改善健康的7個小步驟

健康對每個人來說，都是非常重要的。

People seeking change in their lives tend to think that "change" is the result of some big decision.

追求改變生活模式的人，一般都認(rèn)為“改變”意味著需要作出重大的抉擇。

"I need to move cities!"

“我要搬到城市！”

"I need to change careers!"

“我要換職業(yè)！”

"I need to start a huge project!"

“我要做個大項(xiàng)目！”

And while all those things can be beneficial, it's the small stuff that ends up bringing about the biggest change.

雖然這些都對個人有益而無害，不過其實(shí)只需小小的變動也能造成大大的改變。

1. Handstands, Push Ups, Crunches

1. 倒立，伏地挺身，仰臥起坐

Your body is the single best indication of how you feel. The more in tune you can be with your body, the better sense you will have of what your body needs (sleep? food? rest?). Since the majority of us spend so much time in front of our computers, hunched over, demolishing our posture, try adding in 10 minutes of body weight exercises (preferably every few hours). Again, the Internet is your resource. If you have no idea how to do a crunch, push up or handstand, look it up. 10 minutes a day will improve your ability to get in touch with your body, make you stronger, and help you remember to maintain good posture.

你的身體最能反映你的感受。當(dāng)你與身體的聯(lián)結(jié)越密切，你就越能感受自己的需求（睡眠？食物？休息？）。由于我們大多數(shù)人長期坐在電腦前，彎腰駝背，破壞了肢體美感，所以你還是騰出個10分鐘來做一些力量鍛煉吧（最好花上若干小時）。再次強(qiáng)調(diào)，網(wǎng)絡(luò)是運(yùn)動資源的好源頭。如果你不知道怎么做仰臥起坐，伏地挺身或倒立，那就搜索一下。每天10分鐘，增強(qiáng)與身體的聯(lián)結(jié)，讓你更加強(qiáng)壯，保持更好的體態(tài)。

2. Learn To Cook A Healthy Morning Breakfast

2.學(xué)做一頓健康的早餐

When did cooking get the bad reputation of being "difficult?" It's no more "difficult" than anything else in life--it just takes a bit of learning. For 10 minutes every morning, search on YouTube or Google something for breakfast you want to learn how to make--and then follow the instructions and make it.

不知從何時起，烹飪就被人們誤解為“很困難的任務(wù)”了？其實(shí)這不比生活中的其他事情“困難”呀——只需要稍微學(xué)習(xí)就能掌握了。每天早上花個10分鐘，在網(wǎng)上搜索你想學(xué)習(xí)制作的早餐的烹飪視頻，然后跟著步驟學(xué)做。

10 minutes a day, 7 days a week, that's a little over an hour of practice per week. Add that up over a month, 3 months, a year, and you'll not only be a much better chef, but you'll be setting a better foundation for yourself each morning: Learning something new, and eating some healthy.

每天10分鐘，每周7天，每周花的只是1個小時多一點(diǎn)的時間。累積下來3個月、1年，你的廚藝不僅大有長進(jìn)，你還為自己的每一天打下更好的基礎(chǔ)：每天學(xué)點(diǎn)新東西，還能吃點(diǎn)健康的。

3. Breathing Exercises

3. 呼吸鍛煉

If angry outbursts during frustrating meetings is in your daily repertoire, this one is especially for you. Breathing exercises are quite possibly one of the easiest things to learn--you just breathe--but their effects are tremendous. Focus solely on your breathing for 10 minutes. No worrying about the next project. No stressing about what is due and when. Just breathe for 10 minutes and you'll be amazed at how much more cool, calm, and collected you'll feel. Nobody makes good decisions when they're stressed out.

如果你常常被乏味的會議弄得怒氣沖沖，那么這個方法就是專門為你而設(shè)的了。呼吸鍛煉也許是最容易上手的技巧之一了——你只需要呼吸，別小看它，可有用了。你只要關(guān)注自己的呼吸10分鐘。不要擔(dān)心接下來的工作，也不要擔(dān)心完成的內(nèi)容和時間。只需要呼吸10分鐘，你會驚訝自己竟然變得非常放松，非常冷靜，注意力集中。沒有人能在壓力沉重的時候做出好的決定。

4. Creative Brainstorm

4. 創(chuàng)造性頭腦風(fēng)暴

Creativity is a muscle that needs to be exercised, just like anything else. If you want to keep your creative muscles fresh and learn how to be more creative on the spot, then you need to practice that. Every day, for 10 minutes, write down 10 new ideas that interest you. 10 ideas that would be fun to execute, or you think would be cool. They can be anything you want. But write them down. Do this for a few days and your creative juices will be overflowing.

