Disclaimer: This information is not a substitute for professional medical advice, diagnosis or treatment.
As winter approaches in Australia, colder weather and more time spent indoors can contribute to the spread of respiratory illnesses like colds and flu. At Doctors on Demand, we’re here to help you stay well with some practical tips that support your overall health during the colder months.
Why do we get sick more often in winter?
Cold weather itself doesn’t cause illness, but winter conditions can make it easier for viruses to spread. People are more likely to spend more time indoors in close contact, and some viruses can survive longer in cooler, drier air.
Common winter illnesses include:
- The common cold
- Influenza (flu)
- COVID-19
- Respiratory infections like bronchitis
10 practical tips to stay healthy this winter
1. Wash your hands regularly
Hand hygiene is one of the most effective ways to reduce the spread of germs.
- Wash hands with soap and water for at least 20 seconds
- Clean hands after coughing, sneezing or returning home
- Use hand sanitiser when washing isn’t possible
2. Avoid touching your face
Germs can enter the body through the eyes, nose and mouth.
- Be mindful of unconscious habits like rubbing your eyes or touching your mouth
- Wash hands before eating or applying skincare or makeup
3. Consider flu vaccinations
Vaccination may help reduce your risk of serious illness.
- Consider if an annual flu shot is right for you
4. Eat a balanced diet
A nutritious diet helps support your immune system.
- Include a variety of fruits and vegetables
- Incorporate lean proteins and whole grains
5. Stay hydrated
Fluid intake remains important, even during cooler weather.
- Aim for 6-8 glasses of water daily
- Herbal teas and soups can also help with hydration
6. Prioritise sleep
Getting enough sleep supports health and wellbeing
- Aim for 7-9 hours each night if possible
- Maintain a consistent sleep routine
7. Keep active
Regular physical activity can support your immune health.
- Try indoor workouts or outdoor walks
- Aim for consistent movement most days
8. Keep warm and ventilate spaces
- Dress appropriately for cooler temperatures
- Keep your home and workplace well-ventilated where possible
9. Practise respiratory hygiene
If you’re unwell, help reduce the spread to others:
- Cover coughs and sneezes with your elbow
- Dispose of tissues immediately
- Stay home if you’re sick
10. Know when to see a doctor
Don’t ignore symptoms that worsen or persist.
Seek medical advice if you experience:
- High fever
- Shortness of breath
- Persistent cough
- Severe fatigue
For urgent or emergency symptoms, seek immediate in-person medical care.
When should you book a telehealth appointment?
Telehealth is a fast, convenient option if you’re feeling unwell this winter. You can speak with an Australian-registered GP from home, reducing the risk of spreading or picking up infections.
Consider booking if you:
- Have cold or flu symptoms
- Need medical certificates or prescriptions
- Want advice without leaving home