Arm yourself for the ‘twindemic’ of Covid-19 and the flu this winter

Covid-19 isn’t the only threat to Australians’ health this winter - a horrible “double whammy” is on the horizon. But you can be prepared.

Giving new meaning to the term double-jabbed, Australians are being advised to get their flu jab alongside any pending Covid-19 vaccinations, as the upcoming flu season threatens to be a doozy.

Dubbed ‘flurona’ the twin threat of Covid and the flu has some experts particularly concerned this year, after two years when lockdowns and social distancing saw influenza cases hit an all-time low.

“Our community’s natural defences against the flu are going to be low this year, and we’re more likely to be susceptible,” says Brenton Hart, chief pharmacist for TerryWhite Chemmart.

The broader population seems less vexed, however, with a survey of more than 2000 Australians, commissioned by the pharmacy chain, showing that over a third of those who did not get the flu jab in 2021 are planning to do the same this year.

A quarter don’t believe they’re at risk of contracting the flu, while more than one in 10 aren’t worried since there wasn’t much flu around last year.

“There is a sense of vaccination fatigue out there, but now is not the time to be complacent,” Hart says.

Thierry Lalchere with son Teddy, 6 and her daughter, Aliyah Gannon 10 are preparing for the double threats of Covid and the flu - 'flurona' - this winter. Picture: Richard Dobson

Sydney mother of two, Thierry Lalchere, is not taking any chances, with her 10 year-old daughter, Aliyah, already booked in to receive her flu jab at the same time as her second Covid injection.

Already fully vaccinated and boosted, Ms Lalchere will get her flu jab on its own, while son Teddy, 6, allergic to the flu shot, is booked in for his second Covid jab.

“We get the flu shot every year - not only does it protect Teddy, but it means that if he does go down with the flu, I’m reasonably protected to care for him,” she says.

“Especially this year, with the kids back and school, and us socialising much more than we were a year ago, booking it in was at the top of our list.”

While flurona has garnered some doom-and-gloom headlines globally, there have been few cases reported globally of the two respiratory illnesses being contracted concurrently. According to Hart, the main message is to simply be aware of the possibility of contracting both at some point, and to protect yourself.

“We know the flu will be back, and based on what we’re seeing in the northern hemisphere, plus with restrictions easing and borders opening, it may be back with a vengeance,” he says.

A double-jab

Like many common vaccines, the flu and Covid jabs have been approved to be co-administered in the same appointment, in different arms.

“Having them together has been shown to produce a good immune response,” Hart says. “There is a potential for an increase in mild-to-moderate side-effects whenever you have more than one immunisation, with pain on the injection site, muscle aches, headache and fatigue the common ones.”

Book your spot early, Hart advises, as demand is likely to spike if surges in infection rates occur.

‘Vaccination fatigue’ is believed to be a factor in projected low rates of flu vaccine uptake this year. Picture: NCA NewsWire / Daniel Pockett

Stay hydrated

Beyond vaccines, there are several other practical steps we can take to protect ourselves from the flurona risk.

One is as simple as drinking more water, says Dr Vincent Candrawinata, clinical nutritionist and antioxidant researcher at Renovatio.

“Hydration is something we often forget in the cooler months as we may not feel as thirsty as we do when it’s hot,” he says.

Given that the majority of our body is made up of water, however, dehydration can have a significant impact on how it functions.

“Especially when we rely on heating in the cooler months, it makes the air dryer,” Dr Candrawinata says.

“When our airways - our nose and throat - are dry - the risk of infection is higher.”

Drink up: you may not feel as thirsty during the cooler months, but staying hydrated is a vital part of protecting ourselves against illness.

Eat the rainbow

Antioxidants have been proven to aid the body’s immune response. When the weather turns grey, Dr Candrawinata says it’s particularly important to ramp up the colour on our plates. “You want to see lots of colourful fruit and vegetables,” he says.

Natural sources are best, but good quality supplements can fill the gap when time and temptation limit the quality of our diet.

“Look for vitamin C and antioxidants that are naturally sourced, rather than synthetic,” he says.

Winter immunity: Stock up on colourful produce, and, if necessary, look for naturally derived supplements.

Prevention over cure

Once we feel the tickle of a sore throat, or telltale body aches, it can be tempting to overload ourselves with vitamins.

“How to boost immunity was one of the most Googled terms in 2020 and 2021,” Dr Candrawinata says, warning that supporting the immune system with ongoing good nutrition, rather than ‘boosting’ it, is a healthier strategy.

“You want to work with your body, rather than bombard it with a quick fix,” he says.

“Taking 5000mg of vitamin C when you’re sick puts your organs into overdrive to remove the excess, and the majority will just go through your urine.”

Sleep, sweat, repeat

Without sufficient rest, your body can be particularly vulnerable to infection.

Go to bed early enough to get a good night’s sleep, and, ideally, top it off with a vigorous morning workout.

“As long as it gets you sweaty, it’s helping to activate your immune system,” Dr Candrawinata says.

Aim for 10,000 steps a day, he adds, and avoid the temptation to hibernate during the cooler months.

“Starting the day with exercise will help you physically and mentally. When you wake up earlier to exercise, by the time you see the sun, your body is ready to perform.”

Originally published as Arm yourself for the ‘twindemic’ of Covid-19 and the flu this winter