Back to school arrives and with it the microbes, which are invited into our daily lives. If it is impossible to protect yourself completely, these morning rituals can become your best allies to strengthen its natural defenses. Nutrition and health experts share their best recommendations to start the day well. Here are seven practical and easy to set up tips to help your body defend itself in the face of seasonal viruses.
Bet on protein from breakfast
Proteins are not only useful for muscles. They play a direct role on immunity. Dietitian Pam Hartnett recalls: “They provide the amino acids your body needs to produce antibodies and repair immune cells, which are essential to fight against infections“. Add eggs, blanc cheese or seeds to your morning meal thus helps strengthen its defenses.
Add fibers to feed your microbiota
The fibers participate in the good balance of transit and promote the growth of good intestinal bacteria. However, a healthy microbiota acts as a real shield against infections. Fruits, oatmeal or wholemeal bread are therefore precious allies for an effective immune system.
Consume foods rich in probiotics
In addition to the fibers, probiotics have a balanced microbiome, essential to immunity. Greek yogurt or kefir are good choices for breakfast. Otherwise, supplements can be envisaged. Recall that 70 to 80 % of our immune cells are in the intestine, hence the importance of these contributions.
Start the day with a large glass of water
At night dehydrates, and this can weaken the immune system. Dietitian Toby Amidor insists: “Staying hydrated is important for general health, because water plays an essential role in the proper functioning of your body systems, including your immune system“. The nutritionist Lisa Andrews recommends:”Before your coffee or tea, start your day with 240 to 470 ml of flat water and continue to consume a lot of liquid throughout the day“.
Exhale to sunlight
As soon as it wakes up, a few minutes outside are enough to regulate your internal clock. “”The natural sunlight in the first hour after awakening helps to regulate your circadian rhythm, the internal clock which controls your sleep-up cycle“Explains Pam Hartnett. She adds:”A balanced circadian rhythm promotes deep and restful sleep, essential for a strong immune system“. Fifteen to twenty minutes daily are ideal.
Move to activate the lymphatic system
Matinal physical activity, even slight, directly supports immunity. Pam Hartnett underlines: “Your lymphatic system is based on muscle movement to circulate the lymphatic fluid, which transports immune cells and eliminates waste“. She specifies:”A lymphatic system that works well is therefore an essential element of immunity“. A march or stretching is enough.
Prioritize quality sleep
Rest remains a central pillar. Toby Amidor advises: “Think about the amount of sleep you had“. He alerts:”If you sleep less than seven hours of sleep per night, try to find what you can do to reach this minimum threshold“. His final council is clear:”Anyway, do everything you can to get at least seven hours of quality sleep, without interruption“.