求英语文章：the way to stay healthy

Staying Healthy
This is the week when most high schools are kicking off their dual meet season.This is why we practice.It’s time to put that singlet on,get out on the mat,and compete!Unfortunately,this time of the year is also a common time for something else:getting sick!Getting sick can keep you off the mat,out of school,and just plain down in the dumps.A few kids have actually died from the flu this year here in Colorado – one of them 15 years old!Being healthy is one thing I know I often take for granted… until I get sick,that is.I’ve found that it’s easier to stay healthy than it is to get healthy again once you’re sick,too.With that in mind (and the season just getting underway),here are some quick tips for staying healthy this wrestling season:
Eat well.This means eating plenty of fresh fruits and vegetables,the best way to get all the nutrients your body needs to stay healthy.
Avoid sugar!Sugar depresses your immune system.Soda pop is probably the #1 culprit for most people,so do yourself a favor and have a water or fresh juice instead.(Dads and coaches,alcohol also depresses your immune system.)
Supplement with vitamins/minerals.Vitamin C and zinc,in particular,have been shown to strengthen the immune system.
Get enough sleep.Our immune system is very dependent on this,and we’re especially vulnerable to sickness when we neglect our proper rest (around 8 hours per night for most people).
Stay well hydrated.Our bodies need plenty of water to function properly,especially when it’s doing extra things like working out and fighting off all the “bugs” that typically go around.Hot drinks and soups are also good here,and help us…
Stay warm.When we get cold,we force our bodies to work to stay warm.This takes energy away from the immune system and makes us more vulnerable to sickness.
Exercise (this one’s easy during the season!).Regular exercise keeps your metabolism high and your body (including your immune system) functioning at a high level… like a well-oiled machine.
Stay clean.Shower right after practice,and wash your hands with soap and hot water frequently.Most cold and flu viruses are spread by direct contact.
Avoid close contact with people who have a cold or flu.
Keep your hands out of your eyes,nose,and mouth.Your hands are probably the one part of your body where you’re most likely to pick up virus-spreading germs.No need to help out the “bad guys” by putting them directly inside you!
Keep a positive attitude and a joyful outlook.More on that below!