6 morning habits help increase resistance and prevent disease

Morning is the right time to stimulate the immune system, especially during periods when people are susceptible to colds and flu. Below are morning habits that support a strong immune system, reducing the risk of infection or respiratory diseases.

Eat foods rich in protein

Protein provides the amino acids the body needs to make antibodies and repair immune cells – substances needed to fight infections. Therefore, a protein-rich breakfast helps the immune system function better. Popular dishes include eggs, milk, yogurt, nuts, and beans.

Foods containing fiber

Adding fiber to your first meal of the day can promote a healthy gut. Fiber acts as fuel to nourish beneficial bacteria in the gut, allowing them to grow while also producing compounds called short-chain fatty acids. These fatty acids strengthen the intestinal lining and the immune system. Fiber also provides many health benefits including regulating blood sugar, reducing cholesterol and increasing feelings of fullness.

Yogurt

In addition to a breakfast rich in protein and fiber, foods like yogurt also provide probiotics, which are great for immune health. About 70%-80% of immune cells are located in the intestines. Here, these beneficial bacteria work to strengthen the body’s defenses by communicating with immune cells and helping to regulate inflammation.

Drink a glass of warm water

After a long night of sleep, the body often becomes dehydrated. Dehydration weakens immunity, potentially slowing recovery. After waking up, you should drink a glass of warm water to start the rehydration process. If you drink coffee or tea in the morning, you need to drink more water, about 240-480 ml before drinking.

Do exercise

Exercise promotes lymphatic circulation, which helps transport immune cells and remove waste throughout the body. A well-functioning lymphatic system is an important part of immune function. Physical activity also contributes to reducing inflammation and regularly regenerating immune cells. Suitable exercises include walking, cycling, yoga or light stretching after waking up, for at least 150 minutes of activity per week.

Exposure to sunlight

Exposure to early morning sunlight can positively impact immune health in many ways. Natural light early in the day helps regulate internal circadian rhythms related to the sleep-wake cycle. Balanced circadian rhythms support the deep sleep needed for a strong immune system.