Move over, cough syrup. Give cold and flu season the cold shoulder by sprucing up your morning routine! By adding these tasks to your daily to-do list, you can help strengthen your body’s natural defense system and head into your week sniffle-free.
01
Stop hitting snooze
Trust us—we know it’s tempting. But hitting snooze and oversleeping can work against your immune system. Research shows that keeping a consistent sleep schedule helps encourage better rest. And when you get a good night’s sleep, your body produces cytokines—proteins that work to fight infection and inflammation. Aim for at least seven hours each night, and limit weekend sleep-ins to one or two extra hours per morning.
02
Set a positive intention for the day
The power of positive thinking just got a little stronger: looking on the bright side has been shown to improve your immune function. This may be because focusing on positive information can help reduce stress, which in turn benefits the immune system. Try setting a positive intention for each day such as “today is going to be great” or “I’m going to be my best self today,” and repeat it to yourself throughout the morning.
03
Eat a nourishing breakfast
Commonly called the most important meal of the day, breakfast helps boost your immune system and curb inflammation. Start your morning off with immune-supporting foods like yogurt, citrus fruits, and leafy greens. Sweet potatoes are another standout choice thanks to their high levels of vitamin A—a key nutrient for immunity. Sweet Potato Breakfast Stack, anyone?
04
Watch a funny video
Though scrolling for hours in the morning may not be the healthiest way to start your day, having a quick laugh can actually benefit your immune system. Research shows that laughter increases the production of antibodies and T-cells that work to help prevent infection. Try watching a quick funny clip, reading a comedic story, or calling a friend to get your giggle on.
05
Take your vitamin D
The sunshine vitamin plays a key role in keeping your immune system shining bright. Vitamin D is considered an immunomodulator—a substance that modifies the immune system to help fight infection and disease. You can get more of this essential vitamin by getting out in the sun and eating foods like fatty fish, egg yolks, and mushrooms. Vitamin D3 supplements are another bright way to top up your levels.
06
Cuddle up
If your love language is physical touch, you’re in luck! Cuddles, hugs, and kisses could help you fight off infection since they prompt the release of oxytocin. This feel-good hormone reduces stress and restores balance to the body, improving immune function. Not a fan of snuggling up? You can also release oxytocin by seeing a loved one, petting an animal, and embracing self-massage.
07
Bring your coffee outdoors
Instead of indulging in your morning drink of choice on the couch, take it outside. Research shows that spending time outdoors can work wonders to reduce stress and have a positive impact on immune response. So bundle up, go for a walk, or simply sit on your patio and breathe in the fresh air while sipping your coffee.
08
Try a morning workout
Getting enough exercise plays a key role in keeping your immune system up and running. Working out can help reduce bacteria in the lungs, slow the release of stress hormones, and even prevent bacteria from growing in the body. Try going for a morning walk (bonus points for fresh air!), performing a home workout, or taking an early exercise class.
09
End your shower with a cold rinse
Though a hot shower may sound more appealing, research shows that cold showers may be more beneficial for your health. Cold water can help boost your immune system by stimulating leukocytes, blood cells that help fight infection. If the thought of a long, cold shower sends a chill down your spine, try finishing your shower with 30 seconds of cold water to start reaping the benefits.
10
Jam out on your commute
Good news for those who like to sing in the car: a 2024 study found that singing helps produce salivary immunoglobulin A, a protein that works to fight respiratory infections. So, turn up those tunes on the way to work—you may just help your immune system in the process.
