This is Why You Keep Getting Sick

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By Dr. Justin Marchegiani, DC

Do you catch every cold going around, even when others don't? If you feel constantly sick—sinus infections, viral bugs, or sore throats—it’s time to dig deeper. Frequent illness is often a sign of a weakened immune system, and functional medicine can help identify and correct the underlying imbalances.

In this article, we’ll explore:

How your immune system actually works
The Th1 vs. Th2 defense mechanism
The top 11 natural strategies to stop getting sick
Functional medicine lab tests that can reveal hidden immune stressors

Let’s strengthen your immune army—naturally.

Understanding Your Immune System: Th1 vs. Th2

Imagine your immune system as a strategic military operation:

Th1 Immunity (Innate): Immediate responders like natural killer cells and macrophages swiftly attack invading pathogens.
Th2 Immunity (Adaptive): This system develops targeted antibodies over 5–7 days, ensuring long-term protection.

Repeated illnesses typically indicate an underperforming Th1 immune response. Balancing both Th1 and Th2 arms is essential for robust health.

11 Natural Strategies to Boost Your Immune System

1. Prioritize Restorative Sleep

Sleep isn’t just rest—it's immune-system fuel—human growth hormone, crucial for immune health, peaks around 10 PM.

Action Step: Aim for 7.5–9 hours nightly. Create a calming bedtime routine, eliminate screens, and consider natural supplements like magnesium glycinate or chamomile tea.

2. Ensure Optimal Vitamin D Levels

Vitamin D supports your Th1 response. Insufficient levels are linked to frequent infections and autoimmune diseases.

Action Step: Spend 15–30 minutes daily in direct midday sunlight or supplement with vitamin D3 (2,000–5,000 IU/day). Regularly test vitamin D (optimal range: 50–80 ng/mL).

3. Eliminate Refined Sugars

Sugar dramatically weakens neutrophil activity, making it easier for infections to take hold.

Action Step: Remove processed sugars, refined carbs, and alcohol. Instead, focus on proteins, healthy fats, and vegetables. Include nutrient-rich bone broth to fortify immunity.

4. Heed Early Signs of Illness

Early symptoms like fatigue, a scratchy throat, or a low mood signal immune activation.

Action Step: Immediately prioritize rest, decrease stress, and scale back strenuous activities.

5. Regular Sauna Use

Saunas simulate fever conditions, enhancing white blood cell activity and detoxification.

Action Step: Use infrared or traditional saunas 2–4 times weekly. Remember to hydrate and rest afterward.

6. Stay Hydrated

Water is vital for lymphatic drainage and toxin removal.

Action Step: Drink half your body weight in ounces daily. Herbal teas such as ginger or echinacea also enhance immunity.

7. Effectively Manage Stress

Chronic stress raises cortisol levels, impairing immunity. Even brief stress can suppress immune function for up to two days.

Action Step: Engage in mindfulness practices like meditation, journaling, or breathwork to lower stress levels.

8. Consistent Hand Hygiene

Most infections spread via contaminated hands.

Action Step: Wash hands regularly for 20 seconds using warm water and natural soap, especially after public outings.

9. Support Gut Health with Fermented Foods

70% of your immune system resides in your gut (MALT & GALT). Fermented foods promote beneficial gut bacteria.

Action Step: Include foods like sauerkraut, kimchi, or kefir daily. Consider probiotics, especially after antibiotics.

10. Adopt Intermittent Fasting

Short-term fasting enhances immune cell function and blood sugar stability, which are crucial for immunity.

Action Step: Incorporate a 12–16-hour fasting window daily, including bone broth and herbal teas as needed.

11. Maintain Adequate Protein Intake

Protein fuels antibody production and immune-cell regeneration.

Action Step: Aim for 0.7–1 gram per pound of body weight daily through quality sources like grass-fed meats, wild fish, eggs, or plant-based proteins.

Functional Medicine Lab Testing: Discover Hidden Immune Challenges

If you consistently practice good health habits yet frequently get sick, deeper issues may be at play. Functional medicine testing can uncover hidden immune barriers:

Micronutrient Panels: Identify deficiencies impairing immune response (Vitamin D, Zinc, Selenium).
GI Map & Organic Acid Tests: Detect hidden gut infections, dysbiosis, or gut permeability affecting immunity.
Adrenal & Hormone Testing (DUTCH): Reveal stress-related cortisol issues suppressing immunity.
Food Sensitivity Testing: Pinpoint dietary triggers causing chronic inflammation.
Heavy Metals and Mold Panels: Identify environmental toxins weakening immunity.

Why Antibiotics Aren’t the Answer

Antibiotics address bacterial infections, but don't build your immune system. Overuse damages gut flora, leading to increased susceptibility.

A functional medicine approach focuses on naturally restoring immune resilience through diet, lifestyle adjustments, and targeted supplementation.

Ready to Restore Your Immune System?

If frequent illness keeps you sidelined, it’s time for personalized support. Let's identify and address your immune health challenges together.

👉 Schedule your FREE consult with Dr. Justin today!

Strengthen your immune system naturally—starting now.

References:

Godbout JP, Glaser R. Stress-Induced Immune Dysregulation: Implications for Wound Healing, Infectious Disease and Cancer. PubMed
Sanchez A, et al. Role of sugars in human neutrophilic phagocytosis. Am J Clin Nutr. 1973;26:1180.
Bernstein J, et al. Depression of lymphocyte transformation following oral glucose ingestion. Am J Clin Nutr. 1977;30:613.

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