医药健康翻译案例:2021年最受人欢迎的健康习惯
医药健康翻译案例:2021年最受人欢迎的健康习惯
From labeling your feelings to exercise snacks, here’s a roundup of some of Well’s best advice for better living.
《纽约时报》威尔(Well)邮件推送专题盘点了2021年提高生活质量的最佳建议,涉及察觉感受、零碎时间运动等方方面面。
What good things did you do for yourself in 2021?
2021年,你为自己做了哪些有价值的事?
This year on Well, we suggested a number of small habits that can make life just a little better. It’s not too late to try them, and pick a few you’d like to continue. Here are eight of our favorites.
今年,《纽约时报》威尔(Well)邮件推送专题给出了许多能些许改善生活质量的小习惯。尝试这些习惯,然后选几个心仪的习惯常伴都不会为时太晚。
Give the best hours of your day to yourself. What time of day do you feel your best? For some people, we may feel most energetic during the first few hours of the morning. For night owls, evening might be our best time of day. Now ask yourself, “Who gets those hours?” Do you spend your best hours checking emails, catching up on work or doing tasks for your family? Try giving that time to yourself instead. Use it to focus on your priorities, rather than someone else’s. You can use that hour or two for anything you want — it might be for a hobby, a project that you feel passionate about, time with your children or even to volunteer and help others. Setting aside your best hours to focus on personal goals and values is the ultimate form of self-care.
把一天中最好的时光留给自己。一天中哪个时段你感觉最好?许多人可能在上午的前几个小时感觉精力最充沛。对于夜莺型的人来说,晚上可能是一天中的最好时光。那么请扪心自问,“这些时光给了谁?” 一天中最好的时间里,你在收邮件、工作,还是在完成家庭事务?尝试一下把那些时间留给自己吧。把这些时间花在你最重要的事情上,而不是给了其他人。你可以在这一两个小时做你想做的事情——可以是一个爱好,一个你喜欢的项目,可以和你的孩子待在一起,或者当志愿者及帮助他人。自我关怀的终极形式是不要在一天中最好的时光中专注于个人目标和价值。
Enjoy exercise snacks. Too often we think of exercise as a formal activity we have to do for an hour at the gym each day. But a number of studies show that short bursts of exercise several times a day lead to meaningful gains in fitness and overall health. Just as you might grab a handful of chips or nuts to break the monotony of your day, an exercise “snack” is a quick movement break. Get up and pace when you’re on the phone. Do jumping jacks, lunges, a wall sit or walk the stairs for 20 seconds. My go-to exercise snack is 10 wall push-ups.
享受零碎时间运动。我们时常认为运动每天在体育馆里待上个把钟头才能算真正意义上的运动。但是,多项研究表明,一天中多次短时运动对塑形和整体健康状况有更好的提升效果。运动“零食”就是一种快速的运动间歇过程,就像抓一把薯条或坚果来打破一成不变的时间安排一样。在通电话时起身并走动。做做弹跳训练、弓箭步、靠墙静蹲或爬楼梯20秒。我必做的零碎时间运动是做10个靠墙俯卧撑。
Take a gratitude photo. If a gratitude journal isn’t your thing, make a plan to take one photo a day of something special in your life. It can be a cute picture of your dog, a sunset or a delicious meal. Take a moment to study the photo, sit with your feelings of gratitude, and then share it with a friend or post it on social media. When we make an effort to notice our surroundings or show appreciation for the people, places or things that make us happy, it’s called “savoring.” Scientists know that savoring exercises can lead to meaningful gains in overall happiness and well-being.
感恩的照片。如果你不能记下感恩的事情,那就计划为一天中特别的事情拍张照片吧。那可以是你的宠物狗的照片,也可以是落日或美食的照片。花点时间看看这张照片,同时与感恩的情绪融为一体,然后分享给朋友或者发布到社交媒体上。我们努力去觉察那些使我们开心的人、地方或事情,并且对他们表示感激,这就是所谓的“欣赏”。科学家们发现,欣赏训练能增加整体幸福感。
Print a “feelings” list. Every day when you brush your teeth or make your coffee, ask yourself: How are you, really? Think of a word that describes exactly what you’re feeling. Unsettled? Energetic? Delighted? Frazzled? (Avoid standard answers like “good,” “fine” or “OK.”) This simple labeling activity is surprisingly effective for calming stress and taking the sting out of negative thoughts. Studies show that when we label our feelings, it helps turn off the emotional alarm system in our brain and lowers our stress response. Click the link for a list of words, from the Hoffman Institute, to describe how you’re feeling and put it on your refrigerator or your bathroom. Ask your kids to pick a word from the list every day too. It can be a surprisingly fun family routine.
