医学科普文章英文版
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Ladies and gentlemen,Good morning/afternoon/evening. It is my great honor to stand before you today to share with you some insights about the advancements and challenges in medical science. As we all know, medical science has always been a crucial field in our society, and its development has brought about numerous benefits to human beings. However, the progressin this field also poses several challenges that we need to address. In this speech, I will discuss some of the key advancements and challenges in medical science.I. Advancements in Medical Science1. Genomics and Personalized MedicineOne of the most significant advancements in medical science is the development of genomics. By analyzing the human genome, scientists have been able to identify the genetic factors that contribute to various diseases. This has led to the emergence of personalized medicine, which tailors treatments to an individual's genetic makeup. This approach has shown promising results in treating cancer, cardiovascular diseases, and other genetic disorders.2. Medical Imaging TechniquesMedical imaging techniques have revolutionized the field of medicine. The introduction of technologies such as MRI, CT scans, and ultrasound has allowed doctors to visualize internal organs and tissues, enabling them to diagnose diseases more accurately. These techniques have also facilitated minimally invasive surgeries, which have reduced the risk of complications and recovery time.3. Advances in VaccinologyVaccinology has made remarkable progress in recent years. The development of new vaccines, such as those for HIV, HPV, and Ebola, has significantly reduced the incidence of infectious diseases. Moreover, advancements in vaccine production have made it possible to producevaccines in larger quantities and at a lower cost, ensuring better global access to immunization.4. Biotechnology and Regenerative MedicineBiotechnology has opened new avenues in medicine, particularly in the field of regenerative medicine. Through stem cell research, scientists have been able to grow and regenerate tissues and organs, offering hope for patients with chronic diseases and injuries. This has the potential to revolutionize the treatment of conditions such as heart disease, diabetes, and spinal cord injuries.II. Challenges in Medical Science1. Access to HealthcareDespite the advancements in medical science, many people still lack access to healthcare. This is particularly true in underdeveloped countries, where a lack of infrastructure, resources, and trained healthcare professionals hinders the delivery of essential medical services. Addressing this challenge requires international cooperation and investment in healthcare systems.2. Healthcare CostsThe cost of healthcare continues to rise, making it unaffordable for many people. The high cost of new drugs, medical procedures, andhospital care puts a significant burden on individuals, governments, and insurance companies. Finding ways to reduce healthcare costs without compromising quality is a crucial challenge that needs to be addressed.3. Antibiotic ResistanceThe overuse and misuse of antibiotics have led to the emergence of antibiotic-resistant bacteria. This poses a significant threat to public health, as it reduces the effectiveness of treatments for common infections. Combating antibiotic resistance requires a multi-faceted approach, including public education, research, and better infection control practices.4. Mental HealthMental health disorders are on the rise, and yet they continue to be underdiagnosed and undertreated. The stigma associated with mental illness, lack of awareness, and inadequate resources for mental health care contribute to this problem. Addressing mental health challenges requires a comprehensive approach, including policy changes, public awareness campaigns, and increased funding for mental health services.III. ConclusionIn conclusion, medical science has made remarkable advancements that have improved the quality of life for millions of people. However, the challenges we face in healthcare, access to care, and the need for continued research and innovation remain. It is essential for governments, healthcare professionals, and the public to work together to overcome these challenges and ensure that everyone has access to quality healthcare.Thank you for your attention. I welcome any questions or comments you may have.。
