Why Do I Keep Getting Sick All The Time? - Healthline

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Cold, Flu, and YouContent created by Healthline and supported by advertising. Learn moreWhy Do I Keep Getting Sick?

Medically reviewed by Cynthia Taylor Chavoustie, MPAS, PA-C — Written by Heather Hobbs — Updated on May 10, 2025

Diet
Vitamin D
Fluids
Sleep
Hand hygiene
Oral health
Immunodeficiency
Genetics
Stress
Kids
Takeaway

You may get sick more often if you have certain health conditions. Or, your frequent illnesses could be related to your diet, stress, or sleep deprivation, among other possibilities.

If you get sick often, it may be due to your immune system or other health conditions that affect it.

While you can’t always prevent illness, you may be able to change your diet and routine to support better immune health.

Keep reading to learn potential causes and remedies for constantly feeling sick.

How diet affects your health and wellness

Your body can’t function at its best if you don’t eat a well-rounded, balanced diet. A diet that’s missing essential nutrients or high in sugar and processed food can affect your gut and immune health. It may also increase the risk of various illnesses.

Good nutrition is about getting the nutrients, vitamins, and minerals your body needs. Different age groups have different nutritional needs and requirements, but the same general rules apply to people of all ages:

Eat a wide variety of fruits and vegetables daily.
If you don’t already, choose lean proteins and incorporate plant-based proteins into your diet, such as tofu, beans, and nuts.
Eat fatty seafood and fish, such as salmon or oysters for omega-3 fatty acids, or consider a supplement.
Limit your daily intake of refined sugar and refined grains.
Limit your intake of ultra-processed foods.
Opt for whole grains when you can.
Eat foods containing fiber.
Eat foods containing healthy bacteria (probiotics).

How a vitamin D deficiency can affect your health

If you get sick often, you may find boosting your vitamin D intake helpful.

According to a 2021 review of research, low levels of vitamin D may increase your risk of certain illnesses, including acute respiratory tract infection, flu, and COVID-19.

A vitamin D deficiency may also affect your immune health in other ways. The same review linked it to autoimmune disease and noted that it may worsen symptoms in conditions like rheumatoid arthritis and multiple sclerosis.

You can increase your vitamin D levels by:

being outside in the sunlight for 10 to 15 minutes daily
eating foods that contain vitamin D, such as fatty fish, egg yolks, and mushrooms
taking vitamin D supplements

How dehydration affects your health

Every tissue and organ within the body depends on water. It helps carry nutrients and minerals to cells and keeps your mouth, nose, and throat moist — which is important for avoiding illness.

Even though the body is made up of 60% water, you lose fluids through urination, bowel movements, sweating, and even breathing. Dehydration occurs when you don’t adequately replace the fluids you lose.

Symptoms of mild to moderate dehydration can include:

general aches and pains
fatigue
headache
constipation

Both acute and chronic dehydration can be dangerous, even life threatening. Symptoms can include:

extreme thirst
sunken eyes
headache
low blood pressure, or hypotension
fast heartbeat
confusion or lethargy

The treatment is simple: sip water all day, especially in hot or humid conditions. Eating foods with high water content, such as fruits and vegetables, also keeps you hydrated.

If you’re hydrating enough, your urine color should be pale yellow (or almost clear).

How sleep deprivation affects your health

People who don’t get enough sleep each night are more likely to get sick. Sleep deprivation lowers your body’s natural ability to fight infections and viruses.

Regularly sleeping 6 hours or less is associated with:

a shorter life span
an increased risk of viral infection
a reduced antibody response to vaccinations

Long-term sleep deprivation may increase your risk of:

obesity
heart disease and cardiovascular health conditions
diabetes

Most adults need at least 7 hours of sleep daily. Teenagers and children need as much as 10 hours of sleep daily.

How good hand hygiene can prevent illness

Your hands come into contact with many germs throughout the day. You may contract an illness when you touch germ-containing surfaces and then touch your face, lips, or food.

Washing your hands with warm running water and soap for 20 seconds (hum the “Happy Birthday” song twice) helps you stay healthy and avoid illness-causing germs.

When clean water and soap aren’t available, you can use alcohol-based hand sanitizers that contain at least 60% alcohol.

How to avoid the spread of illness

Remember to disinfect countertops, door handles, and electronics such as your phone, tablet, or computer with wipes when you’re sick.

To prevent the spread of illness, the Centers for Disease Control and Prevention (CDC) recommend washing your hands in these situations:

before and after food preparation
before eating
before and after caring for a person who is sick
before and after treating a wound
after using the bathroom
after changing diapers or assisting a child with potty training
after coughing, sneezing, or blowing your nose
after touching pets or handling pet waste or food
after handling garbage

How oral health affects your health

Your teeth are a window into your health, and your mouth is a haven for both good and bad bacteria.

