冬季健康小知识.doc

英文翻译来源：译言网Winter health tips冬季健康小知识翻译类型：英文翻译欢迎广大翻译爱好者交流！翻译人员：srrsh2012-11-14英文原文The nights are drawing in, while the shops are full of Christmas decorations and people bunged up with colds. Exercise levels drop and we reach for comforting snacks and drinks - all of which can take a toll on our wellbeing. We look at how you can keep your mind and body in tip-top condition during the colder months.Boost your immunityWinter is the prime time for coughs and colds, so make sure you eat plenty of leafy green vegetables and fruit that is packed with vitamin C. You may be tempted to reach for the multivitamins, but numerous studies have found that supplements dont have the same benefits as natural foods. In fact, a 2004 review of evidence found that even mega-dose supplements of vitamin C (2000mg) have little effect on staving off colds. More recently, the US Womens Health Study found a link between vitamin C supplements and an increased risk of hardening arteries in some people with diabetes. So remember: fresh is best.Get outdoorsGoing outside may be the last thing you want to do when the weathers miserable, but your body needs sunlight to create vitamin D thats essential for healthy bones and teeth. Your body can create vitamin D from the action of the sun on your skin, even on a cloudy day. Top up your vitamin D levels with cod-liver oil, milk, dairy products and oily fish such as sardines, salmon and fresh tuna.Watch your appetiteThe shorter days of autumn and winter affect our internal body clock that tells us when we feel tired, when we wake up and when we feel hungry. Scientists in Scotland found that lack of daylight causes an increase in appetite, so make sure you indulge those cravings with healthier foods. This time of year is a great time for British grown fruit and veg, so satisfy that sweet tooth with blackberries, plums, apples and pears, and make comforting stews from pumpkins, leeks, courgettes and parsnips.Give your medicine cabinet a health checkCoughs and colds are more common in the winter months, so stock up your medicine chest ready for this seasons sniffs and snivels. Painkillers, decongestants and cough mixtures are good for adults and dont forget liquid paracetamol for children.Medicines, like food, have use-by dates. Out of date medicines may not be effective. So check the use-by dates on your medicines and take old products back to your pharmacy for disposal.Drinks at workYou may not fancy water in the colder weather, but watch those warming cappuccinos dont cause your weight to creep up. The average cappuccino has 120 calories and 6g fat, while a latte, because of its higher milk content, has 200 calories and 10g fat.Switch to skinny versions and youll save between 50 and 70 calories, while fat content drops to almost zero. Herbal teas are also a good alternative. And try to take your tea and coffee without sugar - or with less sugar if you must! Make the most of staying indoorsDriving rain can make it easy to feel cooped up, so create a relaxing atmosphere with incense, candles or essential oils. Now is the perfect time to read that book or spend time with your family playing board games. Winter is also the perfect time for being lazy socially and inviting friends around for dinner rather than going out.Revel in the dark nightsBright sunshine and balmy weather are wonderful but not when youre trying to get to sleep. For those of us not blessed