5 timeless habits for better health
A veritable avalanche of influencers, news headlines, and well-meaning friends and family offer conflicting advice on wellness.
大量的影响者、新闻头条以及善意的朋友和家人对健康提出了相互矛盾的建议。
If you're overwhelmed by fads and hype around wellness, read on.
如果您对健康的时尚和炒作感到不知所措，请继续阅读。
Dr. Wynne Armand , a primary care physician at Harvard-affiliated Mass General Brigham health care in Boston, recommends five simple habits to boost health and wellness in everyday life.
Wynne Armand 博士是哈佛大学附属波士顿麻省总医院的初级保健医生，他推荐了五个简单的习惯来促进日常生活中的健康。
Quick fixes and fads may do little for our health, and some even prove harmful.
快速修复和时尚可能对我们的健康没有什么帮助，有些甚至有害。
Try to work healthy habits into your daily routines.
尝试将健康的习惯融入您的日常生活中。
If you're a parent, sharing and modeling them can help children and teens embrace wellness, too.
如果您是父母，分享和示范它们也可以帮助儿童和青少年拥抱健康。
Mindfulness and meditation are overlapping techniques proven to ease stress, improve sleep, and enhance concentration.
正念和冥想是重叠的技术，被证明可以缓解压力、改善睡眠和增强注意力。
"Anxiety and stress are very common issues in my practice," says Dr. Armand.
“焦虑和压力是我的实践中非常常见的问题，”阿曼德博士说。
Worrying too often about the past or future is rarely helpful.
过于频繁地担心过去或未来几乎没有什么帮助。
The too-frequent release of stress hormones affects our heart, brain, and sleep, all of which have downstream consequences for our health.
压力荷尔蒙的过度释放会影响我们的心脏、大脑和睡眠，所有这些都会对我们的健康产生下游影响。
Practicing mindfulness - whether simply by appreciating birds and plants on a walk in green space , or using apps like Calm and Headspace - anchors you in the present moment.
练习正念——无论是简单地在绿色空间中散步欣赏鸟类和植物，还是使用 Calm 和 Headspace 等应用程序——都能让你专注于当下。
This can calm anxiety , improve focus and concentration, and amp up positive feelings.
这可以平息焦虑，提高注意力和注意力，并增强积极的情绪。
When applied to eating, mindfulness may help with weight loss by encouraging people to slow down to savor meals.
当正念应用于饮食时，可以通过鼓励人们放慢脚步来品尝食物，从而有助于减肥。
Meditation knits together body and mind by focusing on sensations, such as breathing, images, or a repeated word or phrase.
冥想通过专注于感觉（例如呼吸、图像或重复的单词或短语）将身心结合在一起。
One exercise that works equally well for adults and younger people is box breathing .
箱式呼吸是一种对成年人和年轻人同样有效的练习。
The rhythmic pattern of breathing helps regulate the nervous system, reining in anxiety and stress, lowering heart rate and blood pressure, and boosting focus.
有节奏的呼吸模式有助于调节神经系统，控制焦虑和压力，降低心率和血压，并提高注意力。
The rhythmic pattern of breathing helps regulate the nervous system, reining in anxiety and stress, lowering heart rate and blood pressure, and boosting focus.
有节奏的呼吸模式有助于调节神经系统，控制焦虑和压力，降低心率和血压，并提高注意力。
Sleeping poorly can leave you feeling awful - snappish, foggy-headed, slow moving - and take a toll on your health over time.
睡眠不好会让你感觉很糟糕——脾气暴躁、头脑昏昏沉沉、行动缓慢——随着时间的推移，会对你的健康造成损害。
By contrast, getting sufficient, restful sleep supports the immune system , helps control weight , and aids physical well-being, mental well-being , memory, judgment, and other cognitive functions .
相比之下，获得充足、安宁的睡眠可以支持免疫系统，有助于控制体重，并有助于身体健康、心理健康、记忆力、判断力和其他认知功能。
It may even extend longevity.
