Why Do I Keep Getting Sick? Causes and Help

Do you catch a cold every month, with a new one starting before the last has gone? In autumn and winter this is a common complaint across Uzbekistan. Getting sick often does not always mean "weak immunity": the cause is often lack of sleep, stress, smoking, viruses brought home by children or hand hygiene. Sometimes, though, frequent colds are a sign of something worth checking, such as low iron or vitamin D, or diabetes. In this article we look at what is "normal" for adults, which factors make infections more frequent, what helps and when it is time to get checked.

How many colds a year is normal for an adult?

According to the US Centers for Disease Control and Prevention (CDC), adults have on average 2–3 colds a year, and children have more. Symptoms usually peak 2–3 days after infection. The CDC says a cold usually lasts less than a week, while the UK National Health Service (NHS) says you should begin to feel better in about 1–2 weeks.

So two or three colds in a winter, especially if there is a child at home who goes to school or nursery, are usually no cause for alarm. What should concern you is different: infections that come back very often, are severe, drag on or lead to complications such as pneumonia.

Why do we get sick more often in autumn and winter?

Colds are caused by viruses, not by cold weather itself. According to the CDC, colds can happen at any time of year, but some cold viruses circulate mainly in winter. In Uzbekistan several other factors add to this:

people spend more time in closed, poorly ventilated rooms;
crowded public transport, weddings and large family gatherings;
little sun in winter, which may lower vitamin D levels;
fewer fresh vegetables and fruit in the diet.

Viruses spread in droplets when people cough and sneeze, and through contaminated surfaces when we then touch our eyes, nose or mouth. According to the NHS, cold viruses can survive on hands and surfaces for about 24 hours, and a person can be contagious from a few days before symptoms start.

What causes frequent colds?

Usually several factors act together. The table below is to help you prepare for a talk with your doctor, not to make a diagnosis:

Factor	Why it matters	What you can do
Lack of sleep	Constant short sleep hampers the body's recovery	Go to bed and get up at the same time, sleep enough
Chronic stress	Long-term stress affects sleep, eating and general health	Rest, activity, professional help if needed
Smoking	Weakens the protective ability of the airways	Stop smoking, avoid smoky rooms
Young children at home	Children catch viruses more often and bring them home	Hand washing, separate towels and cups
Hand hygiene	Viruses travel from hands to eyes and nose	Wash hands with soap for at least 20 seconds
Iron deficiency	Comes with weakness and general depletion	A doctor checks a full blood count and ferritin
Low vitamin D or zinc	Needed for normal immune function	Discuss testing with a doctor
Diabetes	High blood sugar can make infections more frequent and more severe	Blood glucose and HbA1c
Allergic rhinitis, asthma	Sometimes "frequent colds" are actually allergy	See an allergist or GP

How do sleep, stress and smoking affect immunity?

These three factors are the most common and the most overlooked. Sleeping 5–6 hours after scrolling on the phone at night, constant tension at work and skipping breakfast together wear the body down. In this state any virus finds "favourable conditions".

Smoking damages the protective lining of the airways, so in smokers coughs and bronchitis may last longer. Second-hand smoke, especially indoors, also affects everyone at home. Stopping smoking is one of the most effective steps to support your immune system.

Heavy drinking also weakens the body and reduces the absorption of important trace minerals such as zinc.

Signs of low immunity: which vitamins and minerals may be lacking?

Some deficiencies may contribute to frequent illness, but only tests can show them:

Iron deficiency. Comes with weakness, pale skin, shortness of breath and hair loss. It is more common in women because of heavy periods and pregnancy. More: iron deficiency anaemia.
Low vitamin D. Covered clothing, little time outdoors and winter months can contribute. On the signs and the test: vitamin D deficiency symptoms.
Low zinc. The US National Library of Medicine (MedlinePlus) lists frequent infections among the signs of zinc deficiency. We have a separate article on zinc: zinc benefits and daily needs.

Important: these deficiencies should be confirmed with tests, not guessed. For example, taking iron without a test can hide the real cause of anaemia. You can read about weakened immunity in general on the weak immunity page.

What can you do to get sick less often?

The reliable ways to get ill less often are simple and inexpensive. Based on NHS and CDC advice:

Wash your hands often. With soap and water, for at least 20 seconds. According to the CDC, handwashing education in the community reduces respiratory illnesses such as colds by 16–21%.
Avoid touching your face. Unwashed hands near the eyes and nose are the viruses' main route.
Do not share towels and cups. If someone at home has a cold, give them their own towel and cup.
When coughing or sneezing, use a disposable tissue and bin it straight away.
Air your rooms. Even in winter it helps to open the windows a few times a day.
Sleep, food and movement. Enough sleep, a diet with vegetables, fruit, pulses and meat, and regular walking.
Vaccination. The NHS points out that the flu vaccine does not prevent colds, but it does protect against flu. Decide with your doctor which vaccines you need.

