It’s All About Exposure and Susceptibility
Fall is here, and with it the wave of sniffles, coughs, and flu bugs that love to make the rounds. You can’t avoid every germ; they’re in the air, on doorknobs, and in every classroom or office.
But here’s the bigger picture: immune health doesn’t just determine whether you catch a cold — it also affects your brain.
We see it in children with PANDAS and PANS, where a strep infection can suddenly trigger OCD-like behaviors, anxiety, or tics.
We’ve seen it after COVID-19, where inflammation in the brain contributes to lingering “brain fog,” depression, and anxiety.
And we see it in chronic viral infections like Epstein-Barr, where reactivations leave people dragging through fatigue, mood changes, and cognitive struggles.
In other words, when your immune defenses are run down, you aren’t just vulnerable to colds and viruses — your brain chemistry may also shift in ways that affect mood, focus, and resilience.
That’s why it’s so important to look at the habits that destroy your immune system and leave you wide open — not just to illness, but also to low mood, brain fog, and burnout.
Eat sugar and drink alcohol. And Lots of It.
Picture your immune system as a fortress and your immune cells as the guards inside. Sugar and alcohol? They’re Trojan horses — sweetly packaged, often seen as gifts or treats, but quietly weakening your defenses from the inside out.
Sugar and alcohol don’t just add empty calories — they directly suppress your immune response.
- Alcohol: A meta-analysis published in 2018 shows that high consumption increases pneumonia risk by 83%. Even small daily intakes (1–2 units) raise infection risk by 8%.
- Sugar: A 1970 study found that eating sugar put white blood cells to sleep for several hours, making them useless against invaders. Long-term, excess sugar fuels obesity, insulin resistance, diabetes, and heart disease — all immune stressors.
So, if you want to improve your risk of getting sick, go ahead! Drink up and chow down!
If not, keep added sugar under 16g per day, and drink in moderation (or eliminate it).
Your immune system will thank you.
Burn the Candle at Both Ends
We joke that we’re “dead tired” or “on our last legs” — but it’s not far from the truth. Lack of sleep is one of those habits that destroy your immune system in stealth mode.
Sleep is when your immune system does repairs, makes key proteins, and preps your immune system for the next day. Without it, your defenses crumble.
- Risk: Sleeping less than six hours a night makes you 4x more likely to catch a cold compared to seven or more.
- T-cells: Without sleep, they lose their stickiness — their ability to latch onto and kill infected cells.
- Cytokines: Sleep-deprived bodies produce fewer cytokines (proteins that regulate immunity and inflammation).
Aim for 7–8 hours most nights. Think of sleep as your body’s overnight repair shift — don’t skip it.
Sit Around on Your Butt All Day
Many of us (myself included) make a buck by sitting on our rear ends all day long. Then we grab a bite, plop on the couch at the end of the day, and call it good.
Great news! If you want to get sick, this is a fantastic way to increase the likelihood of catching everything that’s going around.
Chronic inactivity is one of those sneaky habits that destroy your immune system by lowering immune function and cranking up inflammation.
Here’s why movement matters:
- Mobilizes your defenders. Even short bouts of exercise (under an hour) put your natural killer cells and T-cells in motion so they can patrol and attack invaders.
- Tames stress hormones. Activity lowers cortisol, which otherwise suppresses immune function and makes your body less effective at fighting infections.
- Reduces inflammation. Regular movement cuts back inflammatory cytokines, the compounds that fuel illness and chronic disease.
- Improves metabolism. Exercise nudges your body to release Interleukin-6, a cytokine that helps regulate blood sugar and fat metabolism. Over time, this lowers your risk for diabetes and heart disease.
- Boosts antioxidants. Your body’s master antioxidant, glutathione, becomes more efficient with regular movement, protecting you from oxidative stress and free radical damage.
So yes, movement helps you fight colds, but it also lowers risk for much bigger issues like clogged arteries, tumor growth, and metabolic disease. These serious risk factors dramatically decrease your ability to fight off infections and set you up for poor outcomes.
Now, before you start jogging in place with a smug grin, thinking: “Ha! That’s not me, I live at the gym,” – not so fast. As Dr. Henele E’Ale of the Energetic Health Institute says, “More is not better, better is better.” Overexertion can actually backfire on your immune system.
The good news? You don’t need a marathon training plan. Moderate exercise for even 30 minutes a day can boost your immune defenses, mobilize T-cells, and reduce inflammatory compounds.
Over time, it builds resilience not just against infections, but also against chronic disease.
Embrace Your Inner ‘Bad News Bear’ Pessimistic Outlook
If doomscrolling has become your nightly ritual, you’re not just hurting your mood — you’re weakening your immunity.
Chronic negativity and pessimism increase stress hormones, which suppress your immune response and make you more vulnerable.
- Stress + inflammation: Negativity raises cortisol and inflammatory compounds that wear down immunity.
- Positivity + resilience: Studies show optimism and gratitude boost immune response and improve outcomes in conditions like brain injury, brain tumors, and stroke. (Hopkins Medicine n.d.)
- Hope fuels choices: People with positive outlooks tend to make healthier decisions that strengthen long-term defenses.
Guard your outlook. Swap 10 minutes of doomscrolling for gratitude journaling, prayer, or a walk in fresh air.
Protecting your mindset protects your immune system.
Please note: If you are struggling with depression, anxiety, or suicidal thoughts, “guarding your outlook” may not feel like enough — and that’s okay. You do not have to walk through it alone. Reach out to a trusted friend, counselor, physician, or spiritual leader and let them know you need support. You can also call or text the Suicide & Crisis Lifeline at 988 for immediate help.
Conclusion
Every season brings new challenges, but the truth is simple: you can’t avoid exposure, but you can change your susceptibility. And often it’s our own everyday habits that destroy our immune system, that make the difference between bouncing back or breaking down.
Your immune system isn’t just about avoiding sniffles. It’s tied to your energy, focus, and even your mood. When your defenses are run down, everything feels harder.
The good news? You don’t need an overhaul. Small, steady shifts — better sleep, smarter food choices, consistent movement, a healthier outlook — all add up to stronger defenses.
Start with one change today, and let it build resilience for the months ahead.
And if you do end up catching a cold despite your best efforts, don’t panic. You can still support your recovery and build resilience. I’ve put together some of my favorite immune resilience supplements and tools in my store — a great place to start if you’re looking for extra help.
What’s Next?
For most people, minor lifestyle changes will make a big difference. However, there are times when the problem runs deeper, and you need professional help.
If you’re feeling stuck or overwhelmed, you don’t have to figure it all out alone. I’d love to help you map out the personalized steps that support both your physical and mental health.
We have a range of different approaches that will help you figure out the root cause of your dysfunction and stop the cycle of sickness so you can feel better now. Book your free 30-minute connection call today.
Disclaimer: The information provided in this post is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. These recommendations are general wellness suggestions and should not replace personalized medical advice. Always consult with your healthcare provider before making changes to your diet, supplements, or lifestyle.