抵抗感冒和流感的簡單方法

PREVENTIVE MEASURES

預防措施

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.

流感季節，任何人都會被傳染。乾燥的冬日和封閉的空間是細菌的滋生地。與其屈服於不可避免的感冒，倒不如遵循下列這些既不痛苦又不昂貴的建議來增強自己的免疫系統、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.

爲了使細菌無法近身，疾病預防與控制中心建議用溫水和肥皂洗手20秒（差不多唱兩次生日歌的時間）。如果沒有肥皂和水，那就使用含酒精的洗手液。記住，洗手液不會殺死所有的細菌，但卻能幫助減少細菌。沒有洗手液？幾滴伏特加也行。

DON'T TOUCH YOUR FACE

不要摸臉

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.

因爲你不太可能知道什麼時候觸碰了肉眼看不見的微生物。爲了保持健康，請不要在洗手前觸摸你的鼻子和眼睛--所有細菌的入口。

GET PLENTY OF VITAMIN D

攝入大量維生素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.

在幫助抵抗疾病方面，維生素D扮演着重要作用，但很多人攝入的維生素D含量卻不夠。曬太陽也許是獲得更多維生素D的最簡單、最便宜的方法，但想要曬到太陽可沒那麼容易，尤其是在寒冷冬日，更是如此。吃些富含維生素D的食物吧，包括蛋黃、魚（比如蝦、沙丁魚和野生三文魚）、穀物、濃橙汁兒、牛奶和酸奶。

AVOID CROWDS

避免人羣

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.

封閉擁擠的空間很有可能是流行病菌的躲藏處。雖然無法避免和其他人在一起，但不要去那些往往十分擁擠的地方，比如音樂會、體育場、醫院、飛機和地鐵。當你必須和人羣接觸時，儘可能快的洗手、不要摸臉、遠離那些明顯生病的人。

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，天天都喝大量的流體是很重要的，尤其要在流感季節多喝流體。水是一種非常合適的選擇，但其它流體也行，包括未經加工的蔬菜和水果的流體。但，喝水還是勝過喝含糖飲料。