To kick-start your day, check out these expert-recommended tips for a healthy immune system!

1. Start your breakfast with protein

We’ve heard a lot about the role of protein, but did you know that protein also plays a role in immunity?

“Protein provides the amino acids your body needs to produce antibodies and repair immune cells, which are essential for fighting off infections,” says Pam Hartnett, PhD, a nutritionist and cancer recovery coach.

If you don’t have much time for breakfast, a strawberry smoothie packs 17 grams of protein. Plus, it’s packed with gut-healthy fiber and probiotics.

2. Don’t forget the fiber

Adding fiber to your first meal of the day can promote a healthy gut. That's important because research continues to find more evidence of a strong link between gut health and immune health.

Fiber acts as fuel for beneficial gut bacteria, allowing them to thrive and produce compounds called short-chain fatty acids that nourish the lining of your gut and boost your immune system.

Plus, fiber has a host of other health benefits, including regulating blood sugar, lowering cholesterol, and increasing satiety, among others.

3. Add Probiotics to Breakfast

When you're preparing a protein- and fiber-rich breakfast, don't forget to include probiotics in staple foods like Greek yogurt and kefir.

Probiotics are great for immune health because they help maintain a balanced gut microbiome, which is a key factor in immunity. Surprisingly, 70% to 80% of your immune cells are located in your gut.

There, these beneficial bacteria work to boost your immune defenses by communicating with immune cells and helping to regulate inflammation.

4. Drink a big glass of water

After a long night's sleep, your body may be dehydrated. Research shows that dehydration weakens your immune system and can slow down recovery.

Drinking a big glass of water when you wake up can kick-start the rehydration process.

“Staying hydrated is important for overall health because water plays an essential role in maintaining the normal functioning of your body's systems, including your immune system,” says nutritionist Toby Amidor.

Before you have your coffee or tea, start your day with 8-16 ounces of water and continue drinking plenty of water throughout the day.

5. Get some natural sunlight

Early morning sunlight exposure can positively impact immune health in a number of ways.

“Natural sunlight in the first hour after waking helps regulate your circadian rhythm, the internal biological clock that controls your sleep-wake cycle,” says Hartnett. “A balanced circadian rhythm supports deep, restorative sleep, which is essential for a strong immune system.”

Spending 15 to 20 minutes in direct sunlight can help establish this rhythm.

6. Get moving

Get moving when you wake up, even if it’s just a walk, yoga session, or light stretching for 10 minutes. “Your lymphatic system relies on muscle movement to circulate lymph fluid, which helps transport immune cells and remove waste,” explains Hartnett. A well-functioning lymphatic system is an important part of immunity.

There are other ways regular physical activity can boost your immune system. “Moderate physical activity can help reduce inflammation and help your immune cells regenerate regularly,” says Amidor.

She recommends choosing activities you enjoy and aiming for at least 150 minutes of moderate physical activity each week.

7. Think about your sleep quality

You may be doing everything else right. But if you’re consistently not getting enough sleep or tossing and turning all night, it’s wreaking havoc on your immune health.

“Think about how much sleep you’re getting,” says Amidor. “If you’re getting less than seven hours, try to figure out a way to get at least seven hours of sleep.”

It might mean going to bed earlier. Or it might mean limiting screen time an hour before bed. Either way, do whatever you can to get at least seven hours of quality, uninterrupted sleep.