吃點(diǎn)維生素D

Optimize?Vitamin D Levels
優(yōu)化維生素D水平

This hormone (it's not actually a vitamin) has receptor sites in every area of the body including the immune system and respiratory tissue. Studies have linked vitamin D as necessary for the production of antimicrobial proteins from immune cells in response to infection.
維生素D（其實(shí)這是一種激素）幾乎在身體的每一處都有受點(diǎn)，包括免疫系統(tǒng)和呼吸組織。有研究表明，免疫細(xì)胞可以對(duì)感染做出反應(yīng)，而維生素D對(duì)于免疫細(xì)胞中的抗菌蛋白的生成至關(guān)重要。

Low levels of vitamin D in the blood are linked with increased incidence of upper respiratory infection. Adults should keep optimum levels by taking at least 2000 IU daily.
血液中的維生素D的水平偏低更易引發(fā)上呼吸道的感染。成年人可以每日至少攝入2000個(gè)國(guó)際單位的維生素D來(lái)達(dá)到最優(yōu)水平。

懂點(diǎn)補(bǔ)品

Learn About Immune Boosting Tonics
知道點(diǎn)提高免疫力的補(bǔ)品

Learn about medicinal mushrooms like cordyceps. You can take extracts of these in liquid or capsule form. The recommended one is a Chinese root called Astragalus, used to prevent illness and strengthen immunity once you do get sick. You can buy the root and make it into a tea or soup; otherwise, buy extracts in liquid or capsule form and take as directed.
知道點(diǎn)藥用菌，比如香菇和冬蟲(chóng)夏草。你可以服用由這些藥用菌提取的口服液或膠囊。推薦一種中藥黃芪，可以用來(lái)預(yù)防疾?。簧〉臅r(shí)候也可以用來(lái)增強(qiáng)免疫力。你可以買(mǎi)一點(diǎn)用來(lái)泡茶或放湯，也可以服用口服液、膠囊或者直接口服。

接骨木提取物

Fight Viruses With Elderberry Extract
服用接骨木提取物抗病毒

The fruit of the elderberry shrub has a long history of being used for colds and flu. It has been supported scientifically with studies from Israel showing that taking a liquid extract of elderberry reduced the duration of flu symptoms. Its antiviral properties seem to come from the flavonoids.
接骨木的果實(shí)很早就被用來(lái)治療感冒和流感了。以色列的研究為其提供了科學(xué)的證明，液態(tài)的接骨木提取物可以縮短流感癥狀的持續(xù)時(shí)間。這種抗病毒性似乎來(lái)源于接骨木中的類(lèi)黃酮。

深呼吸

Breathe Deeply
深呼吸

Do this correctly by using the muscles of your abdomen and the ones between your ribs to squeeze more air out of your lungs as you exhale. By moving more air out, you bring more air in. Allowing your breath to be fuller, deeper and more even helps you to optimize immunity and access spontaneous healing in your body.
正確的呼吸是要運(yùn)用腹部肌肉和肋骨，在呼氣的時(shí)候盡量排出肺部的空氣。呼出的空氣越多，吸進(jìn)的空氣也就越多。呼吸得越長(zhǎng)、越深、越平穩(wěn)，可以提高免疫力和體內(nèi)的自愈力。

健康生活

Live Well
健康的生活方式

It is recommended trying to get between at least seven to nine hours of sleep per night. Eat an anti-inflammatory diet filled with fruits and vegetables of a variety of colors. Try to get some exercise every day even if it's just 30 minutes of walking, and learn how to breathe well.
建議每晚的睡眠時(shí)間在七到九個(gè)小時(shí)之間。飲食安排為抗炎的食譜，要有各種顏色的蔬菜水果。每天鍛煉，哪怕只是散步半小時(shí)。學(xué)會(huì)正確呼吸。