Why Some People Catch Everything (and How You Can Stop Being One of Them)
Every fall it seems to happen the same way. The temperature drops, the routines get busier, and before long I hear women say they are already run down by the first round of colds. Maybe you’ve noticed it too. One sniffle moves through the whole house, and somehow you’re the one who ends up sick every time.
When Stress and Inflammation Weigh You Down
One of the first signs my body gives me when I am about to get sick is swelling in my lymph nodes, and then I notice that my temperature sensitivity shifts. I feel cold more easily, or I cannot quite get comfortable. Those are my early signals that my system is already stretched thin.
Other people may notice different signs. A scratchy throat, sneezing more often, or that overwhelming pull toward a nap in the middle of the day. That deep need for rest is not weakness. It's your body asking you to slow down and let it use that energy for repair.
Stress is one of the biggest drivers behind these signals. Cortisol, the main stress hormone, keeps your body on high alert. That can be useful in the short term, but when it stays elevated your defenses begin to wear down. I often see that the women carrying the most stress are also the ones catching every bug that makes its way around. Unfortunately, stress also feeds inflammation. Inflammation is supposed to be a short call for your body to repair. When it never quiets, it spreads your resources too thin. Lingering inflammation can feel like brain fog, achy joints, restless sleep, or that constant urge to crash mid-day. It also puts extra demand on key nutrients such as vitamin C and vitamin E, leaving your immune system feeling like it is running on fumes.
The good news is that your body notices even the smallest signals of support. A few slow breaths while your morning coffee brews can help calm cortisol. Choosing meals with more color, such as berries, leafy greens, or roasted vegetables, gives your body what it needs to cool inflammation. Omega-3s from salmon or walnuts add another layer of support. And while better sleep may feel out of reach in busy seasons, even small shifts help. A cooler, darker room and setting your phone aside before bed can give your body more time for repair.
Why Gut Health Sets the Tone
One of the clearest signs that your immune system is stretched is how your digestion feels. When my gut is off, I feel heavier, more drained, and I notice I do not bounce back as quickly when something goes around. I see the same pattern in many of the women I work with. They come in saying they catch every bug, and more often than not, their digestion is struggling too.
Close to 70 percent of your immune system lives in the gut. When the lining is healthy, it acts as a filter, letting nutrients through and keeping irritants out. But when it becomes inflamed or worn down, more slips through than it should. Your immune system ends up too busy cleaning up the fallout instead of protecting you from real threats.
The problem is that most of us do not eat in a way that supports digestion. Meals get rushed, eaten in the car between commitments, or finished while scrolling on a phone without paying attention. Digestion does not work well in that kind of chaos, and your immune system feels the weight of it.
Supporting your gut does not have to be complicated. Slowing down long enough to chew your food thoroughly gives digestion a head start. Adding certain foods also makes a difference. Cottage cheese, naturally fermented pickles, or sauerkraut can all help support the healthy bacteria in your gut. And if you have never heard of kefir, think of it as a drinkable yogurt. A small glass during the week can be an easy way to give your digestion extra support.
Hydration plays a role as well. Sipping water throughout the day works better than flooding your stomach during meals, when it can dilute the enzymes your body relies on to break food down. I also see how much steadier women feel when they start their mornings with protein instead of quick carbs. The steadier your gut runs, the more energy your immune system has available for the work it was designed to do.
Getting Back in Rhythm
Your immune system works best when it runs on a rhythm. Certain defenses are more active during the day, while others focus on repair at night. When your sleep is irregular or you miss out on natural morning light, that rhythm gets disrupted. It is like asking your body to be ready at the wrong time, which makes your defenses less effective when you need them most.
One of the simplest ways to reset is light. Stepping outside with your coffee, even for ten minutes, helps signal your body clock that the day has started. That small act keeps your immune defenses in sync. Pairing that with consistent sleep and wake times gives your system a sense of steadiness that carries through the season.
You do not need to change everything at once. Start with one shift that feels realistic in your life. It might be pausing to breathe before diving into the next task, choosing to sit down for a meal instead of rushing through it, or stepping outside first thing in the morning even if it is just to grab the mail. Your body notices those small signals. Over time, they build into a stronger rhythm and a steadier immune system.
