醫學科普文章英文版
由於隨着科技和社會的發展，人們的生活水平不斷提高，當代人把身體健康看得越來越重，對自己的飲食習慣，藥物的使用與濫用和急救知識等格外關注。下面是本站小編帶來的醫學科普文章，歡迎閱讀!
醫學科普文章英文版1
爲什麼總是睡不好?十大常見睡眠錯誤
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.
大多數人都遇到過一些睡眠問題。有可能是睡得不夠，又或者是早晨起不來，很難達到平衡睡得舒服。
However, sleep is essential if we want to be productive in life. It provides us with theenergy we need to get stuff done!
然而爲了保證精力充沛，睡眠是十分必要的。我們需要睡足了纔有精力幹活!
Here are the 10 most common sleep mistakes people make and a few tips for avoidingthem!
下面列出了常見的十大睡眠錯誤以及糾正小貼士。
1. The snooze button
鬧鐘止鬧按鈕
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.
千萬不要按止鬧按鈕，其實在鬧鈴一響時就起來對身體更好。想想看，止鬧按鈕可以讓你多睡10分鐘或者更長一點時間。但相比於一整天滿滿的計劃，這多睡的10分鐘根本無法爲你多添幾份活力。事實上恰恰相反，研究表明受干擾的睡眠會讓人更加疲倦。
2. Disorganized sleeping habits
不規律的睡眠習慣
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 time each 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.
如果每天的作息時間規律，每晚會更加容易入眠(醒來時也會感到神清氣爽)。也就是說每晚在相對固定的時間睡覺，每天早上在相對固定的時間起牀。如果你睡覺的時間不規律，就會打亂你的生物鐘，導致失眠和疲勞感。
3. Long naps
小睡時間過長
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 after lunch can help to restore energylevels (just make sure you don’t sleep in).
小睡時間過長會打亂人的生物鐘，所以如果你真的很想打個盹兒的話，請把時間控制在30分鐘以內(而且要在下午四點前睡)。在午餐後小睡一會兒有助於恢復體力(只是不要睡過頭了)。
4. Caffeine/stimulants
咖啡因/興奮劑
Don’t drink any caffeinated drinks after 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.
請不要在中午之後飲用含咖啡因的飲料。咖啡因會持續的影響人體12個小時，所以要控制自己不要在中午以後攝取咖啡因。小心一些“草本”飲料，例如綠茶含有很高的咖啡因。每次喝飲料之前都要看一下成份標籤。
5. Stress &negative thinking
壓力和消極想法
Stress is a large reason why many people find it difficult to sleep. One of 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.
壓力是造成人難以入眠的重要原因。在上牀睡覺前帶着太大壓力就更加糟糕了。壓力會使人分泌出某些從生理上阻止睡眠的化學物質。嘗試在睡前清空所思所想，努力朝有助於睡眠的積極方面想吧。
6. Too much light
光線太亮
Our bodies depend on ‘sleep signals’ to fall asleep and one of those signals is 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!
我們的身體依靠“睡眠信號”來入睡，其中一個信號就是黑暗。所以在睡覺前要確保房間光線儘可能暗。即便是透過玻璃窗射進來的一小束光線也可能會干擾人的松果體分泌睡眠荷爾蒙，從而干擾睡眠生物鐘。因此要保證關上百葉窗!
7. Sugar before bedtime
睡前攝取糖分
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個壞主意。糖會破壞人體體內的化學物質，導致人在夜間醒來。因此要控制晚間吃甜食的量，如果你餓了，去吃一些蛋白質爲主的零食吧。
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!)
酒精有鎮定作用，因此人們會誤以爲酒精能幫助睡眠。實際上酒精可能會在一開始促進人睡眠，但是它也常會在後半夜嚴重影響人的睡眠，打亂人的睡眠模式，讓你在早上覺得很疲乏(更不用說還有宿醉了)。
9. TV in the bedroom
臥室裏擺放電視
It can be 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.
