Anyone can get sick at any time, but some are more at risk than others. We are all exposed to germs on a regular basis, and often the immune system fights off infections before we experience them.

You might get sick more frequently due to a chronic health problem or weakened immune system. Other factors, such as dehydration, diet and environment, can also increase the risk of getting sick.

Although it is not possible to prevent all illnesses, there are steps you can take to boost your immune health and reduce the risk of infection.

1. Environment

Air pollution is harmful to immune health. Exposure to pollutants can weaken your immune system over time. This is especially true for people who experienced high levels of air pollution at a young age while their bodies were still growing and developing. Air pollution also impacts heart health and can lead to asthma (disease causing narrowing and swelling of the airways).

The season can also affect your risk of infection. If you live in a cold environment, you may be exposed to more viruses more frequently. This is because viruses spread more easily when people spend more time indoors.

2. Diet

A person’s diet can impact their immune health and their risk of getting sick. If your body doesn’t get certain nutrients, it can’t fight germs effectively. A diet focused on whole foods and plant-based foods can help you stay healthy.

In addition, people with low vitamin D levels are at higher risk of developing acute respiratory infections such as flu, common coldAnd COVID-19. To increase your vitamin D levels, spend 10 to 15 minutes a day outside in the sun. Take a vitamin D supplement or add vitamin D-rich foods to your diet. These foods include:

People who drink alcohol regularly may get sick more often than those who drink it in moderation or not at all. Excessive or frequent alcohol consumption can impact your immune health.

3. Dehydration

The body becomes dehydrated when it loses more water than it absorbs. Chronic dehydration may increase the risk of infection. Every tissue and cell in the body needs water to function properly. Dehydration affects kidney health and can increase the risk of urinary tract infections (IVU) and kidney disease.

4. Sleep deprivation

People who I don’t sleep enough are more likely to get sick. Lack of sleep reduces the body’s ability to fight infections. Research shows that adults who sleep six hours or less each night are at increased risk of viral infections. They also might not get as much immunity from vaccines as those who sleep at least seven hours a night.

Long-term lack of sleep increases the risk of serious health problems, including heart disease and diabetes. People who don’t get enough sleep may also have a shorter life expectancy. Most adults need at least seven hours of sleep per night, children ages 6 to 12 need nine to 12 hours, and adolescents need eight to 10 hours each night.

5. Stress and anxiety

Chronic stress And anxiety affect immune health and decrease the body’s ability to fight infections. Stress refers to the body’s ability to respond to demands and challenges. When the body is stressed, it releases the hormone cortisol in the blood circulation. This is helpful for short-term stress, but if you have chronically high cortisol levels, your body experiences increased inflammation, which can reduce its ability to fight infections.

Anxiety is a mental health problem that causes a state of excessive worry or panic. Anxiety causes several physical symptoms, including fatigue, muscle tension, sweating, and shortness of breath. It can also affect immune health and lead to heart disease over time.

Proven strategies for reducing stress and anxiety include:

• Physical exercise
• Mindfulness (focusing on self-awareness, focused breathing and your five senses)
• Meditation
• Nutritious foods
• Therapy

6. Hand hygiene

Regular hand washing is a proven way to prevent infection. Touching common surfaces such as doorknobs or light switches can expose a person to viruses or bacteria. Washing your hands reduces the risk of germs entering your body and causing illness.

To kill germs on your hands, wash them under warm running water with soap for 20 seconds. A hand sanitizer containing at least 60% alcohol is also effective. Be sure to wash your hands before and after eating or preparing food. Hand washing is especially important when spending time with someone who is sick.

7. Lack of physical activity

Certain lifestyle factors can affect the ability of your immune system to function well and fight infections. People who do not engage in regular physical activity may get sick more often than those who do. This is because physical activity increases your immunity. While exercise beneficial to your health, extreme exercise, like running a marathon, can make you more susceptible to disease.

8. Genetics

Your genetics can affect the functioning of your immune system. Genetics refers to the genes passed down from your parents.

Your risk may be higher if you have a family history of frequent infections or an autoimmune disease.

9. Immune system disorders

Immune system disorders are chronic health problems that affect the functioning of the immune system. People with autoimmune diseases have an immune system that attacks healthy cells. Your immune system overreacts to certain substances if you have allergies or asthma. People with asthma are at higher risk of contracting respiratory viruses.

There are also immunodeficiency disorders, such as chronic granulomatous disease (CGD) and chronic neutropenia syndromes, which lead to immune system dysfunction. People with immunodeficiency disorders are more likely to get sick when exposed to germs.

10. Loneliness

Having social interactions is linked to better health and is important for overall well-being. A study found that loneliness or isolation can make cold symptoms worse and take longer to recover from an illness.

Loneliness and social isolation can also shorten life expectancy, worsen mental illness, increase the risk of Alzheimer’s disease and dementia, and weaken the immune system.

A word from Verywell

Although you can’t avoid all illnesses, there are steps you can take to stay as healthy as possible. Support a strong immune system by eating a balanced diet, exercising regularly, getting enough sleep, and maintaining social connections.

Ways to Boost Immune Health

Fortunately, there are steps you can take to boost your immune health and reduce your risk of infection. Consider the following strategies and lifestyle changes to boost your immunity:

• Try to get seven to eight hours of sleep every night.
• Don’t smoke or talk to a healthcare professional about quitting.
• Drink alcohol in moderation or not at all.
• Eat a balanced diet with nutritious foods, such as fruits, vegetables, whole grains, lean proteins and healthy fats.
• Practice 30 minutes of moderate physical activity daily.
• Maintain a healthy weight.
• Manage stress with regular exercise and mindfulness practices like meditation.

How often is too often?

For most people, getting sick from time to time is a part of life. The average healthy adult in the United States suffers about two to three colds per year. A a typical cold lasts about a week but maybe longer. Children suffer more from colds than adults.

See a healthcare professional if you get sick more frequently or have a cold that lasts more than a week. See your doctor if your symptoms are severe or if you have a high fever for more than four days. See a doctor immediately if you develop difficulty breathing.

Summary

Getting sick is often uncomfortable and inconvenient. Many people are looking for ways to stay healthy, especially during the winter months. To help your immune system function optimally, take steps to maintain your health and reduce your exposure to germs.

Eat a balanced diet of nutritious foods and exercise daily. Manage your stress levels and try to get seven to eight hours of sleep each night. Keep your body hydrated daily, focus on good dental care, and wash your hands frequently.