創(chuàng)造力是一塊需要常常鍛煉的肌肉，就像其他肌肉一樣。如果你想保持創(chuàng)造力源源不絕，或者在應(yīng)急的時候變得更有創(chuàng)造力，那么你就需要常常鍛煉。每天花10分鐘，寫下讓你感興趣的10件新點(diǎn)子。它們可以是在執(zhí)行時讓你感到有趣的，或者你覺得有能耐的。什么事情都可以，但記得寫下來。嘗試幾天，你就會發(fā)現(xiàn)創(chuàng)造力之泉正源源不斷地涌向你的腦海了。

5. Don't Eat Sugar

5. 遠(yuǎn)離糖類

One of the most common snacks (especially in America) is sugar: whether that's fruit, or "nutrition bars" masked as sweet tooth snacks. Something you can learn right now that will significantly help your health is that sugar is one of the worst snacks you could possibly have--especially over long periods of not eating.

人們最常吃的零食之一便是糖果了：無論是來自水果的糖分，還是美其名為“能量條”的甜食。現(xiàn)在你要正視一個關(guān)乎改善健康的問題：糖果是你最不應(yīng)該選擇的零食之一，特別在你長時間沒有進(jìn)食的情況下。

When you eat sugar, you spike your insulin. When you spike your insulin, you are signaling to the body that you've just been fed. The body, then, isn't sure when it is going to be fed next, so it halts the body's burning of stored fat because it wants to make sure it "makes it" to the next meal. Aka: Your body decides, "Now I should store fat." No bueno.

當(dāng)你攝取了糖分，胰島素就會飆升。當(dāng)胰島素飆升，你就給身體發(fā)出“已經(jīng)吃飽了”的信號。但是你的身體無法確定下一次“被喂飽”的確切時間，因此就會暫緩燃燒儲備脂肪的進(jìn)度，因?yàn)樯眢w想要確認(rèn)這些脂肪能夠支撐到下一次進(jìn)食。也就是說：你的身體會決定“現(xiàn)在我應(yīng)該儲存脂肪?！边@樣就不好了。

6. Read or Listen To Music

6. 閱讀或聽音樂

10 minutes of input is often better than 10 minutes of output--especially when you are feeling drained. A big pitfall people succumb to is thinking that when they are tired or worn out, they need to "do something." That's the opposite of what you need to do. What you need is to "do" nothing. You need to soak up something new. 10 quiet minutes of reading or listening to music and you'll find yourself starting to refill with ideas.

10分鐘的精神輸入比10分鐘的精神輸出更有好處，特別當(dāng)你感到筋疲力盡的時候。人們最容易掉進(jìn)的這樣一個陷阱：在最疲憊不堪的時候，總是認(rèn)為自己該“做點(diǎn)什么”。這正是你最不應(yīng)該做的事。你需要做的就是“不做”。你需要吸收新的事物，安靜度過10分鐘的閱讀或聆聽音樂的時光，你會發(fā)現(xiàn)自己又有了新的想法。

7. Journal Your Thoughts

7. 記錄心情和想法

Journaling can be so therapeutic, and if you are going through stressful times or just want to "think through" something a bit deeper, pull out your journal. For 10 minutes, just write whatever comes to mind. Don't think about making it perfect, or anyone reading it.

寫日記有治愈的作用，并且如果你正經(jīng)受著壓力的侵襲，或者只是想要更深入地思考某些問題，那就記下來上吧。只需10分鐘，想到什么寫什么。不用追求完美，也不要擔(dān)心有人看到。

A journal is a journal for a reason--it's your place to be messy and get out all your thoughts. Once you see them in front of you, you'll have a much clearer sense of how to best move forward with whatever it is you're contemplating.

日記有日記存在的理由——一個放任自我、思緒徜徉的地方。當(dāng)你親眼看到它們，你就會對下一步行動的最佳方法有更清晰的輪廓。

健康對每個人來說，都是非常重要的。

People seeking change in their lives tend to think that "change" is the result of some big decision.

