8 Biggest Reasons Behind Your Frequent Colds and Infections

Ever wonder why you seem to catch every bug that goes around? Your lifestyle and diet play a massive role and can determine how frequently as well as how severely you get sick. Let’s dive into the fascinating biology behind frequent illnesses and how everyday habits can disrupt your body’s defence mechanisms.

1. Cortisol and Chronic Stress

Cortisol, often dubbed the stress hormone, plays a Jekyll and Hyde role in your body. Initially, it modulates your immune response, mobilises energy stores and lowers inflammation. However, the plot thickens when stress becomes a constant visitor. Chronic stress shrinks your thymus gland, the boot camp for your immune cells, and inhibits the production and function of white blood cells. Think of it as turning down the volume on your body’s alarm system against infections. The secretion of important messengers like interleukins and interferons is also reduced and this hampers the ability of the immune cells to effectively fight infections.

Both chronic low-level stress and multiple bouts of high-intensity stress make your body an easy target for viruses and bacteria.

2. Being Sleep Deprived

Sleep isn't just a luxury; it's a cornerstone of health. During sleep, your body regenerates and strengthens its defence system. Cutting corners on sleep cuts down the production of cytokines, antibodies and cells that fight infections, all of which weaken your body's defences and ability to fight off pathogens. This applies both to going to sleep late and not getting enough hours of sleep. A few late nights will not massively harm your immune system, however, if you are sleep-deprived over a prolonged period, this can make you highly susceptible to catching all kinds of viruses and infections.

3. Nutrient Deficiencies

Your immune system is a complex network that requires an array of nutrients to function optimally. Vitamins C, D, A, E, B5, B6, Folate, B12, alongside minerals zinc, iron, copper, manganese, magnesium and selenium, as well as proteins, amino acids lysine and L-cysteine and healthy fats, play a huge role in supporting your immune system. A deficiency in these vital nutrients is akin to sending your immune cells into battle without armour, making you more susceptible to infections.

For example, Vitamin D is essential for the activation of T cells and macrophages, immune cells that protect the body by identifying and destroying pathogens. A deficiency in vitamin D, which is an immune system modulator and a hormone-like substance, can impair this immune response, leading to an increased susceptibility to infections, including colds, flu, and other viral infections. An optimal level of vitamin D in your blood for good immunity is 60-70 ng/ml and up.

Fats are essential for the absorption of fat-soluble vitamins like A and D, mentioned above, which are crucial for immune function. Fats also help keep cell membranes strong, which is important for immune cells to work properly and fight off viruses.

Vitamin A is vital for the maintenance and repair of the mucosal cells, which line the airways, digestive tract, and urinary system. These cells serve as a physical barrier, preventing pathogens from entering the body. A deficiency in vitamin A compromises the integrity of these barriers, making it easier for viruses and bacteria to invade. Vitamin A also supports the function of lymphocytes and aids in producing antibodies for a targeted immune response.

Finally, antibodies, which are produced by the immune system to identify and neutralize pathogens, are proteins themselves. Protein also forms a structural part of T cells and B cells. So if you are deficient in protein, your body may not make enough of the antibodies and the number and function of T and B cells will be compromised too.

By the way, if you are still relying on ascorbic acid as your go-to vitamin C to recover from cold or flu, then you absolutely need to read this 5-minute post to save yourself from health issues.

4. Regular or Long-Term Use of Antacids

In a world where quick fixes are often sought for discomfort and pain, antacids have become a go-to solution for many. These include Proton Pump Inhibitors (PPIs) like Omeprazole, H2 Receptor Antagonists like Ranitidine (Zantac), and over-the-counter remedies such as Gaviscon and Rennie. However, few are aware of their long-term impact on our bodies, especially concerning nutrient absorption and immune function.

By reducing stomach acid, these medications interfere with the body's ability to absorb key nutrients such as vitamin B12, iron, zinc, and magnesium, as well as hinder proper breakdown and absorption of proteins,—pillars that support a robust immune system.

