How to Reduce Your Risk of Cold and Flu This Winter

As the weather cools, cases of respiratory illnesses such as the common cold, influenza (flu), and respiratory syncytial virus (RSV) tend to increase across Australia.

While it's not always possible to avoid becoming unwell, there are practical steps you can take to help reduce your risk of infection and support your overall health throughout the winter months.

Here are nine simple, doctor-recommended ways to stay well during cold and flu season.

Common Winter Viruses in Australia

Several respiratory viruses circulate more frequently during winter, including:

• The common cold, which usually causes symptoms such as a runny nose, sore throat, sneezing, and cough.
• Influenza (flu), which often causes fever, muscle aches, fatigue, cough, and headaches.
• Respiratory syncytial virus (RSV) and other respiratory viruses, which can cause cold-like symptoms but may lead to more serious illness in infants, older adults, and people with underlying medical conditions.

Although many people recover within a week or two, some infections can lead to complications, particularly in those at higher risk.

1. Stay Up to Date with Recommended Vaccinations

Vaccination remains one of the most effective ways to reduce the risk of serious illness from certain respiratory infections.

Depending on your age, medical history, and individual circumstances, your healthcare provider may recommend vaccinations such as:

• Annual influenza vaccination
• Pneumococcal vaccination for eligible individuals

Speak with your doctor or healthcare provider about which vaccinations are appropriate for you.

2. Prioritise Quality Sleep

Getting enough sleep supports your overall health and helps your body function at its best.

Most adults benefit from 7 to 9 hours of sleep each night.

To improve your sleep habits:

• Maintain a regular sleep schedule.
• Reduce screen time before bed.
• Keep your bedroom cool, dark, and quiet.
• Avoid caffeine late in the day.

3. Stay Physically Active

Regular physical activity provides many health benefits and supports overall wellbeing.

Australian adults are encouraged to aim for at least 150 minutes of moderate-intensity physical activity each week.

Even a daily walk can contribute to better physical and mental health during the winter months.

4. Eat a Balanced Diet

A nutritious, balanced diet provides your body with the vitamins, minerals, protein, and other nutrients it needs to support normal immune function.

Aim to include:

• Plenty of vegetables and fruit
• Wholegrain foods
• Lean proteins
• Healthy fats
• Adequate water throughout the day

Healthy eating is an important part of maintaining overall wellbeing all year round.

5. Manage Stress

Ongoing stress can affect both physical and mental wellbeing.

Healthy ways to manage stress include:

• Regular exercise
• Mindfulness or meditation
• Deep breathing exercises
• Spending time outdoors
• Connecting with family and friends
• Participating in hobbies you enjoy

Looking after your mental health is an important part of supporting your overall health.

6. Stay Home If You're Unwell

If you're experiencing symptoms of a cold, flu, COVID-19, or another respiratory illness, staying home where possible can help reduce the spread of infection to others.

Resting, staying hydrated, and allowing your body time to recover are also important parts of managing many mild viral illnesses.

Follow current public health advice regarding testing, isolation, and returning to work or school where applicable.

7. Practise Good Hand and Respiratory Hygiene

Simple hygiene measures remain one of the most effective ways to reduce the spread of respiratory viruses.

Remember to:

• Wash your hands regularly with soap and water.
• Use alcohol-based hand sanitiser when handwashing isn't available.
• Cover your mouth and nose with a tissue or your elbow when coughing or sneezing.
• Dispose of used tissues promptly.
• Avoid touching your face with unwashed hands.

8. Consider Wearing a Mask When Appropriate

Wearing a well-fitting mask in crowded indoor settings or when you have respiratory symptoms may help reduce the spread of respiratory viruses.

Masks may be particularly beneficial when visiting healthcare facilities or when spending time around people who are at higher risk of severe illness.

9. Know When to Seek Medical Advice

Many colds and viral infections improve with rest, fluids, and time.

However, you should seek medical assessment if you experience:

• Difficulty breathing or shortness of breath
• Chest pain
• Persistent high fever
• Severe dehydration or inability to keep fluids down
• Ongoing vomiting
• Confusion or excessive drowsiness
• A severe headache or stiff neck
• A rash accompanied by fever
• Symptoms that are worsening or not improving

If you experience severe symptoms or a medical emergency, call 000 immediately or attend your nearest emergency department.

How Telehealth Can Help

Telehealth can provide convenient access to an Australian-registered doctor for many non-emergency cold and flu symptoms.

Following an assessment, your doctor can provide medical advice, discuss symptom management, determine whether further investigations are needed, and, where clinically appropriate, arrange prescriptions, medical certificates, or referrals.

If your symptoms suggest a serious illness or require a physical examination, your doctor may recommend an in-person assessment.

Looking After Your Health This Winter

While it's impossible to prevent every cold or viral infection, healthy daily habits can help reduce your risk of illness and support your overall wellbeing.

Staying active, eating well, getting enough sleep, practising good hygiene, and seeking medical advice when needed can help you stay healthier throughout the winter season.

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