它甚至可以延长寿命。
But how much sleep do you need?
但你需要多少睡眠呢？
That varies with age and other factors: most adults need at least seven hours per night , according to the Centers for Disease Control and Prevention.
这因年龄和其他因素而异：根据疾病控制和预防中心的数据，大多数成年人每晚至少需要七个小时。
However, sleep quality (a measure of refreshing, uninterrupted sleep versus tossing and turning) may be more important than nailing seven hours.
然而，睡眠质量（衡量精神焕发、不间断的睡眠与辗转反侧的指标）可能比坚持七个小时更重要。
And it's worth noting that too much sleep - nine hours or more in one analysis of multiple studies - is linked to higher risk for early deaths, too.
值得注意的是，睡眠过多——多项研究的一项分析显示睡眠时间为九小时或以上——也与较高的过早死亡风险有关。
Be aware that sleep patterns and circadian rhythms that help rule sleep and wakefulness change over time.
请注意，有助于控制睡眠和觉醒的睡眠模式和昼夜节律会随着时间的推移而变化。
Good sleep hygiene can help.
良好的睡眠卫生会有所帮助。
Tips include getting regular exercise, setting regular bedtime and wake-up times, avoiding caffeine in the afternoon and evening and large meals and alcohol before bedtime, and turning off screens at least 30 minutes before going to bed.
建议包括定期锻炼、设定规律的就寝时间和起床时间、在下午和晚上避免摄入咖啡因、睡前避免大餐和饮酒，以及在睡前至少 30 分钟关闭屏幕。
If you have trouble falling asleep, wake repeatedly at night, or often feel tired during the day, talk to your doctor about ways to improve your sleep.
如果您入睡困难、夜间反复醒来或白天经常感到疲倦，请向您的医生咨询改善睡眠的方法。
In some cases, sleep apnea , which can raise risk for many health issues, or another sleep disorder may be preventing restful sleep.
在某些情况下，睡眠呼吸暂停会增加许多健康问题的风险，或者其他睡眠障碍可能会妨碍安宁的睡眠。
A wealth of evidence shows that diets rich in vegetables, fruits, legumes and pulses like lentils, peas, and beans, and minimally processed foods support longevity and vitality.
大量证据表明，富含蔬菜、水果、豆类和豆类（如扁豆、豌豆和蚕豆）以及最低限度加工食品的饮食有助于长寿和活力。
Plant-based and plant-forward diets are better for our health: research links them to lower rates of heart disease, certain cancers, and chronic illnesses like diabetes and obesity.
以植物为基础的饮食和以植物为基础的饮食对我们的健康更有利：研究表明它们可以降低心脏病、某些癌症以及糖尿病和肥胖等慢性疾病的发病率。
They're better for the planet, too.
它们对地球也更有利。
When foods are processed, their health and nutritional value often decline, partly due to additives.
食品加工后，其健康和营养价值往往会下降，部分原因是添加剂。
"Industries are adding ingredients like excess salt, sugar, artificial sweeteners, colorings, and other chemicals that may be unhealthy or trigger reactions in the brain to keep us craving more," says Dr. Armand.
“工业界正在添加过量的盐、糖、人造甜味剂、色素和其他化学物质，这些物质可能不健康或会引发大脑反应，让我们想吃更多，”阿曼德博士说。
The hurry of life often short-circuits opportunities to be active.
生活的匆忙常常会缩短活跃的机会。
So, swap out the thought "What saves me time?" for a healthier one: "What keeps me mobile, flexible, and functioning well within my world?" Polishing off exercise requirements through a 30-minute block once daily is great, but you may reap even greater health and well-being benefits if you seek out ways to stay active throughout the day.
所以，换掉“什么可以节省我的时间？”的想法。对于更健康的人来说：“是什么让我在我的世界中保持灵活、灵活和运转良好？”通过每天一次 30 分钟的锻炼来消除锻炼需求固然很好，但如果您找到全天保持活跃的方法，您可能会获得更大的健康和福祉益处。
"Stop thinking about efficiency and think instead about pleasurable or creative ways to keep your body active," suggests Dr. Armand.