[医学英语文章带翻译]医学类英语文章医学英语文章带翻译医学英语文章带翻译医学英语文章带翻译 1 椎间盘突出Unit 2 Text A Herniated Disc (Disc Herniation of the Spine) 第二单元主题 A 椎间盘突出症Many patients with back pain, leg pain, or weakness of the lower extremity muscles arediagnosed with a herniated disc. 许多患腰腿疼痛,下肢肌端乏力的病患均为椎间盘突出症。
When a disc herniation occurs, the cushion that sits between the spinal vertebra is pushedoutside its normal position. 椎间盘突出发生时,脊柱间的缓冲带将发生侧突。
A hrniated disc would not be a problem if it weren“t for the spinal nerves that are very close tothe edge of these spinal discs. 如果脊神经不是离椎间盘特别近的话,椎间盘突出就不是什么大问题了。
HOW ARE THE SPINE AND ITS DISCS *****D 脊柱与椎间盘The vertebras are the bony building blocks of the spine. 脊椎是建造脊柱的构件。
Between each of the largest parts (bodies) of the vertebrae are the discs. 各椎骨之间为椎间盘。
Ligaments are situated around the spine and discs. 脊椎和椎间盘周围散布着韧带。
医学常识英语阅读下面店铺为大家带来医学常识英语阅读,欢迎大家学习!医学常识英语阅读:防止晒伤As the springtime temperatures replace the damp, chilly air of the winter, runners hit the road with a George Harrison-esque passion: “Here comes the sun, du du du du. … It's all right …”But before kissing the “long, cold, lonely winter” goodbye, remember that the sun's rays aren't always “all right”.For example, sun exposure taps the body's ability to cool itself during a run. When this happens, energy previously devoted to maintaining the body's stamina is needed to combat the additional heat from the sun's rays. This quickly depletes the body's energy stores and reduces performance.But there are simple and effective ways to prevent such setbacks.For starters, save sunbathing for poolside. The easiest way to battle the sun's pounding rays is to think in terms of reflection, not absorption.For clothing, choose light colors to reflect the sunlight. Wear a light-colored hat. Many sporting-goods stores have light-weight, breathable hats that allow excess heat to escape from the head while providing protection from the sun.Sunglasses are a must. Squinting –especially over long periods – not only causes tension in the head, it forces the body to expend energy.In addition, open-eye exposure to excessive sunlight can lead to various eye conditions and possibly macular degeneration. With the jury still out on causes of this disorder, it's better to be safe than sorry.Finally, wear sunblock –and remember, it's different from sunscreen.The American Melanoma Foundation best describes the difference: “Chemical sunscreens” are cosmetic in nature, acting as filters and absorbing the sun's ultraviolet rays. “Physical sunscreens” (sunblocks) contain ingredients such as titanium oxide or zinc oxide that “physically block ultraviolet radiation.”While sunblock is not cosmetically appealing to many, especially if a white nose is considered unattractive, its benefit while you run is invaluable.Sunblock reflects the sun's ultraviolet rays the same way light clothing does, and it doesn't allow the skin to absorb the heat associated with those rays. The goal isn't a fashionable look on the road, it's an unhindered workout, regardless of the heat level.These tips might make that hot run a little more hearable and much safer.医学常识英语阅读:跑掉高血压The National Heart, Lung and Blood Institute at the National Institutes of Health moved about 45 million Americans closer to high blood pressure last month.The institute re-evaluated systolic and diastolic blood pressure numbers and moved some “normal” blood pressure totals into a “prehypertension” category.As I've stated many times – and likely will again – I have no formal medical training.Everyone should have his blood pressure checked regularly and follow a doctor's advice.If your pressure is high, don't panic. Hit the road and reduce those numbers.Typically, high blood pressure is any systolic reading above 139 (top number) or any diastolic reading above 89 (bottom number). Prehypertension, however, is