We’re right in the middle of cold and flu season, and there’s no better time to start strengthening your immune system than in the morning.

While no single food or supplement can guarantee you won’t get sick, incorporating these seven expert-approved habits into your morning routine can help your immune system stay in tip-top shape.

1. Start with Protein

Protein isn’t just for muscle-building—it’s essential for immunity. It provides the amino acids your body needs to produce antibodies and repair immune cells to fight infections.

Quick Tip: A 5-minute mixed-berry smoothie with 17g of protein, fiber, and probiotics is a quick and delicious option.

2. Pack in the Fiber

Gut health plays a major role in immune health, and fiber helps fuel good gut bacteria. These bacteria produce compounds that nourish your gut lining and fortify your immune system.

Why Fiber Helps: It also regulates blood sugar, lowers cholesterol, and keeps you feeling full longer.

3. Don’t Skip Probiotics

Greek yogurt, kefir, or probiotic supplements are game changers for gut health. Since 70-80% of your immune cells are in your gut, maintaining a balanced microbiome is crucial for regulating inflammation and boosting your immune defenses.

4. Drink Water First Thing

After a night’s rest, your body is dehydrated. Starting your day with 8–16 ounces of water helps rehydrate your body and ensures your immune system functions optimally.

Pro Tip: Hydrate before your coffee or tea for the best effect.

5. Soak Up Morning Sunlight

Natural sunlight within the first hour of waking helps regulate your circadian rhythm, ensuring better sleep quality—which is essential for a strong immune system. Spend 15–20 minutes outdoors or consider a light therapy lamp if natural sunlight isn’t an option.

6. Get Moving

Light exercise in the morning—like walking, yoga, or stretching—boosts immunity by helping lymph fluid circulate, which carries immune cells and removes waste. Aim for 10 minutes of movement to start, and gradually work towards 150 minutes of moderate activity per week.

7. Reflect on Your Sleep

Not getting enough sleep can weaken your immune health. Aim for at least seven hours of quality sleep each night. If you’re falling short, try adjusting your bedtime or reducing screen time before bed.

Your immune system’s strength is a reflection of your daily habits, and mornings are the perfect time to set the tone for a healthy day. Start by incorporating two or three of these habits into your morning routine, and gradually build from there. Your immune system will thank you!

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