Flu season is here — but the good news? You can take action now to protect yourself and your loved ones. Prevention is your best defence, and it starts with good hygiene, getting vaccinated, supporting your immune system, and looking after your body and mind.

Good Hygiene: Your First Line of Defence This Flu Season

As flu season ramps up, one of the simplest and most effective ways to protect yourself and others is by practicing good hygiene. It might sound basic, but these small actions make a big difference in stopping the spread of viruses like influenza.  Wash your hands regularly with soap and water for at least 20 seconds — especially after coughing, sneezing, using the bathroom, or before eating.

Cover That Cough.  If you’re feeling unwell or just need to cough or sneeze, use a tissue or cough into your elbow — never your hands.

Why Vaccination Matters

Brandon Hall, Respiratory Nurse, reminds us that the flu virus changes every year, which is why the vaccine is updated annually to match the most common strains. Getting the flu shot doesn’t just protect you — it also helps prevent spreading illness to those more at risk, like babies, older adults, and people with chronic health conditions.

In Australia, flu season usually peaks between June and September, and the vaccine offers the strongest protection 3–4 months after your jab. That means now is the perfect time to book. Speak to your GP, pharmacist, or immunisation nurse today.

Eat for Immunity

A healthy lifestyle plays a big role in keeping your immune system strong.
Dietitian Kate Wood recommends making the most of seasonal produce like:

  • Citrus fruits (oranges, mandarins)
  • Potatoes
  • Alliums (onions, garlic, leeks)

These ingredients are full of vitamins, antioxidants, and immune-boosting compounds. Try warming soups and stews packed with veggies — and don’t forget to sprinkle in pantry spices like ginger, turmeric, and curry powder. Not only do they add flavour, but many spices have anti-inflammatory and antiviral properties that help your body recover faster from illness.

Sleep & Stress Matter Too

Your body does some of its best healing while you rest. Aim for 7–9 hours of quality sleep each night to give your immune system the support it needs.  High stress can weaken your defences. Both Brandon and Kate suggest taking time to recharge — whether it’s:

  • Going for a walk
  • Practising meditation or deep breathing
  • Spending time in nature
  • Reading or connecting with loved ones

The Bottom Line

Flu prevention isn’t just about the jab — it’s about building a strong, resilient body.  Eat well. Sleep well. De-stress. Get vaccinated.

Kate Wood is an Accredited Practising Dietitian and Brandon Hall is a Respiratory Registered Nurse from our NDIS & Chronic Disease team. If you’re living with a chronic respiratory condition, our Coordinated Respiratory Support team may be able to help. Contact us or click here to learn more.

May 2025