Six Morning Routines That Could Be the Key to a Healthier Body
REPUBLIKA.CO.ID, JAKARTA – Inflammation is the body’s natural response to injury or infection. However, if it persists, it can affect overall health. The good news is that several morning routines can help support a healthy inflammatory response while also making the body feel more refreshed and energised.
Here are six morning habits that can help reduce inflammation, as reported by Very Well Health on Thursday (4 June 2026):
- Eat a healthy and balanced breakfast
Eating a balanced breakfast can help stabilise blood sugar levels and provide energy for the day. Experts recommend consuming foods such as fruits, vegetables, whole grains, nuts, fish, poultry, low-fat dairy products, and healthy oils.
Some breakfast options to try include low-fat Greek yogurt with fruit and almonds, low-fat cottage cheese with fruit and cinnamon, scrambled eggs with vegetables, avocado toast, or leftovers from a healthy meal the night before, such as chicken and vegetables.
- Drink water
Several studies suggest that hydration status can be related to inflammation markers and long-term health. The Indonesian Ministry of Health recommends that adults consume 6 to 8 glasses, or about 1.5 to 2 litres, of water per day.
In the morning, it is recommended to drink one to two glasses, and then consume the rest throughout the day. If you are still struggling to meet your water intake, you can add slices of cucumber, lime, or lemon to your water.
- Avoid added sugars
Many people still crave sweet foods and drinks in the morning. Research has found that excessive sugar consumption can be linked to inflammation. Therefore, limiting added sugar intake can help support a healthy inflammatory response. To help overcome morning cravings, you can choose healthy snacks such as yogurt, boiled eggs, whole-wheat biscuits, or nuts.