有提高免疫系统效率的许多方法over time, such as integrating more fruits and vegetables into your meals,设定一致的睡眠时间表andstaying hydrated- 当然，洗手，优先考虑睡眠并促进肠道健康。但是，由于人们已经在嗅探，咳嗽和打喷嚏时，现在有很大的免疫力提升呢？
幸运的是，有几种快速的方法可以立即增强免疫力：
GO OUTSIDE
有一个新的科学领域称为生态疗法，这听起来很像：研究人员发现外面可以是其自身的治疗性放松形式，并带有对焦虑和抑郁等常见情绪障碍的好处。
走路的人在大自然中- 例如，在城市环境中，发现在额叶皮层（大脑区域）中，您专注于负面思想的区域较低。随着热情和乐观的爆发，可能会变得更强烈的免疫力，据考证。
Plus, you’ll likely get some阳光暴露的维生素D，这可以赋予免疫系统的利益，以及许多其他优势。
波士顿大学医学中心的热疗，光线和皮肤研究中心主任迈克尔·霍利克（Michael Holick）博士说：“如果阳光有些阳光，您将获得更强壮的骨头，降低血压，甚至更深的睡眠。”“阳光会出现有利的生物学过程，您不会服用维生素D补充剂。”
他建议最好将阳光放在肩膀，手臂或腿上，而不是背部或脸部 - 背部会增加癌症的风险，脸部会增加您的皱纹和瑕疵的风险。
休息一天
虽然运动总体上可能对您的免疫系统很棒，但有一个回报的点，因为所有练习提供了短期压力and炎对于有用的身体，只要在短期内留下来。
There’s a line between training hard and overtraining, says functional and integrative medicine practitioner Chris Kresser. The latter means your body doesn’t have enough time to replenish itself after exercise, which means you’re staying in a chronic stress mode. If there’s one thing that really sabotages your immune system, it’s stress.
Build active rest days into your schedule, which means downshifting to a gentle yoga class, a long walk or an easy bike ride. For an extra immunity boost, take your recovery outside.
宠物动物
除非您有过敏，否则taking time to pet an animal可以对您的免疫系统产生直接和积极的影响。
一个学习在大学生中发现，那些抚摸狗不到20分钟的人（而不是抚摸动物或舒适地坐在沙发上的对照组），其免疫球蛋白A水平显着增加。这种抗体在您的免疫功能中起着重要作用，因此您拥有的越多，您就越受到保护。
READ A BOOK
通过社交媒体或某些政治场所滚动可能会暂时增加血压 - 对您的免疫系统并不好 - 但好消息是reading books can have the opposite effect。
“当你从事一本书,你有更多的cognitive engagement, and that has a cascading health effect,” says Becca Levy, Ph.D., a professor of epidemiology in the Yale School of Public Health. In addition to improved blood pressure, you may also be lowering stress, improving sleep and honing your thinking skills.
Levy说，塞进一本书 - 小说或非小说，印刷或电子阅读器 - 使您的大脑和身体可以更有效地放松。
笑
Much like being outside decreases your negative thoughts, taking a break (which itself is good for your immunity) helps — and laughing amplifies that. Taking a moment to watch a funny video or read something amusing can increase your sense of optimism as well — especially at a time when the drumbeat of distressing news is hard to ignore.
一项研究found those who have a negative outlook on life tend to be at higher risk for illness because their immune systems may not operate as efficiently. This could be because feeling distressed, frustrated or overwhelmed keeps stress hormones like cortisol and adrenaline elevated. That can burn out your immune system more quickly.
底线
总的来说，无论您做什么，您都会接触病毒。但是，将上述策略与长期策略（即，洗手，睡觉，促进肠道健康，保持水分）相结合可以有很长的路要走。
