抵抗感冒和流感的简单方法

PREVENTIVE MEASURES

预防措施

No one is immune to being laid low during cold and flu season. Dry winter weather and enclosed spaces create breeding grounds for germs. Rather than give in to what seems inevitable, boost your immunity and stay healthy by following these painless and inexpensive tips.

流感季节，任何人都会被传染。干燥的冬日和封闭的空间是细菌的滋生地。与其屈服于不可避免的感冒，倒不如遵循下列这些既不痛苦又不昂贵的建议来增强自己的免疫系统、保持健康。

WASH YOUR handS

洗手

To keep bugs at bay, the Centers for Disease Control and Prevention recommends using warm water and lathering for a full 20 seconds (gauge the time by singing the birthday song twice). In the absence of soap and water, use an alcohol-based hand sanitizer. Remember, sanitizer doesn't kill all germs, but it helps reduce their number. No sanitizer? A splash of vodka can work too.

为了使细菌无法近身，疾病预防与控制中心建议用温水和肥皂洗手20秒（差不多唱两次生日歌的时间）。如果没有肥皂和水，那就使用含酒精的洗手液。记住，洗手液不会杀死所有的细菌，但却能帮助减少细菌。没有洗手液？几滴伏特加也行。

DON'T TOUCH YOUR FACE

不要摸脸

It's impossible to know when you're coming in contact with nasty microorganisms invisible to the naked eye. To stay healthy, avoid touching your nose, mouth, and eyes -- all entry points for germs -- until it's possible to wash your hands.

因为你不太可能知道什么时候触碰了肉眼看不见的微生物。为了保持健康，请不要在洗手前触摸你的鼻子和眼睛--所有细菌的入口。

GET PLENTY OF VITAMIN D

摄入大量维生素D

Vitamin D plays a key role in helping ward off illness, but many of us don't get enough of it. Soaking up sun is perhaps the simplest and cheapest way to get more vitamin D, but it's not always easy, especially in the dead of winter. Reach for foods rich in vitamin D, including egg yolks, fish (such as shrimp, sardines, and wild-caught salmon), cereal, fortified orange juice, milk, and yogurt.

在帮助抵抗疾病方面，维生素D扮演着重要作用，但很多人摄入的维生素D含量却不够。晒太阳也许是获得更多维生素D的最简单、最便宜的方法，但想要晒到太阳可没那么容易，尤其是在寒冷冬日，更是如此。吃些富含维生素D的食物吧，包括蛋黄、鱼（比如虾、沙丁鱼和野生三文鱼）、谷物、浓橙汁儿、牛奶和酸奶。

AVOID CROWDS

避免人群

Enclosed, crowded spaces are likely to harbor the latest bug going around. While other people can't be avoided altogether, steer clear of places that tend to be crowded, such as concerts, sporting events, hospitals, airplanes, and the subway. When venturing into a throng is unavoidable, wash hands as soon as possible, don't touch your face, and keep your distance from anyone who is obviously sick.

封闭拥挤的空间很有可能是流行病菌的躲藏处。虽然无法避免和其他人在一起，但不要去那些往往十分拥挤的地方，比如音乐会、体育场、医院、飞机和地铁。当你必须和人群接触时，尽可能快的洗手、不要摸脸、远离那些明显生病的人。

STAY HYDRATED

保持水分

Drinking plenty of fluids is important year-round, and especially so during cold and flu season. Water is the obvious choice, but other liquids count, including those lurking in unprocessed vegetables and fruit. Still, it's best to drink water instead of sugary drinks.

一年365天，天天都喝大量的流体是很重要的，尤其要在流感季节多喝流体。水是一种非常合适的选择，但其它流体也行，包括未经加工的蔬菜和水果的流体。但，喝水还是胜过喝含糖饮料。