不生病的小秘密

4 Secrets To Never Getting Sick
從不生病的4個小秘密

Ever wonder why you always seem to come down with a life-interrupting virus this time of year, while other women you know sail through the seasons sniffle-, cough-, and ache-free?
有沒有想過為什么每年這個時候煩人的病菌總會找上你，而其他人卻能輕松度過秋冬季節(jié)，沒有鼻塞咳嗽頭疼的煩惱呢？

Follow these simple steps to boost your virus protection:
按照下面簡單的四步，就能提高你的病菌抵抗力：

1. 和新鮮空氣交朋友

Make Friends With Fresh Air
和新鮮空氣交朋友

Common wisdom has it that staying indoors, where it's warm and toasty, is easier on your immune system than being outside in the cold. Problem is, being inside puts you in close constant contact with other people -- and their germs.
一般人對于免疫系統(tǒng)的認識，都是覺得待在溫暖舒適的室內(nèi)比待在寒冷的外面好。問題是，待在室內(nèi)你會跟其他人還有他們身上的病菌親密接觸。

Not only does escaping into the fresh air give you a break from all those germs circulating inside, but going for a stroll can actually boost your immunity.
逃到新鮮空氣里，不僅可以讓你避開室內(nèi)流動循環(huán)的病菌，出去散步還能大大提高你的免疫力。

2. 放松打敗感冒

Relaxation Fights Off Colds
放松打敗感冒

There are a trillion reasons why taking time to chill out might be the last item on your to-do list. But here's why it should be a priority: Being stressed will increase your susceptibility to catching a cold. That may be because, over the long term, it leads to the ongoing release of stress hormones, such as glucocorticoids.
你肯定很奇怪，預(yù)防生病為什么要花時間來舒緩情緒？你肯定有各種借口拖拖拉拉不想做這件事。讓我來告訴你為什么放松情緒要優(yōu)先考慮：因為壓力太大會讓你很容易得感冒。這也許是因為，長期的壓力過大會造成身體持續(xù)釋放糖皮質(zhì)激素（腎上腺皮質(zhì)素）等壓力荷爾蒙。

These impede your body's ability to produce cell-signaling molecules called cytokines, which trigger a disease-fighting response from your immune system. You're also less likely to take care of yourself -- get ample sleep, eat right, exercise -- when you're stressed.
這些壓力荷爾蒙會阻礙身體釋放一種叫做“細胞因子”的細胞信號分子，而正是這些細胞因子能刺激身體免疫系統(tǒng)做出抗病應(yīng)激反應(yīng)。而且當你壓力過大的時候你也不太愿意照顧自己：不會有充足的睡眠，不好好吃飯，也不愿意運動。

3. 手部清潔最重要

Clean Hands Are Everything
手部清潔最重要

Cold and flu can spread all too easily through touch. Keep your fingers away from your eyes, nose, and mouth as much as possible, and make sure to master the art of hand-washing. Soap and water remain your most effective tools there, according to the Centers for Disease Control and Prevention.
感冒和流感都很容易通過接觸傳播。盡可能少用手碰眼睛、鼻子和嘴巴，也要保證正確的洗手方法。根據(jù)美國疾病控制與預(yù)防中心的研究，肥皂和水是最有效的清潔工具。

Germs can grow on bar soaps, so use the pumped kind -- or better yet, a hands-free dispenser and choose regular soap over antibacterial. Lather for a solid 20 seconds before rinsing, and make sure to dry thoroughly (but not on your germy clothes!): Damp hands are far more likely to spread bacteria than dry ones.
條形肥皂會滋生細菌，所以要使用洗手液，最好是免提式皂液器。選擇普通肥皂，不要用抗菌肥皂。用肥皂泡沫仔細搓洗20秒再沖洗掉，記得把手完全擦干（可不是用沾滿細菌的衣服擦哦?。?，濕手更有可能傳播細菌。

4. 睡覺是靈丹妙藥

The Magic Bullet
靈丹妙藥（魔彈）

An occasional restless night is nothing to worry about, but a continuous lack of zzz's can hamper your immune system's ability to function. Though experts often say that sleep requirements vary by individual, a 2009 Carnegie Mellon study found that anything short of seven hours nearly triples your odds of catching a cold -- and that means seven straight hours, with no middle-of-the-night wake-ups.
偶爾休息不好沒什么好擔心的，但是長期缺乏深度睡眠會妨礙免疫系統(tǒng)的正常作用。雖然專家通常認為睡眠需求因人而異，但是美國卡內(nèi)基梅隆大學(xué)2009年的研究成果表明，少于7小時的睡眠會使染上感冒的幾率增至兩倍。這里的7小時指的是連續(xù)7小時，不包括半夜醒過來。

小編注：The Magic Bullet Theory 魔彈理論，早期傳播學(xué)研究理論，核心內(nèi)容是傳播媒介擁有不可抵抗的強大力量，它們所傳遞的信息在受傳者身上可以引起直接速效的反應(yīng)。

聲明：雙語文章中，中文翻譯僅代表譯者個人觀點，僅供參考。如有不妥之處，歡迎指正。