How to increase immunity and avoid the flu this year
As the weather cools down, it’s not unusual to notice more coughs, colds and viruses doing the rounds. A sniffle here and there can feel like part of the season, but illnesses like the flu, COVID‑19 and common cold can hit harder and be harder to shake, especially if you’re already run down.
The good news is there are a few simple things you can do to reduce your risk, recover properly and help protect the people around you.
What’s going around this winter?
During winter, respiratory viruses tend to spread more easily, especially when we’re spending more time indoors. You’ll likely hear about the common cold, influenza, COVID‑19 and RSV. While they can feel similar at first, they can vary quite a bit in how they affect you, from mild symptoms to something that takes longer to recover from.
The common cold: usually mild, with symptoms like a runny nose and sore throat.
Influenza (flu): more severe than a common cold, often causing fever, fatigue and body aches.
COVID‑19: symptoms vary but can include respiratory and flu-like symptoms. Some people lose their sense of smell and taste.
Respiratory Syncytial Virus (RSV): a virus that affects your airways and lungs. For most people, it feels like a bad cold, with symptoms like a runny nose, cough, fever or wheezing and can be serious for babies, younger children and older adults.
We put together a guide with Dr Hamish Black to help you understand the difference between these illnesses.
How can I avoid getting sick with a cold or the flu?
There’s no single way to avoid getting sick altogether, but small habits can make a big difference over time. Staying up to date with your vaccinations where recommended is a good place to start, particularly for flu and COVID‑19. RSV vaccines are now available for certain higher‑risk groups, including older adults and pregnant women. Speak with your GP if you're unsure about eligibility or if your vaccinations are up to date.
Beyond vaccines, it’s the everyday things that help. A few simple habits can go a long way in helping you dodge the dreaded winter lurgies:
Wash your hands after potential exposures
Cover your mouth and nose while sneezing and coughing
Disinfect shared workstations
Stay hydrated
Avoid sharing personal items like drink bottles
Avoid people who are unwell
Keep healthy – eating a balanced diet, getting enough exercise and sleep
What is the flu vaccine and how do I get it?
Each year, the Australian Influenza Vaccine Committee reviews data on how the flu is spreading and changing across Australia and the southern hemisphere, including how well previous vaccines have worked. Based on this review, along with guidance from the World Health Organization, the Committee recommends the strains to include in the flu vaccine for the upcoming season.
The flu vaccine, provided free under the National Immunisation Program (NIP) for those at higher risk, offers protection against influenza's potentially serious effects. Eligible people include children aged six months to five years, pregnant women, people aged 65 and over, Aboriginal and Torres Strait Islander peoples and those with serious medical conditions. For others, the vaccine costs between $15 and $30.
Getting the flu vaccine can help lower your chances of getting sick, but it is not foolproof. Practising good hygiene, eating a healthy, balanced diet and getting a good night’s sleep can help support your immune system.
Read more: Everything you need to know about this year's flu vaccine
Will supplements boost my immunity?
You might hear a lot about natural ingredients from plants, fungi and other sources that can help boost immunity. While there is some evidence supporting the immune-boosting effects of these natural ingredients, more research is needed to fully understand their effectiveness and how they work. Getting your vitamins, minerals and antioxidants from fresh food is usually more beneficial than relying on supplements, as whole foods contain a wide range of nutrients that work together to support your overall health.
While it’s not a silver bullet, one of the best places to start when it comes to supporting your immune system is with a nutritionally dense diet. Think plenty of fruits and vegetables like leafy greens, berries, citrus fruits, broccoli and carrots, along with whole grains, nuts and seeds.
On top of this, everyday lifestyle habits can make a real difference. Getting enough sleep, staying active and keeping well hydrated all support your immune system. Reducing smoking, limiting alcohol and managing stress where you can also play an important role in helping your body stay well.
Can I take antibiotics for the cold, flu, RSV or COVID-19?
No, antibiotics won’t help with these kinds of illnesses. That’s because they’re caused by viruses, not bacteria, so antibiotics don’t speed up recovery or stop you passing it on. Only use medically advised, over-the-counter or prescribed medications to treat your symptoms and get plenty of fluids and rest to help your recovery.
When should I see a doctor?
Most people who are generally healthy won’t need to see their doctor if they catch a cold or flu. If something doesn’t feel right or you’re in a higher‑risk group, it’s always worth getting medical advice. You should seek urgent care if you notice symptoms like trouble breathing, chest pain, sudden dizziness, confusion, severe vomiting or a fever with a rash.
When you’re feeling unwell, the last thing you want to do is get up, get dressed and sit in a waiting room. Sometimes all you really need is to stay on the couch, rest up and get the support you need without leaving home.
That’s why we’ve partnered with hub.health to give eligible nib members access to telehealth consultations from wherever they’re most comfortable. You can connect with a medical doctor or nurse practitioner to access medical certificates1, receive treatments recommended by a medical doctor or nurse practitioner2, get help with common illnesses like colds and flu, or simply talk through what you’re experiencing and get general advice. Find out more about hub.health telehealth.
Please note: The information throughout this article serves as broad information and should not replace any advice you have been given by your medical practitioner.
1The provision of a medical certificate is not guaranteed and will depend on the information provided during your consultation and whether the medical doctor or nurse practitioner deems it to be appropriate.
2The provision of treatments is not guaranteed. It will be based on the information you provide during your consultation and whether the medical doctor or nurse practitioner deems it to be appropriate for the care of your individual health needs. Please note that treatments which have high potential for misuse, abuse or addiction cannot be recommended via telehealth.