关闭

8个迹象表明你身体很健康

2018-04-17 15:19:55  来源:中国日报网   陈丹妮

并不是一定要跑得下马拉松,做得了全套瑜伽,才算健康。来看看健康的8个标志。

8个迹象表明你身体很健康

We live in a world where good healthis usually equated with a certain kind of appearance. "Health"magazines publish cover lines about flat stomachs and getting lean.Yes, some healthy people have flat abs and thigh gaps and thinbodies. But that doesn't mean these qualities are necessary forgood health.

在我们所生活的世界里,好身体通常和特定类型的外表联系在一起。健康杂志的封面语都是有关平坦小腹和纤瘦秘诀的内容。没错,一些健康的人有着平坦的腹部、较宽的大腿间距和苗条的身材。但这并不意味着这些特质是健康身体的必要条件。

In fact, the official definition ofhealth — at least, the one used by the World Health Organization(WHO) — says nothing about the way you look. WHO says health is "astate of complete physical, mental and social well-being and notmerely the absence of disease or infirmity."

事实上,健康的官方定义——至少是世界卫生组织的定义——对外表只字未提。世卫组织表示,健康“不仅为疾病或羸弱之消除,而系体格、精神与社会之完全健康状态。”

How can you tell if you fit thatdefinition? There are some general signs that indicate good healthfor most people. Here are some to look out for.

你如何分辨自己是否符合这一定义呢?对多数人而言,有一些普遍迹象可以表明你有一个好身体,一起来看看。

1. You eat when you're hungryand stop when you're full.

饿的时候就吃,饱的时候就停下。

8个迹象表明你身体很健康

截图来自商业内幕网

This simple behavior is a hallmark ofhealthy eating.

这种简单行为是健康饮食的标志。

"It sounds really silly, but it'samazing how many of us don't do that," Dr. Cindy Geyer, medicaldirector at Canyon Ranch in Lenox, Massachusetts, told INSIDER. "Weforget to eat so we're starving and then we eat a ton, or we'reeating mindlessly in front of the TV, or we're eating in anemotional context because it's how we're self-soothing."

美国马萨诸塞州雷诺克斯的CanyonRanch公司的医疗总监辛迪·盖耶博士告诉商业内幕网说:“这一条听起来很傻,但是令人惊讶的是,好多人都做不到这一点。我们要么忘记吃饭,让自己饿肚子,然后再狂吃一顿,要么就在电视机前心不在焉地吃东西,要么就为了安抚情绪而大吃特吃。”

Dietitian Rachael Hartley alsostressed the importance of listening to your body in thisregard.

营养学家蕾切尔·哈特利还强调了在这方面倾听身体需求的重要性。

"A healthy relationship with food istrusting your internal cues, not external ones, to decide what andhow much to eat," she said. "I encourage clients to eat untilyou're satisfied, but not stuffed."

她说:“和食物的健康关系就是信任自己的内在提示,而不是外在提示,来决定吃什么、吃多少。我鼓励客户吃到满足,而不只是把肚子填饱。”

2. You're eating a varieddiet rich in whole foods.

吃富含天然食物的多样化膳食

8个迹象表明你身体很健康

截图来自商业内幕网

"A lot of diets exclude certainfoods, [but] when I look at clients' eating patterns I look for awide array of foods," Hartley said.

哈特利说:“许多人的饮食都排除了特定的食物,但当我看客户的饮食模式时,我希望看到他们广泛摄入各类食物。”

A diverse diet ensures that you'remore likely to get all the vitamins and nutrients you need, sheexplained. This is even more true if that diet that's rich inwhole, unprocessed foods, which tend to be more nutrient-dense thanprocessed stuff.

她解释道,多样化的膳食确保你更能获取你所需要的所有维生素和营养。如果这份膳食富含天然的未加工的食品,那就更好了,天然食品比加工食品营养更密集。

3. You're eatingenough.

摄入足够多的食物。

8个迹象表明你身体很健康

截图来自商业内幕网

"In our culture, sometimes peoplethink of healthy eating as, 'how can you eat as few calories aspossible and survive?'" Hartley said. "But in reality, I want tomake sure people are eating enough." Everyone has different calorieneeds that vary based on age, sex, and activity level. You canestimate yours with a simple online calculator.

哈特利说:“在美国文化中,有时候人们认为健康的饮食是:怎么样才能摄入尽可能少的卡路里还能活下去?但实际上,我想确保人们摄入足够的食物。”每个人所需的卡路里依据年龄、性别和活动量不同而各有差异。你可以用简单的网上计算器估算出你所需的卡路里。

Remember, calories aren't your enemyor some evil force to be reduced at all costs. They're an energysource that helps you live your life and do what you love. And ifyou're not eating enough of them, you could end up feeling moody,weak, achy, and more.

记住,卡路里并不是你的敌人,也不是要极力减少的邪恶势力。它们是帮你活下去、做你热爱的事情的能量源泉。如果你没有摄入足够卡路里,你将会产生忧郁、软弱、痛苦等各种不良情绪。

4. You can make it up twoflights of stairs and feel pretty good.

可以一连上两段楼梯,而且还感觉良好。

8个迹象表明你身体很健康

截图来自商业内幕网

If you want to become a rippedbodybuilder or ultra marathon runner, more power to you. But it'sOK if you don't aspire to those goals. You don't have to be anextreme athlete to be healthy.

