How to prevent colds and flu this winter

As temperatures drop, cases of cold and flu tend to rise. While both can cause serious illness in some people, it’s possible to reduce your chances of catching them in a few easy steps.

Here’s how to help prevent winter bugs this season:

Colds and the flu (influenza) are both viral respiratory conditions.

“Colds can be caused by many different viruses, such as rhinovirus,” explains Dr Jason Girkin from the School of Biomedical Sciences and Pharmacy at the University of Newcastle. “Colds are upper respiratory infections. Generally, they cause symptoms such as a runny nose, a sore throat and a pesky cough.”

“Flu can only be caused by the influenza virus. It causes more systemic symptoms, such as headaches, fevers and body aches.” Flu symptoms are usually more severe than those of a common cold.

You can’t fully prevent colds or flu, but there are ways to reduce your risk and protect yourself from more serious illness.

There's no vaccine for the common cold. The flu vaccine lowers the risk of catching the flu², and also reduces the chances of experiencing severe symptoms or complications.

“The seasonal flu vaccine can reduce the likelihood of severe symptoms or hospitalisation,” confirms Jason. “While current vaccines can prevent illness resulting from infection, it doesn't completely prevent infection, which means they may not prevent you spreading the virus." It’s important to have a yearly flu vaccine. “The strain of influenza that circulates every year is different.

It’s important to have a seasonal vaccine so you are protected against the most recent mutation of the virus,” says Jason. “It’s important to note the vaccine doesn’t cause influenza infection either.”

It’s recommended that everyone over the age of 6 months has an influenza vaccine.³ It's safe at all stages of pregnancy and is free for people at high risk.

This year, a new needle-free vaccine is available for children aged 2 to 17, in order to help reduce stress or fear around needles.

There are ways to reduce your risk of catching viruses such as colds and influenza. You can:

• Cough or sneeze into a tissue or your elbow to prevent the spread of germs. “Sneeze somewhere you can capture droplets without transferring them onto surfaces with your hand,” says Jason. Throw away tissues away straight after using them.
• Mask up. Wearing a well-fitting mask can reduce the chance of catching viral germs, such as colds and flu. “Make sure it fits well, completely covering the nose and mouth,” says Jason. “Not only can this reduce your risk of catching a respiratory virus, but it also helps reduce the risk of spreading it too; it’s really important for public health.”
• Wash your hands regularly with soap and water. Good handwashing can reduce the chance of getting a respiratory infection by around 20%iv. “Hand washing is important, but colds and flu are respiratory illnesses; they spread because we’re breathing them in through the air,” points out Jason. “Masks are the best way to prevent the spread.”
• Keep your immune system healthy. “A body in good balance, with an immune system functioning at the peak of its game can help the severity of colds and flus,” says Jason. “Your immune system is a whole-body system, so look after it with plenty of rest, not too much stress, exercising and eating a healthy, balanced diet.”
• Stay at home as soon as you have flu symptoms. “Respiratory illnesses are passed through the air, so are easy to spread. If you have a cold or flu, ideally you should avoid close contact or shared spaces with others, and practice social distancing,” says Jason.

“By the time symptoms appear, the virus is already inside the cells lining your respiratory tract,” says Jason. “It's very difficult to 'stop' it by this stage.”

“Prevention is always best, by avoiding or reducing exposure and through hand hygiene. Lessening the severity of the flu can be done through vaccination.”

Reducing the severity of a cold or flu can be helped by:

• Nasal spray. “A simple saline nasal spray can shorten the duration of cold symptoms⁵,” says Jason.
• Over-the-counter medications. “Over-the-counter decongestants and pain relievers, such as ibuprofen or paracetamol, can reduce some cold symptoms.”
• Staying hydrated. “Being dehydrated can compromise your immune system,” says Jason. “This makes it harder to function, making it harder to repair your body.”
• Resting. Getting enough rest helps your immune system to function at its best.
• Steam. Inhaling steam won’t reduce the duration of a cold, but it can temporarily relieve symptoms by loosening mucus and decreasing irritation in your sinuses. “Steam inhalation can result in burns if not practiced safely – particularly in children,” says Jason. “Breathing in the steam from a warm shower is safer than leaning over a bowl of hot water with a towel over your head.”

Healthdirect provides free health advice and information, including a cold or flu symptom checker. Visit their website or call them on 1800 022 222

The Australian Government Department of Health and Aged Care gives advice about the influenza vaccination, and who is eligible for free vaccines.