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【中英文】8个迹象表明你身体很健康
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We live in a world where good health is 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 thin bodies. But that doesn't mean these qualities are necessary for good 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 of health — at least, the one used by the World Health Organization (WHO) — says nothing about the way you look. WHO says health is "a state of complete physical, mental and social well-being and not merely 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 that definition? There are some general signs that indicate good health for 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 hungry and stop when you're full.
饿的时候就吃，饱的时候就停下。
This simple behavior is a hallmark of healthy eating.
这种简单行为是健康饮食的标志。
"It sounds really silly, but it's amazing how many of us don't do that," Dr. Cindy Geyer, medical director at Canyon Ranch in Lenox, Massachusetts, told INSIDER. "We forget to eat so we're starving and then we eat a ton, or we're eating mindlessly in front of the TV, or we're eating in an emotional context because it's how we're self-soothing."
美国马萨诸塞州雷诺克斯的Canyon Ranch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 also stressed the importance of listening to your body in this regard.
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 is trusting your internal cues, not external ones, to decide what and how much to eat," she said. "I encourage clients to eat until you'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 varied diet rich in whole foods.
吃富含天然食物的多样化膳食
"A lot of diets exclude certain foods, [but] when I look at clients' eating patterns I look for a wide 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're more likely to get all the vitamins and nutrients you need, she explained. This is even more true if that diet that's rich in whole, unprocessed foods, which tend to be more nutrient-dense than processed 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 eating enough.
摄入足够多的食物。
"In our culture, sometimes people think of healthy eating as, 'how can you eat as few calories as possible and survive?'" Hartley said. "But in reality, I want to make sure people are eating enough." Everyone has different calorie needs that vary based on age, sex, and activity level. You can estimate 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 enemy or some evil force to be reduced at all costs. They're an energy source that helps you live your life and do what you love. And if you'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 two flights of stairs and feel pretty good.
可以一连上两段楼梯，而且还感觉良好。
If you want to become a ripped bodybuilder or ultra marathon runner, more power to you. But it's OK if you don't aspire to those goals. You don't have to be an extreme 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 exercise for good health is 150 weekly minutes of moderate activity, like brisk 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 benchmark that 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 two flights of stairs without stopping and feel good at the top, that's a moderate level of exertion," Geyer said. "While not perfect, the ability to climb two flights of stairs easily suggests that your body can perform high intensity activity, one marker of fitness."
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 full range of emotions.
能够面对各种情感。
Emotional health is just important as physical 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 is embracing the whole gamut of emotions and understanding that they're all normal," Geyer said. "It's normal at some times to feel angry, it's normal to feel upset, it's normal to feel anxious and depressed. And a good sign of emotional wellbeing is embracing all of those emotions and recognizing that no one of them is going to be 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 the Pixar movie "Inside Out" — happiness wouldn't mean as much if you didn'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 with stress.
应对压力也是如此。
"It's not about not having stressors," Geyer said. "It's [about] recognizing when the stress is there and finding strategies to manage it and deal with it and move on." Stress really is manageable — there are a number of doctor-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 an alarm clock.
没有闹钟叫你也能醒。
It should come as no surprise that selling yourself short on sleep is terrible for your body and brain. Research has linked insufficient sleep to increased risk of Alzheimer's, obesity, stroke, and diabetes. That's why it's important 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 the morning without an alarm and you feel rested and refreshed, that's a pretty good gauge that you're getting quality sleep," Geyer said.
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 asleep too quickly.
不会太快睡着。
Falling asleep in an average amount of time — roughly 10 to 20 minutes — is a sign that your sleep is pretty 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 much more quickly than [average] — like their head hits the pillow and they'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 while traveling.
旅行时睡觉也要注意。
"If you get in the passenger's side of the car or you get in an airplane and you fall asleep regardless of the time of day, that's a very strong indicator that you have a sleep 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 do the things you want to do.
有精力做你想做的事。
Geyer said that there was one word that 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 the energy to do the things you want to do is usually a very good sign of good health," she said. "And that energy can be physical energy and 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 health is individualized. If you're worried you're not healthy — or you're just curious about where you stand — make sure to see your doctor.