追求改變生活模式的人，一般都認(rèn)為“改變”意味著需要作出重大的抉擇。

"I need to move cities!"

“我要搬到城市！”

"I need to change careers!"

“我要換職業(yè)！”

"I need to start a huge project!"

“我要做個大項(xiàng)目！”

And while all those things can be beneficial, it's the small stuff that ends up bringing about the biggest change.

雖然這些都對個人有益而無害，不過其實(shí)只需小小的變動也能造成大大的改變。

1. Handstands, Push Ups, Crunches

1. 倒立，伏地挺身，仰臥起坐

Your body is the single best indication of how you feel. The more in tune you can be with your body, the better sense you will have of what your body needs (sleep? food? rest?). Since the majority of us spend so much time in front of our computers, hunched over, demolishing our posture, try adding in 10 minutes of body weight exercises (preferably every few hours). Again, the Internet is your resource. If you have no idea how to do a crunch, push up or handstand, look it up. 10 minutes a day will improve your ability to get in touch with your body, make you stronger, and help you remember to maintain good posture.

你的身體最能反映你的感受。當(dāng)你與身體的聯(lián)結(jié)越密切，你就越能感受自己的需求（睡眠？食物？休息？）。由于我們大多數(shù)人長期坐在電腦前，彎腰駝背，破壞了肢體美感，所以你還是騰出個10分鐘來做一些力量鍛煉吧（最好花上若干小時）。再次強(qiáng)調(diào)，網(wǎng)絡(luò)是運(yùn)動資源的好源頭。如果你不知道怎么做仰臥起坐，伏地挺身或倒立，那就搜索一下。每天10分鐘，增強(qiáng)與身體的聯(lián)結(jié)，讓你更加強(qiáng)壯，保持更好的體態(tài)。

2. Learn To Cook A Healthy Morning Breakfast

2.學(xué)做一頓健康的早餐

When did cooking get the bad reputation of being "difficult?" It's no more "difficult" than anything else in life--it just takes a bit of learning. For 10 minutes every morning, search on YouTube or Google something for breakfast you want to learn how to make--and then follow the instructions and make it.

不知從何時起，烹飪就被人們誤解為“很困難的任務(wù)”了？其實(shí)這不比生活中的其他事情“困難”呀——只需要稍微學(xué)習(xí)就能掌握了。每天早上花個10分鐘，在網(wǎng)上搜索你想學(xué)習(xí)制作的早餐的烹飪視頻，然后跟著步驟學(xué)做。

10 minutes a day, 7 days a week, that's a little over an hour of practice per week. Add that up over a month, 3 months, a year, and you'll not only be a much better chef, but you'll be setting a better foundation for yourself each morning: Learning something new, and eating some healthy.

每天10分鐘，每周7天，每周花的只是1個小時多一點(diǎn)的時間。累積下來3個月、1年，你的廚藝不僅大有長進(jìn)，你還為自己的每一天打下更好的基礎(chǔ)：每天學(xué)點(diǎn)新東西，還能吃點(diǎn)健康的。

3. Breathing Exercises

3. 呼吸鍛煉

If angry outbursts during frustrating meetings is in your daily repertoire, this one is especially for you. Breathing exercises are quite possibly one of the easiest things to learn--you just breathe--but their effects are tremendous. Focus solely on your breathing for 10 minutes. No worrying about the next project. No stressing about what is due and when. Just breathe for 10 minutes and you'll be amazed at how much more cool, calm, and collected you'll feel. Nobody makes good decisions when they're stressed out.

如果你常常被乏味的會議弄得怒氣沖沖，那么這個方法就是專門為你而設(shè)的了。呼吸鍛煉也許是最容易上手的技巧之一了——你只需要呼吸，別小看它，可有用了。你只要關(guān)注自己的呼吸10分鐘。不要擔(dān)心接下來的工作，也不要擔(dān)心完成的內(nèi)容和時間。只需要呼吸10分鐘，你會驚訝自己竟然變得非常放松，非常冷靜，注意力集中。沒有人能在壓力沉重的時候做出好的決定。

4. Creative Brainstorm

4. 創(chuàng)造性頭腦風(fēng)暴

Creativity is a muscle that needs to be exercised, just like anything else. If you want to keep your creative muscles fresh and learn how to be more creative on the spot, then you need to practice that. Every day, for 10 minutes, write down 10 new ideas that interest you. 10 ideas that would be fun to execute, or you think would be cool. They can be anything you want. But write them down. Do this for a few days and your creative juices will be overflowing.

