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A rare look inside the human brain might help to explain how it clears away waste. Scientists say the failure to clear away such waste can lead to Alzheimer’s disease and other brain disorders. 人脑内部的罕见外观可能有助于解释它如何清除废物。 科学家说，未能清除这种废物会导致阿尔茨海默氏病和其他脑部疾病。
Brain cells use a lot of nutrients. This means they produce a lot of waste. Scientists believe the brain has special structures to take out this “cellular trash,” especially during sleep. They have reported observing this process happening in mice. But they had no clear evidence that this happens in humans.脑细胞使用大量营养。 这意味着它们会产生很多浪费。 科学家认为大脑具有特殊的结构，可以消除这种“细胞垃圾”，尤其是在睡眠期间。 他们报告说观察到小鼠发生的这一过程。 但是他们没有明确的证据表明这发生在人类中。
Recently published research appears to have identified a system, or network, of very small waste-clearing channels in the brains of living humans. The researchers used a special kind of imaging technology to study the network. 最近发表的研究似乎已经确定了活着的人类大脑中非常小的废物清除渠道的系统或网络。 研究人员使用一种特殊的成像技术来研究网络。
One of the researchers was Dr. Juan Piantino of Oregon Health & Science University. Piantino said the new research was important evidence. “We needed this piece to say this happens in humans, too,” he said. 研究人员之一是俄勒冈州健康与科学大学的胡安·皮安蒂诺（Juan Piantino）博士。 Piantino说，这项新研究是重要的证据。 他说：“我们需要这件作品也可以说这在人类中也会发生。”
His team recently published its findings in Proceedings of the National Academy of Sciences. 他的团队最近在美国国家科学院会议录中发表了研究结果。
The brain is very active during sleep. During sleeping hours, the brain appears to clean itself. 大脑在睡眠期间非常活跃。 在睡眠时间里，大脑似乎会自身清洁。
That idea has gotten the attention of researchers. Losing a good night’s sleep can cause people’s thinking to be unclear. But a continuous lack of sleep is believed to increase the risk of the brain disorder dementia. 这个想法引起了研究人员的关注。 失去晚安的睡眠可能会导致人们的想法不清楚。 但是据信持续缺乏睡眠会增加脑部疾病痴呆症的风险。
How does the brain clean itself? 大脑如何清洁自己？
Over 12 years ago, scientists at the University of Rochester first reported finding a network they named the “glymphatic system.” Fluid from the brain, called cerebrospinal fluid, travels through channels surrounding blood vessels to carry waste out of the brain. 12年前，罗切斯特大学的科学家首先报道了一个网络，他们将其命名为“ Glymphatic System”。 来自大脑的液体（称为脑脊液）通过周围的血管周围的通道行驶，以将废物从大脑中带走。 -
There are more than 100 known kinds of pneumococcal bacteria. They can cause serious infections in the lungs and other parts of the body. Each year, the U.S. sees about 30,000 cases of pneumococcal disease, which includes blood infections, brain and spine inflammation, and other problems. About 30 percent of cases are among people aged 50 to 64. 有100种已知类型的肺炎球菌细菌。 它们可能在肺部和身体其他部位引起严重的感染。 每年，美国都会看到大约30,000例肺炎球菌疾病，其中包括血液感染，脑和脊柱炎症以及其他问题。 大约30％的病例是50至64岁的人群。
The first pneumococcal vaccine was licensed in the U.S. in 1977. Since then, drugmakers have been coming up with newer versions that target several bacteria in a single shot. 1977年，第一种肺炎球菌疫苗在美国获得了许可。从那时起，制药商就提出了较新的版本，这些版本针对几种细菌。
There are four vaccines now in use. They include Prevnar 20 from Wyeth-Pfizer, and Vaxneuvance and Pneumovax 23 made by Merck. The U.S. Food and Drug Administration this year also approved Merck’s Capvaxive, which can cost around $300 a treatment. The new shot can protect against 21 kinds of bacteria, including eight not included in other pneumococcal vaccines. A Merck spokesperson said it is designed to help protect against the bacteria that cause the majority of severe disease in adults aged 50 and older.现在有四种疫苗正在使用。 它们包括来自Wyeth-Pfizer的Prevnar 20，以及由Merck制造的VaxNeuvance和Pneumovax 23。 今年美国食品药品监督管理局还批准了默克的Capvaxive，该公司的每处理费用约为300美元。 新镜头可以预防21种细菌，其中包括其他肺炎球菌疫苗中未包含的8种。 默克公司发言人说，旨在帮助预防50岁及以上成年人的大多数严重疾病的细菌。
