舒壓達人

<span style="font-family: verdana, Arial; line-height: normal; "><br><strong><strong><span  style="font-family: 新細明體;"><font color="#800080">為什麼有人從不生病？當全辦公室的人都在打噴嚏、流鼻水和咳嗽時，有位仁兄卻相安無事。不要妒忌，要偷學他們幾招。你也能增強免疫力，遠離疾病。</span></font></strong></strong><br><span  style="font-family: 新細明體;"><span lang="EN-US" style="font-size: 12pt; "><br><strong><strong><span style="font-weight: normal; "><font color="#008080"><font style="color: #800000; "><font style="background-color: #60bf00; "><font style="background-color: #40ffa0; "><font style="background-color: #0000bf; "><font style="background-color: #007f40; "><font style="color: #ffff00; "><font style="color: #800000; "><font style="background-color: #ffff40; ">1.<span style="color: #c0504d; "></span></span></font></font></font></font></font></font></font></font></span></strong></strong></span></font><strong><strong><font color="#c0504d"><span style="font-weight: normal; color: #c0504d; "><font style="color: #bf5f00; "><font style="color: #bf005f; "><font style="color: #800000; "><font style="color: #800000; "><font style="color: #800000; "><font style="background-color: #60bf00; "><font style="background-color: #40ffa0; "><font style="background-color: #0000bf; "><font style="background-color: #007f40; "><font style="color: #ffff00; "><font style="color: #800000; "><font style="background-color: #ffff40; ">注意口腔衛</font></font></font></font></font></font></font></font><font style="color: #007f7f; "><font style="color: #800000; "><font style="color: #800000; "><font style="background-color: #60bf00; "><font style="background-color: #40ffa0; "><font style="background-color: #0000bf; "><font style="background-color: #007f40; "><font style="color: #ffff00; "><font style="color: #800000; "><font style="background-color: #ffff40; ">生</font></font></font></font></font></font></font></font></font><font style="color: #800000; "><font style="background-color: #60bf00; "><font style="background-color: #40ffa0; "><font style="background-color: #0000bf; "><font style="background-color: #007f40; "><font style="color: #ffff00; "><font style="color: #800000; "><font style="background-color: #ffff40; ">。</font></font></font></font></font></font></font></font></font></font></font></font></font></span></font></strong></strong><font color="#008080"><strong><strong><span  style="font-family: 新細明體;"><span style="font-weight: normal; ">芝加哥公關顧問瓊安娜</span></span></strong></strong><strong><strong><span  style="font-family: 新細明體;"><span style="font-weight: normal; ">‧</span></span></strong></strong><strong><strong><span  style="font-family: 新細明體;"><span style="font-weight: normal; ">布魯薩德（<span lang="EN-US">Joanna Broussard</span>）指出，每天使用漱口水，不但使她牙齒更健康，可能也防止其他疾病。她是<span lang="EN-US">12</span>年前聽牙醫建議，每天早晨刷牙後用漱口水漱口。從此以後，即使同事全都感冒，她仍免疫。此外，口腔衛生差不只會引發牙周病，還可能導致糖尿病。</span></span></strong></strong></font><br><span  style="font-family: 新細明體;"><span lang="EN-US" style="font-size: 12pt; "><br><strong><strong><font color="#008080"><span style="font-weight: normal; "><font style="background-color: #ffff00; "><font style="color: #800000; background-color: #ffff00; ">2.</span></font></span></font></strong></strong></span></font><strong><strong><font color="#c0504d"><span style="font-weight: normal; color: #c0504d; "><font style="color: #800000; "><font style="background-color: #ffff00; ">不斷洗手</font></font><font style="color: #007f7f; "><font style="background-color: #ffff00; "><font style="color: #800000; background-color: #ffff00; ">。