提高自身免疫力的4個關(guān)鍵點

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，補充劑無助于預(yù)防疾病，但有一個例外，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來抗擊病毒——不過如果你接觸了病毒，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.

你可以通過曬太陽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、金槍魚、馬鮫魚等脂肪含量高的魚類，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.

有一個經(jīng)過多次證實的保持健康的免費方法，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，對于多數(shù)人這意味著每晚7到9個小時的睡眠時間。

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

在睡覺的時候，你的身體會利用這段時間進行關(guān)鍵的復(fù)原和重要功能的修復(fù)，包括對免疫系統(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，一晚睡不好覺就能減少多達70%的免疫細胞。

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作，有研究表明鍛煉可以減輕炎癥，支持抗擊感染的細胞。

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、俯臥撐等身體運動都能讓你在沒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.

鍛煉還有一個額外的好處——鍛煉時分泌的內(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)生了令人擔憂或不確定的事件時。

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不看社交媒體、只從可靠的媒體來源獲得信息，這兩者都能幫助你避免恐慌和不實信息。

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，蜷起來讀你最愛的書，也可以每天花時間冥想、練瑜伽，或者是其他讓你感到舒緩的習慣。