In June, the CDC advisors recommended the vaccine as a possible shot for adults at higher risk. At the time, the group also talked about the possibility of lowering the age recommendation for older adults. They noted that infections causing sickness peak at age 55 to 59 among Black Americans — a lower age than found among white Americans. 6月，CDC顾问建议该疫苗可能是面对较高风险的成年人的可能性。 当时，该小组还谈到了降低老年人年龄建议的可能性。 他们指出，在黑人美国人中导致疾病峰值55至59岁的感染峰 - 比美国白人的年龄低。
Some scientists have concerns about the CDC recommendation. They say a second treatment, called a booster, may be necessary in about 15 years. And some new vaccines in development could force another update to the recommendations. 一些科学家对CDC建议感到担忧。 他们说，在大约15年内可能需要第二次称为助推器的治疗方法。 开发中的一些新疫苗可能会迫使建议另一项更新。
Dr. Jamie Loehr is the chair of the committee’s pneumococcal working group. He was the only person to vote against the proposal. 杰米·洛尔（Jamie Loehr）博士是委员会肺炎球员工作组的主席。 他是唯一反对该提案的人。
He said, “Pneumococcal has been a very confusing recommendation for many, many years and it’s hard to have a new recommendation every two or three years.” 他说：“多年来，肺炎球菌一直是一个非常令人困惑的建议，很难每两三年提出新的建议。” -
American health officials say people age 50 and older should get vaccinated against bacteria that cause pneumonia and other dangerous diseases. 美国卫生官员说，50岁及50岁以上的人应接种导致肺炎和其他危险疾病的细菌。
Pneumonia is an infection that affects the lungs. It makes breathing difficult and can cause a rise in body temperature. Pneumonia can also lead to a cough that produces yellow, green or bloody substances. 肺炎是一种影响肺部的感染。 它使呼吸困难，并可能导致体温升高。 肺炎也会导致产生黄色，绿色或血腥物质的咳嗽。
The advice, or recommendation, was offered by a group of scientific advisors and approved by the Centers for Disease Control and Prevention (CDC). The former age recommendation for adult vaccinations was 65 and older. 该建议或建议是由一组科学顾问提供的，并得到了疾病控制与预防中心（CDC）的批准。 以前对成人疫苗接种的年龄建议为65岁以上。
CDC Director Mandy Cohen said in a statement, “Now is a great time to get vaccinated against pneumococcal disease in preparation for the winter respiratory season.” 疾病预防控制中心（CDC）主任曼迪·科恩（Mandy Cohen）在一份声明中说：“现在是接种肺炎球菌疾病的好时机，为冬季呼吸道季节做准备。”
The advisors voted 14-1 to change the age recommendation during an October meeting in Atlanta, Georgia, home of the CDC headquarters. Doctors widely follow the agency’s guidance. 顾问以14-1投票决定在10月在佐治亚州亚特兰大举行的CDC总部故居的10月会议上改变年龄的建议。 医生广泛遵循该机构的指导。
Pneumococcal shot recommendations are sometimes called the most complex vaccination guidance that the government issues. 肺炎球菌射击建议有时被称为政府发出的最复杂的疫苗接种指导。
The CDC currently recommends shots for children younger than five and adults 50 or older, as long as they have never been vaccinated against pneumococcal disease. Officials also recommend the shots for children and adults at increased risk for pneumococcal disease, such as those with diabetes, liver disease or a weakened immune, or defense, system. 疾病预防控制中心目前建议对五岁以下的50岁以上的儿童拍摄，只要从未接种肺炎球菌疾病疫苗。 官员们还建议对儿童和成人的枪击事件，患有肺炎球菌疾病的风险增加，例如患有糖尿病，肝病或免疫力弱或防御系统的患者。 -
Red meat should be limited, along with saturated fats. Additional protein can come from beans, nuts, poultry and seafood. Highly processed foods and drinks with a lot of added sugar should also be avoided. 红肉应受到限制，以及饱和脂肪。 其他蛋白质可能来自豆类，坚果，家禽和海鲜。 还应避免加工高度加工的食物和饮料。
