Simple Tips to Boost Your Immune System

免疫系统

The coronavirus (COVID-19) is affecting communities around the world. By now you know to wash your hands with soap, refrain from touching your face, and avoid contact with sick individuals. 这些步骤可以帮助lg游戏降低生病的风险，但lg游戏还能做些什么呢? Studies show that our diet and lifestyle choices can either 加强 lg游戏的免疫系统 (our bodies natural defense) or 削弱 lg游戏的免疫系统. [1]

lg游戏来谈谈饮食.

研究表明，与少吃植物的人相比，多吃植物的人有更有效的白细胞.[2] So eat as many plants as possible. Eat them every week, every day and every meal. 免疫系统依靠白细胞产生抗体来对抗细菌, 病毒, 和其他入侵者. 多吃植物(尤其是各种水果和蔬菜)可以增强你的免疫系统.[3],[4] 水果 and vegetables contain lots of nutrients including beta-carotene, 维生素C, 维生素E, and Zinc which are important for immune function. 此外，植物富含抗氧化剂，有助于减少炎症.[5]

Read on for the types of plants you can eat to boost ylg游戏的免疫系统.

香草和香料

• 姜
  The 健康-promoting properties of ginger are well-known. It has been shown to have anti-viral and anti-inflammatory responses.[6],[7]
• 姜黄
  Tumeric is known for its anti-inflammatory, 抗氧化剂, 抗癌, 抗菌作用也被证明有助于改善免疫系统. [8],[9],[10]
• 大蒜
  大蒜似乎可以通过激活体内某些类型的细胞来增强免疫系统的性能.[11]
• 绿茶
  研究结果表明，每天喝1-5杯绿茶可以预防由感冒和流感引起的疾病和症状.[12],[13]

蔬菜

• 绿叶蔬菜
  Kale, spinach, arugula, collards, bok choy, etc.
• 十字花科蔬菜
  Broccoli, cabbage, cauliflower, kale, arugula, etc.
• 洋葱和大蒜家族
  Onions, garlic, leeks, green onions, chives, and shallots
• 淀粉类蔬菜
  Sweet potatoes (orange and purple), squash, etc.
• 非淀粉蔬菜
  Carrots, red and orange bell peppers, green beans, etc.

水果

• 浆果
  Blueberries, raspberries, blackberries, strawberries, cherries, etc.
• 柑橘类水果
  Oranges, tangerines, grapefruit, clementines, lemons, limes
• 深色水果
  Mangos, papaya, kiwis, red grapes, pomegranates, etc.

豆子

• 豆子
  Black beans, pinto beans, kidney beans, white beans, etc.
• 小扁豆
  Green, red, black, or French lentils, etc.
• 豌豆
  Black-eyed peas, green peas, chickpeas

坚果和种子

• 坚果
  Walnuts, almonds, peanuts, cashews, pecans, hazelnuts, etc.
• 种子
  Ground flax seed, pumpkin seeds, chia seeds, hemp seeds, etc.

Is there anything we should avoid eating?

尽量减少酒精、糖、动物蛋白、动物脂肪和加工食品的摄入. 通过吃这些食物, lg游戏都抑制lg游戏的免疫系统，错过了吃健康的食物，需要增强lg游戏的免疫系统. 多吃全植物性食物，增强免疫系统，降低患病风险.[14]

生活习惯

In addition to a 健康y diet, 避免吸烟, keep your stress levels low, 并得到足够的休息, sunlight and moderate exercise. These are all needed to bolster our immune defense against disease.

睡眠

Our bodies need 睡眠 to rest and recharge. Inadequate 睡眠 can 削弱 the immune system. 睡眠质量和睡眠时间较差与上呼吸道感染的风险较高相关. 睡眠充足的人战胜普通感冒病毒的几率要高出3到5倍.睡眠不足会增加患感冒、感染或两者兼有的可能性.[16]

Need help falling a睡眠? What we eat can influence how we 睡眠. 一项研究表明，每天摄入纤维与更好的睡眠有关, 而吃更多的饱和脂肪(存在于动物脂肪和蛋白质中)和更多的糖则与较轻的体重有关, 不安稳, and more disrupted 睡眠.[17]

阳光和维生素D

血液中充足的维生素D水平对强大的免疫系统是必要的，可以降低病毒感染的风险, including respiratory tract infections.[18]

Just 15-30 minutes of daily midday sunshine (15 minutes for those with lighter skin; 30 minutes for those with darker skin) during sunny months of the year will sufficiently supply most people with their daily vitamin D needs.[19] 2,对于每天中午没有阳光的人，建议每天补充000国际单位的维生素D.

