• Sufficient Sleep

Sleep 7-8 hours a day. This will help to recover from tiredness, to keep mind and body healthy, and to guard against illness.

  • Exercise Outdoor Regularly

Maintain at least 30 mins of physical activities every day. Such as jogging, playing ball games and swimming.

An athlete may need to exercise 1-2 hours, but do avoid over-exercising. Consume sufficient protein after each exercise.

Vitamin D from sunlight exposure can help to fight off the invading bacteria and viruses.

  • Healthy Diet

Eat different colors of fruits and vegetables.

Avoid consuming too much sugar as it curbs immune system cells that defend the attacking bacteria.

  • Drink 8-10 glasses of warm water a day.
  • Wash hands regularly & shower (with warm water).
written by Lau Wai Fun

 

疫情期间,如何增强免疫力?

  • 充足睡眠

每天 7-8小时的睡眠,有助于消除疲劳、保持健康、增强免疫力。

  • 合理户外运动

每天运动至少三十分钟,运动员可以运动1-2小时,避免太激烈的训练。运动后补充蛋白质。户外运动晒太阳,摄取维生素D有助于提高免疫力。

例如:跑步、打球、游泳。

  • 健康饮食

多吃各种颜色的新鲜蔬菜和水果。

少吃精制糖,因为糖分会消弱白血球功能,导致免疫力下降。

  • 每天喝至少8-10杯水(温水更佳)
  • 勤洗手和洗澡(温水)

 

刘慧芬/文