Getting up and walking around for at least 10 minutes a day can greatly reduce a person’s stroke risk, said Dr. Cheryl Bushnell. She is a neurologist at Wake Forest University School of Medicine in North Carolina. 谢丽尔·布什内尔（Cheryl Bushnell）博士说，每天起床至少10分钟可以大大降低一个人的中风风险。 她是北卡罗来纳州维克森林大学医学院的神经科医生。
Bushnell was part of the group that came up with the new guidelines. She said regular exercise can help reduce blood pressure, a major risk factor for stroke. 布什内尔（Bushnell）是提出新指南的小组的一部分。 她说，定期运动可以帮助降低血压，这是中风的主要危险因素。
However, health experts say more movement is better. The stroke association suggests at least 150 minutes of moderate aerobic or 75 minutes of vigorous exercise activity every week. Such exercise could include going to the gym, taking a walk or running. People can also use exercise machines at home, dance or play a sport. 但是，健康专家说，更多的运动更好。 中风协会建议每周至少有150分钟的中度有氧运动或75分钟的剧烈运动活动。 这样的练习可能包括去健身房，散步或跑步。 人们还可以在家中使用锻炼机，跳舞或参加运动。
The guidelines include a new group of drugs that have been proven to help people lose weight. 这些指南包括一组新的药物，这些药物已被证明可以帮助人们减肥。
The drugs – designed for people with obesity or diabetes – had not been approved when past guidelines were issued. But the advice now suggests doctors consider these drugs for patients at risk for stroke. These include versions sold under the names Ozempic, Wegovy, Mounjaro, and Zepbound,. 这些药物是为肥胖或糖尿病患者而设计的 - 在发布了过去的准则时，尚未获得批准。 但是现在的建议表明，医生认为这些药物适用于有中风风险的患者。 其中包括以Ozempic，Wegovy，Mounjaro和Zepbough的名称出售的版本。
The new guidelines also help doctors identify people who might be at higher risk for stroke. For the first time, the advice suggests doctors screen patients for other risk factors. They could include gender or non-medical factors such as economic issues or the availability of quality health care. 这些新指南还可以帮助医生确定可能处于中风风险更高的人。 这些建议首次建议医生筛选患者其他危险因素。 它们可能包括性别或非医学因素，例如经济问题或优质医疗保健的可用性。
The new guidelines also suggest that doctors screen for conditions that may increase a woman’s risk for stroke. These could include high blood pressure during pregnancy or early menopause.新的指南还表明，医生筛选可能会增加女性中风风险的状况。 这些可能包括怀孕期间或更年期早期的高血压。
Three of the most common stroke signs include face weakness, arm weakness and difficulty speaking. Also, time is important when a person suffers a stroke. Brain damage can happen quickly, but it can be limited if a stroke is treated quickly. 最常见的三个中风迹象包括面部弱点，手臂弱和说话困难。 同样，当一个人遭受中风时，时间很重要。 脑损伤可能很快发生，但是如果迅速治疗中风，可能会受到限制。
Stroke experts have created an acronym to help people remember: FAST -- F for face, A for arm, S for speech, and T for time. 中风专家创建了一个首字母缩写来帮助人们记住：快速 - f for for for for for for Arm，s for Speaks和T时间为T。
If you think you or a loved one may be having a stroke, call the emergency response number in your area immediately. 如果您认为自己或亲人可能正在中风，请立即在您所在地区的紧急响应号码致电。 -
New guidelines have been issued in the United States for preventing stroke – the nation’s 4th biggest killer. 在美国发布了新的指南，以防止中风 - 美国第四大杀手。
The U.S. Centers for Disease Control and Prevention (CDC) says that in 2023, stroke was the fourth leading cause of death in the United States. An estimated half a million people suffer strokes in the U.S. each year. But the CDC notes that up to 80 percent of strokes could be prevented with better nutrition and exercise, along with improved risk identification. 美国疾病控制与预防中心（CDC）说，在2023年，中风是美国第四大死亡原因。 估计每年在美国遭受中风的估计一百万。 但是，疾病预防控制中心指出，通过更好的营养和运动，可以预防多达80％的中风，并改善风险识别。
