How to Stay Healthy During Flu Season
Winter in Australia often catches us by surprise. One week, it feels mild, and the next, half the office is sneezing and coughing. From June to August, flu season can be tough on families, workers, and anyone who uses public transport or shares a workspace or classroom.
Staying healthy during flu season
Simple habits like getting vaccinated, practising good hand hygiene, ensuring adequate sleep, eating well, and knowing when to stay home can truly make a difference.
If you’re looking for ways to stay healthy this flu season, this guide offers practical prevention tips, advice on what to do if you fall ill, and guidance on when to seek medical help.
Why Winter Is Known as Flu Season in Australia
Ever wonder why the flu seems to wait for the coldest months to strike? It is not just a coincidence.
Temperature plays a role. Some respiratory viruses appear to remain more stable in cooler conditions, which may help them survive longer on surfaces and in the air. Lower humidity adds to this. In dry winter air, the tiny droplets that carry viruses can remain airborne longer, increasing the chance that someone nearby will inhale them.
Cold, dry air can also affect your body's natural defences. The mucous membranes in your nose and throat work hard to trap viruses before they reach your lungs - but dry air may reduce how well they function, leaving you slightly more vulnerable.
Then there is the indoor factor. Australians naturally spend more time inside during winter. Packed classrooms during winter school terms, busy offices with recycled air, crowded public transport, and cosy family households all create prime conditions for bugs to jump from one person to the next.
An important myth to clear up: cold weather alone does not cause flu. Viruses do. The cold simply creates an environment where those viruses thrive and spread more efficiently.
10 Ways to Stay Healthy During Flu Season
Knowing how to stay healthy during flu season comes down to a handful of simple, consistent habits. Here are the top flu-season health tips to build into your winter routine.
Get a flu vaccine. This is widely regarded as one of the most effective preventive measures available. The Australian Government funds free flu vaccines for eligible groups, including children, older Australians, pregnant women, and those with certain medical conditions. Chat with your GP or pharmacist about what is recommended for you.
Wash your hands properly. Soap, warm water, and at least 20 seconds of scrubbing are one of the fastest ways to prevent the spread of germs.
Keep your distance from sick people. If a colleague, classmate, or family member is feeling unwell, try to keep some distance when possible.
Improve ventilation indoors. Open a window. Let fresh air flow through your home or workspace. Stale, recirculated air is a germ's best friend.
Eat well. A balanced diet that includes plenty of fruits, vegetables, whole grains, and lean proteins helps improve your body's natural defences.
Focus on immune-support nutrients. Foods rich in Vitamin C, Vitamin D, and zinc may help support immune function during the colder months
Stay hydrated. Heated indoor spaces can dehydrate you without you noticing. Keep a water bottle handy and sip throughout the day.
Prioritise sleep. Your body repairs and restores itself during rest. Skimping on sleep can leave you more vulnerable. Create and stick to a daily sleep routine.
Keep exercising. Regular activity boosts your immune system and can improve your mood. Even a brisk walk counts.
Manage stress. Ongoing stress can take a toll on your overall well-being. Make time to switch off, breathe, and recharge.
These small daily choices are the basis of how you can stay healthy during flu season.
If you catch a cold or the flu this winter, don’t stress.
Most healthy adults can bounce back with some rest and care at home.
First, take a break and stay home. This not only helps you recover but also keeps others from getting sick. Trying to push through when you’re not feeling well can actually prolong your illness.
Make sure to drink lots of fluids. Water, warm broths, and herbal teas are great for staying hydrated and can help soothe a sore throat.
Take care of your symptoms. Gargling with warm salt water can relieve throat discomfort, and honey is a classic remedy that many find helpful for coughs.
Inhaling steam from hot (but not boiling) water can also assist with congestion; just be careful.
Don’t forget to consult your pharmacist. They’re a valuable resource and can recommend over-the-counter treatments for your symptoms, plus check for any issues with your current medications - no appointment necessary.
If you’re in a high-risk group, antiviral medications for influenza might be an option. It’s best to talk to your GP early in your illness about this.
Know When to Seek Medical Help
Most colds and flu resolve on their own, but some symptoms are a signal to get professional advice sooner rather than later.
See your GP if you experience:
Symptoms that worsen after the first few days rather than improving
A high or persistent fever
Signs of dehydration (dark urine, dizziness, not urinating)
A cough that lingers or becomes more severe
Shortness of breath that concerns you
You're pregnant, have asthma, diabetes, heart disease, or another condition that may increase your risk of complications
Seek urgent care if you notice:
Difficulty breathing or a tight chest
Chest pain
Confusion or difficulty staying alert
Extreme weakness or inability to stay awake
Your options in Australia include:
Your GP - for non-urgent assessment and treatment advice
Telehealth - Westfund members get a $5 discount for access to 24/7 telehealth services via Doctors on Demand
Your local pharmacist - for symptom management and triage advice
Emergency department - for urgent or severe symptoms that can't wait
When in doubt, don’t hesitate to call your GP clinic for advice on the next steps.
Winter bugs are a fact of life
Staying healthy during flu season comes down to small, consistent habits. Wash your hands. Sleep well. Get vaccinated. Rest when you're sick. None of it is dramatic, but it all adds up. Staying healthy in flu season is less about perfection and more about preparation. Start now, before the season peaks, and give yourself the best chance of a healthier winter.
The information provided is general in nature and does not replace professional medical advice.
Sources
Australian Government Department of Health and Aged Care — Influenza (flu): Information for health professionals and immunisation providers. health.gov.au
Australian Institute of Health and Welfare (AIHW) — Seasonal influenza activity and surveillance reports. aihw.gov.au
The Royal Australian College of General Practitioners (RACGP) — Clinical guidelines on respiratory infections and preventive health. racgp.org.au
National Immunisation Program (NIP) — Eligibility for funded influenza vaccines in Australia. health.gov.au
Australian Government — Medicare Benefits Schedule: Telehealth Services (mbsonline.gov.au)
Therapeutic Goods Administration — Medicines for cold and flu symptoms (tga.gov.au)
Healthdirect Australia — Flu (influenza) prevention and treatment. healthdirect.gov.au