疫情防控期間，除了做好隔離防護措施，也要提高自身免疫力。春天來了，復工復學的腳步也近了，怎樣做才能提高抵抗病毒的能力呢？
睡眠對於身體的復原能力和抵抗力至關重要
One of the most evidence-supported ways to stay healthy also happens to be free — getting enough sleep.
有一個經過多次證實的保持健康的免費方法，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，對於多數人這意味著每晚7到9個小時的睡眠時間。
While you're asleep, your body uses that time to do critical recovery and repair of essential functions, including your immune system.
在你睡覺的時候，你的身體利用這段時間進行關鍵的復原和重要功能的修復，包括對免疫系統的修復。
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70%的免疫細胞。
鍛鍊既能保持健康，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.
鍛鍊可以讓身體正常運作，有研究表明鍛鍊可以減輕炎症，支持抗擊感染的細胞。
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、俯臥撐等身體運動都能讓你在沒有器械的情況下讓全身迅速得到鍛鍊。
As an added bonus, endorphins from exercise also reduce stress.
鍛鍊還有一個額外的好處——鍛鍊時分泌的內啡肽可以減輕壓力。
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.
壓力對於你的免疫系統影響也很大，尤其是在身邊發生了令人擔憂或不確定的事件時。
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.
至於放鬆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，也可以每天花時間冥想、練瑜伽，或者是其他讓你感到舒緩的習慣。
本文轉自：中國日報網英語點津
圖片來源：pexels
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