As kids return to in-person schooling every year, parents are usually prepared for their children's immune systems to reckon with a few weeks of colds and other illnesses.
每年，当孩子们返回校园时，孩子们的免疫系统都会在前几个星期和感冒和其他疾病作斗争，对此家长们通常都有心理准备。 
 

Add to that list this year: a deadly pandemic, with some symptoms that can mimic other illnesses. As children head to school now, Covid-19 cases are surging and children under age 12 currently cannot be vaccinated against the virus.

今年，除了上述的感冒和其他疾病外，又多了一个致命的流行性疾病。这个流行性疾病与其他疾病的症状很像。现在，随着孩子们准备步入校园，新冠疫情人数也在不断激增，而未满12岁的儿童目前还无法针对病毒接种疫苗。

 

Having a well-functioning immune system supported by lifestyle habits such as eating nutritious foods, exercising and sleeping could help reduce Covid-19 risk, according to guidance from the US Centers for Disease Control and Prevention.

根据美国疾病控制与预防中心的指导，由生活习惯，比如摄入有营养的食物、锻炼和睡眠所形成的良好的免疫系统有助于减少患上新冠的风险。
 

At the same time, no single food will totally prevent someone from catching coronavirus or cure the disease, the World Health Organization has said.

同时，根据世界卫生组织介绍，没有哪一种食物可以使人免于感染新冠病毒或能够治愈新冠肺炎。
 

"We do know that people (who are) immune compromised are more likely to contract Covid and to get severely ill," said CNN Medical Analyst Dr. Leana Wen, an emergency physician and visiting professor of health policy and management at the George Washington University Milken Institute School of Public Health. "We don't know the degree to which improving your immunity would ward off Covid in some way. That might make common sense, but we don't have the data to say that that's the case. However, from a common sense perspective, we should be doing everything we can to improve health anyway."

“我们知道，免疫受损的人群更容易感染新冠肺炎并且症状会非常严重，”CNN医药分析师Leana Wen，乔治华盛顿大学Milken研究所公共健康学院健康政策与管理学客座教授兼急诊医师表示。“我们不清楚改善免疫系统能够在多大程度抵御新冠肺炎。免疫系统能够对抗新冠肺炎可能会成为常识，但是，我们没有数据来证明这一点就是正确的。尽管如此，从常识来看，我们应该尽一切所能来改善健康。”

immune compromised ：免疫低下/免疫受损

emergency physician：急诊医师

visiting professor：客座教授/访问教授

 

Because the immune system involves multiple functions that take place throughout the body, supporting it requires some basic building blocks, said Julie Stefanski, a registered dietitian and nutritionist and a spokesperson for the Academy of Nutrition and Dietetics. Here are seven ways you can support your child's immune system with hygiene, food, rest and more.

因为免疫系统涉及多种功能且各种功能都在身体各个部位发挥作用，因此支撑免疫系统需要某些基本的模块，Julie Stefanski，注册饮食专家&营养学家兼营养和饮食学会发言人表示。以下7种方法可以帮助您从卫生、食物、休息等方面帮助孩子提升免疫力。
 

Encourage personal hygiene

鼓励孩子讲个人卫生

Protecting your child from illness begins with trying your best to prevent him from being exposed to infectious agents in the first place, said Dr. Maya Adam, a clinical assistant professor of pediatrics at Stanford University in California.

保护孩子免于生病先从尽量防止孩子暴露在传染媒介开始，Maya Adam，加州斯坦福大学儿科临床助教表示。
 

"That involves really, really keeping up on the hygiene practices," Adam said. "Handwashing is huge. It's the number one thing that we can teach our kids to wash their hands frequently, as much as their setting allows. And as much as is recommended in their location, follow the guidelines on masking and social distancing. Try and be sensible about not being in large groups, especially if there are potential sources of infection."

“这的的确确与保持卫生习惯有关，”Adam说。“洗手很重要。我们教孩子的第一件事就是在允许的情况下尽量勤洗手。另外，还根据所在场所的建议，佩戴口罩并保持社交距离。尽量避免密集人群，特别是有可能存在潜在感染源时。”
 

Encourage hand washing when your kids get home from school or when they are about to eat, said Julia Zumpano, a registered and licensed dietitian at the Cleveland Clinic in Ohio. Unless it's shower night, have them wash their hands and faces before bed, too, she added.

