The arrival of winter doesn't mean you're guaranteed to get sick, but it does seem that, during the colder months, you’re constantly barraged by coughing and sneezing from those around you. A nasty cold or the flu is a terrible way to spend the weekend, especially when there are so many fun winter activities to check off the list. Luckily, there are plenty of easy things you can do to ward off germs and viruses this season, and lots of them don’t involve doling out all of your hard-earned dollars at the drugstore. "The newest research reveals certain lifestyle tweaks can boost your body's natural defenses to help you fend off colds and the flu," says Dr. Jacob Teitelbaum, author of Real Cause, Real Cure. These smart strategies are easy to implement in your life, and they can help keep your immune system in fighting form. Here are some doctor-approved methods to stay healthy this season.

You might think it's cute to feed your loved one a bite of food from your fork, but you should think twice before sharing utensils. According to the Cleveland Clinic, cold and flu viruses can be transmitted via saliva, so keep those forks to yourself.

Dr. Tom Rifai, CEO of Reality Meets Science and clinical assistant professor of medicine at Wayne State University, tells Woman's Day that it's important to wash your hands regularly to avoid spreading germs. His fun tip to make sure you're being thorough: Go through the ABCs while you do it. He adds that you want to give extra wash time to your fingertips and the back of your knuckles, which are common parts of the hand people use to touch their faces.

Not only is fresh ginger delicious, but it can also keep you from getting sick. "It can help decrease inflammation in your nasal passages and sinuses," Dr. Tania Elliott, clinical instructor of medicine at NYU Langone Health, tells Woman's Day.

Vaccines aren't a "silver bullet," says Dr. Rifai, but "when you look at the data, they work pretty well." Your best effort to avoid getting the flu necessitates getting a flu shot. Dr. Rifai stresses that getting vaccinated is about more than just your personal health, it's about protecting others whose immune systems are at a greater risk for getting the flu and not being able to fight it off, such as young children and the elderly.

Dr. Elliott suggests keeping a basket by the front door where you can place your shoes when you get home. "It will help prevent tracking viruses and bacteria in the home," she says.

If public transportation is a part of your day-to-day, must, it can often feel like you're trapped in a germ-filled box. And, that's partially true. To combat this, Dr. Rifai suggests wearing mask can to protect you from others' germs. A 2008 study published in the International Journal of Infectious Diseases found that when people correctly used masks — meaning they had a nice tight fit and were sealed around nasal passages — they were 80 percent less likely to be diagnosed with the flu.

"If I had to be in that kind of situation, based on the data, I would be wearing a mask," Dr. Rifai says. "As a dad, and I'm running my own company now, I couldn't afford to put myself at risk, and it looks like we've got some pretty darn good evidence that they work."

If your feet are always cold, grab those slippers to avoid getting sick, Ron Eccles, Ph.D., director of the Common Cold Centre at Britain's Cardiff University, tells Woman's Day.

How? Chilly tootsies tell your brain to conserve body heat, in turn reducing blood flow to areas that lose heat quickly, he explains. Decreased blood flow means fewer infection-fighting white blood cells, leaving you more vulnerable to viruses.

You already know gargling salt water can help soothe a sore throat, but doing so beforehand may actually help prevent one in the first place. In a 2005 study published in the American Journal of Preventive Medicine, scientists found swishing a mixture of 8 oz warm water and ½ tsp salt for at least 10 seconds twice daily cut a person's risk of viral infections as much as 34%. "When we breathe in sickness-causing bacteria or viruses, they can get stuck in the mucus membrane in the back of the throat," Dr. Carrie Demers, medical director of the Total Health Center in Honesdale, PA, tells Woman's Day. Salt is a natural antiseptic, so it can flush out problematic phlegm and purge illness-producing invaders, she adds.

Aspirin, ibuprofen, and other nonsteroidal anti-inflammatories (NSAIDs) work by suppressing natural protective compounds, including white blood cells, Dr. Demers says. Those are the very agents responsible for attacking and destroying invading germs, she adds, so try to steer clear of those pills during cold season unless you truly need them.

Research shows that weaving a workout, like a brisk walk, into your daily routine could cut your risk of catching a cold by a whopping 50%."Regular exercise stimulates the brain to produce more serotonin, dopamine, and human growth hormone," Pamela Peeke, M.P.H., an assistant professor of medicine at the University of Maryland, tells Woman's Day. "These compounds help your body optimize production of germ-fighting antibodies, and make them more aggressive when they encounter invaders." More good news: "Even chunks of exercise — 15 minutes here or there — can be enough!"