a blood pressure of at least 119 over 79, but below the levels listed above.If you've worried about your blood pressure, running can help in many ways, but I believe two specific areas are paramount.The first is combating stress.Most in military know stress, from life-threatening duty to mobilization and family responsibilities.An elevated stress level constricts blood vessels, upsets blood flow and requires the heart to work overtime.However, a regular running regimen forces the mind to focus on endurance, breathing and the exercise itself. Thoughts and worries that cause stress and constrict blood vessels fall away. Blood flow improves, and the heart's efficiency increases. Running also increases the amount of oxygen in the blood.The National Runner's Health Study, a Berkeley, Calif., research lab, examined about 8,000 male runners and about 2,000 female runners and found that blood pressure in faster runners is lower than that in slower runners.In an analysis of the study by Jeffery Kahn at the Berkeley lab, faster male runners were 13 times more likely to lower systolic pressure and nearly three times more likely to lower diastolic pressure.Faster women showed a 5.7 times greater chance of dropping systolic pressure.Running helps fight high blood pressure by promoting deep breathing during the workout, which helps reduce overall blood pressure.The process is simple. The deeper each breath, the moreoxygen enters the blood stream –again moving more oxygen with each heartbeat and relieving the strain on the heart.With the stress-relieving effect and deep breathing, a frequent-running regimen should keep rising blood pressure at bay and lower pressure over time.At the same time – and as correct as the heart-institute study might be –getting riled by numbers that yesterday were “normal” and today are considered prehypertensive is counterproductive.I'm now in the prehypertension category, and I've been so for 20 years, so I'm going to keep running and not worry about it.My first trip to the gym after the war started was an attempt to reduce the stress that was building and overwhelming me through the week.So, being a big fan of spinning – indoor biking – I decided to take a seat in the class at my gym.Five minutes into the warm-up, I felt the tension in my head slip away. Surrounded by fellow spin junkies, the talk was lively.。
医学科普文章英文版推荐文章英语的科普文章热度:英语医学科普文章热度:英文科普类文章热度:英语科普小文章热度:英语科普类文章热度:由于随着科技和社会的发展,人们的生活水平不断提高,当代人把身体健康看得越来越重,对自己的饮食习惯,药物的使用与滥用和急救知识等格外关注。
下面是店铺带来的医学科普文章,欢迎阅读!医学科普文章英文版1为什么总是睡不好?十大常见睡眠错误Most of us have struggled at some point with sleep. Whether it’s not getting enough sleepor struggling to get up in the morning, it can be difficult to get the balance just right.大多数人都遇到过一些睡眠问题。
有可能是睡得不够,又或者是早晨起不来,很难达到平衡睡得舒服。
However, sleep is essential if we want to be productive in life. It provides us with theenergy we need to get stuff done!然而为了保证精力充沛,睡眠是十分必要的。
我们需要睡足了才有精力干活!Here are the 10 most common sleep mistakes people make and a few tips for avoidingthem!下面列出了常见的十大睡眠错误以及纠正小贴士。
1. The snooze button闹钟止闹按钮Don’t EVER hit the snoozebutton. It really is much more beneficial to just get up on yourfirst alarm. Think about it – the snooze button gives you an extra 10 minutes or so sleep. Inthe grand scheme of your day this really won’t provide you with any more energy. In-fact itdoes the opposite. Research has shown that ‘interrupted sleep’ can cause us to feel moretired.千万不要按止闹按钮,其实在闹铃一响时就起来对身体更好。
Ladies and Gentlemen,Good morning/afternoon/evening. It is my great pleasure to stand before you today to discuss a topic that is of utmost importance in our lives: the significance of medical knowledge in everyday life. In this era of rapid advancements in healthcare, it is crucial for us to understand the basics of medical science and how it can impact our daily routines, decision-making, and overall well-being. Let us embark on this enlightening journey to explore the realm of medical常识 and its far-reaching implications.I. IntroductionMedical knowledge refers to the understanding of the principles and practices of medicine, including the diagnosis, treatment, and prevention