As much as we all try to avoid getting sick, it’s just a part of life. However, there are some things that we may be doing (or not doing) that can actually increase our chances of coming down with an illness.

Here are seven common things that can boost your chances of getting sick:.

1. Not Getting Enough Sleep

Getting enough sleep is crucial for maintaining a healthy immune system. When we don’t get enough rest, our bodies produce less white blood cells, which are essential for fighting off infections and illnesses.

In addition, our bodies also produce more stress hormones when we are tired, which can also weaken our immune system.

The solution: Aim to get at least 7-8 hours of sleep each night, and stick to a consistent sleep schedule. Avoid caffeine and alcohol in the evening, and create a relaxing bedtime routine to help you wind down.

2. Not Eating a Balanced Diet

What we eat plays a big role in how well our immune system functions. If we aren’t getting the nutrients we need through our diet, it can weaken our immune system and make us more susceptible to illnesses.

The solution: Focus on eating a balanced diet that includes plenty of fruits, vegetables, whole grains, lean protein, and healthy fats. Try to limit your intake of processed foods, sugary drinks, and alcohol.

3. Not Washing Your Hands

Germs can easily spread from our hands to our mouth, nose, and eyes, which can lead to illness. If we are touching surfaces or objects that have been contaminated with germs, and then touching our face, we are more likely to get sick.

The solution: Wash your hands often with soap and water for at least 20 seconds, especially before eating, after using the restroom, and after being in a public place.

If soap and water are not available, use a hand sanitizer that contains at least 60% alcohol.

4. Being Stressed Out

Long-term stress can take a toll on our immune system, making us more susceptible to illnesses. When we are under stress, our bodies produce more cortisol, which can interfere with our white blood cells’ ability to fight off infections.

The solution: Find healthy ways to manage your stress, such as exercise, meditation, or deep breathing. Take time for yourself each day to relax and unwind.

5. Not Drinking Enough Water

Dehydration can weaken our immune system and make us more susceptible to illnesses. When we are dehydrated, our bodies produce fewer white blood cells, and our mucous membranes (which help trap and expel germs) can dry out.

The solution: Aim to drink at least 8-10 cups of water each day, and more if you are exercising or in a hot environment. If you don’t enjoy drinking plain water, try infusing it with fruit or drinking herbal tea.

6. Not Exercising Regularly

Regular exercise can help boost our immune system by increasing the number of white blood cells in our body. It can also help reduce stress and inflammation in our body, which can contribute to illness.

The solution: Aim to exercise for at least 30 minutes each day, whether that’s through a structured workout or by increasing your daily activity level. Choose activities that you enjoy and that you can maintain long-term.

7. Being Around Sick People

We’ve all heard that we should avoid close contact with sick people to avoid getting sick ourselves. This is because many illnesses are spread through respiratory droplets (such as through coughing or sneezing).

The solution: If possible, avoid close contact with people who are sick. If you are in close proximity, wear a face mask to help protect yourself.

Make sure to practice good hygiene, such as washing your hands frequently and covering your mouth and nose when you cough or sneeze.

Conclusion

There are many things that can affect our immune system and make us more susceptible to illness.

By taking care of ourselves through healthy habits such as getting enough sleep, eating a balanced diet, washing our hands, managing stress, drinking enough water, exercising regularly, and avoiding sick people, we can give our immune system the best chance at keeping us healthy.