Why do i get so many colds?

Why do i get so many colds?

Getting frequent colds can be frustrating and disruptive to daily life. While an occasional cold is normal, some people seem prone to catching colds all the time. If you find yourself suffering from cold after cold, you may be wondering why it’s happening and what you can do about it. This article explores some of the common reasons people get frequent colds and provides tips to help reduce their occurrence.

A weakened immune system

One of the main reasons people get frequent colds is a weakened or compromised immune system. Your immune system acts as your body’s defense against germs and viruses. If your immune system isn’t working optimally, you become more susceptible to colds and other illnesses. There are several factors that can weaken immunity:


Chronic stress takes a major toll on the immune system. Stress hormones like cortisol suppress the immune response, making you more vulnerable to viruses. High stress levels impact sleep as well, which is critical for a strong immune system. Managing and reducing stress through relaxation techniques, getting adequate sleep, and other lifestyle changes can improve immunity.

Poor diet

Eating a nutrient-poor diet low in fruits and vegetables deprives your immune cells of the vitamins and minerals they need to function properly. Diets lacking sufficient protein can also impair immune response. Eating a balanced, whole foods diet rich in colorful produce gives your immune system the tools it needs to protect you.

Underlying conditions

Certain chronic health conditions like asthma, diabetes, and autoimmune disorders can diminish the strength of your immune defenses. Managing these conditions carefully with the help of your doctor is important to avoid colds and infections.

Exposure to cold viruses

You can’t catch a cold if you don’t come into contact with cold-causing viruses. People who are around sick kids or coworkers have more opportunities to be exposed. Viruses spread quickly through daycares, schools, offices, and other crowded environments. Frequent handwashing and avoiding close contact with obviously sick people reduces exposure risk.

Children in school or daycare

Kids tend to catch and spread colds easily as their immune systems are still developing. If you have school-age children at home, their germs can easily spread to you as well. Teaching proper hygiene habits and limiting close contact when kids are sick helps reduce transmission.

Workplace exposure

Many office workers report getting frequent colds, since viruses quickly circulate through shared spaces like cubicles, breakrooms, and conference rooms. Avoiding handshakes, wiping down shared surfaces, and maintaining distance from sick coworkers are good protective strategies.

Air travel

Airplanes and airports are prime territory for catching colds. The closed, crowded cabin allows viruses to spread quickly to seatmates. Try to avoid rubbing your eyes or touching your face during flights, and wash hands frequently in the airport.

A compromised epithelial barrier

The epithelial cells lining your respiratory tract act as a protective barrier, trapping and expelling viruses and irritants before they can infect you. When this barrier function is compromised, it leaves you more susceptible to colds.


Chronic allergies like hay fever cause inflammation in the respiratory tract, damaging epithelial cells. This allows viruses to penetrate deeper and more easily. Controlling allergy symptoms with medication and avoiding triggers enhances this protective barrier.

Dry air

Dry, cold winter air dehydrates the nasal passages and impairs the protective epithelial layer. Using a humidifier and hydrating well supports a robust epithelial barrier to filter out viruses.


Chemicals from cigarette smoke directly damage respiratory epithelial cells. Quitting smoking is one of the best ways to strengthen epithelial defenses against colds and flu.

Close contact with loved ones

While social distancing from sick strangers can help prevent colds, you can still catch them from family and close friends. Bedpartners, kids, and others you interact with intimately can pass their viruses on to you easily.

Significant other

Since couples have frequent close contact, if one partner gets sick the other is highly likely to as well. Sleeping in separate beds and avoiding lip contact when your spouse has a cold can reduce transmission.


It’s nearly impossible to avoid catching viruses from kids at home, since parenting requires intimate care and proximity. Do your best to limit kisses and have kids wash hands frequently when sick.


Roommates share living spaces closely, so colds spread rapidly between them. Cleaning shared surfaces like counters, remotes, and appliances minimizes the spread of roommate germs.


Frequent colds and infections indicate your immune defenses may need some extra support. Focus on reducing stress, eating a balanced diet, managing underlying conditions, improving hygiene habits, supporting epithelial barriers, and limiting exposure to protect yourself. With some diligent cold prevention strategies, you can reduce sick days and feel healthier overall.


1. How can I avoid catching colds from my family?

  • Have sick family members wear masks, wash hands often, and clean shared surfaces regularly. Sleep separately and avoid kissing when possible. Take protective measures without completely isolating sick loved ones.

2. Are frequent colds a sign of a serious problem?

  • Generally not, but it can indicate an impaired immune system. Those with underlying medical conditions or very frequent severe colds and infections may want to see a doctor for an evaluation.

3. Is it possible to never catch colds?

  • Very unlikely, since colds are so contagious and widespread. But you can strengthen defenses and minimize exposure to reduce frequency.

4. Should I get a flu shot if I keep catching colds?

  • Yes, the flu shot will protect against influenza strains and support your overall immunity and epithelial barriers. But it won’t prevent common colds caused by rhinoviruses.

5. Will taking vitamin C supplements help prevent colds?

  • Taking vitamin C routinely may offer a small benefit, but megadoses after you already have a cold won’t cure it or make it shorter. Focus on eating vitamin C-rich foods like citrus fruits and peppers.