Moreover, stomach acid isn't just there for digestion; it's our first line of defence against pathogens. Lowering hydrochloric acid levels compromises this early-stage digestive immune defence, potentially welcoming pathogenic bacteria that our gut would otherwise resist.

By the way, the majority, if not all, of the cases of heartburn are not a case for high stomach acid, but a low stomach acid. But that's for a different discussion! Let me know in the comments if you'd like me to write about it.

5. Consumption of Sugar and Products and Foods that Quickly Turn Into Sugar

A sweet tooth can turn bitter for your health. Many people's diets these days are increasingly laden with sugars and high-glycemic foods, and these are feeding not just the people but the pathogenic bacteria residing in their guts. This dietary choice encourages a gut environment where harmful microbes thrive at the expense of beneficial ones, leading to a condition known as dysbiosis. This imbalance in gut flora is a direct ticket to compromised immunity, making our bodies a more hospitable environment for infections, viruses, and fungi.

Moreover, high sugar intake also triggers inflammation exacerbating the body's immune response and potentially leading to a cycle of chronic inflammation and disease. Reducing sugar and products that quickly turn into sugar intake could be a simple yet profound step toward bolstering our immune defences.

There are truly, hundreds of reasons to go sugar-free!

6. Insufficient Vegetable Intake

This is one of the common dietary traits I see in the food diaries of my new clients!

Vegetables aren't just plate fillers; they're packed with nutrients, antioxidants, and chlorophyll essential for your immune system. They also promote a healthy gut microbiome and aid in detoxification. Skipping on veggies deprives your immune system of these critical supports, akin to neglecting maintenance on a well-oiled machine.

7. Insufficient Physical Activity

In the modern era of screens and convenience, physical activity often takes a backseat, yet its benefits extend far beyond muscle tone and cardiovascular health. Exercise plays a pivotal role in boosting our immune system.

Physical activity stimulates circulation and lymph flow. The lymphatic system, a crucial player in our immune defence, relies on movement to function optimally. Unlike blood, which is pumped by the heart, lymph fluid depends on our body's movements to circulate. This fluid transports immune cells and molecules throughout the body, constantly surveilling for and neutralizing pathogens.

The reduced flow means immune cells don't move as freely or quickly as they could, slowing down the detection of and response to harmful invaders. Furthermore, the stagnation impedes the body's ability to flush out toxins effectively, leaving us more vulnerable to infections and diseases.

Regular exercise, such as walking, cycling, dancing, swimming, training in the gym or yoga (whatever lights your fire) boosts lymph flow and immune vigilance, playing a key role in our body's defence. Embracing physical activity is crucial not only for fitness but for activating our immune system against threats,

8. Not Getting Enough Fresh Air

Stepping outside isn't just good for your soul; it's vital for your immune system. Fresh air boosts white blood cell production and supplies the oxygen needed to combat harmful microorganisms. Moreover, it aids in clearing the lungs of mucus and toxins, supports a healthy circadian rhythm, and naturally reduces stress.

Conversely, indoor air, which can be significantly more polluted due to dust, mold, and volatile organic compounds (VOCs), undermines our natural defences against infections. Extended indoor stays can also elevate cortisol levels, further weakening our immune system.

Embracing the outdoors and ensuring proper indoor ventilation can thus be a simple yet impactful step toward optimal health. Imagine your immune system as a fish; fresh air is the clean water it needs to thrive.

Final Words

So as you can see, our immune system is highly dependent on our diet and lifestyle factors. For example, if we go on a low-fat or low-protein diet, eat glucose-spiking foods, don't eat enough vegetables and our diet does not supply necessary nutrients, such as Zinc and vitamin A, regularly take heartburn medication or are deficient in Vitamin D, then frequent infections are practically guaranteed. Even one of these factors can undermine our immune system.

Remember, your body is a complex ecosystem that thrives on healthy nutrition and proper care. Taking steps to reduce stress, prioritise sleep, and nourish your body with essential nutrients and correct those deficiencies can transform your health in profound ways.

By the way, please let me know in the comments which of these factors have you recognised in your lifestyle and diet. I'm interested to hear from you!

Stay healthy and stay tuned for more helpful posts!