每天应该保持什么习惯来增强免疫系统?

每天应该保持什么习惯来增强免疫系统?

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.

免疫系统的主要任务是抗击致病菌。然而，它们并不总是有效的，并尽可能地阻止病原体进入人体。生活方式、饮食、运动、年龄、心理等因素都间接影响身体的抵抗力。

Good habits help boost the immune system

好习惯有助于增强免疫系统

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袭，增强免疫功能，请立即遵循以下健康习惯:

Choose a healthy diet

选择健康的饮食

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.

免疫系统是否起作用取决于我们每天摄入的食物中的营养成分。事实上，感染导致的死亡往往是由于身体营养缺乏，没有足够的抵抗力。

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.

根据梅奥诊所研究所的数据，超过90%的美国人缺乏一种或多种营养物质来预防坏血病和佝偻病等健康问题。因此，为了预防疾病的发作，人们需要注重改善饮食。

Drink water often

经常喝水

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.

水在身体的所有功能中都扮演着重要的角色，包括免疫系统。如果你不能喝白开水，你应该通过汤，汤和肉汤来补充。这也是从食物中获得最大营养的好方法。

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.

人们可以选择草药茶，如生姜和姜黄。另外，不要喝浓缩果汁和软饮料，因为这些饮料中的糖分会对免疫系统造成伤害。

Reduce sugar and starch

减少糖和淀粉的食用

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终是一种健康的习惯。

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.

纽约CareMount健康研究所的研究表明，精制糖能够在进食后数小时内抑制免疫系统。换句话说，减少淀粉和糖的摄入既能帮助身体更好地工作，也能改善整体健康。此外，你还需要限制咖啡因和酒精的使用，以最大限度地保护免疫系统。

Enhance garlic, onions, ginger and spices

增加大蒜，洋葱，姜和香料的摄入

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、洋葱和姜黄等香料可以为你的日常饮食添加很多食物。如果可能的话，人们应该在奶昔或茶中加入几片新鲜的生姜。这些香料都具有强大的抗氧化剂和提供长期的抗菌作用。

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

大蒜、洋葱和姜黄等香料可以为你的日常饮食添加很多食物。

Get enough protein

得到足够的蛋白质

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，特别是老年人和纯素食者，经常不能从他们的饮食中得到足够的维生素d。超级健康医疗中心创始人兼首席执行官马克·海曼医生表示，蛋白质对免疫功能很重要，而缺乏是感染导致死亡的主要原因。

Get enough sleep

得到足够的睡眠

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.

睡眠可以恢复和治愈身体。因此，睡眠不足会直接影响免疫功能和身体预防疾病的能力。如果你没有早睡，确保你每晚至少有7-8个小时的睡眠。

Practice meditation and yoga

练习冥想和瑜伽

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.

睡眠基金会的研究表明，压力会增加病毒感染的风险。学习冥想，做瑜伽，洗热水澡，练习深呼吸，做家庭按摩都是简单有效的放松大脑的方法。

Food supplement

食物的补充

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.

服用补充剂可以优化免疫系统健康。然而，现在有很多关于使用这些产品来治疗或预防病毒的错误信息。

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.

事实上，人们只有在无法从日常饮食中吸收足够的营养时才应该服用补充剂。从食物中补充营养仍然是一个很好的选择，而且是首要任务。