of diseases. In the past few decades, medical science has made remarkable progress, leading to longer life expectancy and improved quality of life. However, despite these advancements, many people remain unaware of the fundamental medical concepts that can help them lead healthier and more fulfilling lives. Today, I aim to shed light on some essential medical knowledge that we can incorporate into our everyday routines.II. The Importance of Medical KnowledgeA. Early Detection of DiseasesOne of the most significant benefits of medical knowledge is the ability to detect diseases early. Many chronic diseases, such as diabetes, hypertension, and heart disease, are asymptomatic in their early stages. However, understanding the risk factors and symptoms associated with these diseases can help us take timely action and seek medical attention before the condition worsens.B. Prevention and TreatmentMedical knowledge empowers us to take preventive measures and adopt healthy lifestyles. By understanding the causes of diseases, we can avoid certain behaviors and habits that increase our risk of developinghealth issues. Moreover, being aware of available treatments and medications can help us manage existing conditions more effectively.C. Communication with Healthcare ProvidersHaving a solid foundation in medical knowledge allows us to communicate more effectively with healthcare providers. We can ask informed questions, understand diagnoses, and participate in treatment decisions. This leads to better patient outcomes and a more personalized approach to healthcare.D. Public Health AwarenessMedical knowledge also plays a crucial role in promoting public health awareness. By spreading essential information about diseases, vaccination, and healthy living, we can contribute to creating a healthier society.III. Essential Medical Knowledge for Everyday LifeA. Basic First AidEvery individual should have a basic understanding of first aid, as it can be life-saving in emergency situations. Knowing how to perform CPR, manage bleeding, and treat burns can make a significant difference between life and death.B. Nutrition and HygieneA balanced diet and good hygiene practices are vital for maintaining good health. Understanding the nutritional value of foods, the importance of water intake, and proper hygiene can help us lead a healthier life.C. Common Diseases and Their PreventionIt is essential to be aware of common diseases, their symptoms, and prevention strategies. For example, understanding the importance of hand hygiene can help prevent the spread of infections like the flu and COVID-19.D. Mental HealthMental health is just as important as physical health. Recognizing the signs of mental health issues, such as depression and anxiety, and seeking help when needed can improve our overall well-being.IV. ConclusionIn conclusion, medical knowledge is an invaluable tool that can enhance our everyday lives. By understanding the basics of medical science, we can make informed decisions, adopt healthy lifestyles, and communicate effectively with healthcare providers. Let us embrace this knowledge and use it to create a healthier and more vibrant society.Thank you for your attention, and I hope this speech has provided you with valuable insights into the importance of medical knowledge in everyday life.。
医学科普类英文文章范文英文回答:The Importance of Proper Nutrition for Optimal Health.Nutrition plays a crucial role in maintaining optimal health and well-being. The foods we consume provide our bodies with the essential nutrients needed for growth, repair, and energy production. A balanced diet rich in fruits, vegetables, whole grains, and lean protein supports healthy organ function, boosts immunity, and reduces the risk of chronic diseases.The Consequences of Malnutrition.Malnutrition, which encompasses both undernutrition and overnutrition, can have severe consequences for health. Undernutrition, caused by an inadequate intake of essential nutrients, can lead to stunted growth, weaken the immune system, and increase susceptibility to infections.Overnutrition, resulting from an excessive intake of calories and unhealthy fats, can