Adding them to your breakfast is simple: Toss a handful of blueberries or raspberries onto your oatmeal or yogurt, mix a square of dark chocolate (at least 70% cacao) into warm oats, or drizzle extra virgin olive oil over avocado toast or eggs. And if you’re a coffee drinker, your morning cup is a bonus—coffee is rich in chlorogenic acids, a type of polyphenol with antioxidant and anti-inflammatory properties. So sip with purpose and enjoy the added health perks.
Protein plays a different but equally important role in taming inflammation. Meals high in refined carbs that aren’t paired with protein or healthy fats may cause quick spikes and crashes in blood sugar, which may contribute to inflammation over time, especially if you’re managing insulin resistance or other metabolic health concerns. Starting your day with protein can help steady your blood sugar, which, in turn, may keep inflammation in check. It also provides the building blocks your body needs for tissue repair and overall resilience.
To get the most out of your morning meal, aim to eat 20 to 30 grams of protein. Try smashed avocado with two hard-boiled eggs, a tofu scramble, or Greek yogurt topped with fruit and nuts. If you’re craving something sweet, blend a scoop of protein powder into a smoothie with berries and milk, or pair a half-cup of cottage cheese with fresh fruit.
Squeeze in some quick, mindful movement
Let’s be real: mornings can feel hectic, fast. Just five minutes of mindful movement, like gentle stretching or a quick yoga flow, can help lower stress hormones and support your body’s natural anti-inflammatory defenses. You don’t need any special gear, or even a chic workout outfit—just you, a good playlist, and a few minutes to spare.
Chronic stress can cause your body to release cortisol, a hormone that, when elevated for too long, has been linked to increased inflammation. Movement can lower stress, which can help balance cortisol levels and support your immune system, giving your body a better foundation to manage inflammation.
