7 Ways to Stay Healthy This Winter

You use hand sanitizers like crazy, yet you're still stuffed up, achy and coughing. Here's how to make this year different:

Routinely wipe down your phone
Though colds and flu are largely airborne, you can still transfer viruses from your fingers to your device and back again, according to a Stanford University study. About 30 percent of viruses on the surface end up on your eyes, nose and mouth. The fix. An American Journal of Infection Control study shows that when you clean the screen with a slightly water-dampened microfiber cloth, it removes 100 percent of MRSA pathogens without damaging the phone. Then, swab your phone case with a disinfecting wipe that contains alcohol.

Turn down the heat
"Dry air disrupts the protective mucous layer in your nose that helps keep germs out," says Martin Hopp, MD, PhD, director of the Cedars-Sinai Sinus Center. This makes it easier for viruses to invade your body. Outside cold air doesn't hold much moisture either. The fix. Try a twice-daily saline rinse to reestablish the moisturizing barrier and wash germs away. And Hopp notes that small humidifiers won't really help unless they're within 18 inches of your face.

Dust off your sneakers
Inactivity is great for sloths, but bad for your immune system. One study found that non-exercisers were three times more likely to catch a cold. "Working out primes your body to fight off a virus," says Amber Tully, MD, a physician at Cleveland Clinic. The fix. Break up your workouts into short bursts. Exercisers who sweated for 10 minutes two to three times a day got in better shape in just three weeks, according to Arizona State University research.

Crawl into bed earlier
Skimping on shut-eye makes your four times likelier to catch a cold, according to a study in the journal Sleep. "Not getting enough rest can make your infection-fighting T cells less effective," says Holly Phillips, MD, an internist and author of The Exhaustion Breakthrough. The fix. Schedule sleep as you would an important meeting. That means adjusting your schedule so slumber takes priority. Also, take your pre-bed prep seriously dim the lights and remove devices from your bedroom.

Relay on more than hand sanitizers.
The alcohol-based gel may be convenient, but good old-fashioned soap and water is best when it comes to killing germs on your hands, according to a review of research in the American Journal of Public Health. Opt for soap and water as your first line of defense; make sure to get easily forgotten areas, like the backs of your hands. Then, when you can't get to the sink, reach for a 60 percent alcohol hand sanitizer.

Resist the urge to touch your face.
Occasionally rubbing your eyes or scratching your nose makes you 41 percent more likely to develop frequent upper respiratory infections, says a Journal of Occupational Health study. On average, people touch their nose about four times and hour. The fix. Every time you feel the need to reach for your face, take a sip of water, clasp your hands together or do a few shoulder rolls. "The key to changing an undesirable behavior is to substitute it with something beneficial or neutral," says Traci Stein, PhD, a health psychologist in New York City. Not aware you're doing it? Ask a loved one to call you out when it happens.