讓美好生活觸手可及

　　10 things that scientific research shows can help improve your life.

　　科學(xué)研究表明以下十件事能讓生活更美好

　　1) Get out in nature

　　一、走進(jìn)自然

　　You probably seriously underestimate how important this is. (Actually, there’s research that says you do.) Being in nature reduces stress, makes you more creative, improves your memory and may even make you a better person.

　　你可能根本不知道這有多重要。(真的，有研究表明你的確不知道。)身處大自然可以緩解壓力，使你有更豐富的創(chuàng)造力，更好的記憶力，甚至可能使你變成一個(gè)更好的人。

　　2) Exercise

　　二、鍛煉

　　We all know how important this is, but few people do it consistently. Other than health benefits too numerous to mention, exercise makes you smarter, happier, improves sleep, increases libido and makes you feel better about your body. A Harvard study that has tracked a group of men for more than 70 years identified it as one of the secrets to a good life.

　　我們都知道這很重要，不過(guò)很少有人堅(jiān)持鍛煉。鍛煉對(duì)健康的益處不勝枚舉，除此之外還能使你更聰明，更開(kāi)心，改善你的睡眠，提升你的性欲，讓你對(duì)你的身材更加滿意。哈佛大學(xué)在過(guò)去七十多年里跟蹤研究了一組男性，由此得出結(jié)論，鍛煉是美妙人生的一大功臣。

　　3) Spend time with friends and family

　　三、多和朋友家人在一起

　　Harvard happiness expert Daniel Gilbert identified this as one of the biggest sources of happiness in our lives. Relationships are worth more than you think (approximately an extra $131,232 a year.) Not feeling socially connected can make you stupider and kill you. Loneliness can lead to heart attack, stroke and diabetes. The longest lived people on the planet all place a strong emphasis on social engagement and good relationships are more important to a long life than even exercise. Friends are key to improving your life. Share good news and enthusiatically respond when others share good news with you to improve your relationships. Want to instantly be happier? Do something kind for them.

　　哈佛大學(xué)的幸福學(xué)專家丹尼爾•吉爾伯特將此視為我們生命中最主要的幸福源頭之一。人際關(guān)系比你以為的更值錢(qián)(大約每年少算了131232美元)。感覺(jué)不到人際間的聯(lián)系會(huì)讓你變得呆呆傻傻，了無(wú)生趣。孤獨(dú)會(huì)導(dǎo)致心臟病、中風(fēng)和糖尿病。所有長(zhǎng)壽的人都強(qiáng)調(diào)社會(huì)參與，而且對(duì)于長(zhǎng)壽而言，良好的人際關(guān)系甚至比鍛煉更重要。朋友是使生活更美好的關(guān)鍵。要改善人際關(guān)系，你可以分享好消息，或是在別人和你分享好消息的時(shí)候熱情回應(yīng)。想要一天比一天開(kāi)心?為他們做些好事。

　　4) Express gratitude

　　四、表達(dá)感激

　　It will make you happier

　　這會(huì)讓你更開(kāi)心

　　It will improve your relationships.

　　改善你的人際關(guān)系

　　It can make you a better person.

　　讓你成為一個(gè)更好的人

　　It can make life better for everyone around you.

　　你身邊的人都會(huì)過(guò)得更美好

　　5) Meditate

　　五、冥想

　　Meditation can increase happiness, meaning in life, social support and attention span while reducing anger, anxiety, depression and fatigue. Along similar lines, prayer can make you feel better — even if you’re not religious.

　　冥想能提升幸福感和生命的意義，為你帶來(lái)更多社會(huì)支持和更廣泛的關(guān)注，減少憤怒、焦慮、低落和疲勞。與之相似，祈禱——即使你不信教——也可以改善你的情緒。

　　6) Get enough sleep

　　六、充足的睡眠

　　You can’t cheat yourself on sleep and not have it affect you. Being tired actually makes it harder to be happy. Lack of sleep = more likely to get sick. “Sleeping on it” does improve decision making. Lack of sleep can make you more likely to behave unethically. There is such a thing as beauty sleep.

　　想要在睡眠上偷工減料又不受影響是不可能的。疲憊的時(shí)候是很難開(kāi)心起來(lái)的，缺乏睡眠還容易生病。“睡一覺(jué)，明天再考慮吧”的確是有利于做決策的。缺乏睡眠的時(shí)候更容易做出毀三觀的事情。還有美容覺(jué)的說(shuō)法呢。

　　Naps are great too. Naps increase alertness and performance on the job, enhance learning ability and purge negative emotions while enhancing positive ones.

　　打個(gè)盹兒也不錯(cuò)。打個(gè)盹兒工作的時(shí)候反應(yīng)更快，表現(xiàn)更好，學(xué)習(xí)更輕松，清除消極情緒，變得樂(lè)觀積極。

　　7) Challenge yourself

　　七、挑戰(zhàn)自己

　　Learning another language can keep your mind sharp. Music lessons increase intelligence. Challenging your beliefs strengthens your mind. Increasing willpower just takes a little effort each day and it’s more responsible for your success than IQ. Not getting an education or taking advantage of opportunities are two of the things people look back on their lives and regret the most.

　　另學(xué)一門(mén)語(yǔ)言能保持思維敏捷清晰。學(xué)音樂(lè)能提升智力。挑戰(zhàn)你的信仰能使心性更加強(qiáng)大。每天下一點(diǎn)功夫就能增強(qiáng)意志力，而這比智商更能引領(lǐng)你走向成功。一個(gè)人回頭看這一生最會(huì)后悔的兩件事就是不學(xué)習(xí)和錯(cuò)失良機(jī)。

　　8) Laugh

　　八、大笑

　　People who use humor to cope with stress have better immune systems, reduced risk of heart attack and stroke, experience less pain during dental work and live longer. Laughter should be like a daily vitamin. Just reminiscing about funny moments can improve your relationship. Humor has many benefits.

　　笑對(duì)壓力的人有更好的免疫系統(tǒng)，比較不容易得心臟病或中風(fēng)，看牙醫(yī)時(shí)感受到的痛苦更少，活得更長(zhǎng)。大笑應(yīng)該像每天一片的維生素。只要想想有意思的事情就能改善人際關(guān)系。幽默的好處太多了。

　　9) Touch someone

　　九、與人觸碰

　　Touching can reduce stress, improve team performance, and help you be persuasive. Hugs make you happier. Sex may help prevent heart attacks and cancer, improve your immune system and extend your life.

　　觸碰能緩解壓力，優(yōu)化團(tuán)隊(duì)表現(xiàn)，增強(qiáng)你的說(shuō)服力。擁抱給你好心情。性愛(ài)有助于預(yù)防心臟病和癌癥，增強(qiáng)免疫系統(tǒng)，延年益壽。

　　10) Be optimistic

　　十、樂(lè)觀

　　Optimism can make you healthier, happier and extend your life. The Army teaches it in order to increase mental toughness in soldiers. Being over confident improves performance.

　　樂(lè)觀讓人健康，開(kāi)心，長(zhǎng)壽。軍隊(duì)為使士兵精神強(qiáng)大堅(jiān)毅也教人樂(lè)觀。過(guò)度自信讓人表現(xiàn)更好。