contribute to obesity, heart disease, stroke, and certain types of cancer.Dietary Recommendations for Optimal Health.To ensure proper nutrition, experts recommend following a balanced diet that includes:Fruits and vegetables: Aim for five or more servings per day, providing essential vitamins, minerals, and antioxidants.Whole grains: Choose whole wheat bread, brown rice, and oats for fiber, energy, and sustained blood sugar levels.Lean protein: Include sources such as fish, poultry, beans, and lentils for building and repairing tissues.Healthy fats: Limit saturated and trans fats, and opt for heart-healthy fats from avocados, olive oil, and nuts.Adequate hydration: Drink plenty of water throughout the day to support hydration, detoxification, and overall well-being.Making Healthy Choices.Adopting healthy eating habits requires conscious choices and a shift in lifestyle. Here are some tips:Plan meals ahead: Create a weekly menu to ensure variety and avoid last-minute unhealthy options.Read food labels: Pay attention to serving sizes, calories, and the nutrient content of packaged foods.Cook more often: Prepare meals at home to control ingredients and portions.Choose nutrient-dense foods: Prioritize whole, unprocessed foods over refined and sugary options.Seek professional guidance: Consult with a registered dietitian or healthcare professional for personalized nutrition advice.中文回答:营养对健康至关重要。
英文医学科普文章1000范文英文回答:Understanding the Human Gut Microbiome and Its Role in Health.The human gut microbiome, composed of trillions of bacteria, viruses, and other microorganisms, plays acrucial role in overall health and well-being. It has been linked to a wide range of bodily functions, including digestion, nutrient absorption, immune system regulation, and even mood.The Gut Microbiome and Digestion.The gut microbiome is essential for breaking down food into nutrients that the body can absorb. It produces enzymes that help digest carbohydrates, proteins, and fats. In addition, gut bacteria produce short-chain fatty acids (SCFAs), which are important for maintaining a healthy gutlining and reducing inflammation.The Gut Microbiome and the Immune System.The gut microbiome plays a vital role in regulating the immune system. It helps train the immune system to distinguish between harmful and beneficial bacteria. When the gut microbiome is balanced, it can help protect against infections and autoimmune disorders.The Gut Microbiome and Mood.Recent research has suggested a link between the gut microbiome and mood. Gut bacteria produce neurotransmitters, such as serotonin, which can affect mood and behavior. Imbalances in the gut microbiome have been associated with anxiety, depression, and other mental health conditions.Factors that Affect the Gut Microbiome.The composition of the gut microbiome is influenced bya number of factors, including:Diet: Eating a diverse diet, rich in fruits, vegetables, and whole grains, can promote a healthy gut microbiome.Exercise: Regular exercise has been shown topositively impact the gut microbiome.Stress: Chronic stress can disrupt the gut microbiome.Medications: Some medications, such as antibiotics, can kill beneficial gut bacteria.Maintaining a Healthy Gut Microbiome.There are several steps you can take to support a healthy gut microbiome:Eat a balanced diet: A diverse diet provides the nutrients that beneficial gut bacteria need to thrive.Exercise regularly: Exercise helps promote beneficialgut bacteria growth.Manage stress: Stress can disrupt the gut microbiome, so finding healthy ways to manage stress is important.Limit antibiotic use: Antibiotics should only be taken when necessary and under the guidance of a doctor.Consider probiotics: Probiotics are live bacteria that can help replenish the gut microbiome after antibiotics or other disruptions.Conclusions.The human gut microbiome is a complex and fascinating ecosystem that plays a crucial role in health and well-being. By understanding the gut microbiome and its functions, we can take steps to support its health and optimize our overall well-being.中文回答:了解人体肠道菌群及其在健康中的作用。
英语医学科普文章医学科普是科普知识和全民科学素质中的重要内容之一;而和谐医患关系及公平合理调处并最大限度地防范医疗纠纷是构建和谐社会的一个重要组成部分。