</font></font></font></span></font></strong></strong><font color="#008080"><strong><strong><span  style="font-family: 新細明體;"><span style="font-weight: normal; ">洗手防菌的道理人人知道，但很多人上洗手間後卻不遵行。希拉</span></span></strong></strong><strong><strong><span  style="font-family: 新細明體;"><span style="font-weight: normal; ">‧</span></span></strong></strong><strong><strong><span  style="font-family: 新細明體;"><span style="font-weight: normal; ">凱斯醫師（<span lang="EN-US">Hyla Cass</span>）說，要防止生病，經常洗手至關緊要。在流行性感冒季節，每天要多用肥皂洗手。因為接觸病原地方太多，包括門把、樓梯扶手和別人的手，必須保持雙手乾淨。據估計，正確洗手<span lang="EN-US">20</span>秒能讓全美<span lang="EN-US">3.7</span>億人遠離感冒，還能預防其他傳染病。</span></span></strong></strong></font><br><span  style="font-family: 新細明體;"><span lang="EN-US" style="font-size: 12pt; "><br><strong><strong><font color="#008080"><span style="font-weight: normal; "><font style="background-color: #ffff00; "><font style="color: #800000; background-color: #ffff00; ">3.</span></font></span></font></strong></strong></span></font><strong><strong><font color="#c0504d"><span style="font-weight: normal; color: #c0504d; "><font style="color: #800000; "><font style="background-color: #ffff00; ">一天一個蘋果真的有效</font></font><font style="color: #007f7f; "><font style="background-color: #ffff00; ">。</font></font></span></font></strong></strong><font color="#008080"><strong><strong><span  style="font-family: 新細明體;"><span style="font-weight: normal; ">老媽明訓「每天一個蘋果，醫師都失業。」不是蓋的。紅蘋果、青花菜（<span lang="EN-US">broccoli</span>）及綠茶，含有一種叫槲皮素（<span lang="EN-US">quercetin</span>）的天然抗氧化劑，能讓有精神壓力的人增強免疫力。阿帕拉契州大（<span lang="EN-US">Appalachian State</span>）教授大衛</span></span></strong></strong><strong><strong><span  style="font-family: 新細明體;"><span style="font-weight: normal; ">‧</span></span></strong></strong><strong><strong><span  style="font-family: 新細明體;"><span style="font-weight: normal; ">尼曼博士（<span lang="EN-US">David Nieman</span>）研究發現，連續<span lang="EN-US">5</span>周每天攝取<span lang="EN-US">1</span>公克槲皮素的自由車選手，在激烈運動後只有<span lang="EN-US">5%</span>患呼吸道疾病。而且腦筋清楚，反應較快。</span></span></strong></strong></font><br><span  style="font-family: 新細明體;"><span lang="EN-US" style="font-size: 12pt; "><br><strong><strong><font color="#008080"><span style="font-weight: normal; "><font style="background-color: #ffff00; "><font style="background-color: #ffff00; "><font style="color: #800000; ">4.</span></font></font></span></font></strong></strong></span></font><strong><strong><font color="#c0504d"><span style="font-weight: normal; color: #c0504d; "><font style="color: #800000; "><font style="background-color: #ffff00; "><font style="color: #800000; ">擴大社交</font></font></font></span></font></strong></strong><font color="#008080"><strong><strong><span  style="font-family: 新細明體;"><span style="font-weight: normal; "><font style="background-color: #ffff00; "><font style="color: #800000; ">。