疫情防控期間，除了做好隔離防護(hù)措施，也要提高自身免疫力。春天來了，重返校園的腳步也近了，怎樣做才能提高抵抗病毒的能力呢？
攝入充足的維生素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，補(bǔ)充劑無助于預(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，你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。
睡眠對(duì)于身體的復(fù)原能力和抵抗力至關(guān)重要
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，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.
在你睡覺的時(shí)候，你的身體利用這段時(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，一晚睡不好覺就能減少多達(dá)70%的免疫細(xì)胞。
鍛煉既能保持健康，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.
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。
減輕壓力也很重要
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.
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，蜷起來讀你最愛的書，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。
