How to avoid the flu this winter

The chills, the aches, the sniffles that never end—yes, flu season is just around the corner. And while nobody likes getting sick, the flu isn’t just a winter nuisance. It can also lead to serious complications, especially for vulnerable groups.

The good news? A few simple habits—like vaccination and good hygiene—can go a long way towards protecting you and your loved ones.

In fact, Dr Chris Colquhoun, Chief Medical Officer at Australian Unity, says many of the lessons we learned during COVID-19 are directly applicable to flu prevention.

“Things like washing your hands, not touching your face, coughing into your elbow and staying home when you’re unwell—we’ve all had a crash course in these over the last few years,” he says. “They really are simple but effective ways to reduce transmission of the flu.”

But while these “standard precautions” remain essential, Chris says getting your flu shot is the most powerful thing you can do to protect your health and wellbeing.

Here’s how vaccination and other healthy habits can lower your chances of catching the flu this winter.

Why the flu shot is your best protection

The flu vaccine works by priming your immune system to recognise and fight off the virus, explains Chris. And because flu strains mutate each year, an annual shot is the best way to maximise your protection.

“In Australia, influenza is the most common vaccine-preventable illness,” he says. “For me, getting a flu shot is like putting on a seatbelt when I get in the car, or my helmet when I get on my bicycle—it’s just an obvious safety precaution, and part of my routine.”

Chris recommends getting vaccinated in autumn, ideally before Anzac Day (25 April), to ensure you’re covered when peak flu season hits.

“It’s recommended that everyone over six months old get the flu shot,” he says. “It’s especially important for older Australians, pregnant people and those with chronic conditions. But, really, we should all be doing it.”

Here’s a bonus tip: get your COVID booster and flu shot at the same time.

“Having both viruses at once could be devastating,” warns Chris. “So, if you’re eligible for both, consider doing them together.”

Smart habits to stay healthy

Beyond vaccination, a few simple precautions can go a long way to help you avoid the flu and protect those around you:

• Wash your hands frequently. Do this especially before eating or touching your face.
  
  
• Carry small bottles of hand sanitiser. Use sanitiser when soap and water aren’t available.
  
  
• Avoid touching your eyes, nose and mouth. Many viruses enter the body this way.
  
  
• Cover your coughs and sneezes. If you do need to sneeze, do it into your elbow.
  
  
• Stay home if you’re unwell. “The old days of soldiering on with cold and flu tablets are over,” says Chris. “Staying home when sick is one of the best ways to stop the spread.”
  
  
• Disinfect frequently touched surfaces. This includes things like doorknobs, phones and remotes.
  
  
• Avoid close contact with others who are sick. Normalise cancelling plans if someone’s sick—it’s a simple way to stop the spread and it shows you care about other people’s health and wellbeing.

Cold, flu or COVID? How to tell the difference

Sometimes, even with precautions, you can still get sick. And when the sniffles strike, it can be hard to tell whether you’ve caught a cold, the flu or COVID-19.

All three are respiratory illnesses and the symptoms often overlap, but the severity and duration can vary significantly. Paying attention to how your symptoms start can offer some clues.

Colds usually come on gradually. You might feel a bit congested, have a sore throat or a runny nose, but you’re typically still able to go about your day.

Flu symptoms, on the other hand, tend to hit fast and hard, and are much more intense than the common cold. If you suddenly feel wiped out, develop a fever, chills, body aches and a dry cough—all within the space of a few hours—that’s more likely to be the flu.

Then there’s COVID-19, which can be trickier to spot. While some people experience flu-like symptoms such as fever, fatigue and a cough, others may have a sore throat, loss of taste or smell, or gastrointestinal symptoms. Others again may remain entirely asymptomatic, which is why testing is still important if you’re feeling at all unwell, especially if you’re in close contact with people who might be vulnerable.

The bottom line? If you’re unsure, play it safe: stay home, monitor your symptoms and consider doing a rapid antigen test or checking in with your GP.

What to do if you do get the flu

If you do come down with the flu, Chris says the best course of action is simple: rest, hydrate, and let your body recover.

“Stay home, preferably in bed,” he says. “Watch a few of your favourite shows, drink plenty of fluids and consider over-the-counter medications like paracetamol for aches and fever.”

While it can be tempting to get back on your feet as soon as you feel a little better, Chris advises caution.

“Most people know when they’re starting to recover, but don’t rush it,” he says. “Don’t just think about yourself, but your friends, family and colleagues. You don’t want to pass the virus on.”

Flu myths—busted

Flu misinformation can spread almost as quickly as the virus itself. Here are three of the most common myths debunked.

“The flu is just a bad cold”

Not quite. While both are respiratory viruses, the flu tends to come on more suddenly and with more severe symptoms—think high fever, chills, body aches and extreme fatigue.

The flu can knock you off your feet for days, sometimes weeks and in vulnerable groups, it can lead to serious complications.

“The flu shot gives you the flu”

This is simply not true. The flu vaccine contains inactive virus components that can’t make you sick. You might feel a little tired or sore after your shot, which is just your immune system doing its job.

“Healthy people don’t need the flu shot”

Even if you’re fit and well, you’re still at risk—and you can still pass the virus on to others.

Vaccination helps protect not just you, but also the people around you who might be more vulnerable. That includes pregnant women and babies, older adults and those with chronic health conditions.

Keeping others safe, too

At Australian Unity, protecting the wellbeing of our customers and team members is a top priority.

“All our Home Health services staff receive training in infection prevention, including the proper use of personal protective equipment,” says Chris. “We also conduct pre-visit health screenings and have clear procedures in place for managing risk.”

These measures aren’t just about avoiding the flu—they’re part of a broader commitment to health and safety.

So, this winter, make sure you protect your health, and the health of our community, with a few small, but powerful actions.

As Chris says, “If we all do our bit, we can minimise the impact of flu season—for ourselves, and for those around us.”