A stroke happens when blood flow to part of the brain is blocked or if a blood vessel in the brain breaks open, or bursts. The event keeps oxygen from getting to the brain. This can result in the person having difficulty thinking, talking and walking. In some cases, a stroke can even cause death. 当血液流向大脑的一部分或大脑中的血管破裂或爆发时，会发生中风。 该事件可防止氧气进入大脑。 这可能会导致人们难以思考，说话和行走。 在某些情况下，中风甚至会导致死亡。
Stroke is a major health problem across the world. On its website, the World Stroke Organization says the condition is a leading cause of death and disability worldwide. Over 100 million people worldwide have suffered a stroke. It is estimated that 25 percent of adults over 25 will have a stroke during their lifetime. 中风是世界上一个主要的健康问题。 世界中风组织在其网站上说，这种情况是全球死亡和残疾的主要原因。 全球超过1亿人遭受了中风。 据估计，25岁以上的成年人中有25％的人会在一生中中风。
The new guidelines on stroke prevention came from the American Stroke Association. They are the first to be issued in 10 years. The advice includes suggestions for people and doctors and are based on improved information about who has strokes and why. The guidelines also include new drugs that can help reduce risk. 预防中风的新准则来自美国中风协会。 它们是10年内第一个发行的人。 该建议包括对人和医生的建议，并基于有关谁中风以及原因的改进信息。 该指南还包括可以帮助降低风险的新药。
Health researchers say the best way to reduce the risk of stroke is the same as reducing risks for many other conditions. These include eating a healthy diet, moving the body often and not smoking. 健康研究人员说，降低中风风险的最佳方法与降低许多其他情况的风险相同。 其中包括吃健康的饮食，经常移动身体而不吸烟。
Here is what to know about stroke and the newly issued guidelines: 这是有关中风和新发布的准则的了解：
Experts say eating healthy can help control possible stroke risks. The goal is to prevent or reduce high cholesterol, high blood sugar and obesity, the condition of being extremely overweight. 专家说，健康饮食可以帮助控制可能的中风风险。 目的是预防或减少高胆固醇，高血糖和肥胖，这是极其超重的状况。
The advice urges people to choose foods in the so-called Mediterranean diet. These include fruits, vegetables, whole grains and olive oil. Eating these foods can help keep cholesterol levels down. 该建议敦促人们在所谓的地中海饮食中选择食物。 这些包括水果，蔬菜，全谷物和橄榄油。 吃这些食物可以帮助保持胆固醇水平降低。 -
The discovery of Dark Energy in 1998 was in itself a shocking discovery. Up until then, the view had been that after the Big Bang, the expansion of the universe would eventually slow down under the force of gravity. But observations found that they were accelerating away from each other because of an unknown force.1998 年 “暗能量” 的发现本身就令人震惊。在此之前，科学界普遍认为，在宇宙大爆炸之后，宇宙的膨胀速度会在引力作用下逐渐减慢。然而观测结果却显示，宇宙中的天体还在加速远离彼此，像是受到了一种未知的力的影响。
More shocking still would be confirmation that this Dark Energy force fluctuates, as suggested by these new results. That's because it can't be explained and would require a completely new theory of cosmology. 可能会更令人震惊的，是确认 “暗能量” 产生的力存在波动，而最新的实验结果显示出了这一结论的可能性。这一结论令人震惊的原因是这些波动尚不能被解释，可能需要一套全新的宇宙学理论来对此进行说明。
The evidence has not reached the threshold of a discovery yet, but the evidence has been mounting, so much so that some of the most conservative and respected scientists involved in the programme are describing these results as a dramatic moment, which may lead to a paradigm shift in our understanding of the universe. 目前的证据还没有达到科学发现的最低限度，但证据的数量正在不断增加，以至于该项目中的一些最为保守且备受尊敬的科学家都称这些观测结果的出现是一个激动人心的时刻，并且可能会使我们对宇宙的理解产生根本性转变。 -
From virtual assistants and proofreading essays to improvements in healthcare, it seems that artificial intelligence, or AI, is becoming an increasingly larger part of our daily lives and most industries, but would you trust AI to choose your wardrobe? 从虚拟助手和校对论文到改进医疗保健，似乎人工智能或AI正在成为我们日常生活和大多数行业越来越大的部分，但是您是否相信AI会选择您的衣柜？