</span></font>卡耐基</span></font></strong></strong><strong><strong><span  style="font-family: 新細明體;"><span style="font-weight: normal; ">‧</span></span></strong></strong><strong><strong><span  style="font-family: 新細明體;"><span style="font-weight: normal; ">梅隆大學（<span lang="EN-US">Carnegie Mellon University</span>）心理學教授薛頓</span></span></strong></strong><strong><strong><span  style="font-family: 新細明體;"><span style="font-weight: normal; ">‧</span></span></strong></strong><strong><strong><span  style="font-family: 新細明體;"><span style="font-weight: normal; ">柯恩</span></span></strong></strong><strong><strong><span  style="font-family: 新細明體;"><span style="font-weight: normal; ">博士（<span lang="EN-US">Sheldon Cohen</span>）說，當受到病毒侵襲時，外向的人比內向的人感冒率更低。同時，社交愈廣的人，當受到病毒侵襲時更不容易感冒。而且患心臟病也較少，壽命也更長。</span></span></strong></strong></font><br>&nbsp;<br><strong><strong><span lang="EN-US" style="font-weight: normal; font-size: 12pt; "><font color="#008080"><font style="background-color: #ffff00; "><font style="color: #800000; background-color: #ffff00; ">5</font></font><span style="color: #974806; "><font style="background-color: #ffff00; ">.</font></span></font></span></strong></strong><strong><strong><font color="#ff0000"><span style="font-weight: normal; color: red; "><font style="color: #7f3f00; "><font style="color: #82393c; "><font style="background-color: #ffff00; ">勤練身體</font></font></font></span></font></strong></strong><font color="#008080"><strong><strong><span  style="font-family: 新細明體;"><span style="font-weight: normal; "><font style="background-color: #ffff00; "><font style="color: #800000; ">。</span></font>紐約市武術教練珍妮佛</span></font></strong></strong><strong><strong><span  style="font-family: 新細明體;"><span style="font-weight: normal; ">‧</span></span></strong></strong><strong><strong><span  style="font-family: 新細明體;"><span style="font-weight: normal; ">卡塞塔（<span lang="EN-US">Jennifer Cassetta</span>）和祖父母皆為練功出身，三人都從不生病。她認為運動可保持心理平靜和減輕壓力，健身和體能訓練可增強免疫力。她原是菸不離手、每晚吃外賣、愛喝咖啡的<span lang="EN-US">20</span>多歲女子。自從<span lang="EN-US">8</span>年前練武後，開始戒菸、練功、吃得健康，從此脫胎換骨。如今<span lang="EN-US">30</span>多歲，比年輕時還有勁。克莉絲蒂安娜</span></span></strong></strong><strong><strong><span  style="font-family: 新細明體;"><span style="font-weight: normal; ">‧</span></span></strong></strong><strong><strong><span  style="font-family: 新細明體;"><span style="font-weight: normal; ">諾斯洛普醫師（<span lang="EN-US">Christiane Northrup</span>）說，認真運動可改善血液環，增加白血球細胞。一旦病菌侵入，迅速即遭殲滅。</span></span></strong></strong></font><br><span  style="font-family: 新細明體;"><span lang="EN-US" style="font-size: 12pt; "><br><strong><strong><font color="#008080"><span style="font-weight: normal; "><font style="background-color: #ffff00; "><font style="color: #800000; background-color: #ffff00; ">6.</span></font></span></font></strong></strong></span></font><strong><strong><font color="#c00000"><span style="font-weight: normal; color: #c00000; "><font style="color: #800000; "><font style="background-color: #ffff00; ">睡眠要<font style="background-color: #ffff00; ">充</font><font style="background-color: #800000; "><font style="background-color: #ffff00; ">足</font></font></font></font><font style="color: #007f7f; "><font style="background-color: #ffff00; "><font style="background-color: #800000; "><font style="background-color: #ffff00; "><font style="color: #800000; background-color: #ffff00; "><font style="color: #800000; background-color: #ffff00; ">。</font></font></font></font></font></font></span></font></strong></strong><strong><strong><span  style="font-family: 新細明體;"><span style="font-weight: normal; "><font color="#008080">諾斯洛普說，睡眠是保持健康最佳方法，每天睡足<span lang="EN-US">8</span>小時絕對讓你少生病。柯恩說，睡眠效率也很重要，一踫枕頭就睡著而且整夜好睡的人，比那些老是醒來的人更不容易感冒。