It’s normal for adults to get around 2 to 4 colds per year, and during winter, it’s common to catch a cold, the flu, or just feel run-down. But for some, illness comes frequently and year-round.
It can be incredibly frustrating to keep getting ill, especially if you’re doing everything you think you should be doing to avoid sickness bugs. That’s why Dr Rupa Parmar, GP and Director of Midland Health, is sharing her knowledge and top tips on how to avoid frequent illness, and when that illness may actually be a sign of a more serious problem.
Dehydration
Getting sick regularly could be because you’re not drinking enough water. Water is vital for carrying nutrients to organs and cells, and it keeps your mouth and nose moist, which helps combat illness. You lose a lot of fluids daily through sweating, urination, and breathing. If you’re not replacing those fluids you’ve lost, it can lead to dehydration. So, ensure you’re drinking at least 3 litres of water a day.
Stress
When you’re under stress, your body releases cortisol, placing it in a ‘fight or flight’ mode. This can lead to hormonal changes that suppress both digestion and your immune system. Chronic stress can also affect your day-to-day life, making it difficult to focus on healthy habits like diet and sleep.
However, there are simple ways to alleviate stress. For example, walking releases endorphins that provide stress relief, and journaling, especially before bed, helps to “braindump” any worrying thoughts. It’s also a good idea to speak to your GP if your stress becomes overwhelming, as they can signpost you to the right help.
Brushing your teeth
You should be brushing your teeth for at least 2 minutes, twice a day. This doesn’t just help avoid gum and tooth decay. It also regulates good bacteria in your mouth that fight off viruses and reduce your risk of getting ill.
Wash your hands
If you are out and about regularly, such as commuting for work, you may find yourself feeling ill more often. This is because cold viruses live on hard, non-porous materials for longer, so washing your hands properly after touching public surfaces and wiping down worktops, computer keyboards, and door handles reduces your risk of illness. You may not always have access to handwashing facilities, so it’s wise to carry antibacterial hand gel.
You should be washing your hands frequently, especially before eating or touching your face. Washing your hands properly takes around 20 seconds. Make sure you’re cleaning all parts of your hands, including between your fingers and the backs of your hands.
Sleep
If you’re feeling ill regularly, getting 7 to 9 hours of good sleep a night can be a huge help to your immune system. It’s also just as important to keep to the same sleep and wake-up times, as this regulates your circadian rhythm and promotes wellbeing. Sleep gives your body time to fight off viruses, so it’s vitally important to prioritise getting good rest.
Diet
The most recommended advice for avoiding illness is to eat a well-balanced diet high in nutrients and antioxidants. Increase your intake of a variety of fruits and vegetables every day, limit ultra-processed and sugary foods, and opt for whole grains and high-fibre foods.
If you’re getting ill often, it could also be a sign that you’re low in vitamin D. Vitamin D aids in your body’s ability to fight off illness and is primarily found in sunlight. Introduce foods to your diet that are high in vitamin D, like egg yolks, mushrooms, fatty fish like salmon, and fortified dairy products. You could also consider taking supplements if you’re not getting enough vitamins in your diet.
Lifestyle
Your lifestyle and environment can hugely contribute to your susceptibility to illness. Avoid smoking and only drink alcohol in moderation. Not to mention, exercise can help your immune system circulate cells, so make sure to get 30 minutes of moderate physical exercise 5 to 7 days a week. This can be as simple as getting your steps in each day by going for a walk in the fresh air.
Vaccinations
If you haven’t had all your relevant vaccinations, you are more susceptible to sickness bugs and may experience more severe symptoms. You can contact your GP to check you haven’t missed any important vaccines.
Underlying factors
You may be more likely to get sick for a variety of reasons. Over 65s, pregnant people, babies, very young children, and people with certain long-term health conditions are most vulnerable to catching sickness bugs because of weakened immune systems. Being overweight can also lead to a weaker immune system and make the symptoms of some illnesses feel much more severe.
What’s next?
If you’re doing everything you should and still getting ill, it’s a good idea to book a GP appointment to rule out any underlying conditions and discuss your next steps.