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。
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 of health — at least, the one used by the World Health Organization (WHO) — says nothing about the way you look. WHO says health is "a state of complete physical, mental and social well-being and not merely 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 that definition? There are some general signs that indicate good health for 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 hungry and stop when you're full.
饿的时候就吃，饱的时候就停下。
This simple behavior is a hallmark of healthy eating.
这种简单行为是健康饮食的标志。
"It sounds really silly, but it's amazing how many of us don't do that," Dr. Cindy Geyer, medical director at Canyon Ranch in Lenox, Massachusetts, told INSIDER. "We forget to eat so we're starving and then we eat a ton, or we're eating mindlessly in front of the TV, or we're eating in an emotional context because it's how we're self-soothing."
美国马萨诸塞州雷诺克斯的Canyon Ranch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 also stressed the importance of listening to your body in this regard.
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 is trusting your internal cues, not external ones, to decide what and how much to eat," she said. "I encourage clients to eat until you'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 varied diet rich in whole foods.
吃富含天然食物的多样化膳食
"A lot of diets exclude certain foods, [but] when I look at clients' eating patterns I look for a wide 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're more likely to get all the vitamins and nutrients you need, she explained. This is even more true if that diet that's rich in whole, unprocessed foods, which tend to be more nutrient-dense than processed 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 eating enough.
摄入足够多的食物。
"In our culture, sometimes people think of healthy eating as, 'how can you eat as few calories as possible and survive?'" Hartley said. "But in reality, I want to make sure people are eating enough." Everyone has different calorie needs that vary based on age, sex, and activity level. You can estimate 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 enemy or some evil force to be reduced at all costs. They're an energy source that helps you live your life and do what you love. And if you'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 two flights of stairs and feel pretty good.
可以一连上两段楼梯，而且还感觉良好。
If you want to become a ripped bodybuilder or ultra marathon runner, more power to you. But it's OK if you don't aspire to those goals. You don't have to be an extreme 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 exercise for good health is 150 weekly minutes of moderate activity, like brisk 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 benchmark that 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 two flights of stairs without stopping and feel good at the top, that's a moderate level of exertion," Geyer said. "While not perfect, the ability to climb two flights of stairs easily suggests that your body can perform high intensity activity, one marker of fitness."
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 full range of emotions.
能够面对各种情感。
Emotional health is just important as physical 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 is embracing the whole gamut of emotions and understanding that they're all normal," Geyer said. "It's normal at some times to feel angry, it's normal to feel upset, it's normal to feel anxious and depressed. And a good sign of emotional wellbeing is embracing all of those emotions and recognizing that no one of them is going to be 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 the Pixar movie "Inside Out" — happiness wouldn't mean as much if you didn'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 with stress.
应对压力也是如此。
"It's not about not having stressors," Geyer said. "It's [about] recognizing when the stress is there and finding strategies to manage it and deal with it and move on." Stress really is manageable — there are a number of doctor-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 an alarm clock.
没有闹钟叫你也能醒。
It should come as no surprise that selling yourself short on sleep is terrible for your body and brain. Research has linked insufficient sleep to increased risk of Alzheimer's, obesity, stroke, and diabetes. That's why it's important 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 the morning without an alarm and you feel rested and refreshed, that's a pretty good gauge that you're getting quality sleep," Geyer said.
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 asleep too quickly.
不会太快睡着。
Falling asleep in an average amount of time — roughly 10 to 20 minutes — is a sign that your sleep is pretty 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 much more quickly than [average] — like their head hits the pillow and they'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 while traveling.
旅行时睡觉也要注意。
"If you get in the passenger's side of the car or you get in an airplane and you fall asleep regardless of the time of day, that's a very strong indicator that you have a sleep 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 do the things you want to do.
有精力做你想做的事。
Geyer said that there was one word that 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 the energy to do the things you want to do is usually a very good sign of good health," she said. "And that energy can be physical energy and 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 health is individualized. If you're worried you're not healthy — or you're just curious about where you stand — make sure to see your doctor.
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。