諾斯洛普說，睡眠好使代謝（<span lang="EN-US">melatonin</span>）上升，有助恢復免疫力。</span></span></font></strong></strong><br><span  style="font-family: 新細明體;"><span lang="EN-US" style="font-size: 12pt; "><br><strong><strong><span style="font-weight: normal; "><font color="#008080"><font style="background-color: #800000; "><font style="background-color: #ffff00; "><font style="color: #800000; ">7</span></font></font></font><font color="#c00000"><span style="color: #c00000; "><font style="background-color: #ffff00; "><font style="color: #800000; background-color: #ffff00; "><font style="background-color: #800000; "><font style="background-color: #ffff00; "><font style="color: #800000; ">.</font></font></font></font></font></span></font></span></strong></strong></span></font><strong><strong><font color="#c00000"><span style="font-weight: normal; color: #c00000; "><font style="background-color: #ffff00; "><font style="background-color: #800000; "><font style="background-color: #ffff00; "><font style="color: #800000; ">無</font></font></font><font style="background-color: #ffff00; "><font style="color: #800000; ">憂無慮，戰勝壓力，強調積極面</font></font></font></span></font></strong></strong><strong><strong><span  style="font-family: 新細明體;"><span style="font-weight: normal; "><font color="#008080"><font style="background-color: #ffff00; "><font style="background-color: #ffff00; "><font style="color: #800000; ">。</span></font></font>不要老擔心生病。諾斯洛普說，害怕染病反而降低免疫力，後來真的嚇死自己。經常憂慮造成可體松（<span lang="EN-US">cortisol</span>）和腎上腺素（<span lang="EN-US">epinephrine</span>）上升，這種壓力荷爾蒙如長期上升，身體免疫系統即衰退減弱。柯恩研究則顯示，快樂、熱心、鎮定的人比較不容易感冒。他和研究同仁調查<span lang="EN-US">193</span>名健康的成人兩周，每天紀錄其積極和消極情緒，然後讓他們接觸感冒病毒。結果發現積極樂觀的人較少感冒，對呼吸道疾病也有更強的抵抗力。</font></span></font></strong></strong><br><span  style="font-family: 新細明體;"><span lang="EN-US" style="font-size: 12pt; "><br><strong><strong><font color="#008080"><span style="font-weight: normal; "><font style="background-color: #ffff00; "><font style="color: #800000; ">8.</span></font></span></font></strong></strong></span></font><strong><strong><font color="#c00000"><span style="font-weight: normal; color: #c00000; "><font style="background-color: #ffff00; "><font style="color: #800000; ">多吃維他命</font></font></span></font></strong></strong><font color="#008080"><strong><strong><span  style="font-family: 新細明體;"><span style="font-weight: normal; "><font style="background-color: #ffff00; "><font style="color: #800000; ">。</span></font>諾斯洛普說，世界各國都缺維他命<span lang="EN-US">D</span>。人人需要維他命<span lang="EN-US">D</span>，可從鮭魚、雞蛋和牛奶攝取。凱斯說，有些處方藥會剝奪身體的維他命<span lang="EN-US">D</span>。營養專家伊莉莎白塔</span></font></strong></strong><strong><strong><span  style="font-family: 新細明體;"><span style="font-weight: normal; ">‧</span></span></strong></strong><strong><strong><span  style="font-family: 新細明體;"><span style="font-weight: normal; ">波利提（<span lang="EN-US">Elisabetta Politi</span>）說，美國人普遍缺乏維他命<span lang="EN-US">C</span>。多吃維他命<span lang="EN-US">C</span>不見得可防感冒，但從蔬菜水果攝取可增強免疫力。</span></span></strong></strong></font><br><span  style="font-family: 新細明體;"><span lang="EN-US" style="font-size: 12pt; "><br><strong><strong><span style="font-weight: normal; "><font color="#008080"><font style="background-color: #ffff00; "><font style="color: #800000; background-color: #ffff00; ">9</span></font><span style="color: #c00000; "><font style="background-color: #ffff00; ">.