As the days grow shorter and the temperature drops, many of us start to brace ourselves for the annual onslaught of sniffles, coughs, and the dreaded flu. If you’re hoping to avoid being stuck in bed this winter, you’re not alone—and the good news is, there are some simple, effective (and even free!) steps you can take to protect yourself and your loved ones.
According to Infectious Disease Specialist Dr Paul Griffin, Australia is already seeing unusually high rates of flu, with some of the highest numbers recorded for January, February, and March in recent memory. That means the risk is real, and it’s hitting earlier than usual. So, what can you do to stay healthy?
First things first: if you haven’t had your flu vaccine yet, now’s the time. Dr Griffin recommends getting your jab as soon as possible, as it takes one to two weeks to become fully effective. Even if you’ve recently had the flu, it’s still important to get vaccinated, as the shot protects against multiple strains that may be circulating.
And if you’ve recently recovered from COVID-19? The old advice was to wait several months before getting a booster, but that’s now outdated. Viruses change quickly, so once you’re healthy, it’s safe—and smart—to get your booster.
While vaccines and good hygiene are crucial, Dr Griffin highlights one simple, free action that can make a big difference: staying hydrated. Keeping your water bottle topped up isn’t just good for your general health—it can actually help your body fight off respiratory viruses and manage symptoms like congestion.
‘Hydration is critically important,’ Dr Griffin explains. ‘Being well hydrated can help manage a lot of symptoms of colds and respiratory viruses, including alleviating congestion and those sorts of things.’
Hydration is just the beginning when it comes to staying healthy during cold and flu season. Dr Griffin also recommends getting plenty of sleep, as your immune system needs adequate rest to function at its best. A balanced, nutritious diet filled with fruits and vegetables rich in vitamins and antioxidants can further support your body’s defences.
Staying physically active through gentle exercise can help boost immunity, though it’s important not to overexert yourself if you’re feeling unwell. Just as crucial is practising good hand hygiene—regularly washing your hands, especially after being out in public, helps reduce the spread of viruses and keeps both you and others safer.
You might have heard that zinc, vitamin C, or Echinacea can help you recover faster. Unfortunately, Dr Griffin says the evidence just isn’t there—these supplements probably won’t speed up your recovery as much as some people claim. Instead, focus on the basics: hydration, nutrition, rest, and hygiene.
If you do come down with a cold or the flu, there are a few simple remedies that can help ease your symptoms and support recovery. Gargling with salt water may soothe a sore throat, while saline nasal sprays can relieve nasal congestion and help you breathe more easily. Using a vaporiser to add moisture to the air can also provide comfort by easing dry airways and reducing irritation, especially during the night.
But remember, it’s important to rest and stay home if you’re unwell—not just for your own recovery, but to avoid spreading illness to others.
Even though we’re no longer in the thick of the COVID-19 pandemic, testing remains important. Today’s tests can identify flu, RSV, and COVID-19, which means you can get the right treatment faster. If you have significant symptoms or are at high risk, see your GP and get tested.
While rapid antigen tests (RATs) are convenient, Dr Griffin warns that their sensitivity—especially for flu B—is limited. If you have symptoms but test negative on a RAT, it’s best to follow up with a PCR test to be sure.
If you’re ever unsure about your symptoms or the best way to protect yourself, your GP remains your best resource. Stay well, keep hydrated, and aim to make this cold and flu season as healthy as possible.
Do you have any tried-and-true tips for staying well during winter? Have you noticed a difference when staying hydrated or getting extra rest? Share your experiences and advice in the comments below—let’s help each other stay healthy this season!
