If you find yourself constantly catching colds or getting sick when in your home, there could be a few reasons for this. In the opening paragraphs, we’ll go over some quick potential answers to this question before diving into more details.
Quick Answers
Here are some common reasons you may get sick frequently in your house:
- Poor ventilation – Stagnant air can allow viruses and bacteria to build up.
- Dirty surfaces – Germs on surfaces like doorknobs and countertops can spread illness.
- Improper humidity – Very dry or humid air can compromise your immune system.
- Contaminants – Things like mold, dust mites, and pet dander can trigger allergic reactions.
- Stress – High stress levels may weaken your immune response.
Now let’s explore these and other potential causes in more detail.
Poor Ventilation
One of the most common reasons people get sick frequently at home is inadequate ventilation. When the air in your home is stagnant and not properly circulated, viruses, bacteria, and other germs can accumulate to high levels.
Without fresh outdoor air coming in and stale indoor air going out, the germs you breathe out or transmit through coughing, sneezing, or touching surfaces can remain suspended in the air. This allows family members to easily inhale airborne germs and get sick.
Homes today are often built or renovated to be as airtight and energy-efficient as possible. But this can come at the cost of sufficient air exchange with outdoor fresh air. Installing energy-efficient windows and excessive caulking/weatherstripping decreases natural air infiltration.
Running heating or air conditioning also recirculates indoor air instead of letting in fresh outdoor air. Air filters can help remove some germs but do not solve the underlying ventilation issue.
To improve ventilation:
- Open windows regularly when weather permits. This allows fresh, germ-free air to displace stale indoor air.
- Use fans to enhance air circulation. Ceiling fans or box fans in rooms can keep air moving.
- Make sure bathroom and kitchen fans vent to the outside and run them during and after cooking, bathing, or cleaning.
- Have your HVAC system inspected. Check that it brings in sufficient fresh air and replenishes indoor air as recommended.
- Use portable air cleaners with HEPA filters to remove some airborne germs.
Dirty Surfaces
Germs and viruses can live on surfaces for hours or even days. When you touch a contaminated surface then touch your face, you can transfer those germs into your mouth, nose, or eyes and become infected.
High-touch surfaces that aren’t disinfected frequently are a common source of illness transmission. These include:
- Doorknobs and handles
- Light switches
- Remote controls
- Phones and tablets
- Toilets and faucets
- Computer keyboards and mice
You can help stop the spread of germs through surfaces by:
- Disinfecting high-touch surfaces daily using EPA-approved disinfectants or a bleach solution.
- Avoiding sharing personal items like phones, tablets, and towels.
- Using hand sanitizer or washing hands frequently, especially after contact with shared surfaces.
- Opening doors with paper towels or sleeves to avoid direct hand contact.
Be diligent about cleaning when someone in your household is sick to help prevent spreading illness further.
Improper Humidity
Keeping indoor air at the right humidity level can help you avoid getting frequently sick from viruses and other germs. Very dry or very humid air can compromise your immune defenses in several ways:
- Dry air allows viruses to remain airborne longer, increasing chances of inhaling them.
- Dry, irritated airways are more vulnerable to infection.
- Overly humid air promotes growth of mold, dust mites, and other allergens.
- Extreme humidity hampers normal ciliary clearing of mucus and germs from airways.
The ideal humidity range for health is 30-50%. Below or above this can dry out or irritate airways. Use hygrometers to monitor humidity levels and dehumidifiers or humidifiers to maintain the recommended range.
Ideal Humidity Levels
| Season | Ideal Humidity |
|---|---|
| Winter | 30-40% |
| Spring/Fall | 40-50% |
| Summer | 50-60% |
Contaminants
Allergens and other irritants in your home could also be making you prone to illness. Things like mold, pet dander, dust mites, and chemicals can trigger allergic reactions and inflammation. This stresses your immune defenses so they are less able to fight off viruses and bacteria.
To reduce contaminants:
- Fix any water leaks immediately to prevent mold growth.
- Clean heating and AC ducts regularly.
- Change furnace and AC filters every 3 months.
- Limit clutter that collects dust.
- Vacuum carpets and upholstery weekly.
- Wash bedding on hot regularly to kill dust mites.
- Keep pets out of bedrooms and bathe/groom them frequently.
- Use air filters and ventilate well when using chemical cleaners or air fresheners.
You may want to get allergy testing to identify specific triggers. Reducing exposure to contaminants and allergens can help strengthen your immunity overall.
Stress
Research shows that chronic stress can negatively impact your immune system, making you more likely to catch illnesses. Stress hormones like cortisol suppress the immune system by:
- Decreasing lymphocytes and other immune cells.
- Reducing mucous membrane function, compromising a first line of defense.
- Impairing antibody production.
- Making it harder for immune cells to travel to sites of infection.
Practicing stress-reducing behaviors can help support immunity. Things like meditation, yoga, getting enough sleep, and making time for hobbies and social connection can lower stress hormone levels. Seek help from a doctor or therapist for chronic stress.
Other Factors
Some other factors that could contribute to frequently getting sick at home include:
- Smoking – Cigarette smoke damages cilia in the airways and suppresses immune function.
- Close quarters – Living in close contact with family members makes transmission of illness easier.
- Insufficient sleep – Not getting 7-9 hours of sleep per night negatively affects immunity.
- Poor diet – Eating lots of processed foods instead of fruits, vegetables, lean protein, and whole grains deprives your immune system of needed nutrients.
- Underlying conditions – Things like asthma, allergies, diabetes, and obesity can impair immune function.
Prevention Tips
Here are some key tips to help prevent frequently getting sick at home:
- Open windows daily for fresh outdoor air.
- Clean and disinfect high-touch surfaces often.
- Fix any water damage immediately to prevent mold.
- Use air filters and regularly change HVAC filters.
- Keep humidity between 30-50% year-round.
- Wash hands frequently and avoid touching the face.
- Get regular exercise and 7-9 hours of quality sleep per night.
- Eat a nutritious diet high in fruits, vegetables, and lean proteins.
- Take steps to control stress levels like yoga, meditation, or talking to a friend.
- Get annual flu shots and stay up-to-date on other vaccinations.
- Stay home when sick and avoid close contact with ill household members.
Seeking Medical Care
If you’ve taken steps to improve ventilation, cleanliness, and air quality in your home but are still frequently ill, make an appointment with your doctor.
Frequent respiratory infections, sinus infections, colds, and flu can sometimes indicate an immune deficiency or underlying medical condition. Your doctor can evaluate your symptoms and medical history and order blood tests if needed.
Being sick much of the time is not normal, even during cold and flu season. With medical guidance, you may be able to identify a treatable reason for your recurrent illnesses.
Conclusion
There are many potential reasons why people seem to always get sick when spending time in their own homes. Paying attention to air quality, ventilation, humidity, contaminants, stress, and healthy behaviors can help bolster your defenses against frequent illness.
If home modifications don’t do enough, talk to your doctor. Ongoing susceptibility to infections could signify an underlying medical problem. Diagnosis and treatment can help you start feeling healthier in your own home.