Winter is here, and with it come higher rates of respiratory illnesses. If you’ve been struck down recently with a sore throat, runny nose and a cough, or perhaps even a fever, you’re not alone.

Last week, non-urgent surgeries were paused in several Queensland hospitals due to a surge of influenza and COVID cases filling up hospital beds.

Meanwhile, more than 200 aged care facilities around Australia are reportedly facing COVID outbreaks.

So, just how bad are respiratory infections this year, and which viruses are causing the biggest problems?

COVID

Until May, COVID case numbers were about half last year’s level, but June’s 32,348 notifications are closing the gap (compared with 45,634 in June 2024). That said, we know far fewer people test now than they did earlier in the pandemic, so these numbers are likely to be an underestimate.

According to the latest Australian Respiratory Surveillance Report, Australia now appears to be emerging from a winter wave of COVID cases driven largely by the NB.1.8.1 subvariant, known as “Nimbus”.

Besides classic cold-like symptoms, this Omicron offshoot can reportedly cause particularly painful sore throats as well as gastrointestinal symptoms such as nausea and diarrhoea.

While some people who catch COVID have no symptoms or just mild ones, for many people the virus can be serious. Older adults and those with chronic health issues remain at greatest risk of experiencing severe illness and dying from COVID.

Some 138 aged care residents have died from COVID since the beginning of June.

The COVID booster currently available is based on the JN.1 subvariant. Nimbus is a direct descendant of JN.1 – as is another subvariant in circulation, XFG or “Stratus” – which means the vaccine should remain effective against current variants.

Free boosters are available to most people annually, while those aged 75 and older are advised to get one every six months.

Vaccination, as well as early treatment with antivirals, lowers the risk of severe illness and long COVID. People aged 70 and older, as well as younger people with certain risk factors, are eligible for antivirals if they test positive.

Influenza

The 2025 flu season has been unusually severe. From January to May, total case numbers were 30% higher than last year, increasing pressure on health systems.

More recent case numbers seem to be trending lower than 2024, however we don’t appear to have reached the peak yet.

Flu symptoms are generally more severe than the common cold and may include high fever, chills, muscle aches, fatigue, sore throat and a runny or blocked nose.

Most people recover in under a week, but the flu can be more severe (and even fatal) in groups including older people, young children and pregnant women.

An annual vaccination is available for free to children aged 6 months to 4 years, pregnant women, those aged 65+, and other higher-risk groups.

Queensland and Western Australia provide a free flu vaccine for all people aged 6 months and older, but in other states and territories, people not eligible for a free vaccine can pay (usually A$30 or less) to receive one.

RSV

The third significant respiratory virus, respiratory syncytial virus (RSV), only became a notifiable disease in 2021 (before this doctors didn’t need to record infections, meaning data is sparse).

Last year saw Australia’s highest case numbers since RSV reporting began. By May, cases in 2025 were lower than 2024, but by June, they had caught up: 27,243 cases this June versus 26,596 in June 2024. However it looks as though we may have just passed the peak.

RSV’s symptoms are usually mild and cold-like, but it can cause serious illness such as bronchiolitis and pneumonia. Infants, older people, and people with chronic health conditions are among those at highest risk. In young children, RSV is a leading cause of hospitalisation.

A free vaccine is now available for pregnant women, protecting infants for up to six months. A monoclonal antibody (different to a vaccine but also given as an injection) is also available for at-risk children up to age two, especially if their mothers didn’t receive the RSV vaccine during pregnancy.

For older adults, two RSV vaccines (Arexvy and Abrysvo) are available, with a single dose recommended for everyone aged 75+, those over 60 at higher risk due to medical conditions, and all Aboriginal and Torres Strait Islander people aged 60+.

Unfortunately, these are not currently subsidised and cost about $300. Protection lasts at least three years.

The common cold

While viruses including COVID, RSV and influenza dominate headlines, we often overlook one of the most widespread – the common cold.

The common cold can be caused by more than 200 different viruses – mainly rhinoviruses but also some coronaviruses, adenoviruses and enteroviruses.

Typical symptoms include a runny or blocked nose, sore throat, coughing, sneezing, headache, tiredness and sometimes a mild fever.

Children get about 6–8 colds per year while adults average 2–4, and symptoms usually resolve in a week. Most recover with rest, fluids, and possibly over-the-counter medications.

Because so many different viruses cause the common cold, and because these constantly mutate, developing a vaccine has been extremely challenging. Researchers continue to explore solutions, but a universal cold vaccine remains elusive.

How do I protect myself and others?

The precautions we learned during the COVID pandemic remain valid. These are all airborne viruses which can be spread by coughing, sneezing and touching contaminated surfaces.

Practise good hygiene, teach children proper cough etiquette, wear a high-quality mask if you’re at high risk, and stay home to rest if unwell.

