How can I avoid getting the flu this season?

Winter is approaching and that means that there is a whole new season ahead to enjoy.

It also means we need to protect ourselves against viruses like the flu, which can cause some unpleasant symptoms.

To find out how to avoid the flu virus, read our handy tips. They are all simple actions you can take to keep as healthy as possible during the winter months.

What is the flu and why do we need to avoid it?

Flu is short for influenza, an infection caused by a virus. You can get it at any time of the year, though it’s more common in winter.

People with flu may have one or more of the following symptoms:

• Cough
• Sore throat
• Runny nose
• Sneezing
• Fever
• Chills
• Fatigue
• Loss of appetite
• Headache
• Painful muscles or joints
• Upset stomach or diarrhoea

What is “flu-rona”?

As well as the flu, you may have heard about “flu-rona”. This refers to being affected by both COVID-19 and the flu at the same time.

This can be a debilitating combination and something that you definitely want to avoid.

To keep yourself safe from flu-rona, make sure that in addition to measures against flu, you:

• Get your COVID jab or booster if applicable
• Practise social distancing in crowded places
• Test with at-home rapid antigen tests to know whether you are COVID positive

How to avoid the flu virus

Flu is more than a cold. It’s very infectious, and its symptoms are more severe and tend to last longer. So it’s important to avoid getting the flu if you can. Take a look at our simple ways to dodge the flu virus this winter.

If someone at home is already unwell and you are not sure which bug it is, our guide to cold vs flu in children sets out the difference between a cold and the flu, the flu symptoms in kids worth watching for, and when to check for COVID instead.

Get your vaccine

Perhaps the most effective way of avoiding the flu is to get your vaccine. It’s available for anyone aged six months or over and is available free to these higher-risk groups:

• Children from age six months to under five years
• Anyone from Aboriginal and Torres Strait Islander communities, aged six months or over
• Anyone aged six months or over with health conditions that could increase their risk of getting severe flu or complications
• Pregnant women
• Anyone aged 65 years or over

Even if you don’t fall within one of these groups, getting a flu vaccine is highly recommended. Ask your GP for details or search for a healthcare provider using the National Health Services Directory.

Know that you can have a flu vaccination and a COVID-19 vaccination or booster at the same time. This will give you good protection against illness this winter.

Stay away from crowds

If you want to reduce the chances of getting the flu, avoid crowds.

Try going out for shopping or other chores when your local community is likely to be less busy, such as during working or school hours.

If you commute to work on public transport, see if you can negotiate working from home on some days. Or try an alternative way of getting to your workplace, like car sharing, walking or cycling.

Of course, it’s not always possible to avoid large numbers of people. So when you’re out in busy places, ensure that you and your family wear face masks to prevent the spread of infection.

Keep your hands clean

Keeping your hands clean is an essential step in avoiding infection. This is because washing your hands removes germs that could infect you when you touch your face or prepare or consume food or drink.

Make sure you wash your hands for at least 20 seconds with soap and water. Do this:

• After using the bathroom
• After being in a public place
• After changing your child’s nappy or helping them use the toilet
• After touching or caring for your pet
• After blowing your nose, sneezing or coughing
• After carrying out first aid
• After handling refuse
• Before preparing or consuming food or drink

You can use hand sanitiser in between handwashing or when you’re on the go to help keep your hands clean.

Follow a balanced diet

A varied, balanced diet supports your general health through winter, and plenty of these foods are easy to work into everyday meals.

The following foods are all worth including:

• Citrus fruits like oranges, grapefruits, tangerines and lemons, which are high in vitamin C
• Vegetables like red capsicums (peppers), broccoli and spinach, also high in vitamin C and other vitamins
• Garlic, which contains a compound called allicin
• Almonds and sunflower seeds, for their vitamin E content
• Green tea, for its antioxidants

If you are considering supplements, check with your GP or pharmacist about what suits your family.

Related reading

• Cold vs flu in children – how to tell the difference
• Croup in children – the barking cough, and when to act
• 5 common childhood illnesses and how to treat them
• When is a fever in a child dangerous?

Look forward to a healthy season

Follow our tips on how to avoid flu in winter and you can look forward to a healthy season.

This article is general information only and is not a substitute for medical advice. If you are worried about yourself or your child, speak to your GP, call healthdirect on 1800 022 222 (13 HEALTH, 13 43 25 84, in Queensland), or call 000 in an emergency.

You’ll find a whole collection of health and wellbeing products in our online shop. We’ve got items like hand sanitiser and face masks through to thermometers and cooling patches to keep your family comfortable if you do fall sick.

Stock up now to ensure that you’re ready for the season ahead.