Why Does My Cold Keep Coming Back?

Cold and flu season is miserable enough without raised norovirus cases and talk of “super flu”.

In fact, I know three people who’ve had colds on and off for the past two months or so – just as it seems to get better, new symptoms start to reappear.

Speaking to HuffPost UK previously, Dr Suzanne Wylie, GP and medical adviser for IQdoctor, said it’s quite common to see “a combination of genuine influenza, circulating Covid-19 variants, RSV, and other viral illnesses that overlap in symptoms and timing”.

Here, the superintendent pharmacist and director of Pyramid Pharmacy Group, Amir Bhogal, explains why colds can recur and what to do about it.

Stress can wreak havoc on your immune system, the pharmacist said.

“When you’re under sustained pressure, your body produces elevated levels of cortisol, a stress hormone that actively suppresses your immune response. This reduces the production of white blood cells responsible for fighting infections, making them less effective at responding to threats.

“Due to this, you can become more susceptible to catching colds, and your body may struggle to clear infections once they’ve taken hold.”

If possible, try to rest and de-stress if your colds keep coming back.

Sleep is key to recovery, Bhogal added.

“During deep sleep, your body increases production of cytokines, proteins that play a central role in immune function and inflammation control,” he explained.

“When you’re sleep deprived, this process doesn’t happen properly. Instead, your immune response weakens, and your body loses the opportunity to repair itself. In reality, pushing through a cold whilst maintaining your normal schedule can prolong your symptoms and make it harder for your body to recover fully.”

Getting seven to nine hours of sleep is crucial, if you can – try “painkillers, saline rinses, or throat lozenges” if symptoms keep you up at night.

This not only affects your immune system, the expert said, but also “compromises lung function, making it harder for your body to clear infections”.

Additionally, “smokers typically experience worse symptoms and longer recovery times”.

Immune system recovery happens impressively quickly after quitting smoking, he added.

“When you’re ready to quit, some pharmacies, such as Pyramid Pharmacy Group, offer smoking cessation services which typically include nicotine replacement therapy as well as ongoing support for those who are struggling with withdrawals.”

Alcohol also harms your immune system. “It reduces the activity of key immune cells involved in fighting infections, while also contributing to dehydration and disrupted sleep, both of which are essential for recovery,” Bhogal said.

Even a little drinking can have an outsized impact, he added, so try to rein it in when you’re not feeling the best.

Parents are all too aware how easily diseases spread in close contact environments like schools and nurseries.

This is true, Bhogal said, for places like open-plan offices too.

“If you’re regularly exposed to others who are unwell, you’re at higher risk of catching successive colds, rather than dealing with one persistent infection,” he said.

To avoid this, make sure to practise good hand hygiene, keep your distance from visibly unwell people, and stay home if you’re sick yourself.

Sometimes, recurring colds can signal something else is going on with your immune system, said Bhogal.

“Immunocompromised individuals are more susceptible to infections and may take longer to recover. Beyond that, viral infections can also lead to secondary bacterial infections like acute bronchitis or sinus infections, which require different treatment approaches,” he said.

“If your symptoms aren’t improving after two weeks, seeking guidance from a qualified medical professional is sensible. They can rule out complications and identify underlying causes of repeat infection.”