8個(gè)跡象表明你身體很健康

并不是一定要跑得下馬拉松，做得了全套瑜伽，才算健康。來(lái)看看健康的8個(gè)標(biāo)志。

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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.

在我們所生活的世界里，好身體通常和特定類型的外表聯(lián)系在一起。健康雜志的封面語(yǔ)都是有關(guān)平坦小腹和纖瘦秘訣的內(nèi)容。沒(méi)錯(cuò)，一些健康的人有著平坦的腹部、較寬的大腿間距和苗條的身材。但這并不意味著這些特質(zhì)是健康身體的必要條件。

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."

事實(shí)上，健康的官方定義——至少是世界衛(wèi)生組織的定義——對(duì)外表只字未提。世衛(wèi)組織表示，健康“不僅為疾病或羸弱之消除，而系體格、精神與社會(huì)之完全健康狀態(tài)。”

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這一定義呢?對(duì)多數(shù)人而言，有一些普遍跡象可以表明你有一個(gè)好身體，一起來(lái)看看。

1. You eat when you're hungry and stop when you're full.

餓的時(shí)候就吃，飽的時(shí)候就停下。

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This simple behavior is a hallmark of healthy eating.

這種簡(jiǎn)單行為是健康飲食的標(biāo)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."

美國(guó)馬薩諸塞州雷諾克斯的Canyon Ranch公司的醫(yī)療總監(jiān)辛迪·蓋耶博士告訴商業(yè)內(nèi)幕網(wǎng)說(shuō)：“這一條聽(tīng)起來(lái)很傻，但是令人驚訝的是，好多人都做不到這一點(diǎn)。我們要么忘記吃飯，讓自己餓肚子，然后再狂吃一頓，要么就在電視機(jī)前心不在焉地吃東西，要么就為了安撫情緒而大吃特吃。”

Dietitian Rachael Hartley also stressed the importance of listening to your body in this regard.

營(yíng)養(yǎng)學(xué)家蕾切爾·哈特利還強(qiáng)調(diào)了在這方面傾聽(tīng)身體需求的重要性。

"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."

她說(shuō)：“和食物的健康關(guān)系就是信任自己的內(nèi)在提示，而不是外在提示，來(lái)決定吃什么、吃多少。我鼓勵(lì)客戶吃到滿足，而不只是把肚子填飽。”

2. You're eating a varied diet rich in whole foods.

吃富含天然食物的多樣化膳食

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"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.

哈特利說(shuō)：“許多人的飲食都排除了特定的食物，但當(dāng)我看客戶的飲食模式時(shí)，我希望看到他們廣泛攝入各類食物。”

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.

她解釋道，多樣化的膳食確保你更能獲取你所需要的所有維生素和營(yíng)養(yǎng)。如果這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營(yíng)養(yǎng)更密集。

3. You're eating enough.

攝入足夠多的食物。

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"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.

哈特利說(shuō)：“在美國(guó)文化中，有時(shí)候人們認(rèn)為健康的飲食是：怎么樣才能攝入盡可能少的卡路里還能活下去?但實(shí)際上，我想確保人們攝入足夠的食物。”每個(gè)人所需的卡路里依據(jù)年齡、性別和活動(dòng)量不同而各有差異。你可以用簡(jiǎn)單的網(wǎng)上計(jì)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.

記住，卡路里并不是你的敵人，也不是要極力減少的邪惡勢(shì)力。它們是幫你活下去、做你熱愛(ài)的事情的能量源泉。如果你沒(méi)有攝入足夠卡路里，你將會(huì)產(chǎn)生憂郁、軟弱、痛苦等各種不良情緒。

4. You can make it up two flights of stairs and feel pretty good.

可以一連上兩段樓梯，而且還感覺(jué)良好。

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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.

如果你想成為擁有肌肉線條的健美達(dá)人或出色的馬拉松運(yùn)動(dòng)員，你還需要更多力量。但如果你沒(méi)想達(dá)到這些目標(biāo)，也沒(méi)關(guān)系。你不一定非得成為頂尖運(yùn)動(dòng)員才能保持健康。

The recommended amount of exercise for good health is 150 weekly minutes of moderate activity, like brisk walking.