創(chuàng)造力是一塊需要常常鍛煉的肌肉，就像其他肌肉一樣。如果你想保持創(chuàng)造力源源不絕，或者在應(yīng)急的時候變得更有創(chuàng)造力，那么你就需要常常鍛煉。每天花10分鐘，寫下讓你感興趣的10件新點(diǎn)子。它們可以是在執(zhí)行時讓你感到有趣的，或者你覺得有能耐的。什么事情都可以，但記得寫下來。嘗試幾天，你就會發(fā)現(xiàn)創(chuàng)造力之泉正源源不斷地涌向你的腦海了。

5. Don't Eat Sugar

5. 遠(yuǎn)離糖類

One of the most common snacks (especially in America) is sugar: whether that's fruit, or "nutrition bars" masked as sweet tooth snacks. Something you can learn right now that will significantly help your health is that sugar is one of the worst snacks you could possibly have--especially over long periods of not eating.

人們最常吃的零食之一便是糖果了：無論是來自水果的糖分，還是美其名為“能量條”的甜食?，F(xiàn)在你要正視一個關(guān)乎改善健康的問題：糖果是你最不應(yīng)該選擇的零食之一，特別在你長時間沒有進(jìn)食的情況下。

When you eat sugar, you spike your insulin. When you spike your insulin, you are signaling to the body that you've just been fed. The body, then, isn't sure when it is going to be fed next, so it halts the body's burning of stored fat because it wants to make sure it "makes it" to the next meal. Aka: Your body decides, "Now I should store fat." No bueno.

當(dāng)你攝取了糖分，胰島素就會飆升。當(dāng)胰島素飆升，你就給身體發(fā)出“已經(jīng)吃飽了”的信號。但是你的身體無法確定下一次“被喂飽”的確切時間，因此就會暫緩燃燒儲備脂肪的進(jìn)度，因?yàn)樯眢w想要確認(rèn)這些脂肪能夠支撐到下一次進(jìn)食。也就是說：你的身體會決定“現(xiàn)在我應(yīng)該儲存脂肪?！边@樣就不好了。

6. Read or Listen To Music

6. 閱讀或聽音樂

10 minutes of input is often better than 10 minutes of output--especially when you are feeling drained. A big pitfall people succumb to is thinking that when they are tired or worn out, they need to "do something." That's the opposite of what you need to do. What you need is to "do" nothing. You need to soak up something new. 10 quiet minutes of reading or listening to music and you'll find yourself starting to refill with ideas.

10分鐘的精神輸入比10分鐘的精神輸出更有好處，特別當(dāng)你感到筋疲力盡的時候。人們最容易掉進(jìn)的這樣一個陷阱：在最疲憊不堪的時候，總是認(rèn)為自己該“做點(diǎn)什么”。這正是你最不應(yīng)該做的事。你需要做的就是“不做”。你需要吸收新的事物，安靜度過10分鐘的閱讀或聆聽音樂的時光，你會發(fā)現(xiàn)自己又有了新的想法。

7. Journal Your Thoughts

7. 記錄心情和想法

Journaling can be so therapeutic, and if you are going through stressful times or just want to "think through" something a bit deeper, pull out your journal. For 10 minutes, just write whatever comes to mind. Don't think about making it perfect, or anyone reading it.

寫日記有治愈的作用，并且如果你正經(jīng)受著壓力的侵襲，或者只是想要更深入地思考某些問題，那就記下來上吧。只需10分鐘，想到什么寫什么。不用追求完美，也不要擔(dān)心有人看到。

A journal is a journal for a reason--it's your place to be messy and get out all your thoughts. Once you see them in front of you, you'll have a much clearer sense of how to best move forward with whatever it is you're contemplating.

日記有日記存在的理由——一個放任自我、思緒徜徉的地方。當(dāng)你親眼看到它們，你就會對下一步行動的最佳方法有更清晰的輪廓。