Living

Doctors Say These Are the 6 Best Morning Habits To Help Prevent Inflammation

By Emily Laurence Sardinha Parade - Health Stories

Updated June 12, 2026 2:44 PM

If you want to lower your risk of getting a chronic illness or disease, having habits in place that help you avoid high levels of inflammation is key.

Chronic, high levels of inflammation can lead to cardiovascular disease, certain types of cancer and neurodegenerative disorders, such as Alzheimer's and Parkinson's. Even in the short term, high levels of inflammation can disrupt health, leading to symptoms such as brain fog, digestive problems, joint pain and weight gain.

What exactly is inflammation? Dr. Austin Shuxiao, MD, an internal medicine doctor at NewYork-Presbyterian Queens Hospital and the owner and medical director of Peach IV, defines it as a natural bodily response to infection that is critical to repairing injury.

While acute, short-term inflammation is important for keeping the body healthy, Dr. Shuxiao tells Parade that chronic, high levels of inflammation damage healthy tissue. Dr. Gary Goldman, MD, FACOG, an integrative functional medicine doctor, adds to this, saying, "Inflammation is the generator of every problem we suffer from in terms of long-term health, including heart disease, cancer and dementia. There's nothing good about chronic, high inflammation."

Here's the good news: You can largely prevent and even lower chronic inflammation with healthy diet and lifestyle habits. That starts with how you spend your morning, which sets the tone for the rest of the day.

With that in mind, keep reading to see easy, yet powerful morning habits that help prevent inflammation.

🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊

6 Morning Habits To Prevent Inflammation, According to Doctors

1. Drink a full glass of water

One of the best morning habits for preventing inflammation is drinking water. Never underestimate the power of staying hydrated! "Being well hydrated makes your body less likely to trigger an inflammatory response, and maintaining adequate perfusion to the kidneys and liver will maintain clearance of metabolic waste," Dr. Shuxiao explains.

Drinking water in the morning rehydrates the body after going the past eight hours without anything to drink. Even slight dehydration can lead to brain fog, headaches and mood swings, so drinking a glass of water in the morning is an important step for starting the day out on the right foot.

2. Have a cup of coffee or tea

While it's still important to drink plain old H2O in the morning, both doctors say that having a cup of coffee or tea can help prevent inflammation too, as long as you don't add sugar to it. Dr. Goldman says that there is some scientific evidence showing that caffeine can improve cognitive function and reduce the risk of dementia.

While scientific research shows a connection between coffee and lowered inflammation, Dr. Goldman tells Parade the best anti-inflammatory morning beverage (besides water) is likely green tea. "Green tea has an ingredient called ECGC, which is anti-inflammatory and connected to longevity," he explains.

3. Go on a walk

After you enjoy a glass of water, and possibly a cup of coffee or tea, put on your shoes and head outside for a walk. Dr. Shuxiao and Dr. Goldman say that there are two key ways that a morning walk can prevent inflammation.

One is the physical activity itself. "While exercise generally raises short-term inflammation in the body, muscles are stimulated to release anti-inflammatory molecules over a long period of time and will lower the overall inflammation. Also, reducing visceral fat helps to reduce overall inflammation," Dr. Shuxiao explains.

The second way going on a morning walk prevents inflammation is by serving as a way to get morning sunlight, which helps support the circadian rhythm. "Having a good, timed sleep to maintain the circadian rhythm regulates cortisol and melatonin timing, which is anti-inflammatory. Also, getting a decent dose of sunshine also drives vitamin D production, which has immune-modulating roles in itself. It prevents vitamin D deficiency, a driver of inflammation, and a whole lot else," Dr. Shuxiao says.

4. Eat a nutrient-rich breakfast

Ready for breakfast? To make an anti-inflammatory meal, Dr. Goldman recommends including foods high in antioxidants in your breakfast, such as fruit, nuts or seeds and spices such as turmeric, ginger or cinnamon.

When making an anti-inflammatory breakfast, Dr. Shuxiao says that the key is to avoid processed sugar and carbs. This means avoiding foods like pastries, pancakes, bacon or sausage. Instead, focus on whole foods that are full of nutrients like protein, omega-3 fatty acids and fiber.

Oatmeal topped with fruit, nuts and cinnamon, eggs with leafy greens and turmeric, avocado toast on whole-wheat bread, and Greek yogurt topped with berries are all examples of anti-inflammatory breakfasts.

5. Take some deep breaths

After breakfast and before transitioning full-speed into your day, spend a few minutes meditating or doing a deep breathing exercise. Dr. Goldman says that there is a wealth of scientific research showing a connection between meditation and lowered inflammation. This, he explains, is because it helps lower levels of cortisol, widely known as the "stress hormone" and a driver of chronic inflammation.

Dr. Goldman says that having habits in place that help with stress management is one of the most overlooked habits for preventing chronic inflammation. Stress truly is bad for your health!

6. Do some gentle stretches

Ending your morning by doing some gentle stretches is another great habit for preventing inflammation, Dr. Goldman says. "Especially as we get older, stretching is important for maintaining good circulation, which helps diminish systemic inflammation," he says. Besides being good for your body, it feels good too.

Final Takeaways

When it comes to preventing chronic inflammation, staying consistent with healthy habits is key. All of the anti-inflammatory habits shared here are simple enough that anyone can do-even on days when your schedule is packed. Keep it simple. Keep it easy. That way, you'll be able to keep up with your healthy habits long-term.

Up Next:

Sources:

Dr. Austin Shuxiao, MD, internal medicine doctor at NewYork-Presbyterian Queens Hospital and the owner and medical director of Peach IV.
Dr. Gary Goldman, MD, FACOG, integrative functional medicine doctor in New York City.
Even Mild Hydration Can Alter Mood. UConn Today.
Zhang, Y., Liu, Y., Li, Y., et al. (2026). Coffee and Tea Intake, Dementia Risk, and Cognitive Function. JAMA. 335(11):961-974.
Kobylińska, Z., Biesiadecki, M., and Kuna, E. (2025). Coffee as a Source of Antioxidants and an Elixir of Youth. Antioxidants. 14(3):285.
Souza de Oliveira Assis, F., Lima Vasconcellos, G., José Pereira Lopes, D., et al. (2024). Effect of Green Tea Supplementation on Inflammatory Markers among Patients with Metabolic Syndrome and Related Disorders: A Systematic Review and Meta-Analysis. Preventive Nutrition and Food Science. 29(2):106-117.
Beavers, K. M., Brinkley, T. E. and Nicklas, B. J. (2013). Effect of exercise training on chronic inflammation.Clinica Chimica Acta. 411(0):785-793.
Black, D. S. and Slavich, G. M. (2017). Mindfulness meditation and the immune system: a systematic review of randomized controlled trials. Annals of the New York Academy of Sciences. 1373(1):13-24.

This story was originally published June 12, 2026 at 2:25 PM.