当孩子从学校回到家中或当孩子准时吃东西时，请劝说孩子洗手，Julia Zumpano，俄亥俄州克利夫兰诊所注册和获得许可的饮食专家表示。除非晚上要洗澡，否则要让孩子在入睡前洗手、洗脸，她补充说道。
 

Follow immunization schedules
按时预防接种

Children under 12 currently can't be vaccinated against coronavirus but following schedules for other immunizations is critical for all children's long-term health, Adam said. Ask your child's pediatrician what vaccines are necessary for her at this stage of her life, Zumpano recommended.

目前，未满12岁的儿童还不能接种新冠疫苗，但是按时接种其他疫苗对于所有孩子的长期健康都至关重要，Adam表示。请咨询孩子的儿科医师，了解孩子目前需要接种哪些疫苗，Zumpano建议。

Immunization：预防接种
 

"(I'm) encouraging parents to trust in the fact that the reason we don't have polio cases, for example, is because a vaccine was introduced for that," Adam said. If and when your children are eligible, getting them vaccinated against coronavirus is key to both keeping them healthy and ending this pandemic.

“我鼓励父母们相信事实，比如为什么没有儿童患脊髓灰质炎，这是因为我们有专门针对这一疾病的疫苗，”Adam表示。如果且当孩子可以打新冠疫苗时，接种疫苗对于使孩子们保持健康并结束疫情至关重要。

Polio：脊髓灰质炎
 

"The minute that (Covid-19) vaccine is available and approved for under 12, my 11-year-old is going to be one of the first, I hope, to get it, because I think vaccines are part of our general health practice," Adam added. "It's like brushing and flossing our teeth at night. It's like getting enough sleep and eating balanced nutrition."

“一旦新冠疫苗上市并且批准用于12岁以下儿童时，我希望自己11岁的孩子能够成为第一批接种疫苗的人。在我看来，接种疫苗是我们总的健康习惯的一部分，”Adam补充表示。“这就像每天晚上我们都要刷牙并用牙线清洁牙齿一样。这也和获得足够的睡眠并均衡饮食一样。”
 

Feed them the rainbow

彩虹饮食

When it comes to using food to support immune function, one method all these experts advised is balanced nutrition.

涉及到利用食物来提高免疫功能，所有专家都建议营养均衡。

Balanced nutrition：营养均衡
 

"A lot of parents just shudder when they hear it, because there's so much confusion about 'What does that actually mean? What do I need to do?'" said Adam, who is also author of "Food Love Family: A Practical Guide to Child Nutrition." "If you do one thing for your kids in terms of nutrition," she added, increase the variety of fruits and vegetables as much as your budget allows.

“许多父母听到这个建议时都会浑身一颤，因为对于‘这个建议到底是什么意思？我需要怎么做？，父母们都非常困惑’”，Adam，同时也是《爱食物的一家：儿童营养使用指南》的作者表示。“如果你希望在营养方面帮助孩子，那么请在预算允许的范围内尽可能增加水果和蔬菜的种类。”
 

Zinc and B, C and A vitamins are a few other micronutrients that help immune cells fight infection, said Dr. Mark Corkins, the chair of the American Academy of Pediatrics committee on nutrition. Zinc-rich foods include oysters, red meat, poultry, nuts and seafood. Foods such as salmon, organ meats, green leafy vegetables and dairy products provide vitamin A. All food groups contain varying levels of B vitamins. And citrus fruits, broccoli, strawberries and tomatoes are rich in vitamin C.

锌和维他命B、C和A是其他几种有助于免疫细胞对抗传染的微量营养素，Mark Corkins博士，美国儿科学会营养委员会主席表示。富含锌的食物包括牡蛎、红肉、家禽、坚果和海鲜。鲑鱼、有机肉、绿色菜和乳制品等食物能够提供维他命A。所有的食物类别都含有维他命B，只是含量各不相同。柑橘类水果、西兰花、草莓和番茄都富含维他命C。

Micronutrient：微量营养素
 

Make healthier food options visible and accessible for kids by having fruits already peeled and on the counter to "catch their hunger" during snack times, Adam said. At dinner, ensure a vegetable is at least present or offered, Stefanski said.

