Written and reviewed by the pharmacist team at Stanmore Pharmacy. Last updated June 2026.
The simplest way to stay well through an Australian winter is to do a few basic things, and do them consistently. Keep up to date with your flu vaccination, wash your hands often, stay warm, sleep enough, eat a varied diet, keep moving, and check your vitamin D if you get little sun. Below we explain why each one matters this winter, using the latest 2026 figures, and when it is worth seeing your pharmacist.
Here in Stanmore, winter runs from June to August, and it usually brings a jump in coughs, colds and flu across the Inner West. A bit of planning makes a real difference.
Why is winter the worst season for getting sick?
Two reasons. We spend more time indoors and closer together, which helps viruses spread, and several respiratory viruses peak at the same time. The Australian Centre for Disease Control notes that flu, COVID-19 and RSV all circulate through the colder months. Flu activity has been lower than last year so far in 2026, but national surveillance data showed more than 35,000 laboratory confirmed flu cases by mid June, and cases usually climb as winter sets in.
Is the flu shot worth it in 2026?
For most people, yes. The National Centre for Immunisation Research and Surveillance estimates the flu vaccine is around 50 percent effective at reducing hospitalisation, which experts describe as roughly halving your chance of ending up in hospital with the flu. Last year shows why that matters. More than 1,700 people in Australia died from influenza in 2025, and for the first time since 2020, flu deaths outnumbered COVID-19 deaths.
Despite this, vaccination rates are low. Only about 6 in 10 Australians aged over 65, and around 1 in 4 young children who are eligible for a free shot, were vaccinated last year. A common myth is that the flu shot can give you the flu. It cannot. The vaccine does not contain any live virus. It does take about two weeks to build full protection, and protection fades over the year, which is why a fresh shot each year before the winter peak is recommended.
Our pharmacists offer flu vaccination at Stanmore Pharmacy. You can book online in a couple of minutes, and our full flu vaccination guide covers eligibility, the free National Immunisation Program groups and timing in more detail.
How do I actually avoid catching something?
The basics are boring, but they work. Wash your hands with soap and warm water for at least 20 seconds, especially before meals and after you have been out. Try not to touch your eyes, nose and mouth, since that is how most germs get in. Wipe down shared surfaces like door handles and phones. Let fresh air through the house when the weather allows. And if you are unwell, stay home and rest so you recover faster and do not pass it on.
Why am I always tired and run down in winter?
Shorter days and less sunlight play a part, and so does sleep. Most adults need seven to eight hours a night, and your immune system relies on it. Low vitamin D is also very common in the cooler months, because your body makes most of its vitamin D from sunlight and there is simply less of it in winter.
This catches a lot of Australians by surprise, given how sunny the country is. Cancer Council figures, based on Australian Bureau of Statistics data, show about 1 in 4 Australian adults are vitamin D deficient, rising from around 14 percent in summer to 36 percent in winter. If you spend most daylight hours indoors, cover up, or have darker skin, your risk is higher. It is worth asking your pharmacist or doctor whether a test or a supplement makes sense for you, rather than guessing.
What should I eat and how should I stay active?
Winter is a good time for meals built around vegetables, fruit and warming soups. Aim for a range of colours across the week so you get a good mix of nutrients. People often drink less water in the cold because they do not feel thirsty, so keep a glass or bottle nearby, and remember warm drinks count too. Keep moving as well. A brisk walk around Stanmore, some stretching or an indoor workout all help you feel better and sleep well. Aim for something most days.
How do I keep my home and family warm and safe?
Layers work better than one thick jumper, since you can adjust through the day. Keep your home at a comfortable temperature and cover your head, hands and feet on cold mornings. Cold weather is harder on older people and can raise blood pressure and the risk of heart and chest problems, so check in on older neighbours and relatives to make sure they are warm and well.
Be prepared before you get sick
A little planning saves a lot of stress on a cold weekend. Order your prescription repeats early so nothing runs out at the wrong time. Keep a thermometer at home. If you manage a long term condition like asthma, which can flare in cold air, have a plan with your doctor for the colder months. If you or someone you care for takes several medicines, our Webster packing service sorts them into clearly labelled packs by day and time. You can see this and our other services on our services page.
When should I see a pharmacist or doctor?
Your local pharmacist is the easiest health professional to reach, with no appointment needed for a quick question about a winter cough, a new symptom or how to manage a condition through the cold. See your doctor if symptoms are severe, last longer than you would expect, or you feel very unwell, and sooner if you are in a higher risk group. You will find us at Shop 12, 140 Percival Road, Stanmore, directly opposite Stanmore Station.
Frequently asked questions
Can the flu shot give me the flu?
No. The flu vaccine does not contain any live virus, so it cannot give you the flu. Some people feel a little off or have a sore arm for a day or two, which is the immune system responding, not an infection.
How long does the flu shot take to work?
About two weeks. That is why it helps to get vaccinated before flu activity peaks, rather than waiting until everyone around you is already sick.
Do I need a flu shot every year?
Yes. Protection fades over the year, and the vaccine is updated each year to match the strains expected to circulate, so last year's shot will not give you the best protection this winter.
What is the difference between a cold and the flu?
A cold usually comes on slowly and is milder, mostly a runny or blocked nose, sneezing and a sore throat. The flu tends to hit suddenly with fever, chills, body aches and strong fatigue. If you are unsure, or you are in a higher risk group, ask your pharmacist.
Should I take vitamin D in winter?
Maybe. Low vitamin D is common in winter, but the right answer depends on your levels and your situation. Speak with your pharmacist or doctor about whether a test or a supplement is appropriate for you.
Can I get my flu shot and COVID booster at the same time?
In most cases yes, the flu vaccine and a COVID-19 vaccine can be given on the same visit. Ask our pharmacist about your eligibility and timing.
Why do I get sick more often in winter?
Mostly because people spend more time indoors and closer together, and several viruses circulate at once. Good hand washing, staying home when unwell and keeping up with vaccination all help reduce your chances.
This article is general information only and is not a substitute for personalised medical advice. Please speak with your pharmacist or doctor about your own situation. The team at Stanmore Pharmacy, opposite Stanmore Station, is happy to help.