If you feel like you’re always catching whatever is going around — or your kids bounce back in two days while you’re down for two weeks — I want you to know:

That’s not normal. And it’s not something you have to just accept.

Frequent colds, lingering coughs, constant congestion, or that low-grade “run-down” feeling are signs your immune system is struggling to keep up. Not because you’re just prone to getting sick — but because something underneath likely isn’t being supported properly.

From a functional nutrition lens, immune resilience isn’t about taking more supplements or “boosting” immunity in the short term. It’s about whether your body has the resources it needs to respond appropriately — and recover efficiently.

Let’s walk through the most common reasons I see women getting sick over and over again — and what actually helps.

1. Your Gut Health Is Compromised

About 70–80% of your immune system lives in your gut. If digestion is off, immunity usually follows.

Common signs this is an issue:

Bloating, gas, constipation, or loose stools
Frequent infections or slow recovery
Food sensitivities that seem to be increasing
Low energy despite “eating well”

What’s often happening:

Low beneficial bacteria
Poor intestinal barrier integrity
Chronic low-grade inflammation
Inadequate nutrient absorption

From a functional perspective, we don’t just ask what you’re eating — we ask how well you’re digesting and absorbing it.
This is why stool testing (like a GI-MAP) can be incredibly helpful. It shows what’s actually happening inside your gut instead of guessing.

2. Your Vitamin & Mineral Status Is Suboptimal (Even If Labs Are “Normal”)

This is a big one.

Most conventional labs look for deficiency, not optimal levels — and those are not the same thing.

Key nutrients for immune resilience include:

Vitamin D (critical for immune signaling)
Zinc (viral defense, tissue repair)
Iron (immune cell function, oxygen delivery)
B vitamins (energy, stress resilience)
Magnesium (immune regulation, recovery)

You can be told everything is “normal” and still be operating at the low end of the range — which is often not enough for a stressed, busy, hormonally dynamic woman.
Functional ranges matter. Context matters. Symptoms matter.
This is why I often recommend deeper nutrient testing when someone is frequently sick — it removes the guesswork.

3. Your Stress Load Is Suppressing Your Immune Response

Chronic stress doesn’t just affect mood — it directly suppresses immune function.

When cortisol is elevated or dysregulated:

Immune signaling becomes impaired
Inflammation increases
Recovery slows
Sleep quality drops

Many women I work with are high-functioning but under-recovering. They push through, ignore early signs, and only slow down when they’re completely wiped out.
That pattern alone can keep you stuck in a cycle of getting sick, recovering, and getting sick again.
Supporting stress physiology is not optional if immune resilience is the goal.

4. You’re Under-Fueling (Even If You Don’t Think You Are)

Immune cells require energy, protein, and micronutrients to function properly.

Common patterns I see:

Skipping breakfast or delaying food too long
Not eating enough protein
Low carbohydrate intake paired with high stress
Eating “clean” but not eating enough

Your immune system does not thrive in a depleted environment.
If your body constantly feels like it’s conserving energy, immune defense is one of the first things to take a hit.

5. Your Immune System Needs Building — Not Boosting

The goal isn’t to “boost” immunity with the supplement of the month.

The goal is resilience:

Faster recovery
Fewer severe symptoms
Less time completely wiped out
A body that can respond and rebound

That comes from:

Adequate nourishment
Stable blood sugar
Digestive support
Targeted nutrients (based on your data)
Sustainable routines that fit your real life

The Bottom Line

If you’re getting sick all the time, it’s not bad luck.
It’s not just having young kids.
And it’s not something you have to push through.
It’s a signal.
And when you listen to it through a functional lens, there’s a lot you can do to support your immune system.
If this feels familiar — especially if you’re tired of being the one who gets sick the longest — this is exactly the kind of pattern I help women unpack in Nourish to Thrive®️, my 1:1 functional nutrition mentorship.