下面是店铺带来的英语医学科普文章,欢迎阅读!英语医学科普文章1人的寿命是否有极限After celebrating her 60th year on the throne in style this pastweek, Britain's QueenElizabeth II can now look forward tobreaking some more records. She is already, at 86,Britain'soldest monarch (were she to die now, her son wouldimmediately be the 12th oldest).On Sept. 10, 2015, she wouldpass Queen Victoria to become the longest-reigning monarchinBritish history. T o beat Louis XIV (who succeeded to the throneat the age of 4) for thelongest reign in European history, she would have to live to 98.Elizabeth II is still going strong, but the maximum human lifespan isn't rising at anythinglike therate of average life expectancy, which is rushing upward globally at the rate of aboutthree monthsa year, mainly because of progress against premature mortality. Indeed, we mayalready have hitsome kind of limit for maximum lifespan -- perhaps because natural selection,with its strict focus onreproductive success, has no particular need to preserve genes thatwould keep us going to 150.The oldest woman in the world, Besse Cooper, a retired schoolteacher in Georgia, will be116 onAug. 26, according to the Gerontology Research Group, an organization that studiesaging issues. That's a great age, but it's a hefty six years short of the record: 122 years and164 days, set byJeanne Calment of Francein 1997. In other words, if Mrs. Cooper can getthere, Mrs. Calment'srecord will have stood for 21 years; if she can't, maybe longer.That's a long time, considering that there are now nearly a half million centenarians alive intheworld. That number has been going up 7% a year, but the number of those over 115 isnotincreasing.If Mrs. Cooper does not take the record, there are only two other 115-year-olds alive totake onthe challenge, and one of them is a man: Jiroemon Kimura, a retired postman fromKyoto. He'swithin seven months of beating the age record for his sex, set by ChristianMortensen, who died in 1998. But Mr. Kimura is less likely than a woman to make 122, andthere are fewer women over 115 today (two) than there were in 2006 (four) or even 1997 (three).At least two people died after their 110th birthdays in the 1800s, if you're willing to trustthe birthcertificates. So the increase of 12 years in maximum life expectancy during the 20thcentury wasjust one-third as large as the increase in average life expectancy during the period(36 years).In 2002, James Vaupel of the Max Planck Institute for Demographic Research in Rostock,Germany, startled demographers by pointing out that every estimate published of the levelatwhich average life expectancy would level out has been broken within a few years. JayOlshanskyof the University of Illinois, however, argues that since 1980 this has no longer beentrue foralready-old people in rich countries like the U.S.: Official estimates of remaining years oflife for awoman aged 65 should be revised downward.Thanks to healthier lifestyles, more and more people aresurviving into old age. But that isnotincompatible with there being a sort of expiration date on human lifespan. Most scientiststhink thedecay of the body by aging is not itself programmed by genes, but the repairmechanisms thatdelay decay are. In human beings, genes that help keep you alive as a parentor even grandparenthave had a selective advantage through helping children thrive, but onesthat keep you alive as agreat-grandparent -- who likely doesn't play much of a role in the well-being and survival of great-grandchildren -- have probably never contributed to reproductivesuccess.In other words, there is perhaps no limit to the number of people who can reach 90 or 100,butgetting more than a handful of people past 120 may never be possible, and 150 isprobablyunattainable, absent genetic engineering -- even for a monarch.在风风光光庆祝完自己登基60周年后,英国女王伊丽莎白二世(Queen Elizabeth II)现在可以期待打破更多纪录了。
