7种触发狼疮复发的因素（part 1)

1. 7 Lupus Flare Triggers to Avoid
Flare-ups are often not predictable or avoidable, but steering clear of these seven lupus flare triggers may help reduce the number of flares you have.


1。7种触发狼疮复发的因素
复发往往是无法预测或可避免的,但是避开这七个触发狼疮复发的因素可能有助于减少复发。

Lupus flares are not always predictable and can come on at seemingly the most random of times. However, there are a few things you can do to avoid certain triggers that may end up setting flares in motion.
狼疮复发并不总是可以预测的,而且看似复发起来很随机。然而,有几件事你可以去做,以避免某些触发因素而终止复发的开始

Stress
I know that everyone says this and it seems super obvious, super vague and above all, super hard to do. Those are all true statements. However, there are things you can do to minimize and manage your stress to ensure that your body and mind remain calm.

压力
我知道大家都说这似乎超级明显,超级含糊不清,最重要的是,超级难做到。这些都是真正的说法。然而,有些事情你可以把它最小化并且控制你的压力,以确保你的身体和头脑保持冷静。

Whether you work or are a student, make sure you take some time for yourself to unwind. Whether this means painting your toenails, sitting in a bath or curling up with a cup of tea and a good book, make sure you have some serious “me” time a couple of times a week.

不管你还是一个学生还是已经工作了,确保你花一些时间让自己放松。不管是你给脚指甲涂涂指甲油,泡在浴缸里还是蜷缩在沙发里喝一杯茶或读一本好书,确保你一周之内有几次有这挣一个正儿八经的“自我”时间。
This can help take your mind off of your daily stressors and will set your body up to a healing path. Every now and then, when you can afford it, try and treat yourself with a massage or a pedicure or manicure – whatever will really help you relax. As this is rather expensive, it isn’t wise to make a habit of it, but every once in a while will do you good!
这可以帮助把你的注意力从你的日常压力中解脱出来并且将你的身体引上康复的道路。时不时的,如果条件允许，去做做按摩或足疗，不管怎样那真的会帮助你放松。因为这花费很贵,显然养成习惯就不明智了,但每隔一段时间去做一次对你会很好!

2. Poor Sleep
Many of us have terrible sleeping habits, due to stress, lupus, family life or our jobs. While it may not be possible to get an amazing night’s rest every single night, it is always worth a try. Before you go to bed, set aside a few moments to unwind and relax away from the computer and any other electronic devices.

2。睡眠不好
我们中的很多人有非常可怕的睡眠习惯,都是由于压力、红斑狼疮、家庭生活或工作导致的。虽然不可能每个晚上都能美美地睡个好觉，它总是值得一试。在你上床睡觉之前,留出几分钟放松,放松，远离电脑和那些电子设备。

Take the time to either listen to some nature or white noise sounds or even listen to a guided meditation. Try and block off eight to nine (or more if exhaustion is a big symptom for you) hours per night dedicated to sleeping and use those hours to either sleep or relax without any outside influence. Sleeping well can bolster your immune system and help you avoid a whole host of illnesses that can trigger a lupus flare.
花时间去听一些自然界的声音甚至去听一个冥想音乐。试着每晚睡足8 - 9小时(或更多如果你感觉特别疲惫）,并且尽情放松不受仼何外面界干扰。睡觉也能增强你的免疫系统,帮助你避免很多那些触发红斑狼疮复发的疾病。

Eating Badly
Unfortunately there is no magical diet that will cure lupus, the way a lot of fraudsters claim. But this doesn’t mean that you should eat badly. Eating excessive amounts of sugar or fat can contribute to your body feeling sluggish and an overall “sick” feeling, which can lead to lupus flares or activate your symptoms. Personally, I find that lots of protein ups my energy and this may be helpful to you. Try and eat a balanced diet with a limited amount of sugar, salt and fat and an increased amount of protein.

饮食不当
不幸的是没有一种魔法饮食可以治疗红斑狼疮,有些骗子也那样讲。但这并不意味着你应该不好好吃饭。吃过量的糖或脂肪会使你的身体感到疲惫和整体“生病”的感觉,从而导致狼疮复发或激活你的症状。就我个人而言,我发现很多蛋白质增加我的能量,这可能对你也有帮助。试着吃均衡的饮食与数量有限的糖、盐和脂肪增加蛋白质的量。

Additionally, nightshade vegetables (tomato, eggplants and peppers) and alfalfa sprouts are said to increase inflammation and therefore can trigger a lupus flare. Of course, you can have these things in moderation, but eating too many of them may cause an issue.
此外,茄属植物蔬菜(番茄、茄子和辣椒)和苜蓿芽会增加炎症,因此会引发红斑狼疮复发。当然,你可以适量吃这些东西,但是吃太多可能会导致出现问题。

4. Colds and Flus
Depending on your profession, you may be completely unable to stay away from the flu and cold virus during flu and cold season. The flu and cold viruses typically spread because during the winter months, we are all indoors more often and more susceptible to spreading illnesses between us. This means that anywhere you work could potentially turn into a cesspool of germs.
4。感冒和流感
由于你的职业,在寒冷季节你可能完全不能远离流感和感冒病毒流感。流感和感冒病毒在冬天很容易被蔓延,因为在冬季,我们都经常在室内,我们之间更容易传播疾病。这意味着你在任何地方工作时都可能处于一个很脏的细菌环境中。

Try to avoid hand contact with those who are ill and avoid putting on lotion at the office, as this can actually spread the virus around. Invest in a good hand sanitizer and use it as much as you feel is necessary. And always, always get the flu shot every year to ensure that you keep the virus at bay. This is especially important for you and if you are working with vulnerable populations, such as children or the elderly.
尽量避免手接触那些生病源，不要将护手乳液放在办公室,因为这可以传播病毒。买一瓶好的杀菌洗手液，需要时经常使用。总是,一定要每年注射流感疫苗,以确保您远离病毒。这是特别重要的，不仅对你，尤其如果你常常接触那些年老体弱的人或儿童。

（待续……）