如何在2020年成為一個(gè)更健康、更快樂(lè)的人

如何在2020年成為一個(gè)更健康、更快樂(lè)的人

It's that time again when a fresh, new year awaits with so many possibilities. You want to make resolutions, but you definitely don't want to fail. We can help with that.

又到了新的一年充滿無(wú)限可能的時(shí)候了。你想下定決心，但你絕對(duì)不想失敗。我們可以幫忙。

The year is a blank slate. What will you do with it? (Photo: Nokuro/Shutterstock)

Here are plenty of great ideas to make this year a healthier, happier one Pick one, two or several ideas. They're not monstrously big changes — but big enough that you'll feel better. And what better way to kick off a new decade?

這里有很多很棒的點(diǎn)子，讓你今年過(guò)得更健康、更快樂(lè)。它們不是可怕的大變化——但大到足以讓你感覺(jué)更好。還有什么更好的方式來(lái)開(kāi)啟一個(gè)新的十年呢?

Change your diet a little

稍微改變一下你的飲食

What if you added just an extra serving of vegetables each day? (Photo: Pinkyone/Shutterstock)

Going on a diet is another common resolution. But if you try to overhaul your diet completely, chances are you'll default to old habits quickly. You'll have much better luck if you start small.

節(jié)食是另一個(gè)常見(jiàn)的解決方法。但如果你試圖徹底改變你的飲食習(xí)慣，你可能很快就會(huì)恢復(fù)舊習(xí)慣。如果你從小處著手，你會(huì)有更好的運(yùn)氣。

Try making gradual diet changes like adding one more fruit or vegetable to your daily diet. Or try eating less meat and sugar. Once you conquer one small change, see if you can add another.

試著逐漸改變飲食習(xí)慣，比如每天多吃一份水果或蔬菜?；蛘呱俪渣c(diǎn)肉和糖。一旦你克服了一個(gè)小的改變，看看你能否再增加一個(gè)。

Go outside

外出

Walking in the woods can lower stress and make you sleep better. (Photo: Skumer/Shutterstock)

Everyone knows that being in nature is good for your health. So make time to get outside. Just a simple walk in the woods boosts your well-being and has benefits from better sleep to lower stress. One study even found that walking in a park can give you the same feel-good sensations as Christmas.

每個(gè)人都知道在大自然中對(duì)你的健康有好處。所以，找時(shí)間出去走走吧。僅僅是在樹(shù)林里散步就能提升你的幸福感，并從更好的睡眠和更少的壓力中受益。一項(xiàng)研究甚至發(fā)現(xiàn)，在公園散步能給你和圣誕節(jié)一樣的感覺(jué)。

If you don't have time to head to the park, try taking a walk at lunch. A lunchtime stroll can immediately improve your mood, increase relaxation and make you more enthusiastic about your work.

如果你沒(méi)有時(shí)間去公園，試著在午餐時(shí)間散散步。午餐時(shí)間的散步可以立刻改善你的情緒，增加放松，讓你對(duì)工作更有熱情。

Get a pet (or spend time with the one you have)

養(yǎng)寵物(或者和你的寵物呆在一起)

Spending time with pets is good for your physical and mental health. (Photo: ABO PHOTOGRAPHY/Shutterstock)

Dogs and cats are good for your health. If you have a pet, you know that great feeling when they crawl up in your lap or you go for a walk or play a game of fetch. Study after study shows how pets are good for everything from your heart health and longevity to your fitness and social life.

狗和貓對(duì)你的健康有好處。如果你有一只寵物，當(dāng)它們爬到你的腿上，或者你出去散步，或者玩撿東西的游戲時(shí)，你會(huì)體會(huì)到那種很棒的感覺(jué)。一項(xiàng)又一項(xiàng)研究表明，寵物對(duì)心臟健康、長(zhǎng)壽、健康和社交生活等方方面面都有好處。

If you don't have a pet, consider getting one or at least maybe foster one or volunteer at a local shelter. If you do have a pet, dedicate yourself to spending more time with your four-legged pal.

如果你沒(méi)有養(yǎng)寵物，可以考慮養(yǎng)一只，或者至少收養(yǎng)一只，或者在當(dāng)?shù)氐膭?dòng)物收容所做志愿者。如果你有寵物，那就花更多的時(shí)間和你的四條腿的朋友在一起。

Get better sleep

獲得更好的睡眠

Getting a good sleep routine can mean less tossing and turning. (Photo: Stock-Asso/Shutterstock)

Just going to bed earlier or trying to sleep in longer doesn't count for getting better rest. You have to work on your sleep routine in order to wake up feeling amazing.

只是早點(diǎn)上床或者盡量多睡一會(huì)兒并不代表你能得到更好的休息。為了讓你醒來(lái)的時(shí)候感覺(jué)很棒，你必須調(diào)整你的睡眠規(guī)律。

Make your bedroom inviting with comfortable sheets and no electronics. Have a nighttime ritual and go to bed and wake up at the same time — even on weekends. Don't nap during the day and watch your caffeine. Be smart about exercise late in the day and consider whether your pet should be sharing your space.

讓你的臥室充滿舒適的床單，沒(méi)有電子設(shè)備。有一個(gè)晚上的習(xí)慣，在同一時(shí)間睡覺(jué)和起床——即使是在周末。白天不要打盹，注意你的咖啡因。在一天的晚些時(shí)候，明智地對(duì)待運(yùn)動(dòng)，并考慮你的寵物是否應(yīng)該與你共享空間。

Stand up

站起來(lái)

Standing at your desk can help ease some of the risks linked with too much sitting. (Photo: Juhan Sonin [CC by 2.0]/Flickr)

If you sit at a desk most of the day, it's easy to forget to get up and take a break. But sedentary behavior like sitting at a computer or watching TV for hours on end is linked to a higher risk of heart disease and diabetes, among other problems.

如果你一天大部分時(shí)間都坐在辦公桌前，很容易忘記起身休息。但久坐不動(dòng)的行為，如長(zhǎng)時(shí)間坐在電腦前或看電視，會(huì)增加患心臟病和糖尿病等疾病的風(fēng)險(xiǎn)。

Just because you exercise at the beginning or end of the day, that doesn't offset sitting for nearly eight or nine hours straight. The best thing to do is take lots of breaks throughout the day or consider a standing desk.

僅僅因?yàn)槟阍谝惶斓拈_(kāi)始或結(jié)束時(shí)進(jìn)行了鍛煉，并不會(huì)抵消你連續(xù)坐了近8或9個(gè)小時(shí)的影響。最好的辦法是一天中多休息，或者考慮使用立式辦公桌。