提高自身免疫力的4個(gè)關(guān)鍵點(diǎn)

There is an exception to the general rule that supplements won't really help prevent illness,and that's vitamin D(in moderate doses).Research has shown that the immune system needs vitamin D to fight off viruses—while it won't protect you from getting the virus if you're exposed,it could reduce the severity of the illness and help make recovery easier.

一般而言，補(bǔ)充劑無(wú)助于預(yù)防疾病，但有一個(gè)例外，那就是維生素D(但也需要適量服用)。研究顯示，免疫系統(tǒng)需要維生素D來(lái)抗擊病毒——不過(guò)如果你接觸了病毒，維生素D也不能讓你免于被感染，但是它可以減輕病情，助你更快康復(fù)。

You can get vitamin D naturally through sunlight.It's also found in some foods,including fatty fish like salmon,tuna and mackerel,and in small amounts in beef liver,eggs,cheese,and mushrooms.

你可以通過(guò)曬太陽(yáng)的天然方法獲取維生素D，也可以從一些食物中獲取，包括鮭魚(yú)、金槍魚(yú)、馬鮫魚(yú)等脂肪含量高的魚(yú)類(lèi)，另外牛肝、雞蛋、奶酪和蘑菇中也含有少量維生素D。

One of the most evidence-supported ways to stay healthy also happens to be free—getting enough sleep.

有一個(gè)經(jīng)過(guò)多次證實(shí)的保持健康的免費(fèi)方法，那就是充足的睡眠。

That means 7-9 hours each night for most people,according to Harvard Health.

《哈佛健康》稱(chēng)，對(duì)于多數(shù)人這意味著每晚7到9個(gè)小時(shí)的睡眠時(shí)間。

While you're asleep,your body uses that time to do critical recovery and repair of essential functions,including your immune system.

在睡覺(jué)的時(shí)候，你的身體會(huì)利用這段時(shí)間進(jìn)行關(guān)鍵的復(fù)原和重要功能的修復(fù)，包括對(duì)免疫系統(tǒng)的修復(fù)。

Just one night of poor sleep can reduce your immune cells by as much as 70%,research shows.

研究顯示，一晚睡不好覺(jué)就能減少多達(dá)70%的免疫細(xì)胞。

Exercise can keep your body functioning well,since research shows that it reduces inflammation and supports infection-fighting cells.

鍛煉可以讓身體正常運(yùn)作，有研究表明鍛煉可以減輕炎癥，支持抗擊感染的細(xì)胞。

If you're working from home or staying out of the gym,there are plenty of ways to still get your sweat on—body movements like burpees,lunges,push-ups and more can give you a quick full-body workout with no equipment.

如果你在家工作或者無(wú)法去健身館，你也有很多方法可以揮汗如雨——波比跳、箭步蹲、俯臥撐等身體運(yùn)動(dòng)都能讓你在沒(méi)有器械的情況下讓全身迅速得到鍛煉。

As an added bonus,endorphins from exercise also reduce stress.

鍛煉還有一個(gè)額外的好處——鍛煉時(shí)分泌的內(nèi)啡肽可以減輕壓力。

Stress can also make a big difference for your immune system,particularly when there are alarming or uncertain events happening in the world around you.

壓力對(duì)于你的免疫系統(tǒng)影響也很大，尤其是在身邊發(fā)生了令人擔(dān)憂(yōu)或不確定的事件時(shí)。

Yes,this means managing fears—good strategies include taking breaks from social media and relying on trustworthy media sources for information,both of which can help you avoid panic and misinformation.

這意味著你要控制自己的恐懼情緒——比較好的策略包括暫時(shí)不看社交媒體、只從可靠的媒體來(lái)源獲得信息，這兩者都能幫助你避免恐慌和不實(shí)信息。

How you choose to relax will vary from person to person,whether that's taking a walk outside,curling up with a favorite book,or taking time to meditate or practice yoga or another soothing habit each day.

至于放松的方式就因人而異了，你可以選擇去外面散步，蜷起來(lái)讀你最?lèi)?ài)的書(shū)，也可以每天花時(shí)間冥想、練瑜伽，或者是其他讓你感到舒緩的習(xí)慣。