压力

Having trouble with stress? 试着多运动, 冥想, 笑的更多, 与他人联系, 尝试瑜伽, 睡眠, 写日记, try getting musical or creative, 并寻求咨询.[20] Another way to lower stress is to eat more plants. A plant-based diet can lower stress and improve mood.[21]

锻炼

Just like a 健康y diet, 运动有助于身体健康，因此有助于健康的免疫系统. 锻炼 can promote good circulation, which allows cells of the immune system to do their job efficiently.[22]

不要吸烟

Smoking is known to suppress the immune system.[23] Quit smoking to avoid risk of sickness and disease.[24]

如果一下子改变你的饮食和生活习惯让你觉得难以承受，今天就尝试一件事. 明天尝试两件事. 你有这.

参考文献

图片来源:Pxhere.

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[2]鲍姆,F.; van den Berg,W.B. Inflammation in osteoarthritis: Changing views. Osteoarthritis Cartilage 2015, 23, 1823–1824.

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[4] Watzl B, Bub A, Brandstetter BR, Rechkemmer G. 食用富含类胡萝卜素的蔬菜对人体t淋巴细胞功能的调节. Br J减轻. 1999;82(5):383–389. doi: 10.1017/s0007114599001634

[5] http://nutritionfacts.org/2018/08/09/the-best-diet-for-the-inflammation-of-aging/

[6] San Chang J, Wang KC, Yeh CF, Shieh DE, Chiang LC. 鲜姜(Zingiber officinale)在人呼吸道细胞系中对人呼吸道合胞病毒具有抗病毒活性. Journal of ethnopharmacology. 2013 Jan 9;145(1):146-51.

[7] Mashhadi NS, Ghiasvand R, Askari G, Hariri M, Darvishi L, Mofid MR. 生姜在健康和身体活动中的抗氧化和抗炎作用:现有证据的综述. 国际预防医学. 16 2013; 4 (5): S36-S42.

[8] Bose S, Panda AK, Mukherjee S, Sa G. Curcumin and tumor immune-editing: resurrecting the immune system. 细胞Div. 2015;10:6. 2015年10月12日发布. doi: 10.1186/s13008-015-0012-z

[9] Jagetia GC, Aggarwal BB. “Spicing up” of the immune system by curcumin. 中国Immunol. 2007;27(1):19–35. doi: 10.1007/s10875-006-9066-7

[10] Aggarwal BB, Yuan W, Li S, Gupta S. 无姜黄素的姜黄表现出抗炎和抗癌活性:鉴定了姜黄的新成分. Molecular Nutrition and Food Research. 2013;57(9):1529-1542

[11]Arreola R, Quintero-Fabián S, López-Roa RI, et al. Immunomodulation and anti-inflammatory effects of garlic compounds. J Immunol Res. 2015;2015:401630. doi: 10.1155/2015/401630

[12] Matsumoto K, Yamada H, Takuma N, Niino H, Sagesaka YM. 绿茶儿茶素和茶氨酸预防医护人员流感感染的效果:一项随机对照试验. BMC Complement Altern Med. 2011;11:15. 发布于2011年2月21日. doi: 10.1186/1472-6882-11-15

[13] Mijong公园, Hiroshi山田, 木村松下, 山中个性, 孝宏高特, 裕子冈田克也, Kazuhiro Kosuge, Toshiro北川, 日本一茶园学童饮用绿茶与流感感染呈负相关, 营养学杂志, 卷141, 问题10, 2011年10月, 1862 - 1870页, http://doi.org/10.3945/jn.110.137547

[14] http://nutritionfacts.org/2018/08/09/the-best-diet-for-the-inflammation-of-aging/

[15] Cohen S, Doyle WJ, Alper CM, Janicki-Deverts D, Turner RB. 睡眠 habits and susceptibility to the common cold. 地中海拱形实习生. 2009;169(1):62–67. doi: 10.1001 / archinternmed.2008.505

[16] Prather AA, Leung CW. 美国成年人睡眠不足与呼吸道感染的关系. JAMA实习生地中海. 2016;176(6):850–852. doi: 10.1001 / jamainternmed.2016.0787

[17] St-Onge MP, Roberts A, Shechter A, Choudhury AR. 纤维和饱和脂肪与睡眠唤醒和慢波睡眠有关. Journal of Clinical 睡眠 Medicine. 2016;12(1) 1550-9389

[18] Chung C, Silwal P, Kim I, Modlin RL, Jo EK. 维生素d -抗菌肽轴:在感染期间处于保护性免疫和病理性炎症之间的十字路口. 免疫Netw. 2020;20:e12-38.

[19] http://nutritionfacts.org/2011/09/12/dr-gregers-2011-optimum-nutrition-recommendations/

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[21] Beezhold BL, Johnston CS. 限制的肉, 鱼, and poultry in omnivores improves mood: a pilot randomized controlled trial. 减轻J. 2012;11:9.

[22] http://www.健康.哈佛大学.edu/staying-健康y/how-to-boost-your-immune-system

[23] Qiu F, Liang CL, Liu H, et al. 吸烟对免疫反应的影响:上下颠倒?. Oncotarget. 2017;8(1):268–284. doi: 10.18632 / oncotarget.13613

[24] http://www.健康.哈佛大学.edu/newsletter_article/light-and-social-smoking-carry-cardiovascular-risks