Why You Always Get Sick During the Holidays (And How to Finally Prevent It)

December arrives with twinkling lights, festive gatherings, and that unmistakable feeling of coziness. But for many people, it also seems to come with something far less welcome: the flu.

If you’ve ever found yourself sniffling your way through holiday dinners or glued to the couch while everyone else is celebrating, you’re not alone.

So why does this happen…every single year? And more importantly, how can you support your immune system so you can enjoy the season instead of spending it under a blanket of tissues? Let’s unpack it.

 

1. Holiday Stress Takes a Toll

Even though the holidays are joyful, they can also be stressful. You're juggling travel plans, year-end deadlines, gift lists, financial pressure, family expectations, it adds up fast. Chronic stress does more than weigh on your mind; it actually impacts your immune system.

When you're stressed, your body releases cortisol, which in small bursts is helpful. But when it stays elevated, it can suppress the immune response your body needs to fight off viruses. This makes you more susceptible to picking up the flu, especially when surrounded by people and close contact during gatherings.

 

What helps:
Try building small moments of calm into each day. Try short walks, deep breathing, gentle stretching, or five quiet minutes with your favorite tea. Your immune system benefits more than you might think.

 

2. Cold Weather Creates the Perfect Environment for Viruses

Flu viruses thrive in cold, dry air. When temperatures drop, the protective mucus in your nasal passages also becomes drier, making it easier for viruses to enter the body. Add in more time spent indoors with others—often in spaces with poor ventilation—and it’s easy to see how quickly illness can spread.

 

What helps:
Humidifiers, staying hydrated, and keeping indoor air moving can reduce the viral load in shared spaces. Even cracking open a window for a few minutes helps!

 

3. Holiday Gatherings Mean Higher Exposure

Between office parties, family dinners, crowded malls, and travel hubs, your chances of being around someone carrying the flu are significantly higher during December. And because symptoms don’t always show up right away, someone who “feels fine” can still be contagious.

 

What helps:
Simple habits matter: wash hands frequently, avoid touching your face, and keep hand sanitizer nearby during outings.

4. Shifts in Sleep and Nutrition Don’t Help

Holiday schedules rarely align with healthy routines. Late nights, rich foods, extra sugar, and disrupted sleep make it harder for your immune system to stay strong. While enjoying holiday treats is part of the fun, your body works best when it feels nourished and well-rested.

 

What helps:
You don’t need to be perfect, just mindful. Add a few nutrient-dense meals, drink plenty of water, and aim for consistent sleep when you can.

 

5. Support Your Immune System from the Inside Out

Beyond lifestyle habits, many people benefit from targeted immune support this time of year. One option to consider is Daiwa Health Development BRM4®, a highly researched supplement formulated to help strengthen the immune system.*

BRM4® works by helping your body maintain healthy immune response and natural killer (NK) cell activity—your frontline defense against seasonal challenges. For people who feel like they “catch everything,” especially during winter, supporting the immune system proactively can make a noticeable difference.

It’s not a cure or a magic shield, but it’s a powerful tool to support immune resilience when you need it most.

 

Be Proactive

Staying healthy through the holidays doesn’t have to be complicated. Small habits make a big difference. Keep your body moving with quick walks or simple at-home workouts, nourish yourself with immune-supportive foods like citrus, leafy greens, garlic, and berries, and be mindful of vitamin D levels as daylight decreases.

Focus on your overall well-being. Prioritize sleep when you can, since even a couple of good nights can strengthen your resilience, and stick to consistent handwashing to reduce your exposure to seasonal germs. The holidays should be full of warmth, connection, and joy, not fevers, chills, and endless tissues.

Understanding why the flu seems to strike hardest in December gives you the power to prevent it.

By managing stress, prioritizing sleep, supporting your body with whole foods, and strengthening your immune system with supplements like Daiwa Health Development BRM4®, you can step into the season feeling prepared, energized, and protected.

This year, give yourself the gift of wellness, so you can stay present for every celebration, every moment of gratitude, and every memory waiting to be made.

 

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease

 

References:

-          Stress Effects the Body, American Psychological Association - https://www.apa.org/topics/stress/body

-          The role of nasal congestion as a defence against respiratory viruses, PubMed Central - https://pmc.ncbi.nlm.nih.gov/articles/PMC7675291/

-          Warding Off Germs this Winter, Harvard Health Publishing- https://www.health.harvard.edu/staying-healthy/warding-off-germs-this-winter-whats-helpful-whats-not

-          Nutrition and Immunity, Harvard T.H. Chan -  https://nutritionsource.hsph.harvard.edu/nutrition-and-immunity/