There are now numerous apps that create virtual wardrobes, giving users insight into their current fashion style and giving tips to elevate it. One of these apps is Indyx, which describes itself as a 'one-stop digital wardrobe app unlocking the potential of what you already own'. Indyx encourages you to be environmentally conscious by combining the clothes you already have in your closet, which could mean breaking a cycle of fast fashion, helping you to shop smarter. There are similar apps out there too, like Whering, which can create entire outfits for you based on weather or occasion, and StyleDNA, which assesses the colours that suit you best. 现在有许多创建虚拟衣柜的应用程序，使用户可以洞悉其当前时尚风格，并提供提高其提升的技巧。 这些应用程序之一是Indyx，它将自己描述为“一站式数字衣柜应用程序，可以解锁您已经拥有的产品的潜力”。 Indyx通过将壁橱中已经拥有的衣服结合在一起，鼓励您保持环保意识，这可能意味着打破快速时尚的循环，帮助您更聪明地购物。 那里也有类似的应用程序，例如Whering，可以根据天气或场合为您创建整个服装，以及STYLEDNA，它可以评估最适合您的颜色。
It's not only consumers using AI, but shops too. Clothing retailer M&S started using AI in 2024 to give advice to shoppers on outfit choices based on answers they give in an online quiz. They are asked about their body shape and style preferences, and are then given relevant outfit ideas with the aim being to personalise online interactions. Stephen Langford, M&S's director of online, has said the quiz can help choose outfits from 40 million options. 不仅是使用AI的消费者，而且也是商店。 服装零售商M＆S于2024年开始使用AI，根据他们在在线测验中给出的答案，以选择服装选择。 询问他们的身体形状和风格偏好，然后给出相关的服装想法，目的是个性化在线互动。 M＆S在线总监Stephen Langford表示，该测验可以帮助从4000万种选择中选择服装。
However, there are sceptics within the fashion industry. Michelle Barrett is a personal stylist with Capsule Closet Stylist. She warns that consumers must remember that AI doesn't really understand your needs or looks – it's simply creating statistically-plausible looks for you. She says that when it comes to choosing colours that suit you best, for example, "the apps get different results each time. The algorithm is placing you into predetermined boxes based on the questions you answer and forms you fill out". 但是，时装界在时装界有怀疑论者。 米歇尔·巴雷特（Michelle Barrett）是胶囊壁橱设计师的个人设计师。 她警告说，消费者必须记住，AI并不真正了解您的需求或外观 - 它只是为您创建统计上的外观。 她说，当涉及到最适合您的颜色时，例如，“应用程序每次都会获得不同的结果。算法将根据您回答的问题和填写的表单将您置于预定的框中”。
So, considering this, will you use AI to help choose your outfits? 因此，考虑到这一点，您会使用AI帮助选择您的服装吗？ -
When your emotions cause you to fly off the handle, sob uncontrollably or seethe with envy, it can be hard to see the good in them. It's a common belief that there are 'good' and 'bad' emotions, and that for successful emotion regulation, we must live a life free of the bad ones. This is a misconception, according to Ethan Kross, world expert in the psychology of emotions. "In the right proportions" he says, "all emotions are useful." We can't control the thoughts and feelings that automatically pop up, but we can choose how to engage with them. 当您的情绪导致您从手柄上飞来飞去，无法控制地抽泣或嫉妒地看着，很难看到它们中的好处。 这是一个普遍的信念，即有“好”和“坏”情绪，为了成功地调节情绪，我们必须过上不良的生活。 据情感心理学世界专家伊森·克罗斯（Ethan Kross）称，这是一个误解。 他说：“以正确的比例，所有情绪都是有用的。” 我们无法控制自动弹出的思想和感觉，但是我们可以选择如何与它们互动。
Vicki Botnick, a therapist in Tanzana, California, agrees. She said we should aim for regulation, not repression. Instead of sweeping feelings under the rug, we should practise accepting them. Reframe them, not as 'good' or 'bad', but as messengers, giving you important information that you can use. This may sound easier said than done, so when intense feelings make you feel overwhelmed, try the old classic: deep breathing. Breathe in slowly, hold the breath for three seconds, then breathe out slowly. For some, it may help to repeat a mantra, such as "I am calm." 加利福尼亚州坦桑纳的治疗师Vicki Botnick同意。 她说，我们应该以监管而不是镇压为目标。 我们不应该练习接受它们。 重新构架它们，不是“好”或“坏”，而是将其重新构成，为您提供可以使用的重要信息。 这听起来听起来容易做起来难，因此，当强烈的感觉使您感到不知所措时，请尝试旧的经典：深呼吸。 慢慢呼吸，呼吸三秒钟，然后慢慢呼吸。 对于某些人来说，重复咒语可能有助于“我很镇定”。
