Transcripts

Nathan: Hi everyone! Welcome back to 8 Minute English on the Learn English Podcast
channel.

Nathan: So, how’s everyone feeling today? With this cold weather, I bet some of you might
be sneezing or even dealing with a cold.

Nathan: Are you one of them? Don’t worry—today’s episode might just have the answers
you’re looking for.

Nathan: Have you ever wondered, “Why do I get sick so easily?” Or maybe you’ve noticed
that you’re always the first one to catch a cold in your family or at work?

Nathan: Well, today we’re diving into this topic: Why do you get sick easily?

Nathan: And, as always, don’t forget to check out the free PDF with all the tips and
vocabulary from this episode—it’s in the description below!

Nathan: Ready to find out what’s making you feel tired or sick? Let’s get started!

Liam: Hey Mia, you don’t look so great today. Is everything alright?

Mia: Not really. I’ve been feeling tired and keep sneezing all the time.

Rachel: That doesn’t sound good. You might be catching a cold. Do you think it could be
because of a weak immune system?

Liam: Hmm, now that you mention it, I’ve been getting sick a lot lately—like colds and
stomach bugs.

Rachel: That’s a sign, Mia. A weak immune system doesn’t just make you catch colds. It can
also make infections last longer.

Liam: Right. And it’s not just colds. Did you know that with a weak immune system, even
small cuts or wounds can take longer to heal?

Mia: Really? I didn’t realize it could affect so much.

Rachel: Absolutely. It also increases your risk of more serious infections. For example, a
weak immune system can make something like the flu turn into pneumonia if you’re not
careful.

Liam: And it doesn’t stop there. A weak immune system can even lead to fatigue and make
you feel tired all the time.

Mia: That explains a lot. I’ve been feeling tired even after sleeping for 8 hours.
Rachel: And it can also affect your ability to fight off stress. Chronic stress weakens your
immune system even more, creating a vicious cycle.

Mia: So, stress makes my immune system weaker, and then I get sick, which makes me
more stressed?

Rachel: Exactly. That’s why it’s so important to strengthen your immune system. Small
changes, like sleeping better, eating nutritious food, and managing stress, can help break
the cycle.

Mia: Ah! And I haven’t been sleeping well lately. I stay up late watching shows, and I always
feel drained the next day.

Liam: Lack of sleep is definitely a big problem. Did you know that when you don’t sleep
enough, your body makes fewer immune cells?

Mia: Really? I didn’t know that. So, just sleeping better can make me healthier?

Rachel: Exactly. Aim for 7-8 hours of sleep every night, and you’ll feel much better.

Liam: And what about your diet? Are you eating nutritious meals?

Mia: Honestly, no. I’ve been eating a lot of takeout and skipping fruits and veggies.

Rachel: That could be another reason why you’re feeling this way. Foods rich in vitamin C
and D are great for keeping your immune system strong.

Liam: Exactly. Add things like oranges, broccoli, and salmon to your meals. They’re packed
with nutrients that fight off illness.

Mia: Hmm… I guess my diet does need some fixing. But I also feel so stressed out lately.
Could that be a factor too?

Rachel: Absolutely. Chronic stress weakens your immune system over time, making it
harder for your body to fight off infections.

Mia: So, what can I do to manage stress?

Liam: Try doing yoga or meditating. Even taking a short walk outside can help you relax and
feel more balanced.

Mia: I’ll try that. Oh, and I work in a shared office space. Could germs from others be a
problem?

Rachel: Definitely. Places with lots of people can expose you to more germs. Make sure to
wash your hands often and avoid touching your face.

Mia: That’s good advice. I’ll start being more careful about that. Also, I don’t drink enough
water. Could that be part of the problem?
Liam: Yes! Dehydration makes it harder for your body to flush out toxins and can leave you
feeling sluggish.

Rachel: Try drinking at least 8 glasses of water a day. It’ll help your body function better and
keep you energized.

Liam: And don’t forget to stay active. Sitting all day can lower your energy levels and make
your immune system weaker over time.

Mia: Thanks, guys. I feel like I’ve learned so much already.

Rachel: Anytime, Mia. Just remember, small changes can make a big difference.

Liam: Let us know how it goes!

Nathan: Let’s go over some useful phrases from today’s discussion!

Nathan: 1. Catch a cold: To become sick with a common illness, especially in colder
weather.
Example: If you don’t wear a jacket, you might catch a cold in this weather.

Nathan: 2. Build resistance: To strengthen your body’s ability to fight illnesses.

Example: Regular exercise can help you build resistance against common colds.