如果你想成为拥有肌肉线条的健美达人或出色的马拉松运动员,你还需要更多力量。但如果你没想达到这些目标,也没关系。你不一定非得成为顶尖运动员才能保持健康。

The recommended amount of exercisefor good health is 150 weekly minutes of moderate activity, likebrisk walking.

要保持身体健康,建议每周做150分钟的适度运动,比如快走。

Geyer said there's another benchmarkthat doctors use to determine physical fitness.

盖耶说,还有一个医生用来决定身体是否健康的标准。

"If you can go fairly quickly up twoflights of stairs without stopping and feel good at the top, that'sa moderate level of exertion," Geyer said. "While not perfect, theability to climb two flights of stairs easily suggests that yourbody can perform high intensity activity, one marker offitness."

盖耶说:“如果你可以比较快地连上两段楼梯,走完了还能感觉良好,能完成这种适度运动,说明你身体还可以。尽管这个标准不完美,但能够轻松地爬上两段楼梯说明你的身体可以完成高强度的运动,这是健康的一个标志。”

5. You embrace your fullrange of emotions.

能够面对各种情感。

8个迹象表明你身体很健康

截图来自商业内幕网

Emotional health is just important asphysical health, and Geyer has a simple way of gauging it.

情感健康和身体健康一样重要,而且盖耶还有一种简单的方式来衡量情感健康。

"I think emotional wellbeing isembracing the whole gamut of emotions and understanding thatthey're all normal," Geyer said. "It's normal at some times to feelangry, it's normal to feel upset, it's normal to feel anxious anddepressed. And a good sign of emotional wellbeing is embracing allof those emotions and recognizing that no one of them is going tobe permanent."

盖耶说:“我认为情感健康就是能够拥抱所有的情感,理解这些情感都是正常的。有时候觉得生气是正常的,觉得难过是正常的,觉得焦虑和抑郁也是正常的。情感健康的一个标志是拥抱所有这些情感,意识到没有哪种情感会一直持续下去。”

It's a lot like the message in thePixar movie "Inside Out" — happiness wouldn't mean as much if youdidn't feel sad now and again.

这挺像皮克斯电影《头脑特工队》所传达的信息——如果你不偶尔感到悲伤,快乐就不会有多大的意义了。

Same goes for dealing withstress.

应对压力也是如此。

"It's not about not havingstressors," Geyer said. "It's [about] recognizing when the stressis there and finding strategies to manage it and deal with it andmove on." Stress really is manageable — there are a number ofdoctor-approved ways to deal with it.

盖耶说:“问题不在于去除压力源。问题在于有压力时能意识到并找到控制和应对的办法,然后继续前进。”压力确实是可以控制的——有很多医生认可的方法可以解压。

6. You can wake up without analarm clock.

没有闹钟叫你也能醒。

8个迹象表明你身体很健康

截图来自商业内幕网

It should come as no surprise thatselling yourself short on sleep is terrible for your body andbrain. Research has linked insufficient sleep to increased risk ofAlzheimer's, obesity, stroke, and diabetes. That's why it'simportant to shoot for eight hours a night.

缺觉对你的身体和大脑都很不好,这应该不是什么让人惊讶的事。研究发现,缺觉会让老年痴呆症、肥胖、中风和糖尿病的风险加大。这就是为什么每晚睡足8个小时很重要。

"If you regularly wake up in themorning without an alarm and you feel rested and refreshed, that'sa pretty good gauge that you're getting quality sleep," Geyersaid.

盖耶说:“如果你没有定闹钟也能在早上定点醒来,而且感到精力充沛、神清气爽,这可以很好地衡量你是否得到了高质量的睡眠。”

7. You're not falling asleeptoo quickly.

不会太快睡着。

8个迹象表明你身体很健康

截图来自商业内幕网

Falling asleep in an average amountof time — roughly 10 to 20 minutes — is a sign that your sleep ispretty good, Geyer explained. But if you're too quick to conk out,you're likely not getting enough sleep.

盖耶解释说,入睡的平均时间——大约10到20分钟——是你拥有优质睡眠的标志。但如果你太快睡着,你可能睡得不够。

"If somebody's falling asleep muchmore quickly than [average] — like their head hits the pillow andthey're out — that can be a clue that they have a sleep debt."

“如果有人太快睡着,比如头一沾枕头就着了,这也许是他们睡眠不足的迹象。”

Also watch out for sleeping whiletraveling.

旅行时睡觉也要注意。

"If you get in the passenger's sideof the car or you get in an airplane and you fall asleep regardlessof the time of day, that's a very strong indicator that you have asleep debt," Geyer added.

盖耶补充说:“如果你坐在汽车(乘客座位)和飞机里,不管什么时间都能睡着,这是你严重缺觉的强烈迹象。”

8. You have the energy to dothe things you want to do.

有精力做你想做的事。

8个迹象表明你身体很健康

截图来自商业内幕网

Geyer said that there was one wordthat kept coming to her mind when she thought of good health:energy.

盖耶说,在想到好身体时,有一个词反复地出现在她的脑海:精力。

"It's so non-specific, but having theenergy to do the things you want to do is usually a very good signof good health," she said. "And that energy can be physical energyand emotional energy."

她说:“有精力做你想做的事通常意味着身体很好。这里说的精力不特指某一种,可以是身体精力,也可以是情感能量。”

No matter what, remember that healthis individualized. If you're worried you're not healthy — or you'rejust curious about where you stand — make sure to see yourdoctor.

不论如何,记得健康是因人而异的。如果你担心自己不健康,或者你好奇自己的健康状况,一定要去看医生

责任编辑:林菽蔚
相关阅读