“不要再考虑效率了，而要考虑以令人愉悦或富有创意的方式来保持身体活跃，”阿曼德博士建议。
Combine exercise with work or pleasure: instead of meeting on Zoom, walk and talk.
将锻炼与工作或娱乐结合起来：步行和交谈，而不是在 Zoom 上开会。
Instead of sitting with friends for a meal, socialize over coffee followed by a walk.
不要和朋友坐在一起吃饭，而是喝杯咖啡进行社交活动，然后散步。
Of course, many people experience mobility challenges due to age, illness, or accident.
当然，许多人由于年龄、疾病或事故而面临行动不便的挑战。
Look for opportunities that suit your needs or move beyond your comfort zone, possibly through adaptive sports .
寻找适合您需求或超越您的舒适区的机会，可能是通过适应性运动。
Air pollution, microplastics, and forever chemicals known as PFAS (perfluoroalkyl and polyfluoroalkyl substances) are difficult to dodge in modern life.
空气污染、微塑料和被称为 PFAS（全氟烷基和多氟烷基物质）的永久性化学物质在现代生活中很难避免。
Breathing in tiny particles (called particulate matter, or PM10, PM2.5, PM0.1) or ingesting microplastics and harmful chemicals affects your health in many ways.
吸入微小颗粒（称为颗粒物，或 PM10、PM2.5、PM0.1）或摄入微塑料和有害化学物质会在很多方面影响您的健康。
For example, notes Dr. Armand, tiny pollutant or wildfire smoke particles travel deep into the lungs and may escape into the bloodstream, thus reaching tissues and organs throughout the body.
例如，阿尔芒博士指出，微小的污染物或野火烟雾颗粒会深入肺部，并可能逸入血液，从而到达全身的组织和器官。
This contributes to heart attacks, strokes, lung problems, and other health conditions.
这会导致心脏病、中风、肺部问题和其他健康问题。
The use of gas stoves, which create nitrogen dioxide and release airborne PM2.5s, irritates lungs and is linked with higher risk for childhood asthma.
使用煤气灶会产生二氧化氮并释放空气中的 PM2.5，会刺激肺部，并与儿童哮喘风险增加有关。
Microplastics have been found in foods, water, cosmetics, and nearly everywhere in the human body.
食品、水、化妆品以及人体几乎各处都发现了微塑料。
Their health impact is being investigated and may include raising risk for cancer, inflammatory bowel disease, and respiratory and vascular problems.
它们对健康的影响正在接受调查，可能包括增加患癌症、炎症性肠病以及呼吸和血管问题的风险。
These tips can help you reduce potentially harmful exposures at home:
这些提示可以帮助您减少在家中潜在的有害接触：
Francesca Coltrera , Editor, Harvard Health Blog
Francesca Coltrera，哈佛健康博客编辑
As a service to our readers, Harvard Health Publishing provides access to our library of archived content.
作为为读者提供的一项服务，哈佛健康出版社提供对我们存档内容库的访问。
Please note the date of last review or update on all articles.
请注意所有文章的最后审查或更新日期。
No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
本网站上的任何内容，无论日期如何，都不应替代您的医生或其他合格临床医生的直接医疗建议。
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什么是豆豉？
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好处、营养以及如何使用它
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夜间光照可能会增加患心脏病的风险
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腰带可能有助于缓解腰痛
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研究发现，百岁老人的孩子可能更健康、寿命更长
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肺炎症状：有时模糊且出乎意料
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卵巢癌与输卵管之间令人惊讶的联系
Using a vibration plate: What it can — and can't — do for your body
使用振动盘：它能为您的身体做什么，不能做什么
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研究发现，走得更多或走得更快的人寿命更长
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将最新的健康新闻发送到您的收件箱！