Studies suggest that people produce three times more interferons, powerful proteins that destroy viral invaders on contact, if they sip 20 ounces of black tea daily. The credit likely goes to the beverage's naturally potent antioxidants, Dr. Peeke says. For a bigger health bang, let your tea steep for a few minutes before you sip: Research shows this helps release more of the drink's disease-fighting antioxidants.

Tuning in for 30 minutes today may protect you from colds and flu later. According to researchers at Pittsburgh's Carnegie Mellon University, taking a daily TV break can cut your risk of developing illness by up to 80%. "The stress hormones cortisol and adrenalin slow down white blood cells, making it harder for them to kill invading viruses," Dr. Demers says. "But a fun-filled break that leaves you feeling relaxed squashes adrenaline and cortisol output within minutes, allowing your immune system to aggressively attack invaders."

Sewing, scrapbooking, quilting — whatever crafty projects you prefer, spending just 20 minutes working on it can strengthen your immunity by 76%, according to experts at State University of New York at Stony Brook. "That's because your body's ability to produce virus-fighting white blood cells and protective antibodies rises as soon as stress hormone production drops," Dr. Demers says.

Another reason to work in enough winks: "Deep sleep is your body's prime time for building infection-fighting antibodies and interleukins, [which are] natural inflammation and illness fighters," Dr. Peeke says. Studies have also shown that being chronically tired can almost double your risk of catching nasty infections, not to mention you'll stay sick longer. Fortunately, snoozing for eight hours can reduce your risk, so power down and hit the hay.

Consider this a great excuse to hit the spa: Researchers found that the soothing strokes of massage can reduce the body's production of immunity-weakening stress hormones while increasing feel-good hormones like dopamine and serotonin by 30%, says Wendy Warner, M.D., author of Boosting Your Immunity for Dummies. No time for a professional treatment? Massage your scalp, face, and neck using slow, circular motions for 10 minutes daily, she recommends.

It really is the most important meal of the day, especially if you're surrounded by people coughing. According to researchers at the Netherlands' Maastricht University Medical Centre, breakfast eaters are half as likely to fall prey to viral infections, as regular morning meals triple your body's production of gamma interferon, a natural antiviral compound. And you don't have to whip up anything fancy to get this protection: experts say any A.M. meal works (even kid-friendly ones), as long as you leave the table feeling full.

Though colds and flu are largely airborne, you can still transfer germs from your fingers to your device and back again, according to a Stanford University study. (Not to mention about 30% of viruses on the surface end up on your eyes, nose, and mouth.) Clean the screen with a slightly damp microfiber cloth, which removes 100% of MRSA pathogens without damaging the phone. Be sure to swab your phone case with a disinfecting wipe, too.

"Warm, dry air disrupts the protective mucous layer in your nose that helps keep germs out," which makes it easier for viruses to invade, Martin Hopp, M.D., Ph.D., director of the Cedars-Sinai Sinus Center, tells Woman's Day. Outside cold air doesn't hold much moisture either, and frequently switching between two drastic temperatures is a recipe for disaster. To ward off the sniffles, try a twice-daily saline rinse with a Neti Pot to reestablish the moisturizing barrier and wash germs away. Sadly, Hopp says small humidifiers won't help all that much, unless you're able to position it within 18 inches of your face.

Once again, science proves that taking care of your mental health has positive returns on your physical well-being. A study published in the journal PLoS One found that people who participated in eight weeks of a mindfulness meditation program or a moderate-intensity sustained exercise regimen had lower rates of acute respiratory infections (ARI) — science-speak for colds, the flu, and flu-like illnesses — compared to a control group. High levels of cortisol suppress your immune system, and both activities help counter that, Amber Tully, M.D., a physician at Cleveland Clinic, tells Woman's Day. To slow digital drain (a common stressor), step away from technology every few hours, she suggests, as the constant pinging can heighten your body's fight-or-flight response.

Hand sanitizer may be convenient (and effective!), but research published in the American Journal of Infection Control says good old-fashioned soap and water is best when it comes to killing germs on your hands. Opt for soap and water as your first line of defense, making sure to get the backs of your hands and in between fingers. Then, when you can't get to a sink, reach for a 60% or higher alcohol hand sanitizer.

Catch yourself rubbing your eyes or scratching your nose? You're not the only one — on average, people touch their nose nearly four times every hour. But you'll want to quit the habit: A 2013 study published in the Journal of Occupational Health found that doing so makes you 41% more likely to develop frequent upper respiratory infections. When you feel the urge, take a sip of water, clasp your hands together, or do a few shoulder rolls instead. "The key to changing an undesirable behavior is to substitute it with something beneficial or neutral," Traci Stein, Ph.D., a health psychologist in New York City, tells Woman's Day. Not aware you're doing it? Ask a coworker or partner to call you out when they notice.