医学科普性英文文章范文英文回答:Title: The Link Between Exercise and Mental Health.Abstract:Exercise has been shown to have numerous benefits for physical health, but recent research has also highlightedits positive impact on mental well-being. This article reviews the evidence linking exercise to improved mood, reduced anxiety and depression, enhanced cognitive function, and better sleep quality. The article concludes by discussing the mechanisms by which exercise exerts these beneficial effects and provides practical tips for incorporating more exercise into one's lifestyle.Introduction:Mental health is an integral part of overall well-being,yet it is often neglected or stigmatized. Exercise, on the other hand, is widely recognized for its physical benefits, but its role in promoting mental health is less well-known.Exercise and Mood:Studies have consistently shown that exercise can improve mood and reduce symptoms of depression and anxiety. Exercise releases endorphins, which have mood-boosting effects. It also promotes the release of serotonin and norepinephrine, neurotransmitters that are involved in mood regulation.Exercise and Cognitive Function:Exercise has been found to improve cognitive functionin both healthy individuals and those with cognitive impairments. Exercise increases blood flow to the brain, providing it with oxygen and nutrients essential for optimal functioning. It also promotes the growth of new brain cells and the formation of new neural connections.Exercise and Sleep:Exercise can improve sleep quality by reducing the time it takes to fall asleep and increasing the amount of deep sleep. Exercise promotes the release of melatonin, a hormone that regulates sleep-wake cycles. It also reduces stress levels, which can interfere with sleep.Mechanisms of Action:The exact mechanisms by which exercise exerts its beneficial effects on mental health are not fully understood, but several theories have been proposed. One theory is that exercise reduces inflammation, which has been linked to both depression and anxiety. Another theory is that exercise improves the functioning of the brain's reward system, leading to increased feelings of pleasure and motivation.Practical Tips:To reap the mental health benefits of exercise, it isimportant to incorporate it into one's lifestyle on aregular basis. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Choose activities that you enjoy, as this will make it more likely that youwill stick with them. Start slowly and gradually increasethe intensity and duration of your workouts over time.Conclusion:Exercise is a powerful tool for promoting both physical and mental well-being. Regular exercise has been shown to improve mood, reduce anxiety and depression, enhance cognitive function, and better sleep quality. The mechanisms by which exercise exerts these beneficialeffects are not fully understood, but several theories have been proposed. By incorporating more exercise into their lives, individuals can reap numerous mental health benefits.中文回答:标题,运动与心理健康之间的联系。
医学英语短文阅读专业短篇阅读医学英语短文阅读:肝的微细结构When viewed under a microscope, the liver is seen as large work of units called hepatic lobules. The hepatic lobule is very small and looks like a si_-sided cylinder.The lobule itself is surrounded by connective tissue and has 5 to 7 clusters of vessels around its edges. These vessels include a branch of the portal vein, a branch of the hepatic artery, and a bile duct.A central vein runs through the middle of the lobe and is surrounded by cords of liver cells that radiate out in all directions. Between these cords are wide thinwalled blood vessels called sinusoids. All of the blood drains into a hepatic vein which then circulates throughout the body.在显微镜下,肝脏是由肝小叶为单位的网状结构。
肝小叶非常小,是六棱柱体。
小叶的周围是结缔组织,边缘围绕着5-7串脉管,有门静脉、肝动脉和胆小管。
小叶的中央由中央静脉穿过,周围被向四周呈放射状排列的肝细胞索包围。
在索之间是扩大了的毛细血管叫血窦。
所有的血液都流入肝静脉参与体循环。
医学科普文章英文版1为什么总是睡不好?十大常见睡眠错误Most of us have struggled at some point with sleep. Whether it’s not getting enough sleepor struggling to get up in the morning, it can bedifficult to get the balance just right.大多数人都遇到过一些睡眠问题。
有可能是睡得不够,又或者是早晨起不来,很难达到平衡睡得舒服。
However, sleep is essential if we want to be productive in life. It provides us with theenergy we need to get stuff done!然而为了保证精力充沛,睡眠是十分必要的。
我们需要睡足了才有精力干活!Here are the 10 most common sleep mistakes people make and a few tips for avoidingthem!下面列出了常见的十大睡眠错误以及纠正小贴士。