So, chronically avoiding your problems and negative feelings is not recommended, but that doesn't mean distraction is all bad. "We can be flexible and do both", says Ethan Kross. He uses the example of heightened emotions after a heated argument. It can be beneficial to sort it out in the moment, but it can also help to immerse oneself in something totally unrelated and return to the problem later, perhaps with a new perspective and a diminished temper. 因此，不建议长期避免您的问题和负面情绪，但这并不意味着分心都是不好的。 伊桑·克罗斯（Ethan Kross）说：“我们可以灵活并做到这两个。” 在激烈的争论之后，他以增强情绪的例子。 在此刻进行整理可能是有益的，但是它也可以帮助将自己沉浸在完全无关的事物中，并以后再回到问题上，也许是新的视角和脾气下降的。
Another way to distract yourself is to change your environment. Anyone that's been on holiday will know that being in new surroundings, free of associations of work and usual routines, can help us de-stress and recharge. If you're unable to get away, try exploring locally. A 2024 review of research called 'The role of nature in emotion regulation processes' found all 27 of the reviewed studies reported positive impacts of nature on emotion regulation. If green spaces are hard to reach in your neighbourhood, try curating your home environment. Add house plants, pictures of landscapes, photos of loved ones, or any objects that bring you joy. 另一种分散自己注意力的方法是改变您的环境。 任何经历过假期的人都会知道，在新的环境中，没有工作和通常的例行协会，都可以帮助我们减轻压力和充值。 如果您无法逃脱，请尝试在当地探索。 2024年对称为“自然在情感调节过程中的作用”的研究综述发现，所有的27项审查研究都报告了自然对情绪调节的积极影响。 如果您的附近很难到达绿色空间，请尝试策划您的家庭环境。 加入房屋植物，景观图片，亲人的照片或任何带给您欢乐的物体。
Learning to accept, reframe and regulate your emotions puts you back in the driver's seat of your life. But if this feels hard, remember: no feeling lasts forever. 学习接受，重新构架和调节情绪会使您回到生活的座位。 但是，如果这很难，请记住：没有感觉永远持续下去。 -
A woman in Portland, Oregon started her daily exercise habit with one activity – walking her dog. Lindsay Kee then added movements to this daily activity. Before leaving on the walk, she did some standing stretches. On her return, she did other exercises such as jumping jacks. 俄勒冈州波特兰的一名妇女以一项活动开始了她的日常运动习惯 - walking狗。 然后，林赛·基（Lindsay Kee）为这项日常活动增加了动作。 在散步之前，她进行了一些站立的伸展。 回来后，她做了其他练习，例如跳跃千斤顶。
Over time, Kee added more exercises around the dog walk. She said adding exercises to an existing activity took the pressure off of creating a whole new daily exercise. And now more than a year later, she consistently exercises around the dog walk. 随着时间的流逝，Kee在Dog Walk周围增加了更多的练习。 她说，在现有活动中添加练习会减轻创建全新的日常锻炼的压力。 现在，一年多后，她始终在狗步行周围锻炼。
Kee said, “I’ve found it to be really effective in helping me be consistent with things that I really do want to do.” Kee说：“我发现它确实有效地帮助我与我真正想做的事情保持一致。”
What Kee did is called habit stacking. Writer S.J. Scott created this term for his 2014 book of the same name. The idea behind habit stacking is to attach something you want to start doing to something you already do every day. Kee所做的称为习惯堆积。 作家S.J. 斯科特（Scott）为他的2014年同名书创建了这个术语。 习惯堆积背后的想法是将您想开始做的事情附加到每天已经做的事情上。
A common example is flossing your teeth after brushing them. However, you can use habit stacking in many areas of your daily life. Kee, for example, places her vitamins next to the coffee machine. This helps her remember to take them every morning. 一个常见的例子是刷牙后牙线牙线。 但是，您可以在日常生活的许多领域使用习惯堆积。 例如，Kee将其维生素放在咖啡机旁边。 这有助于她记住每天早晨带他们。
