Everyday Habits That May Increase Your Risk of Infection

Understanding the common causes of infection can help you make simple changes to protect your health. While many people focus on avoiding sick individuals, your daily habits play an equally significant role in determining your risk of infection. Germs depend on people, animals, the environment, and shared objects to spread from one person to another^[1]. This means that everyday actions, from how you handle food to how often you touch your face, can either protect you or put you at risk. This article covers general prevention education to help you identify and modify infection-causing habits, though it does not provide diagnosis or treatment guidance.

How infections actually spread

For an infection to occur, germs must enter a susceptible person's body, invade tissues, and multiply^[1]. This process relies on specific transmission routes that connect an infected source to a new host.

Germs can spread through multiple pathways. Contact transmission occurs when you touch contaminated surfaces or directly touch an infected person^[1]. Respiratory transmission happens when infectious particles from coughs or sneezes are released into the air. Inhalation of infectious particles is a recognised pathway of respiratory transmission^[2]. Additionally, germs can spread through contaminated food or water and through insect bites^[1].

Understanding these routes helps explain why certain habits increase your risk of infection more than others.

Hand and face habits that raise infection risk

Your hands come into contact with countless surfaces throughout the day, collecting various pathogens along the way. When you then touch your face, you may be transferring these germs directly to your eyes, nose, and mouth, the primary entry points for viral and bacterial infections alike.

Research shows that people touch their faces an average of 23 times per hour^[3]. This frequent contact creates numerous opportunities for pathogens to enter your body. Spontaneous face-touching is an ingrained habit, with studies indicating that people touch their face anywhere from 9 to 162 times per hour. Nearly half of these touches involve mucous membranes, and approximately one-third involve the eyes^[4].

The following habits can increase the risk of transferring germs to your face^[1], ^[3]:

• Touching your face with unwashed hands after contacting contaminated surfaces or objects
• Rubbing or scratching your eyes without using a tissue
• Touching your nose, eyes, or mouth with germs on your hands
• Failing to wash your hands properly after they may have become contaminated

Unwashed hands can transfer germs from contaminated surfaces or objects to your eyes, nose, or mouth. Keeping your hands clean and avoiding unnecessary face touching can help reduce the spread of germs.

Food and kitchen habits that raise infection risk

The kitchen offers multiple opportunities for bacterial and viral infections. Improper food handling, inadequate cooking, and poor hygiene practices can all contribute to foodborne illness.

The World Health Organisation estimates that more than 866 million cases of foodborne illnesses and 1.52 million deaths occurred globally in 2021^[5]. These risks can be reduced through safe food preparation and storage practices.

Common risky kitchen habits include^[6],^[7]:

• Eating raw flour, raw eggs, or unbaked dough or batter, which can lead to food poisoning
• Using the same cutting board or plate for raw meat, poultry, or seafood and foods that will not be cooked
• Not cooking meat, poultry, or other foods to a safe internal temperature
• Not washing hands before, during, and after preparing food

Cross-contamination can occur when germs from raw foods spread to ready-to-eat foods. This can happen through hands, cutting boards, utensils, countertops, or other surfaces. Keeping raw and ready-to-eat foods separate, washing hands and surfaces, cooking food to safe temperatures, and refrigerating perishable food promptly can help reduce the risk of food poisoning^[7].

Sharing personal items that raise infection risk

While sharing is generally considered positive behaviour, certain personal items should never be shared because they can transmit infections.

You can get infected by sharing razors, nail clippers, toothbrushes, or personal medical equipment like glucose monitors. These items can carry blood-borne pathogens even when no visible blood is present. Microscopic amounts of blood on a razor blade or nail clipper may be sufficient to transmit serious infections, including hepatitis C^[8].

Items to avoid sharing include^[8]:

• Razors and shaving equipment
• Toothbrushes
• Nail clippers
• Personal medical equipment, such as glucose monitors
• Devices that can break the skin

Even among family members, these items should remain personal. The risk of infection may be invisible because blood containing HCV can be present in amounts too small to see.

Antibiotic misuse and its role in infection risk

The misuse and overuse of antimicrobials are driving the development and spread of drug-resistant pathogens. Taking antibiotics when they are not needed or taking the wrong type remains one of the main drivers of antimicrobial resistance^[9].

Approximately 1 in 6 laboratory-confirmed bacterial infections worldwide were resistant to antibiotics in 2023^[9]. This means that common infections are becoming increasingly difficult to treat, potentially leading to longer illness duration, more severe symptoms, and greater risk of complications.

Common forms of antibiotic misuse include^[9]:

• Taking antibiotics when they are not needed
• Taking the wrong type of antibiotic
• Overusing antibiotics

The misuse and overuse of antibiotics are major drivers of antimicrobial resistance. When bacteria become resistant to antibiotics, infections can become more difficult or even impossible to treat, increasing the risk of disease spread, severe illness, disability, and death ^[9].

Lifestyle factors that weaken your body's defences

Your immune system serves as your primary defence against infections. Certain lifestyle habits can weaken this defence, making you more susceptible to illness.

Sleep deprivation

Sleep deprivation may result in dysregulated immune responses with increased pro-inflammatory signalling. This can contribute to increased risk for the onset or worsening of infection. Poor sleep has been associated with alterations of innate and adaptive immune parameters, potentially leading to a chronic inflammatory state^[10].

When you consistently get inadequate sleep, your body produces fewer infection-fighting antibodies and cells. This leaves you more vulnerable to common illnesses.

Chronic stress

Acute stress can temporarily strengthen immunity; however, chronic stress can dysregulate or inhibit immune functions. Chronic stress causes an increase in cortisol levels through the hypothalamic-pituitary-adrenal (HPA) axis, ultimately suppressing the immune response ^[11].

Prolonged exposure to high cortisol levels can reduce T-cell activity and proliferation, weakening the body's ability to mount effective immune responses^[11]. Managing stress through relaxation techniques, physical activity, and adequate rest can help maintain immune function.

Individual health conditions vary. Consult a healthcare provider for personalised advice on supporting your immune system.

Medical Disclaimer

This article is for informational purposes only and does not constitute medical advice. The information provided should not be used for diagnosing or treating health conditions. Always consult a qualified healthcare provider for diagnosis, treatment, and personalised medical advice. Do not disregard professional medical advice or delay seeking it because of information found in this article. If you have a medical emergency, contact your doctor or emergency services immediately.