1. The snooze button闹钟止闹按钮Don’t EVER hit the snoozebutton. It really is much more beneficial tojust get up on yourfirst alarm. Think about it – the snooze button gives you an extra 10 minutes or so sleep. Inthe grand scheme of your day this really won’t provide you with any more energy. In-fact itdoes the opposite. Research has shown that ‘interrupted sleep’ can cause us to feel moretired.千万不要按止闹按钮,其实在闹铃一响时就起来对身体更好。
想想看,止闹按钮可以让你多睡10分钟或者更长一点时间。
但相比于一整天满满的计划,这多睡的10分钟根本无法为你多添几份活力。
事实上恰恰相反,研究表明受干扰的睡眠会让人更加疲倦。
2. Disorganized sleeping habits不规律的睡眠习惯It’s much easier to get to sleep each night and wake up feeling refreshed if we have aregular routine. This means going to bed at roughly the same timeeach night and getting upat roughly the same time each morning. If you’re disorganized with your sleeping routine, youend up interrupting your natural sleeping rhythms, which can cause insomnia and fatigue.如果每天的作息时间规律,每晚会更加容易入眠醒来时也会感到神清气爽。
也就是说每晚在相对固定的时间睡觉,每天早上在相对固定的时间起床。
如果你睡觉的时间不规律,就会打乱你的生物钟,导致失眠和疲劳感。
3. Long naps小睡时间过长Long naps can disrupt your sleeping rhythms so if you’re desperate for a nap then keep itunder the 30 minute mark and before 4pm. Short naps afterlunch can help to restore energylevels just make sure you don’t sleep in.小睡时间过长会打乱人的生物钟,所以如果你真的很想打个盹儿的话,请把时间控制在30分钟以内而且要在下午四点前睡。
在午餐后小睡一会儿有助于恢复体力只是不要睡过头了。
4. Caffeine/stimulants咖啡因/兴奋剂Don’t drink any caffeinated drinks af ter mid-day. Caffeine stimulatesyour body for up to 12hours after consumption so it’s important to restrict your intake later in the day. Be aware ofsupposed ‘herbal’ drinks such as green tea, which can have a high dose of caffeine. Alwayscheck the label.请不要在中午之后饮用含咖啡因的饮料。
咖啡因会持续的影响人体12个小时,所以要控制自己不要在中午以后摄取咖啡因。
小心一些“草本”饮料,例如绿茶含有很高的咖啡因。
每次喝饮料之前都要看一下成份标签。
5. Stress &negative thinking压力和消极想法Stress is a large reason why many people find it difficult to sleep. Oneof the worse thingsyou can do is be stressed before bed. Stress produces chemicals that physically stop us fromsleeping. Try and clear your mind before bed time and make an effort to think positive thoughtsthat aid sleep.压力是造成人难以入眠的重要原因。
在上床睡觉前带着太大压力就更加糟糕了。
压力会使人分泌出某些从生理上阻止睡眠的化学物质。
尝试在睡前清空所思所想,努力朝有助于睡眠的积极方面想吧。
6. Too much light光线太亮Our bodies depend on ‘sleep signals’ to fall asleep and one of those signals is darkness.Make sure your room is as dark as possible before trying to get to sleep. Even a thin stream oflight coming in through your window can disrupt your pinealgland’s production of sleephormones and therefore disturb your sleep rhythms, so make sure your blinds are closed!我们的身体依靠“睡眠信号”来入睡,其中一个信号就是黑暗。
所以在睡觉前要确保房间光线尽可能暗。
即便是透过玻璃窗射进来的一小束光线也可能会干扰人的松果体分泌睡眠荷尔蒙,从而干扰睡眠生物钟。
因此要保证关上百叶窗!7. Sugar before bedtime睡前摄取糖分Sugary snacks before bedtime are a really bad idea. The sugar can disrupt the chemicals inyour body causing you to wake up during the night. Limit all late night sweet treats –if you’rehungry go for a protein based snack instead.睡前吃含糖的零食真的是个坏主意。
糖会破坏人体体内的化学物质,导致人在夜间醒来。
因此要控制晚间吃甜食的量,如果你饿了,去吃一些蛋白质为主的零食吧。
8. Alcohol before bedtime睡前喝酒Alcohol is a sedativeand therefore people get fooled into thinking it will help them get agood nights sleep. The reality is that it may initially induce sleep, however it usually drasticallyimpairs sleep during the second half of the night which leads to interrupted sleep patterns thatwill leave you feeling fatigued in the morning not to mention the hangover!酒精有镇定作用,因此人们会误以为酒精能帮助睡眠。
实际上酒精可能会在一开始促进人睡眠,但是它也常会在后半夜严重影响人的睡眠,打乱人的睡眠模式,让你在早上觉得很疲乏更不用说还有宿醉了。
9. TV in the bedroom卧室里摆放电视It can b e easy to fall asleep on the couch in front of the TV. It’s important we don’t try andreplicatethis strategy in the bedroom though. The bedroom must only be associated withsleep. When you start to introduce mental stimulation such as a TV this can severely disruptyour sleep patterns.坐在电视机前的沙发上很容易睡着,但重要的是我们不能在卧室里尝试这一方法。
卧室应当只与睡眠有关,把电视机之类刺激神经的东西放进卧室会严重打乱你的睡眠模式。
10. Worrying about sleep担心睡眠If you’ve had a few bad nights sleep, then the worst thing you can do is worry too muchabout it. When we place too much focus on sleeping this can cause anxiety and only make theproblem worse. Try to go with the flow and let your body naturally get into a healthy sleeppattern.当你几天都睡不好后,最糟糕的事情就是你还总是担心自己的睡眠。