Why Some People Never Seem to Get Sick And How You Can Too

Have you ever wondered why some people never seem to get sick, even when everyone around them is coughing and sneezing? These individuals sail through cold and flu season unscathed while others struggle with one illness after another. The truth is, it's not just luck—there are specific habits and practices that contribute to a robust immune system and exceptional health resilience.

You've probably noticed them—colleagues who never take sick days, friends who boast they 'haven't had a cold in years,' or family members who somehow avoid the bug that takes down the rest of the household. Their seeming immunity can feel frustrating or even unfair when you're battling your third illness of the season. But what if you could adopt their secrets and transform your own health?

The Science Behind Exceptional Immune Function

The immune system is an incredibly complex network designed to protect the body from pathogenic factors, including internal ones3. While genetics certainly play a role in immune function, research increasingly shows that lifestyle factors and behaviors have a profound impact on how well our bodies fight off illness.

Some individuals appear to have resistance to infections due to their genetic makeup. For COVID-19, researchers found more than 1,300 genetic variants responsible for raising or decreasing an individual's risk of developing severe illness3. Similar genetic variations affect susceptibility to other diseases like HIV and tuberculosis.

However, having a 'naturally strong' immune system isn't just about genetic lottery. The immune system is both complex and individualized, and far from being something people are simply born with2. It can be weakened by malnutrition, chronic health conditions, or unhealthy behaviors—but it can also be strengthened through health-promoting measures.

Sleep: The Underrated Immune Booster

One of the most consistent habits among people who rarely get sick is prioritizing quality sleep. Sleep isn't just a period of rest—it's a critical time for your body to repair and regenerate4 6.

Americans who reported excellent health and quality of life slept more—an average of 18 to 23 minutes per night—than those who rated their health as good, fair, or poor10. This isn't surprising, as your immune system relies on sleep to keep you healthy.

Research has found that people who get less than 6 hours of sleep per night are about four times more likely to catch a cold when exposed to the virus compared to those who get 7 hours of sleep10. Since the pandemic began, many people have reported that after they started going to bed earlier and ensuring 9 hours of sleep, they noticed a significant decrease in how often they fall sick1.

How to optimize your sleep:

Aim for 7-9 hours of quality sleep each night
Establish a regular sleep schedule, even on weekends
Create a dark, quiet, and cool sleeping environment
Avoid screens before bedtime
Consider setting an alarm at night as a reminder to go to bed10
Avoid alcohol completely on days when you need a particularly restful night's sleep1

Nutrition: Fueling Your Immune Defense

What you eat directly impacts your immune function. People who rarely get sick typically maintain a balanced diet rich in immune-supporting nutrients.

The immune-boosting diet:

Focus on colorful vegetables, lean proteins, whole grains, and healthy fats6
Include foods known for their immune-boosting properties like citrus fruits, garlic, ginger, and spinach4
Stay hydrated—water is essential for all bodily functions, including the immune system4
Moderate processed foods, alcohol, sugar, and excessive caffeine6
Consider taking vitamin C supplements—some people who rarely get sick take 500mg twice daily1
Include probiotic-rich foods like yogurt with 'live and active cultures'10

One Reddit user who rarely gets sick shared: 'Although it may be common knowledge, staying hydrated with plenty of water each day is beneficial, alongside maintaining a balanced diet. It's wise to steer clear of unhealthy snacks, especially chips and fast food.'1

Physical Activity: Moving Toward Better Immunity

Exercise is 'the single most important thing you can do to reduce sick days,' according to David Nieman, director of the Human Performance Lab10. Regular physical activity helps your immune system fight off infections.

People who exercise for 30 to 60 minutes most days of the week have a 46% reduction in the number of sick days compared to those who don't exercise10. The good news is that you don't need to live at the gym to get these benefits.

Effective exercise strategies:

Aim for at least 150 minutes of moderate exercise per week (30 minutes per day, five days a week)4
Can't find a 30-minute block? Divide your exercise into shorter sessions of at least 10 minutes each10
Include walking, cycling, swimming, or any activity that increases your heart rate4
Consider morning workouts, as exercising early in the day generally enhances sleep quality that night1

Stress Management: The Mind-Body Connection

The connection between emotional wellbeing and physical health is increasingly well-documented. Psychological factors can influence immunity through various pathways, potentially affecting susceptibility to physical illness8 11.

Studies show that exam stress increases susceptibility to viral infection, and stress from lack of control in the workplace or from life events creates susceptibility to cardiovascular disease11. Animal studies provide supporting evidence that emotional distress can lead to physical illness by affecting the immune response11.

