Outline：1 保持活跃状态；2 控制好压力；充足的睡眠；4 常吃能增强免疫的食物：柑橘类水果、红灯笼椒、西兰花、大蒜、生姜、菠菜、酸奶、姜黄、家禽、番木瓜、绿茶、猕猴桃。
知道了机体免疫机制后（ ），接下来谈谈如何提高机体的免疫力。
Stay active（保持活跃状态）
锻炼是增强免疫系统的有力方法。它会使人体的抗体和白细胞循环更快。
Stay on top of stress（控制好压力）
When you're under chronic stress or anxiety, your body produces stress hormones that suppress your immune system.
当您处于慢性压力或焦虑状态时，您的身体会产生压力激素，从而抑制您的免疫系统。
充足的睡眠
When you're sleep-deprived, your body churns out stress hormones like cortisol to keep you awake and alert, which can suppress your immune system.
当您缺乏睡眠时，您的身体会产生大量像皮质醇等压力激素，以使您保持清醒和警觉，从而抑制免疫系统。
增强免疫的食物
Citrus Fruits
Many people try taking vitamin C once they have a cold. But vitamin C can stop you from getting sick in the first place, by making white blood cells, which help fight infection.
Some citrus fruits you can try are grapefruit, oranges, tangerines, lemons, limes, and clementines.
Make sure to take vitamin C every day, because your body doesn’t store it. Since there are so many citrus fruits to choose from, it’s easy to have some with every meal.
- 柑橘类水果
很多人一旦感冒就尝试服用维生素C。但是维生素C可以通过制造有助于抵抗感染的白细胞来阻止您首先生病。
您可以尝试一些柑橘类水果，例如葡萄柚，橙子，橘子，柠檬，酸橙和柑桔。
确保每天服用维生素C，因为您的身体不会储存维生素C。由于有很多柑橘类水果可供选择，因此每顿饭都容易吃些。
Red Bell Peppers
Red bell peppers have double the amount of vitamin C as citrus fruits. They also have a lot of beta carotene, which keeps your eyes and skin healthy, while vitamin C keeps healthy skin.
- 红甜椒
红灯笼椒的维生素C含量是柑橘类水果的两倍。它们还含有大量的β-胡萝卜素，可以使您的眼睛和皮肤保持健康，而维生素C可以使皮肤保持健康。
Broccoli
Another vegetable with a lot of vitamins and minerals is broccoli. Broccoli is full of vitamins A, C, and E, and also a lot of antioxidants, which makes it one of the healthiest vegetables you can find. The best way to eat it is to cook it very little or not at all, to keep in as many vitamins as possible.
- 西兰花
西兰花是另一种含有大量维生素和矿物质的蔬菜。西兰花富含维生素A，C和E，还含有许多抗氧化剂，这使其成为您所能找到的最健康的蔬菜之一。最好的吃法是少做或不做，以保持尽可能多的维生素。
Garlic
Garlic is used in foods all around the world. It adds flavor to food and is very helpful to your health. It’s been known to fight infections for many years.
- 大蒜
大蒜被用于世界各地的食品中。它为食物增添了风味，对您的健康非常有帮助。对抗感染已有多年历史了。
Ginger
Like vitamin C, ginger is something people start using after they have a cold. What people don’t know is that ginger can actually stop you from getting a cold too.
- 生姜
像维生素C一样，生姜后人们会开始使用生姜。人们不知道的是，生姜实际上也可以阻止您感冒。
Spinach
Spinach is another vegetable that’s full of vitamin C, which helps the body fight infection. Like with broccoli, its best to cook the spinach as little as you can, to make sure the nutrients are kept inside. This will add to its vitamin A and take away oxalic acid.
- 菠菜
菠菜是另一种富含维生素C的蔬菜，可帮助人体抵抗感染。像西兰花一样，最好尽量少煮菠菜，以确保营养成分得以保留。这将增加其维生素A并带走草酸。
Yogurt
To make sure that the yogurt you’re buying will help stop you from getting sick, look for ones that say “live and active cultures” on the label. These cultures can help your body fight sicknesses. Yogurts can also have a lot of vitamin D, so look out for those brands.
- 酸奶
为确保您购买的酸奶能帮助您避免生病，请寻找标签上标有“活跃和活跃的文化”的酸奶。这些文化可以帮助您的身体抵抗疾病。酸奶中也可以含有大量的维生素D，因此请注意那些品牌。
Turmeric
Turmeric is a yellow, bitter spice that’s used in a lot of curries. It has been used to keep down swelling in osteoarthritis and rheumatoid arthritis for many years. Also, it’s just become known that the curcumin that gives turmeric its color can help with muscles hurt from exercise.
- 姜黄
姜黄是一种黄色的苦味香料，已在许多咖喱中使用。多年来，它一直被用来抑制骨关节炎和类风湿关节炎的肿胀。同样，众所周知，姜黄素能使姜黄具有其颜色，有助于缓解运动中受伤的肌肉。
Poultry
Chicken soup doesn’t only make you feel good once you’re sick, but it can also keep you from getting sick.Poultry, like chicken and turkey, has a lot of vitamin B-6. Just 100 grams of light turkey or chicken meat has 40-50 percent of the B-6 you should have every day.
- 家禽
鸡汤不仅使您生病后感觉良好，还可以防止您生病。家禽，像鸡肉和火鸡一样，含有大量的维生素B-6。每天100克的火鸡或鸡肉中只有100克具有40-50％的B-6。
Papaya
Another fruit full of vitamin C is papaya. One papaya has 224 percent of the vitamin C you should have in a day. Papaya has papain, a digestive enzyme which keeps down swelling in the body. It also has potassium, B vitamins, and folate which are good for your health.
- 番木瓜
另一个富含维生素C的水果是木瓜。一个木瓜含有一天应摄入的维生素C的224％。木瓜含有木瓜蛋白酶，一种消化酶，可抑制体内红肿。它还含有钾，B族维生素和叶酸，对您的健康有益。
- 绿茶
- Kiwi（猕猴桃）
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