One more important point: according to the NHS, antibiotics do not help colds because colds are caused by viruses. There is also little evidence that supplements such as vitamin C help with colds. Taking antibiotics on your own with every cold only does harm.

We have gathered practical tips on supporting immunity in our article on how to strengthen your immune system.

When to see a doctor

Following NHS advice, see a doctor with a cold if:

a high temperature lasts more than 3 days or is very high;
symptoms do not improve after 10 days or get worse;
a cough lasts more than 3 weeks;
you have a long-term condition or a weakened immune system.

If you are short of breath or have chest pain, do not wait: call an ambulance (103 in Uzbekistan) or go to an emergency department.

Getting sick often can itself be a reason for a check-up. See a GP so the doctor can order the right tests if:

infections come back much more often than usual and disrupt your daily life;
you have had pneumonia more than once;
ear, sinus or chest infections keep coming back;
you have unexplained weight loss, night sweats or a long-lasting fever;
infections come with marked weakness, pale skin, thirst and frequent urination;
you often get mouth ulcers or oral thrush (white coating).

Depending on your symptoms, the doctor may order a full blood count, ferritin, blood glucose and other tests, and refer you to another specialist if needed. Before the appointment, write down how many times you have been ill in recent months, how long the fever lasted and which medicines you took.

How Nutva Immuno can help

Let us be clear first: no supplement on its own resolves the cause of frequent illness, and none replaces a check-up. If your diet is low in vitamins and minerals and your doctor has no objection, a vitamin and mineral complex can complement your nutrition.

Nutva Immuno is a dietary supplement that supports normal immune function. One capsule (500 mg, 60 capsules per pack) contains: iron glycinate 68 mg, zinc picolinate 125 mg, manganese bisglycinate 3 mg, copper bisglycinate 4 mg, iodine 150 mcg, selenium 60 mcg, molybdenum bisglycinate 60 mcg, chromium picolinate 100 mcg, vitamin C (L-ascorbic acid) 200 mg, vitamin A (retinol palmitate) 2 mg, vitamin E (tocopherol acetate) 20 mg, vitamin D3 (cholecalciferol) 1000 IU, B3 (niacin) 18 mg, B5 10 mg, B6 (pyridoxal-5-phosphate) 4 mg, B1 3 mg, B2 4 mg, B9 (methylfolate) 400 mcg and B12 (methylcobalamin) 40 mcg.

The product is not a medicine. It does not replace a balanced diet, enough sleep, physical activity, vaccination or medicines prescribed by a doctor. Permit number: №1578927 (Ministry of Health of Uzbekistan), manufacturer NUTVA PHARM LLC.

Precautions. The product contains iron: with diagnosed anaemia the iron dose is set by a doctor. Check with a doctor before combining it with other iron or vitamin supplements. During pregnancy and breastfeeding, take it only after agreeing with your doctor. Directions for use: follow the leaflet on the pack and your doctor's advice.

Frequently asked questions

I get colds often: does that mean my immunity is low?

Not always. Adults have on average 2–3 colds a year, and more if there are young children at home. The cause is often sleep, stress, smoking or hand hygiene. But if infections are very frequent, severe or lead to complications, a doctor should check you.

What tests should I have if I keep getting sick?

Your doctor decides on the tests based on your complaints and examination. Most often this includes a full blood count, ferritin and blood glucose, sometimes vitamin D and other markers. Rather than ordering an "immunogram" yourself, see a GP first.

Should I take antibiotics for a cold?

No. An ordinary cold is caused by viruses and, according to the NHS, antibiotics do not help. Only a doctor can decide whether there is a bacterial complication and whether an antibiotic is needed.

Can I catch a cold from being cold?

Colds are caused by a virus, not by cold itself. We get sick more often in winter because we spend more time indoors close to other people, and some viruses spread more in this season.

Is there a quick way to boost immunity?

There is no pill that "boosts" immunity in a few days. Enough sleep, a balanced diet, activity, stopping smoking and hand hygiene give the most benefit in the long run. If a deficiency is found, it can be corrected on a doctor's advice.

What are the signs of low immunity in adults?

Signs that concern doctors include very frequent repeated infections, repeated pneumonia, a long-lasting fever, unexplained weight loss, and frequent oral thrush or mouth ulcers. In these cases, get checked rather than taking vitamins at random.