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秋冬换季如何提高免疫力？|How to enhance immunity in this season?

1. 维持体温在36.5度以上

研究表明，体温下降1度，免疫力就会下降30%，特别秋冬，感冒的人很多，正是因为温度下降，人体变冷，从而引起各种异常病症，所以，增添衣物维持正常的体温是秋冬提高免疫力的重要前提。

Keep body temperature above 36.5℃

According to the research, immunity may decline 30% when the body temperature decline 1℃. Autumn and winter is cold so that you should wear enough to bear cold weather. 

 

2. 高质量的睡眠

Take a good rest

Having a high-quality sleep could generate more sleeping factors, which could promote white blood cell counts. At the same time, it may enhance detoxification capacity of your liver, which could eliminate bacterias and viruses. So, taking a good rest is very improtant. 

 

3. 保持乐观的情绪

在生活和工作中都会遇到各种问题，产生各种压力，这种压力使人体产生一种会直接影响免疫细胞正常工作的抑制因子，从而降低人的免疫力。所以人们要学会调节情绪，在轻松快乐中生活与工作，保持乐观情绪，增强身体免疫力。

Be positive

Mental pressures could generate inhibitory factors which could effect normal work of immune cells and then reduce immunity. You should regulate emotions and keep a positive and optimistic attitude. 

 

4. 及时补充水分

秋冬季节天气较为干燥，所以要注意给身体补充水分，增加饮水量，这样也有助于提高身体免疫力，预防秋冬季多发病。

Stay hydrate

The weather is very dry in autumn and winter season. Drink enough water and stay hydrate to imrpove immunity and avoid frequently occuring disease.

 

5. 保证营养均衡
增强身体的免疫力，最重要的莫过于吃得健康。饮食搭配合理，每餐饭都要保证能吃一些蔬菜水果，保证饮食多样化。

Keep a nutrition balanced diet

Keep a healthy diet and eat more vegetables and fruits. Make sure the diversification and balance of nutrition among every meal.

 

6. 多补充维生素和矿物质

维生素和矿物质可以影响各类免疫细胞的数量和活力，因此建议大家多吃新鲜蔬菜水果等健康食品，以补充人体所需的维生素和矿物质。

Take vitamins and minerals

Vitamins and minerals may effect the quantity and vatality of immune cell. Eating vegetables and fruits could gain vitamins and minerals we need. 

 

7. 适当的体育锻炼

适量的锻炼，如舞蹈、太极拳、气功、健身操等能促进人体的内循环和内分泌,促进人体脏器机能的提升,维持在一个较高的水平,从而有效地提高人体自身的免疫力。

Do some excercise

Do some excercise like danncing, Taiji boxing, aerobics may promote internal circulation and endocrine of human body. It may improve the function of organs and then improve immunity. 

身体免疫力下降会引起一系列的疾病症状，如果不能有效地提高免疫力，人体就很容易反复生病。提高身体免疫力，让身体健康度过换季时期。