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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，當孩子們返回校園時，孩子們的免疫系統都會在前幾個星期和感冒和其他疾病作斗爭，對此家長們通常都有心理準備。
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，又多了一個致命的流行性疾病。這個流行性疾病與其他疾病的癥狀很像。現在，隨著孩子們準備步入校園，新冠疫情人數也在不斷激增，而未滿12歲的兒童目前還無法針對病毒接種疫苗。
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.
根據美國疾病控制與預防中心的指導，由生活習慣，比如攝入有營養的食物、鍛煉和睡眠所形成的良好的免疫系統有助于減少患上新冠的風險。
At the same time, no single food will totally prevent someone from catching coronavirus or cure the disease, the World Health Organization has said.
同時，根據世界衛生組織介紹，沒有哪一種食物可以使人免于感染新冠病毒或能夠治愈新冠肺炎。
"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."
“我們知道，免疫受損的人群更容易感染新冠肺炎并且癥狀會非常嚴重，”CNN醫藥分析師Leana Wen，喬治華盛頓大學Milken研究所公共健康學院健康政策與管理學客座教授兼急診醫師表示。“我們不清楚改善免疫系統能夠在多大程度抵御新冠肺炎。免疫系統能夠對抗新冠肺炎可能會成為常識，但是，我們沒有數據來證明這一點就是正確的。盡管如此，從常識來看，我們應該盡一切所能來改善健康。”
immune compromised ：免疫低下/免疫受損
emergency physician：急診醫師
visiting professor：客座教授/訪問教授
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.
因為免疫系統涉及多種功能且各種功能都在身體各個部位發揮作用，因此支撐免疫系統需要某些基本的模塊，Julie Stefanski，注冊飲食專家&營養學家兼營養和飲食學會發言人表示。以下7種方法可以幫助您從衛生、食物、休息等方面幫助孩子提升免疫力。
Encourage personal hygiene
鼓勵孩子講個人衛生
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.
保護孩子免于生病先從盡量防止孩子暴露在傳染媒介開始，Maya Adam，加州斯坦福大學兒科臨床助教表示。
"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."
“這的的確確與保持衛生習慣有關，”Adam說。“洗手很重要。我們教孩子的第一件事就是在允許的情況下盡量勤洗手。另外，還根據所在場所的建議，佩戴口罩并保持社交距離。盡量避免密集人群，特別是有可能存在潛在感染源時。”
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.
當孩子從學校回到家中或當孩子準時吃東西時，請勸說孩子洗手，Julia Zumpano，俄亥俄州克利夫蘭診所注冊和獲得許可的飲食專家表示。除非晚上要洗澡，否則要讓孩子在入睡前洗手、洗臉，她補充說道。
Follow immunization schedules
按時預防接種
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，未滿12歲的兒童還不能接種新冠疫苗，但是按時接種其他疫苗對于所有孩子的長期健康都至關重要，Adam表示。請咨詢孩子的兒科醫師，了解孩子目前需要接種哪些疫苗，Zumpano建議。
Immunization：預防接種
"(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.
“我鼓勵父母們相信事實，比如為什么沒有兒童患脊髓灰質炎，這是因為我們有專門針對這一疾病的疫苗，”Adam表示。如果且當孩子可以打新冠疫苗時，接種疫苗對于使孩子們保持健康并結束疫情至關重要。
Polio：脊髓灰質炎
"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準用于12歲以下兒童時，我希望自己11歲的孩子能夠成為第一批接種疫苗的人。在我看來，接種疫苗是我們總的健康習慣的一部分，”Adam補充表示。“這就像每天晚上我們都要刷牙并用牙線清潔牙齒一樣。這也和獲得足夠的睡眠并均衡飲食一樣。”
Feed them the rainbow
彩虹飲食
When it comes to using food to support immune function, one method all these experts advised is balanced nutrition.
涉及到利用食物來提高免疫功能，所有專家都建議營養均衡。
Balanced nutrition：營養均衡
"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.
“許多父母聽到這個建議時都會渾身一顫，因為對于‘這個建議到底是什么意思？我需要怎么做？，父母們都非常困惑’”，Adam，同時也是《愛食物的一家：兒童營養使用指南》的作者表示。“如果你希望在營養方面幫助孩子，那么請在預算允許的范圍內盡可能增加水果和蔬菜的種類。”
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.
鋅和維他命B、C和A是其他幾種有助于免疫細胞對抗傳染的微量營養素，Mark Corkins博士，美國兒科學會營養委員會主席表示。富含鋅的食物包括牡蠣、紅肉、家禽、堅果和海鮮。鮭魚、有機肉、綠色菜和乳制品等食物能夠提供維他命A。所有的食物類別都含有維他命B，只是含量各不相同。柑橘類水果、西蘭花、草莓和番茄都富含維他命C。
Micronutrient：微量營養素
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們可以看得見并方便拿取的地方，比如把削好皮的水果放在臺子上，這樣可以在零食時間吸引孩子的注意并勾起孩子們的食欲。在晚餐時，至少安排一道蔬菜，Stefanski表示。
Promote gut health
促進腸道健康
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.
我們胃腸道中的微生物體有助于調節免疫系統的作用方式，Corkins，兒科胃腸道圣裘德卓越主席兼田納西大學健康科學中心教授表示。含有能夠促進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 :胃腸道
Microbiome：微生物體
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建議，盡可能食用完整形態的食物，因為飲食中的某些纖維會滋養腸道細菌。
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.
睡眠時，我們的身體會再生，因此幫助孩子保持健康的睡眠習慣對于免疫功能至關重要，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.
對幼童來說，入睡前讀故事或者一起在外面散步是比較好的放松方式，Adam建議。年長一些的孩子也許喜歡通過聆聽冥想app音頻里的音頻或故事來放松。
"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小時開始放松，這樣可以幫助孩子們更好地進入睡眠，”她補充表示。“我認為聽放松音頻時，我們的孩子不會聽到最后，因為到放松音頻結束時，他們早就睡著了 。”
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，黑暗涼爽的房間最有利于讓孩子獲得充分的睡眠，Stefanski表示。美國兒科學會對于不同年齡段的寶寶需要多長時間的睡眠有詳細建議。
Help them reduce stress
幫助孩子減壓
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.
研究顯示，長期的壓力會抑制免疫系統，利用和子女相處的黃金時間、活動中的對話以及精神健康專業醫師來觀察孩子的精神健康狀況對于促進孩子的免疫同樣重要，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?'"
“我知道這聽上去不太可能做到，”Adam表示，但是“如果你準備吃飯，嘗試調整吃飯時間以便能夠和孩子共同進餐并聊天。關于用餐時間和進餐如何對孩子的精神健康有幫助，這方面的研究已經有很多。共同進餐之所以對孩子的精神健康有幫助是因為孩子有機會在固定的時間主動提起一些事情……如果直接走到孩子面前并說，‘最近有什么煩心事嗎？’，與上面的做法相比，這樣的做法其實更加缺乏效果。”
Get them outside
讓孩子去戶外
Since exercising releases mood-boosting chemicals, the following reduction in stress can support immune strength, Zumpano said.
由于鍛煉可以釋放改善心情的化學物質，因此壓力的減少也會增強免疫力，Zumpano表示。
文章來源：美國有線新聞網 翻譯&編輯：譯銳翻譯