with air-conditioning, cooler, darker nights make it easier to sleep and stay snoozing. Watch your moodLack of sunshine and daylight can have a profound effect on our emotions. For some people, this causes low mood, irritability and lack of energy during autumn and winter. Winter depression, or seasonal affective disorder as its known, affects women more than men. Symptoms include a lack of interest in socialising, daytime sleepiness, a craving for starchy foods and an increased need for sleep. It can be treated with bright light therapy a very strong lamp that bathes you in artificial light. Exercise is another good way to boost mood because it releases your bodys natural feel-good hormones. If you cant seem to shake the winter blues, talk to your doctor.Be productiveDark nights are a great time to sift through clutter, while the short days are perfect for odd jobs like painting a door. The more you do now, the more free time youll have in summer to get out and about or for even bigger projects!Stay activeDry, sunny days are perfect for walking. And the cold weather means your body burns more calories just to keep warm, making activity more effective. Gyms and leisure centres are great for fitness in the winter months. Try something new like pilates or yoga: pilates strengthens your core muscles, while yoga promotes flexibility. Both will complement activities like running, cycling and golf. Whatever your activity, dont forget to spend the first five minutes warming up - your muscles will be tighter than in the summer months, making them more prone to injury.Watch your stepNo matter how late you are for that meeting or bus, take a little extra care on pavements and platforms in the colder months. Rain, wet leaves and freezing temperatures equal slippery surfaces that increase your risk of a fall. Every year thousand of sprains and fractures are caused this way. Shoes or trainers with a decent grip will help.Take care of your skinWind, rain and central heating can play havoc with your skin, leaving it dry and flaky. But before you slap on the moisturiser, make sure you exfoliate first to get rid of all those dead skin cells. UV rays can still penetrate the skin on cloudy days, so stick to a moisturiser with an SPF 15 to avoid wrinkles.英文翻译成中文夜幕降临，商店里满是圣诞节装饰品，人们却在得感冒。天寒地冻，大家也不愿意动弹，而是到处找小点心和饮料而这可对我们的健康不利。让我们来看看，在寒冷季节，如何才能保持你的身心处在最佳状态，。 提高免疫力冬季是治疗咳嗽和感冒的黄金时间，所以你一定要吃大量的充满维生素C绿叶蔬菜和水果， 不要以为吃多种维生素药片也可以，有大量的研究发现，吃药片和吃自然的食物的效果相去甚远。 事实上，在2004年，就有综合研究发现，即使是大型剂量补充维生素C（2000毫克），对的避免感冒作用也不大。最近，美国妇女健康研究会发现，在某些糖尿病患者，过量补充维生素C与增加硬化动脉的风险有关。所以，请牢记：吃新鲜的就是最好的。 户外活动当天气很糟时，你可能是最不愿外出活动了，但你的机体需要的阳光以产生维生素D，而它对骨骼和牙齿的健康至关重要。即使是在多云的日子里，阳光与皮肤作用就能使你的机体产生维生素D 。食用鱼肝油，牛奶，乳制品和油性鱼类，如沙丁鱼，鲑鱼和新鲜的金枪鱼，可以补足你体内维生素D的水平。秋冬季节点昼短夜长，会影响我们体内的生物钟，走时准确的生物钟会告诉我们，何时疲倦要休息，何时应该醒来，以及我们感觉饥饿。在苏格兰的科学家们发现，缺乏日光会导致食欲增加，所以一定要确保你不用沉溺于饕餮之中，仍要注意进食健康的食品。 对于英国来说，每年的这个时候是种植的水果和蔬菜的最佳时期，所以，喜欢吃甜食的你可以大嚼黑莓、李子、苹果、梨，除了这些水果，还有炖南瓜，韭菜，西葫芦和欧洲防风草。 检查家里的小药箱咳嗽和感冒多见于冬季，所以在你的药箱准备好通鼻止咳药。对成人来说止痛药，化痰药和咳嗽药水是必备的，但也不要忘了儿童吃的不是药片，而是对乙酰氨基酚口服液。 药品和食品一样，有使用期限。过期药品可能是无效的。因此，检查使用上的药品的有效日期，把过期的药交回药房处理。 工作不忘饮水在寒冷的天气，你可能并再渴求饮水了，但那些热腾腾的卡布奇诺咖啡不会导致你的体重攀升。平均来说，一杯卡布奇诺含有120卡路里的热量和6克脂肪，而拿铁咖啡，由于其较高的牛奶含量，有200卡路里的热量和10g的脂肪。 你也可以喝薄脂型咖啡，这样可以少摄入50至70卡路里的热量，而其中脂肪含量几乎为零。草药茶也是一个不错的选择。也可以试试喝茶/咖啡不加糖 - 或者少糖，如果你一定要加糖的话。 最待在屋里雨天留人，不喜出门，那么就用香火，蜡烛或精油营造出一个轻松的氛围。现在是闭门读书的大好时光，或者与与你的家人玩下棋游戏。冬季天寒是懒于社交的最佳理由，可邀请好友来寒舍共进晚餐，而不是出去到饭店畅饮。 陶醉在黑夜明媚的阳光和温暖的天气是美好的 - 但是当你想在这种时候去睡觉就不好了。对于我们这些不被喜欢空调的人来说，凉爽黑暗的夜晚，更容易入睡可以鼾声大作。 关注