When you’re not sick, your body’s natural defenses help maintain your oral health. Daily brushing and flossing also keep dangerous bacteria in check. But when harmful bacteria grow out of control, it can make you sick and cause inflammation and problems elsewhere in your body.

Long-term, chronic oral health problems can have bigger consequences. Poor oral health is linked to several conditions, including:

heart disease
stroke
premature birth
low birth weight
endocarditis, an infection in the inner lining of the heart

To promote healthy teeth and gums, you can brush and floss your teeth at least twice a day, especially after meals. You can also schedule regular checkups with your dentist.

»Get more tips for preventing oral health problems here

How immunodeficiency affects your health

Immune system disorders occur when a person’s immune system doesn’t fight antigens. Antigensare harmful substances, including:

bacteria
toxins
cancer cells
viruses
fungi
allergens, such as pollen
foreign blood or tissues

The body typically fights antigens with antibodies. Antibodies are proteins that destroy harmful substances. However, some people have immune systems that can’t produce effective antibodies to prevent illness. This is known as an immunodeficiency disorder.

You can inherit an immunodeficiency. Or it can result from malnutrition, certain medications like chemotherapy, or another health condition like leukemia or hepatitis. Your immune system also tends to get weaker as you get older.

Talk with a doctor if you suspect you or a family member has an immunodeficiency disorder.

How genetics may affect your health

A low white blood cell (WBC) count may also result in you getting sick more often. This condition is known as leukopenia, and it can be genetic or caused by another illness.

A low WBC count increases your risk of infection.

How stress affects your health

Stress is a natural part of life and can even be healthy in small increments. But chronic stress can take a toll on your body. It can increase your risk of getting sick and lower your body’s natural immune response. A reduced immune response can:

delay healing
increase the frequency and severity of infections
aggravate existing health problems

Practice stress reduction techniques, such as:

taking a break from your computer
avoiding your cell phone for several hours after you get home
listening to soothing music after a stressful work meeting
exercising to help reduce stress and improve your mood

You may also find relaxation through music or meditation. Whatever it is, find something that reduces your stress and helps you relax.

Consider seeking help from a professional if you can’t manage stress on your own.

How children and the germs they carry can affect your health

Kids have the most social contact, which puts them at high risk for carrying and transmitting germs. Playing with fellow students, playing on playground equipment, and picking up objects from the ground are just a few instances where germs can be contracted.

Teach your child good hygiene habits, such as frequent handwashing and bathing regularly. This can help reduce the spread of viruses and germs around your household.

And if you have young children, wash your hands frequently, wipe down common surfaces, especially when someone gets sick, and keep your child home if they are sick.

Takeaway

If you’re always getting sick, look closely at your lifestyle habits and environment. You can also have a discussion with a doctor about your concerns.

A doctor can help you determine why you seem to be getting sick constantly and recommend steps to improve your health.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Akhouri S, et al. (2023). Allergic rhinitis. https://www.ncbi.nlm.nih.gov/books/NBK538186/
Ao T, et al. (2021). The effects of vitamin D on immune system and inflammatory diseases. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8615708/
Chu B, et al. (2022). Physiology, stress reaction. https://www.ncbi.nlm.nih.gov/books/NBK541120/
Haspel JA, et al. (2020). Perfect timing: , sleep, and immunity — an NIH workshop summary. /health/best-time-to-sleep/
How much sleep do I need? (2019). https://www.nichd.nih.gov/health/topics/sleep/conditioninfo/how-much
Leader P, et al. (2023). Vasomotor rhinitis. https://www.ncbi.nlm.nih.gov/books/NBK547704
NIOSH training for nurses on shift work and long work hours. (2020). https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/05.html
Oral health. (2023). https://www.who.int/news-room/fact-sheets/detail/oral-health
Personal hygiene during an emergency. (2021). https://www.cdc.gov/healthywater/emergency/hygiene-handwashing-diapering/handwashing-and-hygiene-during-emergencies.html
Taylor K, et al. (2022). Adult dehydration. https://www.ncbi.nlm.nih.gov/books/NBK555956/
Vitamin D: Fact sheet for health professionals. (2022). https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
Your immune system: The basics. (2022).http://www.breastcancer.org/tips/immune/defense

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Medically reviewed by Cynthia Taylor Chavoustie, MPAS, PA-C — Written by Heather Hobbs — Updated on May 10, 2025

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