照顾好自己的方法

照顾好自己的方法

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.

让我们从基础开始。这些是你每天都可以做的自我照顾练习。很多都只需要很少的时间和精力，大多数都能在五分钟内完成，有些甚至不到一分钟。

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.

深呼吸通过给肌肉和大脑带来氧气来促进血液循环。这种氧含量的增加会带来更大的能量和更健康的肌肉、器官和组织。

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:

你的身体是一台机器，食物是你的燃料。就这么简单。这些年来，我在研究饮食和与顶级健康医生合作中学到了两件主要的事情:

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、营养丰富的食物;避免加工食品和精制糖。其次，找到适合你的工作。有很多选择——古生物学、地中海学、植物学，应有尽有。

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.

人体由50-65%的水组成。我们身体的某些部位，如大脑、心脏和肺，占70%以上。喝水是一种简单有效的照顾自己的方法。

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.

我过去常常把它当作一种荣誉勋章，因为我睡得不多。然而，越来越多的研究表明，获得足够的高质量睡眠至关重要，更重要的是，如果你不这样做，后果会很严重。优先考虑睡眠。你的思想和身体都会感谢你。

5. Express Gratitude

表达感激

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.

为了过上我们所热爱的生活，我们必须首先热爱我们所过的生活。关于感恩的科学和益处的研究仍在继续。

6. Hug Your Kid, Spouse or Pet

拥抱你的孩子、配偶或宠物

Hugging boosts your oxytocin levels (the love hormone), increases serotonin (elevates mood and creates happiness), strengthens the immune system, boosts self-esteem, lowers blood pressure, balances the nervous system and releases tension. Only a few seconds can put you in a positive mood.

拥抱能提高你的催产素水平(爱的荷尔蒙)，增加血清素(提升情绪，创造快乐)，增强免疫系统，增强自尊，降低血压，平衡神经系统，释放紧张。只有几秒钟能让你有一个积极的情绪。

7. Spend Time with Those You Love

花时间和你爱的人在一起

Schedule a date night with your partner, a special day with your kiddo or happy hour with your BFF. We are biologically hardwired for relationships and connection.

和你的伴侣安排一个约会之夜，和你的孩子一起度过特别的一天，或者和你最好的朋友一起度过快乐时光。我们天生就有关系和联系。

Studies prove that people who socialize often have higher levels of happiness. This doesn’t have to be face-to-face; sometimes a phone call is all you need (and can fit in!).

研究证明，经常社交的人通常有更高的幸福水平。这不必是面对面的;有时候你只需要打个电话就可以了(而且还能适应!)

8. Spend Time in Nature

花时间在大自然中

Studies have shown spending time in nature has a wide range of health benefits including lowering your stress hormone levels.

研究表明，花时间在大自然中有广泛的健康益处，包括降低你的压力荷尔蒙水平。

Get outside. Head to the forest, hit the beach or take a hike. Walking barefoot and ‘grounding’ can be especially healing.

走到户外。去森林，去海滩，或者去远足。光脚走路和“磨光脚”特别有治愈效果。

图片来源：Tracy Kennedy