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常做6件事 灭掉体内致病"火" & Best Vitamins

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1.盯紧腰围

肥胖是身体发炎的关键推手,美国饮食协会(ADA)指出,只要比标准体重超过9公斤,身体就处于促发炎(pro-inflammation)状态。其中尤以脂肪变大而累积在内脏周围的"内脏脂肪"危害更甚。内脏脂肪启动体内的化学反应,促使白血球活化,更加剧发炎。

2.一觉到天亮

充足的睡眠是抵御发炎最好的武器。人们经过一整天的活动,身体累积许多自由基,持续伤害组织细胞,必须藉由睡眠减缓新陈代谢,免疫系统分泌天然调节因子,启动自我修补机制,进而缓解体内发炎状态。因此,俗话说"睡觉胜过吃补",一点都没错,正常作息、充足睡眠是最佳免疫处方,医生建议晚间11点前入眠最好。

3.保持空气清新

空气污染和心脏病、过敏等发炎相关症状有关,而生活中最主要的两项污染源,一是都市脏空气、一是瓦斯炉。如果没办法改变居住地、另选空气质量好的地点,至少可在睡眠时使用空气清净机,以确保每天近三分之一时间能呼吸到干净空气。另外,将瓦斯炉更换为电炉、瓦斯热水器改成电热水器。更重要的是,切忌抽烟和吸二手烟,避免有害空气入侵。

4.抒压维持好心情

外界压力、情绪刺激等心情上的变化,都会活化全身的免疫系统,台北荣总心脏内科医师陈肇文观察,常怀敌意、容易忧郁、躁郁的人通常比较容易心肌梗塞,因此,随时保持心情平和、有畅通的宣泄抒压管道,才能避免发炎上身。

5.用牙线吧

牙龈疾病是高度发炎现象,研究统计,患有牙周病的人可能引发心脏病的机率,是一般没有牙周病者的1.5~2倍,文献上也有牙周病造成风湿性心脏病、脑中风、肺炎的案例。

伴随牙周病出现的发炎激素可能引起严重系统性发炎,因此,经常使用牙线、定期检查牙齿、保持口腔清洁,是避免发炎、预防疾病的重要课题。

6.动起来,打个太极拳

运动不仅有助维持体重,也能抗发炎。美国艾莫瑞大学医学院2002年研究发现,40岁以上、每个月做4~21次运动的人,血液中代表发炎状态的CRP值和白血球数值都下降,原先的关节炎症状也跟着消失。身体的防御系统和军队一样,必须经常操练,透过运动可刺激免疫细胞,让免疫机制保持稳定状态,一旦外界病菌入侵便可迅速整军,扑灭发炎。

The 15 Best Vitamin Brands of 2022: A Dietitian’s Picks

  • Best overall vitamin brand: Thorne
  • Best allergy-friendly vitamin brand: Pure Encapsulations
  • Best multivitamin brand: Ritual
  • Best affordable vitamin brand: NOW
  • Best vitamin brand for kids: Llama Naturals
  • Best prenatal vitamin brand: FullWell
  • Best personalized vitamin brand: HUM Nutrition
  • Best brand with daily vitamin packs: Care/of
  • Best vegan vitamins brand: Garden of Life
  • Best collagen supplement brand: Vital Proteins
  • Best omega-3 vitamins brand: Nordic Naturals
  • Best hair, nails, and skin vitamins brand: OLLY
  • Best probiotic supplements brand: Bio-Kult, Culturelle
  • Best vitamins brand for athletes: Klean Athlete
  • Culturelle

    • Why we chose it: Culturelle provides a variety of probiotic supplements designed to support gut health, all of which are produced in a facility certified by NSF International.
    • Types of vitamins available: probiotics, alone or combined with multivitamins or other nutrients
    • Price: $–$$

    As one of the leading probiotic manufacturers on the market, Culturelle is a top-notch brand trusted by consumers and healthcare professionals alike.

    The brand provides probiotics specifically for children, infants, and adults, along with supplements that combine probiotics with other nutrients, such as fiber, vitamin D, and omega-3 fatty acids.

    One of their best-selling supplements, Culturelle Digestive Daily Probiotic, is shelf-stable and packs 10 billion colony-forming units (CFUs) into each serving.

    Culturelle products are manufactured in a facility that’s certified by NSF International, and each product lot is carefully inspected prior to packaging.

    Most Culturelle supplements are also free of common allergens like dairy, soy, and gluten, making them great options for those with food allergies.

    Pros

    • The products are manufactured in a third-party certified facility.
    • Many supplements are shelf-stable and free of common allergens.
    • Some products are tailored to various health concerns.

    Cons

    • The product selection is limited.
    • The supplements are not third-party tested or certified.

    Best vitamins brand for athletes

If you’re unable to meet your nutritional needs through your diet alone, supplements can be a convenient and effective way to do so.

That said, not all vitamin and mineral supplements are created equal.

In fact, some brands are pumped full of fillers, additives, and unhealthy ingredients that can do more harm than good when it comes to your health.

It’s important to choose a reputable brand that has undergone extensive testing, ideally by a third-party lab, and is sourced from high quality ingredients. Doing so can ensure that you’re getting a supplement that’s pure and potent and that your body can use efficiently.

Here are the 15 best vitamin brands to help meet your nutritional needs, as well as the criteria we used to choose them.

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1 请大家一起呼吁:祖国文明建设应从央视和国营媒体禁刊酒类广告做起。酒,从精神到肉体已经伤害了无数国人!
-《海外南开人网》敬启

starAlcohol and Aging 酒精与衰老(英/中)

starHow Alcohol Affects Your Body 酒精如何伤害你的身体 (英/中)

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