You can now buy rapid antigen tests (called panel tests) that test for influenza (A or B), COVID and RSV. So, if you’re unwell with a respiratory infection, consider testing yourself at home.

While many winter lurgies can be trivial, this is not always the case. We can all do our bit to reduce the impact.

Adrian Esterman, Professor of Biostatistics and Epidemiology, University of South Australia

This article is republished from The Conversation under a Creative Commons license. Read the original article.

Black sesame is the latest plant-based product to go viral, with its appealing colour and nutty taste.

Social media is full of claims these dark sesame seeds are better for you than the white ones. They’re said to be better at reducing your blood sugar levels, risk of heart disease, and even reversing grey hair.

But is black sesame really the new matcha? You might remember this green tea was another plant-based, viral sensation with potential health benefits.

What is black sesame? What’s in it?

Sesame seeds grow in white, yellow and black varieties. They’ve been used for centuries in traditional Asian cuisine.

Today, they’re used in both savoury and sweet dishes, and are a good source of protein. Due to sesame’s high fat content (about 50–64%, see table below) it is also valued for its oil.

But there are differences between black and white sesame in some key nutrients.

Black sesame has higher levels of fat, protein and carbohydrate, but is also higher in energy (kilojoules). Vitamin and mineral levels are also generally higher in black sesame.

Sesame seeds are clearly highly nutritious products, but the amounts of nutrients in the table are for 100 grams, which is about two-thirds of a metric cup. Most of us would find it hard to eat this every day.

Typically sesame seeds are eaten as a garnish for stir-frys, curries and bread. In some cultures they are used more widely as a major ingredient in discretionary foods that also contain sugar and fat – such as halva, biscuits, tahini paste and sesame seed bars.

Sesame seeds also contain anti-nutrients. These are natural compounds, such as oxalic acid and phytic acid. These bind to minerals (iron, calcium and zinc) and reduce how much the body can absorb and use.

For most of us, eating foods in normal quantities that contain oxalate and phytic acid is not a concern. But if you have a known deficiency, increasing your intake of sesame seeds is not a good idea. If this applies to you, it is worth discussing with an accredited practising dietitian.

What about antioxidants?

Free radicals are formed naturally as a byproduct of all our usual bodily processes such as breathing and moving, as well as from UV (ultraviolet) light exposure, smoking, air pollutants and industrial chemicals. These can damage our proteins, cell membranes and DNA.

Sesame seeds contain antioxidants, chemicals that “mop up” these free radicals so they cannot cause damage.

One study found higher levels of phenols (a type of antioxidant) in black sesame seeds compared to white ones.

Black sesame also contains higher levels of lignans, an important group of phenols, than white sesame.

Cell and animal studies have looked at sesamin, the main type of lignan. These demonstrate its antioxidant properties, as well as cholesterol-lowering, blood pressure-reducing and anti-tumour effects.

But higher antioxidant levels don’t always automatically translate into proven health benefits.

Is black sesame healthy?

BMI, blood pressure and cholesterol

A systematic review, which included the results of six studies with a total of 465 participants, looked into the health benefits of sesame. This included any type of sesame as either a seed, oil or capsule.

The authors reported a statistically significant decrease in BMI (body-mass index), blood pressure and cholesterol. Sesame doses were 0.06–35g/day over four to eight weeks. But not all these studies compared it to a placebo, were double-blinded (when neither participants nor researchers know who is receiving a particular treatment or placebo) and in some of the included studies medications were still being used.

Because of this the authors said the evidence was of low quality, and so could not make any health recommendations.

Only one study in the review looked at black sesame seed specifically. This looked at the effect of taking 2.52g a day as capsules compared with a placebo for four weeks. It showed a drop in systolic blood pressure (the top number in your blood pressure reading) from about 129 mmHg (a measure of blood pressure) to about 121 mmHg in people with prehypertension (blood pressure slightly higher than normal).

Grey hair

I could find no scientific studies that have looked at black sesame seeds and hair colour.

Similarly there is no current evidence any specific food or supplement can reverse grey hair.

Any risks?

Yes, about 0.1–0.9% of the population around the world have a sesame allergy, a rate that appears to be rising.

Like all food allergies, the symptoms can be mild to severe. An anaphylactic response requires emergency medical treatment.

So what should I do?

The rise of black sesame does present a new ingredient you can enjoy in your cooking. If it doesn’t appeal, regular sesame seeds are also an option.

Given the small amounts we typically eat, it won’t make an overall difference to your health if you prefer black or white sesame seeds.

And as for black sesame to reverse grey hair, don’t count on it.

Ensuring you have a wide and varied diet is the best way to ensure you get all the nutrients you need for optimal physical and mental health.

Evangeline Mantzioris, Program Director of Nutrition and Food Sciences, Accredited Practising Dietitian, Adelaide University

This article is republished from The Conversation under a Creative Commons license. Read the original article.