</font></span></font></span></strong></strong></span></font><strong><strong><font color="#c00000"><span style="font-weight: normal; color: #c00000; "><font style="background-color: #ffff00; ">心理戰勝身<font style="color: #800000; ">體</font></font></span></font></strong></strong><font color="#008080"><strong><strong><span  style="font-family: 新細明體;"><span style="font-weight: normal; "><font style="background-color: #ffff00; "><font style="color: #800000; ">。</span></font>亞特蘭大室內設計師瑪莉莎</span></font></strong></strong><strong><strong><span  style="font-family: 新細明體;"><span style="font-weight: normal; ">‧</span></span></strong></strong><strong><strong><span  style="font-family: 新細明體;"><span style="font-weight: normal; ">高特（<span lang="EN-US">Melissa Galt</span>）更相信「心藥」，表示自己經常出差沒空生病，也從不做任何防止傳染動作。諾斯洛普說，一旦有想法，身體會隨之發生一連串的生化反應。積極的態度會提高一氧化氮（<span lang="EN-US">nitric oxide</span>），改善免疫力和血液循環，更不容易生病。</span></span></strong></strong></font><br><span  style="font-family: 新細明體;"><span lang="EN-US" style="font-size: 12pt; "><br><strong><strong><font color="#008080"><span style="font-weight: normal; "><font style="background-color: #ffff00; font-size: 12px; "><font style="color: #800000; font-size: 12px; background-color: #ffff00; ">10.</span></font></span></font></strong></strong></span></font><font size="5"><strong><strong><font color="#c00000" size="3"><span style="font-weight: normal; color: #c00000; "><font style="font-size: 12px; "><font style="background-color: #ffff00; font-size: 12px; ">學習冥想</font></font></span></font></strong></strong><font color="#008080"><font size="3"><strong><strong><span style="font-weight: normal; "><font style="font-size: 12px; "><font style="background-color: #ffff00; font-size: 12px; "><font style="color: #800000; font-size: 12px; background-color: #ffff00; ">。</font></font>聖塔蒙尼卡（</font><span lang="EN-US"><font style="font-size: 11px; ">Santa Monica</font></span><font style="font-size: 11px; ">）瑜伽治療師費莉絲</font></span></strong></strong><strong><strong><span style="font-weight: normal; "><font style="font-size: 11px; ">‧</font></span></strong></strong></font><strong><strong><span style="font-weight: normal; "><font size="3"><font style="font-size: 11px; ">瑞安儂（</font><span lang="EN-US"><font style="font-size: 11px; ">Felice Rhiannon</font></span><font style="font-size: 11px; ">）靠冥想（</font><span lang="EN-US"><font style="font-size: 11px; ">meditation</font></span><font style="font-size: 11px; ">）和呼吸訓練，使自己的神經系統更平靜，並掃除免疫障礙，平靜的心帶來平靜的身體。她感冒減少，睡得香，應付壓力能耐大</font></font><font style="font-size: 11px; ">增。</font></span></strong></strong></font></font><span lang="EN-US"><font style="font-size: 11px; "><br></font></span><strong><strong><font color="#008080" size="4"><span style="font-weight: normal; "><font style="font-size: 11px; ">威斯康辛大學與哈佛大學的研究發現，參加</font><span lang="EN-US"><font style="font-size: 11px; ">8</font></span><font style="font-size: 11px; ">周冥想訓練的志願者產生更多流行性感冒抗體。</font></span></font></strong></strong><span><br><br><a href="http://www.atlaspost.com/landmark-972064.htm#ixzz0yKbwjZpS" style="color: #003399; text-decoration: none; ">疾病不上身 10大守則 - 地圖日記</a><a href="http://www.atlaspost.com/landmark-972064.htm#ixzz0yKbwjZpS" style="color: #003399; text-decoration: none; ">http://www.atlaspost.com/landmark-972064.htm#ixzz0yKbwjZpS</a><br>(網址連回本文)</span></span>