你知道吗？做这4件事有助于提高自身免疫力

疫情防控期间，除了做好隔离防护措施，也要提高自身免疫力。春天来了，复工复学的脚步也近了，怎样做才能提高抵抗病毒的能力呢？

Salmon sliced and mushroom. Photo by Jonathan Borba on Unsplash

摄入充足的维生素D有助于提高免疫力

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，补充剂无助于预防疾病，但有一个例外，那就是维生素D 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.

你可以通过晒太阳的天然方法获取维生素D，你也可以从一些食物中获取，包括鲑鱼、金枪鱼、马鲛鱼等脂肪含量高的鱼类，另外牛肝、鸡蛋、奶酪和蘑菇中也含有少量维生素D。

睡眠对于身体的复原能力和抵抗力至关重要

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

有一个经过多次证实的保持健康的免费方法，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》称，对于多数人这意味着每晚7到9个小时的睡眠时间。

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

在你睡觉的时候，你的身体利用这段时间进行关键的复原和重要功能的修复，包括对免疫系统的修复。

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

研究显示，一晚睡不好觉就能减少多达70%的免疫细胞。

锻炼既能保持健康，又能改善心情

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

锻炼可以让身体正常运作，有研究表明锻炼可以减轻炎症，支持抗击感染的细胞。

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无法去健身馆，你也有很多方法可以挥汗如雨——波比跳、箭步蹲、俯卧撑等身体运动都能让你在没有器械的情况下让全身迅速得到锻炼。

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

锻炼还有一个额外的好处——锻炼时分泌的内啡肽可以减轻压力。

减轻压力也很重要

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.

压力对于你的免疫系统影响也很大，尤其是在身边发生了令人担忧或不确定的事件时。

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.

这意味着你要控制自己的恐惧情绪——比较好的策略包括暂时不看社交媒体、只从可靠的媒体 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异了，你可以选择去外面散步，蜷起来读你最爱的书，也可以每天花时间冥想、练瑜伽，或者是其他让你感到舒缓的习惯。