The worst thing about winter for many of us isn’t the low temperatures or the ice on our cars, nor is it the dark mornings and early sunsets—it is getting ill. Getting ill is annoying, slows us down and has a knock on effect to colleagues and family members who have to pick up the slack, or just deal with us being miserable. Our work suffers, meetings are delayed, and everyone resents us when we show up with the hacking cough or runny nose. Plus who wants to feel terrible and miss weekend plans, or get our kids sick?

Here are 9 ways to help you stay healthy this winter.

1) Join a club

What kind of club you ask? Any kind of club or social association where you feel good will do. Friendships counteract the harmful effects of stress hormones, and new university research says the more friends you have, the healthier you’ll be. Carnegie Mellon doctors gave 83 college freshmen a flu vaccine and found that those with larger social networks produced more flu-fighting antibodies than those who hung out in smaller groups. So perhaps start a book club or try Meetup.com to meet new people.

2) Express yourself

Or at least don’t bottle things up. One study I read recently asked happy couples to discuss a problem, and express their opinion clearly without fighting, for 15 minutes. Surges in immune-related white blood cells (similar to the benefits seen with moderate exercise) were seen.

3) Set challenging goals

According to the expets, challenging situations can help to keep you healthy. “When we’re facing adversity, we become hyperalert, and our bodies guard themselves against enemies—whether that’s a predator or a virus,” says Monika Fleshner, PhD, an associate professor of neuroimmunophysiology.

So while unresolved stress can make you sick by suppressing immunity, the ups and downs of everyday life, such as working toward a deadline or a promotion, will actually provide a health boost. The best prescription is to set your sights on a reachable target, says Fleshner. At the beginning of each week, give yourself at least one challenge at your job that you’ll aim to accomplish by Friday. Perhaps challenge yourself to learn how to use one new feature on your business VoIP phone this week.

4) Sign up for a massage

Massage therapy has been shown to improve immune function and energy levels in cancer patients. In a 500-person review study, massage lowered cortisol levels by up to 53%. Experts believe this boost can extend even to those who are simply dealing with the daily pressures of life. A weekly kneading can also increase serotonin and dopamine, mood boosters that may help protect your immunity.

5) Take a multivitamin

Doctors say to look for one with 100% of the recommended daily values of vitamins A, B6, B12, C, and D, and the minerals chromium, copper, folic acid, selenium, calcium, and zinc. The good news is most decent multivitamins will have all of these things. Take your multi during a meal that contains a bit of fat so you can absorb the nutrients better.

6) Take astragalus

This Chinese root has a long track record as an immunity booster. Research suggests that it stimulates the bone marrow to produce more disease-fighting white blood cells, which in turn produce antibodies and interferon, an anti-viral protein. In a Chinese study, 3 to 4 months of astragalus injections raised lymphocyte (a type of white blood cell) activity by up to 45%. Other studies suggest astragalus’ immune-stimulating compounds are also active when taken orally. Astragalus can be bought at most health food / vitamin shops.

7) Move more

Staying inside your disinfected bungalow all day is NOT the way to stay healthy. Researchers at UCLA have found that tai chi, the Chinese art of slow movements, meditation, and breathing, decreases the release of catecholamine, a neurotransmitter that dampens the immune system; in one study, three sessions a week for 4 months enhanced immune cell function by 45% in adults with shingles. (New to tai chi? Here’s where to start if you live in London.)  Or just get out of the office (and use your business VoIP mobile application to get all your calls).

8) Wash your hands—a lot

Who cares if people think you are OCD. Washing hands (ideally your own) regularly can halve your chances of getting the common cold.

9) Take zinc

I swear by this. At the first sign of symptoms, take zinc. But don’t bother if you are already ill.  Zinc is known to help prevent or lessen the duration of a cold if taken at the onset.  It also helps when used shortly after possible exposure to the virus (a plane trip, or using the business VoIP phone of a sick friend). Taken as a lozenge, zinc releases ions that prevent the virus from maturing and attaching to airways.

Hopefully the winter is short, but if it isn’t – fingers crossed you can stay well through to the end.

* Note the advice here should not be taken without consulting your doctor.