When was the last time you fell sick? Recently? Last month? A couple of years ago? It has been a while since I last fell sick—I didn’t even notice until a workmate called in sick… again. And it was legit sickness with hospital rounds and all. That got me thinking, why are some of us more or less prone to sickness? One might attribute it to lifestyle or diet, and while they do play a role in the grand scheme of things, I am not exactly meticulous when it comes to either. In fact, my eating habits are pretty terrible, and my lifestyle is filled with work hustle and late nights at a computer. And yet, I rarely fall sick. It’s such a lifestyle that has partly inspired this article—what makes some people freakishly healthy for extended periods while others grapple with continuous ailments?
The Mystery of Immunity: Why Some People Rarely Get Sick
We all have that one friend or relative who barely ever gets the flu, dodges stomach bugs, and always seems full of energy. And then there are those who are constantly battling colds, allergies, and unexplained fatigue. But why?
Science suggests that the answer lies in a mix of genetics, immune system strength, lifestyle choices, and environmental exposure. Some people inherit robust immune systems that fend off common pathogens effortlessly, while others have immune responses that are sluggish or overreactive, leading to frequent illnesses.
The Role of Genetics in Immunity
Experts believe that some people are just born with a superior immune system–genetics determine how well your body recognizes and fights off bacteria and viruses. A study published in Nature Immunology found that genetic factors influence up to 25% of our immune response, meaning that if you have a family history of resilient health, you might have inherited some of that invincibility…guess I should be sending my parents and ancestors thank you cards for Christmas.
However, before you blame your parents for your frequent flu episodes, remember that genes aren’t everything. Lifestyle plays its role too in how often you get sick—and this is where modern living influences how our bodies react to different maladies.
The Modern Lifestyle and Its Impact on Immunity
We live in an era of convenience, fast food, sedentary jobs, and high stress—none of which do our immune systems any favors.
Where in the olden days one could walk about a couple of times a day, interact with friends, and eat some fruit picked from all-natural trees and whole foods, the average modern human can easily spend the entirety of their day indoors, pizza or some quick fix breakfast, and some improved variety of fruit. And that’s not to mention the pollution, work stress and modern-day toxic relationships.
- Poor Diet Choices: Processed foods, excessive sugar, and nutrient-deficient diets weaken the immune system. Your body needs vitamins like C, D, and E, as well as zinc and selenium, to build a solid defense against infections, unfortunately, most of us are rushing to work and the best we can do is supplements.
- Lack of Physical Activity: Sitting all day in front of screens reduces circulation and immune response. Regular exercise, on the other hand, helps flush bacteria out of the lungs and airways, boosting immunity.
- Sleep Deprivation: Many of us burn the midnight oil, but skimping on sleep reduces the production of infection-fighting antibodies and immune cells.
- Chronic Stress: High-stress levels increase cortisol, a hormone that suppresses immune function. Stress management is crucial for a resilient immune system.
- Over-Sterilization: Ironically, being too clean might actually make you sicker. Exposure to a reasonable amount of germs helps train your immune system to fight diseases better. Some experts call it the “hygiene hypothesis.”
How to Strengthen Your Immune System and Get Sick Less Often
I find the best way to deal with unexplained health issues, it’s time to tweak some lifestyle habits and visiting a doctor, never can tell what underlying ailments might be disguising themselves as minor symptoms.
1. Optimize Your Diet
Nutrition is your body’s first line of defense, so eat a balanced diet rich in
- Fruits and vegetables (for antioxidants and vitamins)
- Lean proteins (for tissue repair and antibody production)
- Healthy fats (to reduce inflammation)
- Probiotics (for gut health, which plays a major role in immunity)
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2. Exercise Regularly
A 30-minute daily walk, some strength training, or even yoga can work wonders in improving immune response. While earlier I mentioned not having much of a physical wellness routine, I do cycle a total of 21km to and from work daily.
3. Get Enough Sleep
Your body repairs itself when you sleep. Aim for 7-9 hours of quality sleep to allow your immune system to function optimally.
4. Manage Stress Effectively
Meditation, deep breathing, and engaging in hobbies can help lower stress levels and, by extension, boost immunity.
5. Expose Yourself to Nature
Fresh air, sunlight (for vitamin D), and moderate exposure to natural microbes can strengthen immunity. If possible, spend time outdoors regularly.
6. Stay Hydrated
Water helps transport nutrients and eliminate toxins, both of which are crucial for immune function.
7. Minimize Alcohol and Quit Smoking
Both habits suppress immune function and make you more prone to infections.
What Experts Say About Rarely Getting Sick
Doctors and immunologists agree that while genetics give some people an edge, anyone can build a strong immune system with the right habits. Dr. Anthony Fauci, an infectious disease expert, has often emphasized that consistent lifestyle choices—rather than one-off immune boosters—are the key to long-term health.
Harvard researchers also highlight that mental health plays a significant role in immunity. Happy, socially engaged people tend to have stronger immune responses compared to those dealing with loneliness or depression.
Can You Become One of the “Never Sick” People?
Yes! While genetics may set the stage, your daily habits determine how well your immune system performs. If you’re someone who often falls sick, making small, consistent lifestyle adjustments can turn the tables for the better. On the flip side, if you’re already among the “never sick” squad, maintaining healthy habits will keep you in that league for years to come, hopefully, I get my lifestyle in order before I start facing the consequences as well.
So, the next time you notice that one person in your workplace who never calls in sick, take a closer look. Their secret might not be as mysterious as it seems—it’s probably just a mix of good habits, strong immunity, and maybe, just a bit of good luck!
Why Do I Get Sick So Often, While Others Stay in Freakishly Good Health?
