There can be several reasons you keep getting sick. The good news? Many of them are within your control. “When we are run down and cortisol soars, our virus surveillance cells dip and we get sick more easily,” she explains. “Cortisol itself interferes with the ability of specific white blood cells called T-cells to proliferate and get signals from the body. In addition, cortisol also lowers an important antibody called secretory IgA, which lines the respiratory tract and gut and is our first line of defense against invading pathogens.” Stress also makes us more likely to engage in unhealthy behaviors1, like drinking too much, smoking, and seeking solace in “comfort foods” that are full of excess refined sugar or unhealthy carbs. All of these factors can increase your chances of getting sick. If you’re chronically stressed, anxious, and overwhelmed, you’ll likely have to play around with stress reduction techniques, like meditation, journaling, targeted supplements, and balancing home and work life, until you find a system that works for you. One study published in Sleep in 2015 looked at the sleep habits of 164 healthy men and women and found that those who were sleeping less than six hours per night2 were more likely to get the common cold than those who slept for at least seven hours. And when you’re feeling better, make sure you’re getting at least eight to 10 hours of quality sleep every night to support recovery. The key word here is quality. If you have trouble sleeping through the night, you may need to make some adjustments to your sleep routine. Vitamin C and zinc are antioxidant powerhouses,* but “humans cannot produce vitamin C [which is chewed up with stress], so we need a constant intake of it,” she previously told mbg. “Zinc insufficiency is [also] rampant, and it’s such an integral player in immunity.” Unfortunately many people have poor vitamin D status (low levels of vitamin D) since it’s only found in small amounts in a few foods we eat. Couple that with less exposure to sunlight, which produces vitamin D3 through our skin, and you have a recipe for inadequate vitamin D and suboptimal immune support and function. To up your intake of vitamin C-dense foods, focus on fruits and vegetables. To incorporate more zinc-rich foods, Moday recommends oysters, crab, pumpkin seeds, and dark chicken meat. Vitamin D is found in a limited number of foods (fatty fish, egg yolk, liver, and certain types of UV-irradiated mushrooms), plus fortified sources like cereal, milk, and orange juice. The issue here is dose, since these foods contribute a small amount of vitamin D. If you live in an area where you don’t get sunlight most days, or you have insufficient levels of vitamin D, supplementation is smart.* Work closely with your doctor—and monitor your vitamin D levels—to make sure you’re getting enough of this immune-critical nutrient daily.* Studies show that people touch their face around 23 times per hour3, which means over the course of a regular day, you’ve presented 368 opportunities for germs to enter your body through your eyes, nose, and/or mouth. Not only can dirty hands spread the common cold and flu viruses, but they can also cause food poisoning and stomach bugs from things like Salmonella4, 4E. coli4, and noroviruses4. While hand sanitizer is a temporary solution when soap and water aren’t available, it doesn’t take the place of regular hand-washing—and some hand sanitizers aren’t the best choice. Many contain triclosan, an ingredient that’s been connected to various health issues and gut imbalance5. Also, try not to touch your face. It takes practice to break the habit, but it will pay off. Not only do you decrease your chances of getting sick, but you may also be able to reduce breakouts, too. As you become more physically fit, your personal definition of “moderate intensity” will change, but pay attention to how you’re feeling. Exercise should leave you recharged and energized (albeit a little sweaty), not drained and dragging. Moday also recommends doing some restorative activities, like yoga, tai chi, and walking, and avoiding heavy exercise if you’re sick. Alcohol also kills good bacteria in your gut, weakening your defenses and your gut barrier function. What’s more, it can trigger inflammation. While short-term (or acute) inflammation is a good thing and is actually an important part of immunity, long-term (chronic) inflammation leaves you more susceptible to illness and chronic conditions, like heart disease, diabetes, and cancer8. For reference, one standard drink—a 12-ounce beer, 5 ounces of wine, or 1.5 ounces of liquor—has about 14 grams of alcohol. “When your blood sugar spikes, the function of white blood cells [part of the innate immune system10] is reduced, and this affects our immune system’s ability to battle pathogens,” Ali Miller, R.D., L.D., CDE, registered dietitian and certified diabetes educator, previously told mbg. “T-cells, which are the cells that regulate the acquired or learned immune system10, are also hindered when insulin levels are elevated in excess11.” But you don’t have to take her word for it. An older, yet still relevant, study published in the American Journal of Clinical Nutrition reported that the efficiency of white blood cells drops by 50% one to two hours after eating sugar12, and that immune response lasts up to five hours. That means, if you’re constantly eating sugar (or refined, processed carbs that behave like sugar), your immune system is never functioning optimally. Water keeps your mucus membranes lubricated and protected, so viruses, bacteria, and other potentially harmful pathogens can’t latch on to the tissue, explains Catherine Waldrop, M.D. On the other hand, when you’re dehydrated, your nasal passages dry out and can crack, making it easier for these minuscule microbes to enter your body and make you sick. Water is critical to most cellular reactions and physiological processes. Water also helps flush toxins out of your body, so if you’re dehydrated, your detoxification systems may not be working as well as they should. And don’t forget that sometimes dehydration occurs from a lack of minerals. It’s a good idea to talk to a health care professional about this, but there are electrolyte supplements or natural “sports” drinks (try to limit sugary sports drinks with artificial colors) that can help replenish the minerals in your body. Or, as Dana Cohen, M.D., integrative medicine physician and co-author of Quench, suggests: Simply add some Himalayan sea salt and a squeeze of lemon to your water a couple of times per day. Antibiotics kill all bacteria, not just bad bacteria, so if you’re constantly taking them, it’s likely that your ratio of good bacteria to bad is off. The diversity of your gut and optimal gut health is a key factor in optimal immune health, explains Moday. Plus, it can take up to six months13 for your gut to fully return to normal after one course of antibiotics. If you do have to occasionally take antibiotics, work with your doctor to optimize a concurrent probiotic regimen and do all you can to support your gut. Functional medicine expert Will Cole, IFMCP, DNM, D.C., who believes that the root of all disease begins in your gut, also recommends drinking bone broth. This “liquid gold,” as it’s often called, contains gelatin, glucosamine, glycine, and minerals that help support your gut and your immune system. The minerals in bone broth also help keep you hydrated. While all of these tips can help decrease your risk of getting sick, if your immune system isn’t working as it should, you’ll likely need some extra, targeted help. She has written twelve books and has had more than 2,000 articles published across various websites. Lindsay currently works full time as a freelance health writer. She truly believes that you can transform your life through food, proper mindset and shared experiences. That’s why it’s her goal to educate others, while also being open and vulnerable to create real connections with her clients and readers.
