寒冷和流感季节：5个健康习惯现在练习

疫苗接种的重要性

There is a common流感疫苗会引起流感的神话. This is incorrect. The flu vaccine contains an inactivated form of the virus, and thus cannot cause the flu. Studies consistently show that the flu vaccinereduces the risk of getting the flu，感染的严重程度以及住院和死亡的风险。减少潜在的流感病例及其严重程度对于帮助减轻我们的医疗保健系统负担至关重要，因为它们继续应对COVID-19-19的大流行。

The Centers for Disease Control and Prevention (CDC) continues to recommend年度流感疫苗for all persons aged 6 months or older. The flu vaccine is especially对于处于高风险的个人来说很重要为了发展严重的流感并发症，包括但不限于65岁以上的成年人，2岁以下的儿童，受到抑制的免疫系统，孕妇以及任何患有慢性肺，心脏，肾脏或肝病的人。那些能够获得流感疫苗的人也将尽自己的一份力量来保护无法接种疫苗的弱势群体。

Since it takes about two weeks for antibodies to develop and provide protection against the influenza virus, it is recommended that you receive your vaccination in September or October, before the flu season begins. However, receiving the vaccination later is still more protective than not receiving the vaccination at all.

Covid-19疫苗仍然很重要

It is important to note that there is currently no evidence to suggest that the influenza vaccine will protect you from a Covid-19. Covid-19 vaccinations (and booster shotsfor those who are currently eligible) still remains a critical tool to protect you from getting Covid-19, becoming seriously ill or dying due to Covid-19 and spreading the virus that causes Covid-19.

Furthermore, according to the CDC, it issafe to get a flu vaccine at the same time您将获得COVID-19疫苗，包括Covid-19助推器。

增强免疫系统的5种方法

Our immune system is our best defense mechanism against germs, viruses and chronic illnesses. Maintaining a healthy immune system is now more important than ever to help our bodies fight off colds, the flu and other infections such as Covid-19. The best way to naturally strengthen your immune system is to maintain a healthy lifestyle. Here are some steps you can take:

1.最大程度地减少压力

Research consistently shows that chronic stress can对我们的免疫系统产生负面影响，从而增加我们患传染病的风险。处理大流行是足够的压力，而不必担心即将到来的寒冷/流感季节。

应对策略，例如mindfulness meditation,呼吸运动, yoga, short walks outside, or tapping into your social network for support can help to minimize stress levels.

2. Get Adequate Sleep

Sleep plays a critical role in regulating our immune response. Not getting enough sleep can increase our body’s inflammatory response and even使我们更容易患病such as the common cold.

幸运的是，您可以采用许多非药理学方法来帮助您晚上睡得更好，例如structuring your daysby going to bed at the same time each night and waking up at the same time each morning. Additionally, you can also boost your immune system by creating asleep-conducive home environmentthrough daytime light exposure, blocking out light at night and separating your work space from the bedroom.

3.吃得好

保持均衡饮食对于整体健康和免疫功能很重要。营养不良和微量营养素缺陷已经associated with poorer immune response，从而增加感染和慢性疾病的风险。由多种新鲜和未经处理的食物组成的优质饮食可以帮助确保您获得身体需求，从而有助于预防缺陷。避免食物高糖，脂肪和盐。

需要帮助计划吃什么？哈佛大学T.H Chan公共卫生学院创造了Healthy Eating Plateto help you create healthy, balanced meals. In addition, the World Health Organization (WHO) has released在Covid-19爆发期间成人的营养建议，为更健康的饮食提供了详细的建议。

4. Stay Hydrated

足够的水合对于维持健康的免疫系统至关重要。水是一个生命的基本基础这有助于调节体温，保持关节润滑，向细胞运送营养，并保持器官正常工作。饮用水是满足您日常用水需求的推荐饮料，因为饮料既无卡路里又有成本效益。

为了确保您的水分充足，请尝试全天经常喝少量。虽然您的大多数日常摄入量通常可能来自饮料，但消费含水量高的食物(such as celery, tomatoes, or melons) can also help keep you adequately hydrated.

5. Be Active

定期运动有助于刺激不同免疫细胞类型的变化，这些变化共同具有抗炎作用并支持免疫防御活性。美国人的体育锻炼指南recommends 150–300 minutes中等强度或每周75-150分钟的剧烈体育活动，以实现健康益处。

通过进行社交遥远的慢跑或在外面走路或参加在线健身课程，将体育活动纳入您的日常工作comfort of your home.

不要忘记练习良好的卫生

您是否知道我们目前正在采用的许多相同的做法来保护自己免受COVID-19的感染和传播，也有助于保护我们免受其他呼吸道感染（例如感冒和流感）的侵害？当我们进入秋季和冬季时，the CDC urgeseveryone to continue to:

Practice Social Distancing

Stay at least 6 feet apart from individuals who are not from your household – this is especially important when you are in public spaces. Avoid close contact with those who are sick. If someone in your household is sick, try to maintain a 6-foot distance (or as much distance as is possible) from them.

Wash Your Hands

Thoroughly wash your hands with soap and water for at least 20 seconds. Hand washing is especially important after you have been in public spaces and/or after blowing your nose, coughing, or sneezing. If soap and water is not readily available, use a hand sanitizer that contains at least 60% alcohol. Avoid touching your face with unwashed hands.

遮住打喷嚏和咳嗽

打喷嚏或咳嗽时用纸巾遮住嘴巴和鼻子，然后将用过的纸巾扔进垃圾桶。如果您没有纸巾，请打喷嚏/咳嗽到肘部的内部。不要打喷嚏。

穿脸部覆盖物

Face coverings are a key tool in reducing the transmission of Covid-19 and can also helpreduce the transmission of other respiratory virusessuch as influenza. While mask mandates have been lifted in many states, theCDC继续推荐those who are over the age of two and not fully vaccinated to wear a mask in indoor public spaces.

每年，我们都尽力避免在寒冷和流感季节生病。不幸的是，Covid-19现在加剧了常规感冒和流感季节的风险。在本文中，我们探讨了一些重要的策略，以增强您的免疫力并帮助您保持健康。

即使您已经完全接种疫苗，在拥挤的室外环境中戴口罩，室内公共场所以及与未完全疫苗接种的其他人接触的活动仍然是最佳实践，尤其是在Covid-19的传输率很高的地区，并且可以帮助您有助于帮助您有帮助最大化您对三角洲变体的保护。

练习健康的习惯永远不会太晚（或太早）

安全卫生实践和保持健康生活方式的好处远远超出了寒冷和流感季节。今天开始实施这些健康的习惯。您越早开始，您做的就越多，它的可能性就越大，成为日常工作的一部分。

不知道从哪里开始？请务必查看Delos的正念供应，Mindbreaks应用程序，这样您就可以在家，工作或旅途中欣赏自然的身临其境！Mindbreaks App提供了简短的恢复性会话，可利用无与伦比的3D音频和空间准确的生物友善声音，以实现沉浸式，变革性的体验，旨在减轻压力和促进休息。