这就是你的身体在隔离的几个月里发生的事情

这就是你的身体在隔离的几个月里发生的事情

Since the pandemic officially began in March, we've been told staying home is the best way to avoid catching Covid-19. And it is. But life in confinement can cause physical ailments on its own.

自今年3月流行病正式爆发以来，我们一直被告知，呆在家里是避免感染Covid-19的最佳方式。确实是这样。但是禁闭的生活本身就会导致身体疾病。

Being homebound for so long contorts the body, weakens the heart and lungs and even impairs brain function. The effects of life in isolation may stay with us beyond the pandemic's end (whenever that may be).

长时间在家会扭曲身体，削弱心肺，甚至损害大脑功能。在流行病结束之后(无论何时结束)，隔离生活的影响可能会一直伴随我们。

This is what half a year of isolation, staying home and staying sedentary can do to your body.

这就是半年的隔离、呆在家里、久坐不动对身体的影响。

You start losing muscle

你开始失去肌肉

A week homebound, whether you're working, eating or sleeping, may feel comforting and necessary. But all the inactivity can undo hard-won progress.

一周在家，无论你是在工作、吃饭还是睡觉，或许会感到舒适和必要。但所有的不活动都会破坏来之不易的进步。

That's because it can take months to build muscle and just one week to lose it. Humans, for all of our hardiness, also lose muscle more quickly the older we get, said Keith Baar, a professor of molecular exercise physiology at the University of California - Davis.

这是因为锻炼肌肉需要几个月的时间，而丢掉它只需一周的时间。加州大学戴维斯分校的分子运动生理学教授基思·巴尔说，人类虽然强壮，但随着年龄的增长，肌肉也会更快地流失。

"The stronger we stay, the easier it is for us to maintain our longevity."

“我们越强大，就越容易长寿。”

Your heart and lungs get weaker

你的心脏和肺变弱了

If you're not exercising, you're not raising your heart rate. And when your heart isn't pumping as hard, it gets weaker, Baar said.

如果你不锻炼，你的心率就不会提高。巴尔说，当你的心脏跳动不那么剧烈时，它就会变得虚弱。

The same thing happens to your lungs when you're inactive, said Dr. Panagis Galiatsatos, a pulmonologist from Johns Hopkins Bayview Medical Center. He said many of his patients have felt their breathing function deteriorate because they're no longer conditioned to exercise.

当你不活动的时候，你的肺也会发生同样的事情，约翰霍普金斯湾景医疗中心的肺科医生帕纳吉斯·加利亚特萨托斯说。他说，他的许多病人感到他们的呼吸功能恶化了，因为他们不再习惯锻炼。

People with poor lung health are already considered more susceptible to coronavirus because it's a respiratory illness, so they're likely staying home to reduce their risk of infection. But if they're not moving and increasing blood flow to their lungs, then their preexisting condition might harm them anyway.

肺部健康状况不佳的人已经被认为更容易感染冠状病毒，因为这是一种呼吸道疾病，所以他们可能会呆在家里以降低感染风险。但如果他们不运动，增加肺部的血流量，那么他们先前的状况无论如何都可能会伤害他们。

You gain fat

你会长胖

If you're home all day, every day, you're likely feet away from your pantry. That's either convenient or dangerous.

如果你整天、每天都在家，你可能离储藏室只有几步之遥。这不是方便就是危险。

With such easy access, the time you eat might widen from 10 or 12 hours every day to 15 hours a day, which could cause your insulin levels to spike.

有了这样的方便，你每天吃东西的时间可能会从10到12个小时增加到15个小时，这可能会导致你的胰岛素水平飙升。

Insulin encourages fat storage and converting other fat molecules to fat, said Giles Duffield, an associate professor of anatomy and physiology at the University of Notre Dame who studies circadian rhythms and metabolism, among other subjects.

研究昼夜节律和新陈代谢等学科的圣母大学解剖学和生理学副教授吉尔斯·达菲尔德说，胰岛素会促进脂肪储存，并将其他脂肪分子转化为脂肪。

Your posture is affected

你的姿势会受到影响

Sitting and lying down all day can seriously affect your posture and strain your back, neck, shoulders, hips and eyes, said Brandon Brown, an epidemiologist and associate professor in the Center for Healthy Communities at the University of California - Riverside.

加州大学河滨分校健康社区中心的流行病学家、副教授布兰登·布朗说，整天坐着或躺着会严重影响你的姿势，会拉伤你的背部、脖子、肩膀、臀部和眼睛。

Brown suggests getting up from your seat once an hour, walking around and stretching for a moment. You might even lie on the floor and "let your back readjust," he said.

布朗建议每小时从座位上站起来一次，四处走走，伸展一下身体。你甚至可以躺在地板上，“让背部重新调整一下，”他说。

Your sleep suffers

有损你的睡眠

At least half of all Americans are skimping on vitamin D, which sustains bone density and keeps fatigue at bay. You're definitely one of them if you spend most of your day at home, curtains drawn, Duffield said.

至少有一半的美国人缺乏维生素D，而维生素D可以维持骨骼密度，避免疲劳。如果你一天大部分时间都呆在家里，你绝对是拉上窗帘的人之一，达菲尔德说。

Getting enough sunlight in the morning helps synchronize your body's circadian rhythm, Duffield said. So if you're shut in all week or working in the dark, your sleep might suffer, too.

早上获得足够的阳光有助于同步你身体的昼夜节律，达菲尔德说。所以如果你一周都被关在家里或者在黑暗中工作，你的睡眠也会受到影响。

Brown said as long as you're going on walks or exercising, doing yard work or other activities that drag you outside for a bit, you won't need to worry about getting enough sunlight. If you're unable to get out of the house or the weather won't permit you to, an artificial bright light can help your body retune in the morning, Duffield said, as can avoiding blue lights at night.

布朗说，只要你在户外散步、锻炼、整理院子或做其他活动，你就不需要担心得到足够的阳光。达菲尔德说，如果你无法出门或者天气不允许你出门，人造亮光可以帮助你的身体在早上进行调整，在晚上也可以避免蓝光。

Your brain slows

你的大脑迟缓

A sedentary lifestyle can slow your brain, too.

久坐的生活方式也会让你的大脑变慢。

Exercise produces certain chemicals in the brain that break down toxins in the blood and even prevent them from going to the brain, Baar said.

巴尔说，锻炼会在大脑中产生某些化学物质，这些化学物质可以分解血液中的毒素，甚至阻止它们进入大脑。

Not exercising means you won't as efficiently break down amino acid byproducts that wind up as neurotoxins in the brain.

不锻炼意味着你不能有效地分解氨基酸副产品，而这些副产品最终会成为大脑中的神经毒素。

The effects of isolation are insidious -- like the pandemic, the physical symptoms after months of seclusion often aren't obvious until they become harmful or extreme.

隔离的影响是潜移默化的，就像流行病一样，在隔离数月后，身体症状往往并不明显，直到它们变得有害或极端。