照顧好自己的方法

照顧好自己的方法

Let’s start with the basics. These are self-care practices you can do daily. Many take very little time or energy, and most can be done in less than five minutes, some in less than one.

讓我們從基礎(chǔ)開始。這些是你每天都可以做的自我照顧練習(xí)。很多都只需要很少的時(shí)間和精力，大多數(shù)都能在五分鐘內(nèi)完成，有些甚至不到一分鐘。

1. Breathe

深呼吸

Deep breathing increases circulation by bringing oxygen to your muscles and brain. This increased oxygen content leads to greater energy and healthier muscles, organs and tissues.

深呼吸通過給肌肉和大腦帶來氧氣來促進(jìn)血液循環(huán)。這種氧含量的增加會(huì)帶來更大的能量和更健康的肌肉、器官和組織。

2. Eat Well

吃好

Your body is a machine and food is your fuel. Simple as that. I’ve learned two main things studying diets over the years and working with top health doctors:

你的身體是一臺(tái)機(jī)器，食物是你的燃料。就這么簡單。這些年來，我在研究飲食和與頂級(jí)健康醫(yī)生合作中學(xué)到了兩件主要的事情:

First, focus on eating real, whole, nutrient-dense food; avoid processed foods and refined sugars.Secondly, find what works for you. There are lots of options out there – pale0, Mediterranean, plant-based, you name it.

第一，注重吃真正的、完整的、營養(yǎng)豐富的食物;避免加工食品和精制糖。其次，找到適合你的工作。有很多選擇——古生物學(xué)、地中海學(xué)、植物學(xué)，應(yīng)有盡有。

3. Stay Hydrated

多喝水

The human body is composed of 50-65% water. Some parts of our bodies, like our brain, heart and lungs, are more than 70%. Drinking water is a simple, effective way to take care of yourself.

人體由50-65%的水組成。我們身體的某些部位，如大腦、心臟和肺，占70%以上。喝水是一種簡單有效的照顧自己的方法。

4. Sleep

睡眠

I used to wear it as a badge of honor that I didn’t sleep much. However, increasingly more studies are coming out on the importance of getting enough quality sleep[1] and, more importantly, the consequences when you don’t. Make sleep a priority. Your mind and body will thank you.

我過去常常把它當(dāng)作一種榮譽(yù)勛章，因?yàn)槲宜貌欢唷Ｈ欢?，越來越多的研究表明，獲得足夠的高質(zhì)量睡眠至關(guān)重要，更重要的是，如果你不這樣做，后果會(huì)很嚴(yán)重。優(yōu)先考慮睡眠。你的思想和身體都會(huì)感謝你。

5. Express Gratitude

表達(dá)感激

In order to live a life we love, we must first love the life we live. Research continues to surface on the science and benefits of gratitude.

為了過上我們所熱愛的生活，我們必須首先熱愛我們所過的生活。關(guān)于感恩的科學(xué)和益處的研究仍在繼續(xù)。

6. Hug Your Kid, Spouse or Pet

擁抱你的孩子、配偶或?qū)櫸?/strong>