One Reddit user observed: 'At one point, I absolutely loathed my time during a dreadful internship. Over those three weeks, I experienced illness multiple times. Stress can severely impact your immune system.'1

Effective stress management techniques:

Practice mindfulness and meditation—one study showed that mindfulness techniques may cut your chances of catching a cold10
Take slow, deep breaths when feeling stressed10
Incorporate stress-reduction techniques like yoga or deep breathing exercises into your daily routine4
Maintain positive thinking, optimism, hope, and trust in the basic goodness of life2

Hygiene Practices: Simple Yet Effective

People who rarely get sick often practice vigilant hygiene, especially in public spaces.

Key hygiene habits:

Wash your hands frequently and thoroughly10
Keep hand sanitizer accessible when hand-washing isn't possible10
Avoid touching your face or rubbing your eyes unless your hands are clean1
Maintain distance from people who are coughing1
Consider wearing masks in high-risk environments like airplanes—one Reddit user noted they haven't contracted any illnesses while flying since adopting this practice1
Avoid crowded indoor gatherings or exit stuffy rooms when possible1

A teacher who used to exhaust all sick and personal days due to illness every year shared: 'After starting to wear a mask during the COVID mandates, I had my first year without falling ill. Now, I wear a mask in my classroom daily, and it's been four years since I've caught anything from my students. My quality of life has greatly improved since I no longer spend weeks battling a cold every school year.'1

Social Connections: The Immunity-Boosting Power of Relationships

Several epidemiological studies have shown that social and emotional support can protect against premature mortality, prevent illness, and aid recovery11. Supportive personal relationships are highlighted as important factors in immune function12.

Building immunity-supporting relationships:

Maintain regular contact with friends and family
Join community groups or activities that foster connection
Seek out positive, supportive relationships
Consider therapy or counseling if dealing with relationship challenges

The Exposure Paradox: Building Immunity Through Controlled Exposure

Interestingly, it's not those who try avoiding all germs who end up with the strongest immune systems. On the contrary, exposure to germs builds up the body's immunity because it 'remembers' earlier encounters and has the appropriate defenses in the form of antibodies already in place2.

This may explain why moms, teachers, and pediatricians often get through cold seasons more or less unscathed while everyone else around them seems to succumb2. A doctor once told a concerned parent whose kids frequently fell sick: 'You need to let your kids play in the dirt.' This approach helps challenge and strengthen their immune systems1.

Vaccination: Priming Your Immune Defense

Getting vaccinated is a proactive way to help your body recognize and defend against viruses before you get infected5. Vaccines can also reduce the severity of your symptoms if you do end up falling ill.

Consider seasonal vaccines like the flu shot and staying up-to-date with recommended vaccinations for your age group and risk factors5.

Signs Your Emotional Health May Be Affecting Your Immunity

Since emotional wellbeing can significantly impact physical health, it's important to recognize when your emotional state might be compromising your immune function.

Signs that emotional health difficulties may be affecting your immunity include:

Persistent feelings of sadness or hopelessness
Irritability, tearfulness, or anger
Social withdrawal
Loss of interest in previously enjoyable activities
Changes in eating or sleeping patterns
Fatigue or lack of energy
Difficulty concentrating
Neglecting self-care14

Implementing Immune-Boosting Habits: A Practical Approach

Transforming your health doesn't happen overnight. Here's a practical approach to implementing these immune-boosting habits:

Start small: Choose one or two habits to focus on initially rather than trying to change everything at once.
Track your progress: Keep a journal of your new habits and how you feel as you implement them.
Be consistent: Remember that the immune system benefits from regular, sustained healthy behaviors rather than occasional efforts.
Personalize your approach: Pay attention to what works specifically for your body and lifestyle.
Be patient: Building a stronger immune system takes time—give your body weeks or months to respond to your improved habits.

When to Seek Professional Help

While these strategies can significantly strengthen your immune system, sometimes professional intervention is necessary. Consider consulting a healthcare provider if:

You get sick unusually frequently or severely
Illnesses last longer than they should
You have underlying health conditions that may affect immunity
You experience persistent symptoms that don't resolve with self-care

The Long-Term Benefits of Immune-Boosting Habits

The benefits of strengthening your immune system extend far beyond avoiding the occasional cold. Research suggests that immune dysregulation may be one core mechanism for a spectrum of conditions associated with aging, including cardiovascular disease, osteoporosis, arthritis, Type 2 diabetes, and certain cancers12.

By adopting habits that support immune function now, you're potentially protecting yourself against these serious conditions later in life.

Conclusion: Your Path to Exceptional Health Resilience

The people who never seem to get sick aren't simply lucky—they've developed habits and practices that support robust immune function. By prioritizing quality sleep, maintaining a nutritious diet, exercising regularly, managing stress effectively, practicing good hygiene, nurturing social connections, and understanding the balance between exposure and protection, you too can join their ranks.

Remember that building immunity is a journey, not a destination. Small, consistent changes over time will yield the greatest benefits. Start implementing these evidence-based strategies today, and you may find yourself becoming that person who rarely gets sick—even when everyone around you is reaching for the tissues.

What immune-boosting habit will you implement first? Your future healthier self is waiting.