Why We Get Sick During the Holidays (and How to Avoid It!)

December 10, 2025

By Tania Alvarado Che

We all know the feeling: it’s December, the holidays are in full swing, and suddenly you’re down with a cold or the flu. So why does this happen? According to Dr. Francis J. Gialanella, an Internal Medicine physician from Cooperman Barnabas Medical Center, several factors make our bodies more vulnerable during this festive season.

1. Holiday Stress: Between gift shopping, traveling, and hosting, stress levels rise. High stress triggers cortisol production, which can suppress the immune system, making us more susceptible to illness. So your “travel nightmare” or “last-minute gift panic” might be why you feel more run-down than usual.

2. Cold Weather: Chilly temperatures keep us indoors, often in close contact with others, making it easier for viruses to spread. Additionally, dry winter air can dry out the nasal passages, making it easier for germs to enter the body.

3. Disrupted Routines: During the holiday season, sleep schedules go out the window, whether you’re staying up late to study for your winter course, wrapping gifts, or catching up with friends and family. Late nights and irregular sleep, combined with heavier holiday meals, can all weaken your immunity. Sleep is especially crucial for fighting off infections.

4. Travel & Crowds: Traveling home, visiting family, or attending holiday events exposes you to new environments and people. Airports, buses, and trains can become hotspots for germs, as close contact can lead to the spread of viruses. Then add long travel days or jet lag, and your body's natural defenses can also be disrupted, making it easier to get sick.

5. Overeating: Holiday meals and treats are often rich in fats and sugar. While delicious, overindulging can put extra stress on your body, trigger inflammation, and make it harder for your immune system to fight off germs.

6. Skipping Self-Care: With so much going on, it’s easy to forget to take care of yourself. During the holiday season, some people tend to neglect hydration, exercise, or even take short mental breaks. Skipping these basic self-care steps can leave your body more vulnerable to illness. 

7. Holiday Blues: Feeling lonely, stressed, or anxious during the holidays? Your immune system will also be affected negatively. As it weakens, it may lead to reduced physical health. 

Tips to Stay Healthy:

• Manage stress with relaxation techniques

• Maintain a balanced diet and stay hydrated

• Prioritize sleep

• Wash your hands frequently and avoid touching your face

• Get recommended vaccines like the flu shot

By taking care of yourself this holiday season, you can enjoy the festivities without spending them in bed!

All information written can be found here:

“Why Do We Get Sick during the Holidays?” RWJBarnabas Health, www.rwjbh.org/blog/2024/december/why-do-we-get-sick-during-the-holidays-/. Accessed 9 Dec. 2025.