列个“感受”表。每天刷牙或泡咖啡时,问一下自己怎样呢,真的吗?想一个能准确描述自己感受的词语。心神不定?活力四射?高高兴兴?精疲力竭?(避免用一些标准的回答,如”好“、”不错“、”还行“。)这个简单的描述对降低压力、减少负面情绪的根源能产生出奇的效果。研究表明,如果对感受进行描述,那会启动我们大脑内的情绪报警系统,降低我们的压力反应水平。点击霍夫曼研究院(Hoffman Institute)的词语链接来描述你的感觉,并把感觉列表放到冰箱或浴室里。让你的孩子也每天从这个列表中选一个词语。这种家中例行之事会是非常有趣的。
Do a five-finger meditation. This is an easy way to calm yourself, no matter where you are. Use the index finger of one hand to trace the outline of the opposite hand. As you trace up a finger, breathe in. As you trace down, breathe out. Continue finger by finger until you’ve traced your entire hand. Now reverse directions and do it again, making sure to inhale as you trace up, and exhale as you trace down. (Click on the link for a simple animation showing how it’s done.) I’ve used this method on airplanes, before getting my Covid vaccine shots and during stressful meetings, and it works every time.
五指冥想。这是一种随时随地都可平复心情的简单方法。用一手食指去临摹另一只手的轮廓。当你的手指向上走时吸气,向下走时呼气。一个一个手指逐一进行,直到你临摹了一整只手为止。然后反方向再做一遍,注意向上走时吸气,向下走时呼气。(点击此链接看一下简单的动画演示。)我在飞机上、打新冠疫苗前以及压力满满的会议中都使用过这种方法,每次都屡试不爽。
Make it easy: In the scientific study of habit formation, the thing that makes it harder for you to achieve your goal is called friction, which typically comes in three forms — distance, time and effort. The friction-free habits you’ll keep are those that are convenient, happen close to home and don’t take much time or effort. For example, one of my goals this year was to cook more and stop ordering take out or buying expensive grocery-prepared foods. I hated going to the grocery store, and I found it difficult to cook for one person. Then I read a Wirecutter article on the best meal kit delivery services and realized I could make home cooking a lot easier on myself. I started using the Martha Stewart & Marley Spoon meal kits, and it was like having my own personal sous chef. By removing the friction, cooking is now fun, easy and delicious.
化繁为简。有关科学研究表明,那些增加你达到养成好习惯的目标的事情是阻力。常常有三种形式的阻力——距离、时间、努力。能保持的无阻力的习惯容易实施,离家近,并且不需要花太多的时间和努力。例如,今年我的目标之一是多在家做饭吃,不要订外卖或购买食品杂货店制作的昂贵食品。我非常不喜欢逛食品杂货店,而且发现为一个人做饭很难。后来我读了Wirecutter上一篇关于最好的食物派送的文章,发现我能自己在家很方便地做饭吃。我开始用马莎·斯图尔特和马利·斯伯恩餐品方案,我自己好像拥有了私人厨师一样。减少了阻力后,做饭现在是非常有趣、容易的,而且是充满美味的。
Watch the jellyfish. One of the best mindfulness tips I came across this year was from Cord Jefferson, the television writer who thanked his therapist on national television when he won an Emmy Award. Mr. Jefferson told me he struggled with traditional meditation, but he enjoys watching the feed from a web camera showing the jellyfish at the Monterey Bay Aquarium. Bookmark the jelly-cam on your phone or laptop browser and get lost in the gentle pulses of the jellyfish for a short mindfulness break during your workday.
观看水母。今年我发现的最好的集中注意力的建议来自于科德·杰弗森(Cord Jefferson)。这名电视作家因在国家电视台上做治疗而获得艾美奖。杰弗森先生告诉我,他在做传统的冥想练习时很痛苦,但是乐于通过网络摄像头观看蒙特利湾水族馆的水母。把这种水母相机加入到手机或掌上电脑的浏览器书签中,然后在工作日短暂地沉迷于水母温柔的脉搏中。
Find a health buddy. Choose a friend who shares your health goals and make a plan. Meet each other once or twice a week for a walking date. Or it could be a daily text check-in to see how you’re doing on a diet, or a Zoom call to work together on a decluttering project. Studies show we’re more likely to reach our goals when we bring a friend along for the journey.
找一名健康伙伴。找一个能分享你的健康目标的朋友,并且制定计划。你们一周见面一两次,一起散散步。你们也可以每天发信息看看你自己节食的进展,也可以打个视频电话一起做断舍离。研究表明,在有同伴的情况下我们更容易达成目标。