每天應(yīng)該保持什么習(xí)慣來(lái)增強(qiáng)免疫系統(tǒng)?

每天應(yīng)該保持什么習(xí)慣來(lái)增強(qiáng)免疫系統(tǒng)?

The primary task of the immune system is to fight off pathogenic bacteria. However, they are not always effective and prevent pathogens from entering the body as much as possible. Lifestyle, diet, exercise, age and psychology indirectly affect the body's resistance.

免疫系統(tǒng)的主要任務(wù)是抗擊致病菌。然而，它們并不總是有效的，并盡可能地阻止病原體進(jìn)入人體。生活方式、飲食、運(yùn)動(dòng)、年齡、心理等因素都間接影響身體的抵抗力。

Good habits help boost the immune system

好習(xí)慣有助于增強(qiáng)免疫系統(tǒng)

If you want to prevent disease from attacking and boosting immune function, immediately follow these healthy habits:

如果你想防止疾病侵襲，增強(qiáng)免疫功能，請(qǐng)立即遵循以下健康習(xí)慣:

Choose a healthy diet

選擇健康的飲食

Whether or not the immune system works depends on the nutrients in the food we consume every day. In fact, deaths from infections are often caused by the body not having enough resistance to a deficiency of nutrients.

免疫系統(tǒng)是否起作用取決于我們每天攝入的食物中的營(yíng)養(yǎng)成分。事實(shí)上，感染導(dǎo)致的死亡往往是由于身體營(yíng)養(yǎng)缺乏，沒(méi)有足夠的抵抗力。

According to the Mayo Clinic Institute, more than 90% of Americans lack one or more nutrients to prevent health problems such as scurvy and rickets. Therefore, to prevent attack disease, people need to focus on improving the diet.

根據(jù)梅奧診所研究所的數(shù)據(jù)，超過(guò)90%的美國(guó)人缺乏一種或多種營(yíng)養(yǎng)物質(zhì)來(lái)預(yù)防壞血病和佝僂病等健康問(wèn)題。因此，為了預(yù)防疾病的發(fā)作，人們需要注重改善飲食。

Drink water often

經(jīng)常喝水

Water plays an important role in all functions of the body, including the immune system. If you cannot afford to drink plain water, you should supplement this liquid through soups, soups and broths. This is also a great way to get the most nutrients out of food.

水在身體的所有功能中都扮演著重要的角色，包括免疫系統(tǒng)。如果你不能喝白開(kāi)水，你應(yīng)該通過(guò)湯，湯和肉湯來(lái)補(bǔ)充。這也是從食物中獲得最大營(yíng)養(yǎng)的好方法。

People can opt for herbal teas like ginger and turmeric. Also, avoid consuming concentrated juices and soft drinks because the sugars in these drinks are harmful to the immune system.

人們可以選擇草藥茶，如生姜和姜黃。另外，不要喝濃縮果汁和軟飲料，因?yàn)檫@些飲料中的糖分會(huì)對(duì)免疫系統(tǒng)造成傷害。

Reduce sugar and starch

減少糖和淀粉的食用

Limiting the consumption of junk food and foods high in sugar is always a healthy habit.

限制食用垃圾食品和高糖食品始終是一種健康的習(xí)慣。

Studies at the CareMount Health Institute in New York have shown that refined sugar has the ability to suppress the immune system many hours after eating. In other words, reducing the consumption of starches and sugars both helps the body work better and improve the overall health. Moreover, you also need to limit the use of caffeine and alcohol right now to protect the maximum immune system.

紐約CareMount健康研究所的研究表明，精制糖能夠在進(jìn)食后數(shù)小時(shí)內(nèi)抑制免疫系統(tǒng)。換句話說(shuō)，減少淀粉和糖的攝入既能幫助身體更好地工作，也能改善整體健康。此外，你還需要限制咖啡因和酒精的使用，以最大限度地保護(hù)免疫系統(tǒng)。

Enhance garlic, onions, ginger and spices

增加大蒜，洋蔥，姜和香料的攝入

Garlic, onions and spices like turmeric can add a lot of food to your daily diet. If possible, people should add a few slices of fresh ginger to a smoothie or tea. These spices both possess powerful antioxidants and provide antibacterial effects in the long run.

大蒜、洋蔥和姜黃等香料可以為你的日常飲食添加很多食物。如果可能的話，人們應(yīng)該在奶昔或茶中加入幾片新鮮的生姜。這些香料都具有強(qiáng)大的抗氧化劑和提供長(zhǎng)期的抗菌作用。

Garlic, onions and spices like turmeric can add a lot of food to your daily diet.

大蒜、洋蔥和姜黃等香料可以為你的日常飲食添加很多食物。

Get enough protein

得到足夠的蛋白質(zhì)

Some people, especially the elderly and vegans or vegans, often don't get enough of this through their diet. According to Mark Hyman, doctor, founder and CEO of Ultra Wellness Medical Center, protein is important for immune function and deficiency is the main cause of death due to infection.

有些人，特別是老年人和純素食者，經(jīng)常不能從他們的飲食中得到足夠的維生素d。超級(jí)健康醫(yī)療中心創(chuàng)始人兼首席執(zhí)行官馬克·海曼醫(yī)生表示，蛋白質(zhì)對(duì)免疫功能很重要，而缺乏是感染導(dǎo)致死亡的主要原因。

Get enough sleep

得到足夠的睡眠

Sleep restores and heals the body. Therefore, not getting enough sleep will directly affect the immune function and the body's ability to prevent disease. If you don't have an early night nap, make sure you get at least 7-8 hours of sleep every night.

睡眠可以恢復(fù)和治愈身體。因此，睡眠不足會(huì)直接影響免疫功能和身體預(yù)防疾病的能力。如果你沒(méi)有早睡，確保你每晚至少有7-8個(gè)小時(shí)的睡眠。

Practice meditation and yoga

練習(xí)冥想和瑜伽

The Sleep Foundation has shown that stress increases the risk of viral infections. Learning to meditate, doing yoga, taking a hot bath, practicing deep breathing, and performing home massage are both simple and effective methods to relax the mind.

睡眠基金會(huì)的研究表明，壓力會(huì)增加病毒感染的風(fēng)險(xiǎn)。學(xué)習(xí)冥想，做瑜伽，洗熱水澡，練習(xí)深呼吸，做家庭按摩都是簡(jiǎn)單有效的放松大腦的方法。

Food supplement

食物的補(bǔ)充

Taking supplements can optimize immune system health. However, there is now a lot of false information about the use of these products to cure or prevent viruses.

服用補(bǔ)充劑可以優(yōu)化免疫系統(tǒng)健康。然而，現(xiàn)在有很多關(guān)于使用這些產(chǎn)品來(lái)治療或預(yù)防病毒的錯(cuò)誤信息。

In fact, people should only take supplements when they are unable to absorb enough of the nutrients they need in their daily diet. Supplementing nutrients from food is still a great choice and is a top priority.

事實(shí)上，人們只有在無(wú)法從日常飲食中吸收足夠的營(yíng)養(yǎng)時(shí)才應(yīng)該服用補(bǔ)充劑。從食物中補(bǔ)充營(yíng)養(yǎng)仍然是一個(gè)很好的選擇，而且是首要任務(wù)。