5 Ways to Boost Your Immune System in Times of Stress

研究 have shown that stress weakens the immune system 和 allows your body to become more prone to illnesses 和 slow recoveries. 然而，根据 美国心理学会 (APA), managing your stress can not only benefit your day-to-day health but can also help you strengthen your immune system.

Here are five ways you can boost your immune system in times of stress.

管理你的压力

作为一名大学生，感到压力是正常的. If you aren't careful you can end up  feeling overwhelmed by upcoming exams, 困难的课程或结识新朋友. If you can dentify your stressors 和 learn how to man年龄 them, your stress won't dominate your life. Stress man年龄ment is a key aspect in maintaining a healthy immune system. 一些常见的方法 应对压力 包括:

• 写日记
• 练习冥想
• 保持积极
• 有效管理时间
• 给自己留点时间

锻炼

锻炼是另一个 健康的习惯 这不仅可以帮助你管理压力. When you exercise, you create hormones like endorphins which will make you feel less stressed. Excercise also improves your overall cardiovascular health 和 immunity. Regular exercise increases your body’s production of antibodies 和 T-cells which fight off infection, 疾病和其他有害细菌. By increasing the heart rate during exercise it causes a boost in your immune system.

健康饮食

Staying hydrated 和 having enough to eat is a great way to stay healthy! A lack of hydration or nutrients increases stress 和 lowers your body’s ability to fight off illnesses. Make sure you’re drinking the appropriate amount of water, 大约一天八杯, 避免脱水, 疲劳和压力.

包括高营养的食物, 比如抗氧化剂和铁, in your diet provide your body with the tools needed to create antibodies 和 hormones crucial to the immune system. 一些 foods known to boost your body’s immunity 包括:

• 柑橘类水果
• 蓝莓
• 菠菜
• 西兰花
• 姜黄
• 姜
• 酸奶
• 大蒜

睡眠

Adults should be getting seven to eight hours of sleep per night, 但压力往往会让它变得困难, 导致失眠或睡眠不足的. 研究 have shown that sleep improves immune system health through the production of T-cells 和 other health-promoting hormones.

一些 帮助你获得一个完整的夜晚休息的建议 包括:

• 睡前放松
• 设定一个一致的就寝时间
• 写一个睡眠日记
• 均衡饮食
• 临睡前远离电子产品
• 定期锻炼

和亲密的朋友出去玩

Taking the time to socialize can indirectly strengthen your body’s immunity. A good friend group can act as a motivator to practice healthy behavior such as going on a jog as a group or having regular video calls.

Friends can also act as a buffer during times of stress by acting as a 支持系统 或者让你从消极的想法中分心.

当你养成良好的健康习惯, it’s easier to h和le your course load 和 the other parts of your busy life.