坐在電視機前的沙發上很容易睡着，但重要的是我們不能在臥室裏嘗試這一方法。臥室應當只與睡眠有關，把電視機之類刺激神經的東西放進臥室會嚴重打亂你的睡眠模式。
10. Worrying about sleep
擔心睡眠
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.
當你幾天都睡不好後，最糟糕的事情就是你還總是擔心自己的睡眠。當我們把注意力過多放在睡眠上時，就會導致焦慮，而焦慮只會讓睡眠問題變得更嚴重。試着順其自然地讓身體進入健康的睡眠模式吧。
醫學科普文章英文版2
5個有害健康的常見生活習慣
Everyday health hazard 1: Lying
日常健康危害之1：撒謊
Whether you’re complimenting your best friend’s unflattering hairdo or “improvising”on thecost of your new designer shoes, we all tell the odd fibfrom time to time. However, accordingto research, those little white lies could be more harmful than you think. Lying can generatefeelings of stress which are damaging to your health, and a study by researchers at theUniversity of Notre Dame found that when people reduced the amount of lies they told theysuffered from less headaches, sore throats and anxiety.
無論你是在恭維你最好朋友那不討喜的髮型，或臨時衝動購物買下最新名牌鞋，在這時候我們通常會撒一些古怪的小謊。但是最新的研究顯示，即便是那些無害純潔的小謊言也會帶來意想不到的危害。撒謊會產生壓力，而壓力會損害你的健康。一項來自聖母大學的研究發現，當人們減少說謊話的次數時，他們就會減少頭疼、咽喉疼痛和焦慮的患病次數。
Everyday health hazard 2: Eating at your desk
日常健康危害之2：辦公桌上吃飯
If you’re having a busy day in work, it can be tempting to skip your lunch break and eat atyour desk. However, missing out on breaks is not only bad for your stress levels, eating whiledistracted may also mean you are more likely to overeat. Furthermore, spending your lunchhour at your desk can lengthen the time you are physically inactive and also expose you toharmful bacteria. According to a study by the University of Arizona, your work station containsnearly 400 times more germs than the average toilet seat, making it a less than ideal place fordining.
如果你工作忙綠，你的午餐休息時間可能沒了，就不得不在辦公桌上吃午飯。然而錯過了休息不僅會讓你感到壓力緊張，而且心煩意亂的你在這時候吃飯會導致你進食過量。此外，在辦公桌上吃飯，你的身體不活動的時間就會增加，還會讓你暴露在有害的細菌環境中。亞利桑那大學的研究報告顯示，辦公環境細菌量是馬桶座圈平均量的400倍，你還想在這樣的地方進餐嗎?
Everyday health hazard 3: Housework
日常健康危害之3：家務
Need an excuse to put your feet up? Well, good news: research suggests that leaving thehousework for another day could give your health a boost! Research results published in theJournal of Family Psychology revealed that doing housework when you get home from workprevents levels of cortisol (the stress hormone) from lowering and reduces recovery fromstress. However, stress levels for both men and women were lowered by housework beingcompleted – just so long as they weren’t the ones doing it. Look after your health by takingturns to do the housework with other members of your household if possible, and take timeout to relax afterwards.
想找個理由不做家務?那有好消息了：研究顯示，人們把家務活留到第二天做，身體會更棒!《家庭心理學》刊登了這篇研究報告，報告結果顯示，當你下班回家後做家務活，皮質醇(壓力荷爾蒙)的釋放會被抑制。皮質醇能降低壓力，還能縮短受壓後的恢復時間。但是當家務被完成後，男性和女性的壓力水平都會降低——只要做家務的不僅僅只有他或她。可以的話，你可以和家人分擔家務，這樣能讓自己保持健康，還有家務過後記得要抽時間休息啊。
Everyday health hazard 4: Using cash machines
日常健康危害之4：使用自動提款機
Withdrawing money from ATM machines is a common habit for most of us. However,cleanliness tests in Britain have revealed that cash machines are just as dirty as public toilets,and many of us are failing to wash our hands after using them. Experts assessed swabs fromthe key pads on cash machines and also from nearby public toilets and found that they bothcontained the same types of bacteria known to cause sickness. To look after your health, usean antibacterialhand gel once you have made your withdrawaland after handling money.