Nathan: 3. Break a habit: To stop doing something that’s not good for you.
Example: I’m trying to break the habit of staying up too late.

Nathan: 4. Take precautions: To take steps to prevent something bad from happening.
Example: Washing your hands regularly is a good way to take precautions against germs.

Nathan: 5. Stay active: To keep moving and exercising to maintain good health.
Example: Even a 10-minute walk can help you stay active and energized.

Nathan: Now, here’s something to think about!

Nathan: Question 1: What’s one change you could make to avoid getting sick during colder
months?
For me, wearing layers and staying hydrated have been game-changers.

Nathan: Question 2: How do you stay active when you don’t feel like exercising?
For me, short stretches or dancing to my favorite music really helps. What about you?

Nathan: Don’t forget to share your tips below—we’d love to know what works for you!

Nathan: Before we wrap up, let me share some fun facts and research about staying
healthy!

Nathan: Did you know that laughing can boost your immune system?
A study from Loma Linda University found that laughing reduces stress and increases the
production of immune cells in your body.
Nathan: So, next time you feel down, watch a funny video or share a joke with friends—it’s
good for your health!

Nathan: Here’s another interesting fact: Staying hydrated can improve your focus by up to
14%!
According to the University of Connecticut, even mild dehydration can affect your mood and
cognitive abilities.

Nathan: So, keep a bottle of water handy and take regular sips throughout the day.

Nathan: Oh, and here’s something fascinating about sleep: A study from Harvard Medical
School shows that sleeping 7-9 hours a night helps your brain store new information.
That means getting enough rest can make you smarter and healthier!

Nathan: Don’t forget, we’ve put together a free PDF with all these tips and more—it’s in the
description or comments below.
Make sure to check it out and let us know if you found it helpful!

Nathan: That’s it for today’s episode of 8 Minute English.

Thank you for joining me, and I hope you learned something new and useful!

Nathan: Take care, stay healthy, and I’ll see you in the next episode.
 Vocabulary

Vocabulary Transcription Definition Example

To become sick with a "If you don’t wear a jacket, you

common illness, especially might catch a cold in this
Catch a cold /kætʃ ə koʊld/ in colder weather. weather."
When the body’s defense
system is not strong
Weak immune enough to fight off "A weak immune system
system /wiːk ɪˈmjuːn ˈsɪstəm/ infections. makes it easier to get sick."

To strengthen your body’s "Eating nutritious food can help

Build resistance /bɪld rɪˈzɪstəns/ ability to fight illnesses. you build resistance to colds."

Long-term stress that can "Chronic stress weakens your

Chronic stress /ˈkrɒnɪk strɛs/ negatively affect health. immune system over time."

To take steps to prevent "Washing your hands regularly

something bad from is a good way to take
Take precautions /teɪk prɪˈkɔːʃənz/ happening. precautions against germs."

A condition where the body

lacks enough water to "Dehydration can make you
Dehydration /diːhaɪˈdreɪʃən/ function properly. feel tired and sluggish."

"Adding nutritious foods like

Containing the nutrients fruits and vegetables to your
Nutritious /njuːˈtrɪʃəs/ needed for good health. diet is essential."

Extreme tiredness or lack "Fatigue is a common sign of a

Fatigue /fəˈtiːg/ of energy. weak immune system."

To remove unwanted "Drinking water helps flush out

Flush out /flʌʃ aʊt/ substances from the body. toxins from your body."
 To keep moving and "Even a short walk can help
exercising to maintain good you stay active and feel
Stay active /steɪ ˈæktɪv/ health. energized."

Pre-Listen Questions

1. How do you usually protect yourself from getting sick?

2. What foods do you eat to stay healthy during cold weather?
3. Have you ever experienced feeling constantly tired? What caused it?
4. What do you know about building a strong immune system?
5. Do you think stress affects your health? Why or why not?

Coherence Questions

1. What are some effects of a weak immune system mentioned in the podcast?
2. How does lack of sleep weaken your immune system?
3. What foods can help strengthen your immune system?
4. Why is drinking water important for staying healthy?
5. How does chronic stress create a cycle of poor health?
6. What are some practical ways to manage stress?
7. How can working in a shared space increase the risk of getting sick?
8. What simple habits can help you avoid getting sick?
9. Why is staying active important for your immune system?
10. What are the benefits of laughing for your health?

Post-Listen Questions

1. Which tip from the podcast would you try to strengthen your immune system?
2. How can you include more nutritious foods in your daily diet?
3. What changes can you make to improve your sleep routine?
4. How would you manage stress better after listening to the podcast?
5. What small steps can you take today to avoid getting sick?