如何在2020年成为一个更健康、更快乐的人

如何在2020年成为一个更健康、更快乐的人

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.

又到了新的一年充满无限可能的时候了。你想下定决心，但你绝对不想失败。我们可以帮忙。

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?

这里有很多很棒的点子，让你今年过得更健康、更快乐。它们不是可怕的大变化——但大到足以让你感觉更好。还有什么更好的方式来开启一个新的十年呢?

Change your diet a little

稍微改变一下你的饮食

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.

节食是另一个常见的解决方法。但如果你试图彻底改变你的饮食习惯，你可能很快就会恢复旧习惯。如果你从小处着手，你会有更好的运气。

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.

试着逐渐改变饮食习惯，比如每天多吃一份水果或蔬菜。或者少吃点肉和糖。一旦你克服了一个小的改变，看看你能否再增加一个。

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.

每个人都知道在大自然中对你的健康有好处。所以，找时间出去走走吧。仅仅是在树林里散步就能提升你的幸福感，并从更好的睡眠和更少的压力中受益。一项研究甚至发现，在公园散步能给你和圣诞节一样的感觉。

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.

如果你没有时间去公园，试着在午餐时间散散步。午餐时间的散步可以立刻改善你的情绪，增加放松，让你对工作更有热情。

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

养宠物(或者和你的宠物呆在一起)

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.

狗和猫对你的健康有好处。如果你有一只宠物，当它们爬到你的腿上，或者你出去散步，或者玩捡东西的游戏时，你会体会到那种很棒的感觉。一项又一项研究表明，宠物对心脏健康、长寿、健康和社交生活等方方面面都有好处。

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.

如果你没有养宠物，可以考虑养一只，或者至少收养一只，或者在当地的动物收容所做志愿者。如果你有宠物，那就花更多的时间和你的四条腿的朋友在一起。

Get better sleep

获得更好的睡眠

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.

只是早点上床或者尽量多睡一会儿并不代表你能得到更好的休息。为了让你醒来的时候感觉很棒，你必须调整你的睡眠规律。

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.

让你的卧室充满舒适的床单，没有电子设备。有一个晚上的习惯，在同一时间睡觉和起床——即使是在周末。白天不要打盹，注意你的咖啡因。在一天的晚些时候，明智地对待运动，并考虑你的宠物是否应该与你共享空间。

Stand up

站起来

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.

如果你一天大部分时间都坐在办公桌前，很容易忘记起身休息。但久坐不动的行为，如长时间坐在电脑前或看电视，会增加患心脏病和糖尿病等疾病的风险。

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.

仅仅因为你在一天的开始或结束时进行了锻炼，并不会抵消你连续坐了近8或9个小时的影响。最好的办法是一天中多休息，或者考虑使用立式办公桌。