要保持身體健康，建議每周做150分鐘的適度運(yùn)動(dòng)，比如快走。

Geyer said there's another benchmark that doctors use to determine physical fitness.

蓋耶說(shuō)，還有一個(gè)醫(yī)生用來(lái)決定身體是否健康的標(biāo)準(zhǔn)。

"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."

蓋耶說(shuō)：“如果你可以比較快地連上兩段樓梯，走完了還能感覺(jué)良好，能完成這種適度運(yùn)動(dòng)，說(shuō)明你身體還可以。盡管這個(gè)標(biāo)準(zhǔn)不完美，但能夠輕松地爬上兩段樓梯說(shuō)明你的身體可以完成高強(qiáng)度的運(yùn)動(dòng)，這是健康的一個(gè)標(biāo)志。”

5. You embrace your full range of emotions.

能夠面對(duì)各種情感。

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Emotional health is just important as physical health, and Geyer has a simple way of gauging it.

情感健康和身體健康一樣重要，而且蓋耶還有一種簡(jiǎn)單的方式來(lái)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."

蓋耶說(shuō)：“我認(rèn)為情感健康就是能夠擁抱所有的情感，理解這些情感都是正常的。有時(shí)候覺(jué)得生氣是正常的，覺(jué)得難過(guò)是正常的，覺(jué)得焦慮和抑郁也是正常的。情感健康的一個(gè)標(biāo)志是擁抱所有這些情感，意識(shí)到?jīng)]有哪種情感會(huì)一直持續(xù)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.

這挺像皮克斯電影《頭腦特工隊(duì)》所傳達(dá)的信息——如果你不偶爾感到悲傷，快樂(lè)就不會(huì)有多大的意義了。

Same goes for dealing with stress.

應(yīng)對(duì)壓力也是如此。

"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.

蓋耶說(shuō)：“問(wèn)題不在于去除壓力源。問(wèn)題在于有壓力時(shí)能意識(shí)到并找到控制和應(yīng)對(duì)的辦法，然后繼續(xù)前進(jìn)。”壓力確實(shí)是可以控制的——有很多醫(yī)生認(rèn)可的方法可以解壓。

6. You can wake up without an alarm clock.

沒(méi)有鬧鐘叫你也能醒。

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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.

缺覺(jué)對(duì)你的身體和大腦都很不好，這應(yīng)該不是什么讓人驚訝的事。研究發(fā)現(xiàn)，缺覺(jué)會(huì)讓老年癡呆癥、肥胖、中風(fēng)和糖尿病的風(fēng)險(xiǎn)加大。這就是為什么每晚睡足8個(gè)小時(shí)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.

蓋耶說(shuō)：“如果你沒(méi)有定鬧鐘也能在早上定點(diǎn)醒來(lái)，而且感到精力充沛、神清氣爽，這可以很好地衡量你是否得到了高質(zhì)量的睡眠。”

7. You're not falling asleep too quickly.

不會(huì)太快睡著。

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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.

蓋耶解釋說(shuō)，入睡的平均時(shí)間——大約10到20分鐘——是你擁有優(yōu)質(zhì)睡眠的標(biāo)志。但如果你太快睡著，你可能睡得不夠。

"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."

“如果有人太快睡著，比如頭一沾枕頭就著了，這也許是他們睡眠不足的跡象。”

Also watch out for sleeping while traveling.

旅行時(shí)睡覺(jué)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.

蓋耶補(bǔ)充說(shuō)：“如果你坐在汽車(乘客座位)和飛機(jī)里，不管什么時(shí)間都能睡著，這是你嚴(yán)重缺覺(jué)的強(qiáng)烈跡象。”

8. You have the energy to do the things you want to do.

有精力做你想做的事。

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Geyer said that there was one word that kept coming to her mind when she thought of good health: energy.

蓋耶說(shuō)，在想到好身體時(shí)，有一個(gè)詞反復(fù)地出現(xiàn)在她的腦海：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."

她說(shuō)：“有精力做你想做的事通常意味著身體很好。這里說(shuō)的精力不特指某一種，可以是身體精力，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.

不論如何，記得健康是因人而異的。如果你擔(dān)心自己不健康，或者你好奇自己的健康狀況，一定要去看醫(yī)生。