從自動提款機中提起現金是大多數人的日常習慣。然而一項英國的潔淨測試顯示，提款機和公廁一樣髒，而且，大多數人在使用後都不會去洗手。專家們在自動提款機的鍵盤和附近的公廁中提取了樣品，發現兩者均含有同樣致病菌。爲了您的健康，請在提款和處理錢款後使用抗菌洗手液清洗。
Everyday health hazard 5: Cancelling plans
日常健康危害之5：取消計劃
Find yourself frequently cancelling plans and bailing out on social events to have a bit oftime to yourself? Then it may be time to pay some attention to your social life. While a bit of‘me time’ is essential to good mental and physical health, too much time on your own canactually be bad for you. Research suggests that having strong social bonds promotes brainhealth, reduces feelings of depression and stress and encourages you to look after yourhealth. In fact, a study found that having few friends affects your longevityas much as smoking15 cigarettes a day.
發現自己頻繁取消計劃，還想擺脫社交活動，只爲擠出屬於自己的空閒時間?那麼現在是時候在自己的社交生活中多多用心。擁有少量屬於自己的時間，對於精神和身體方面是非常有益處的，但是太多屬於自己的時間，反而有可能會害了你。研究顯示，較強的社交聯繫有益於大腦的健康，同時能避免抑鬱、降低壓力，還能鼓勵自己多關注自身的健康。事實上一項研究發現，沒有朋友也會減少你的壽命，效果相當於1天抽15根菸。
醫學科普文章英文版3
睡前玩iPad會影響睡眠質量
Using tablet computers like Apple’s iPad and Samsung’s Galaxy Note just before bed can lead toa poor night’s sleep, according to research.
More and more people are taking their tablets to bed with them to surf the web, checkFacebook or email before switching off the light.
But researchers are warning that the blueish light their screens emit can stop users getting agood night’s sleep.
That is because this type of light mimics daylight, convincing the brain that it is still daytime.
Blue light suppresses production of a brain chemical called melatonin, which helps us fall is because our brains have evolved to be wakeful during daylight hours.
By contrast, light which is more orange or red in tone does not suppress melatoninproduction, perhaps because our brains recognize it as a cue that the day is ending.
Neurologists have known for years that staring at screens late in the evening can disrupt sleep- be they television screens, computer screens or mobile phone screens.
However, because mobiles and tablets are by nature portable - not to say addictive - morepeople are taking them into the bedroom.
Users also tend to hold them much closer to their eyes than a computer or television screen.
Researchers at the Lighting Research Centre, at the Rensselaer Polytechnic Institute in NewYork, are warning that looking at tablet displays for more than two hours “leads to asuppression of our natural melatonin levels as the devices emit optical radiation at shortwavelengths” - in other words, they emit bluer light.
They say: “Although turning off devices at night is the ultimate solution, it is recommendedthat if these devices are used at night displays are dimmed as much as possible and that thetime spent on them before bed should be limited.”
They drew their conclusions after measuring melatonin levels in 13 volunteers, after they hadspent time viewing iPads at full brightness at a distance of 10 inches, for two hours.
Melatonin levels were significantly lower after they had done this, than they were after thevolunteers had viewed their iPads for the same time, but while wearing orange glass goggles,which cut out the blue light.
They wrote in the journal Applied Ergonomics that tablet makers could "tune the spectral powerdistribution of self-luminous devices" so that they disrupted the sleep patterns of users less.
It is not just a good night’s sleep that could be jeopardized by too much late night screentime.
Researchers know that persistent disruption to sleep patterns can lead to an increased risk ofobesity, and even breast cancer.
However, these studies tend to be comparisons of those with chronic sleep disruption, suchas long term shift workers, with those who have normal sleep patterns.