Adam表示，把更加健康的食物放在孩子们可以看得见并方便拿取的地方，比如把削好皮的水果放在台子上，这样可以在零食时间吸引孩子的注意并勾起孩子们的食欲。在晚餐时，至少安排一道蔬菜，Stefanski表示。
 

Promote gut health
促进肠道健康

The microbiome in our gastrointestinal tract helps regulate how our immune system works, said Corkins, who's also a St. Jude Chair of Excellence in pediatric gastroenterology and a professor at the University of Tennessee Health Science Center. Foods with microbiome-supporting probiotics include yogurt, kefir, kimchi, sauerkraut and sourdough bread, Adam said.

我们胃肠道中的微生物体有助于调节免疫系统的作用方式，Corkins，儿科胃肠道圣裘德卓越主席兼田纳西大学健康科学中心教授表示。含有能够促进微生物群的益生菌的食物包括酸奶、酸牛乳酒、泡菜、酸菜和酸面包，Adam表示。

gastrointestinal tract :胃肠道

Microbiome：微生物体

Probiotics：益生菌
 

Stefanski recommended eating foods in their whole forms as often as possible since "gut bacteria is nourished by certain fibers in the diet."

Stefanski建议，尽可能食用完整形态的食物，因为饮食中的某些纤维会滋养肠道细菌。
 

Prioritize sleep

睡眠第一

Sleep is when bodies regenerate, so helping your kids maintain a healthy sleep routine is also essential for immune function, Zumpano said.

睡眠时，我们的身体会再生，因此帮助孩子保持健康的睡眠习惯对于免疫功能至关重要，Zumpano表示。
 

Young children could relax by being read to or brought along on a slow, outdoor walk before bed, Adam suggested. Older kids might enjoy winding down by listening to meditation app audios or stories.

对幼童来说，入睡前读故事或者一起在外面散步是比较好的放松方式，Adam建议。年长一些的孩子也许喜欢通过聆听冥想app音频里的音频或故事来放松。

 

"Start that routine even an hour before they're supposed to be sleeping so it just helps them transition into that phase better," she added. "I don't think our kids have ever heard the ends of those wind downs because they're asleep by the time it's finished."

“在入睡前1小时开始放松，这样可以帮助孩子们更好地进入睡眠，”她补充表示。“我认为听放松音频时，我们的孩子不会听到最后，因为到放松音频结束时，他们早就睡着了 。”
 

Additionally, a room that's dark and cool is most conducive to getting adequate sleep, Stefanski said. The American Academy of Pediatrics has details on how much sleep children need depending on age.

另外，黑暗凉爽的房间最有利于让孩子获得充分的睡眠，Stefanski表示。美国儿科学会对于不同年龄段的宝宝需要多长时间的睡眠有详细建议。
 

Help them reduce stress

帮助孩子减压

Since research has shown chronic stress is a depressant for the immune system, keeping an eye on your kid's mental health via quality time, discussions during activities and mental health professionals is also important for supporting immunity, Adam said.

研究显示，长期的压力会抑制免疫系统，利用和子女相处的黄金时间、活动中的对话以及精神健康专业医师来观察孩子的精神健康状况对于促进孩子的免疫同样重要，Adam表示。
 

"I know this sounds impossible," Adam said, but "if you're going to eat, try and time it so that you can eat with your kids and talk to them. There's a lot of research that's been done on mealtimes and how beneficial that is for kids' mental health, because it gives them a regular forum where they can bring up things. ... It's much less effective to go to a child and say, 'Is anything bothering you?'" 

“我知道这听上去不太可能做到，”Adam表示，但是“如果你准备吃饭，尝试调整吃饭时间以便能够和孩子共同进餐并聊天。关于用餐时间和进餐如何对孩子的精神健康有帮助，这方面的研究已经有很多。共同进餐之所以对孩子的精神健康有帮助是因为孩子有机会在固定的时间主动提起一些事情……如果直接走到孩子面前并说，‘最近有什么烦心事吗？’，与上面的做法相比，这样的做法其实更加缺乏效果。”
 

Get them outside

让孩子去户外

Since exercising releases mood-boosting chemicals, the following reduction in stress can support immune strength, Zumpano said.

由于锻炼可以释放改善心情的化学物质，因此压力的减少也会增强免疫力，Zumpano表示。





文章来源：美国有线新闻网              翻译&编辑：译锐翻译