Exercise experts say habit stacking is especially helpful if you are trying to increase exercise time. 运动专家说，如果您想增加运动时间，习惯堆积特别有用。
Dana Santas is a movement expert who has trained more than 50 professional sports teams. She combines exercise habits with personal health care. For example, Santas does push-ups before every shower. And she does leg exercises while brushing her teeth. She says that her electric toothbrush makes a sound every 30 seconds to remind her to brush different teeth. But she uses the reminder to change her exercises. “It’s perfect,” she added. 达娜·圣塔斯（Dana Santas）是一名运动专家，曾培训了50多支职业运动队。 她将运动习惯与个人医疗保健相结合。 例如，圣塔斯在每次淋浴之前都会俯卧撑。 她在刷牙时进行腿部运动。 她说，她的电动牙刷每30秒发出声音，以提醒她刷不同的牙齿。 但是她使用提醒来改变练习。 她补充说：“这很完美。”
Two minutes of exercise may not get you in shape. But, experts say every little bit helps. Experts at the U.S. Centers for Disease Control and Prevention suggest getting 150 minutes of moderate activity, like a fast walk, every week. Or you could also get 75 minutes of very energetic activity, like jogging, every week. The health experts also suggest two days a week of strength training. 两分钟的运动可能不会使您身体健康。 但是，专家说每一点都有帮助。 美国疾病控制与预防中心的专家建议每周获得150分钟的中等活动，例如快速步行。 或者，您也可以每周获得75分钟非常有活力的活动，例如慢跑。 健康专家还建议每周进行两天的力量训练。
Most people find keeping new habits difficult. And while habit stacking is not a perfect solution, it does help with one barrier -- decision-making. 大多数人认为将新习惯很困难。 虽然习惯堆积不是一个完美的解决方案，但它确实有助于一个障碍 - 决策。
Gretchen Rubin is the writer of Better Than Before: Mastering the Habits of Our Everyday Lives. She said habit stacking is one of the best ways to start and keep new habits. The technique helps to remove the barrier of deciding when or if to do something. 格蕾琴·鲁宾（Gretchen Rubin）是比以前更好的作家：掌握我们日常生活的习惯。 她说，养成养成是开始和保持新习惯的最佳方法之一。 该技术有助于消除决定何时或是否做某事的障碍。
Rubin shared a story of her college days. To help her stay active, she would only shower if she had exercised that day. 鲁宾分享了她大学时代的故事。 为了帮助她保持活跃，她只有在那天锻炼时才会洗澡。
She suggested combining the new, or what she calls “shaky,” behavior with something you have to do or deeply want to do. 她建议将新的或她所谓的“摇摇欲坠”的行为与您必须做的事情或要做的事情结合在一起。
“So you have to do the shaky habit before you get to the strong habit,” Rubin said. If she wants to listen to a podcast, her strong habit, she must do it while exercising on a running machine. For her, this will strengthen her shaky habit. 鲁宾说：“因此，在养成强大的习惯之前，您必须养成摇摇欲坠的习惯。” 如果她想听播客，她的牢固习惯，就必须在跑步机上锻炼时这样做。 对她来说，这将加强她摇摇欲坠的习惯。 -
“My dog...was relatively new to us. He got spooked and got in front of me, and I went flying over the dog...I ended up breaking two ribs,” he said. 他说：“我的狗……对我们来说是相对较新的。他被吓到了，走在我面前，我飞过那只狗……我最终打破了两个肋骨。”
There are other dangers in rural areas, said Steven Haywood, an emergency room doctor in Corinth, Mississippi. 密西西比州科林斯市的急诊室医生史蒂文·海伍德（Steven Haywood）说，农村地区还有其他危险。
“Getting struck by vehicles,” he said. “That’s definitely the most life-threatening injury when people are walking their dogs.” 他说：“被车辆击中。” “当人们walking狗时，这绝对是危及生命中最大的伤害。”
Areas like his have many roads without sidewalks or wide shoulders. That is especially dangerous when people wear dark clothes with no reflectors or lights and their animal also does not have such protection. 像他这样的地区有许多没有人行道或宽阔肩膀的道路。 当人们穿着没有反射镜或灯光的深色衣服，他们的动物也没有这样的保护，这尤其危险。
In addition to lights and reflectors, there are other things that can minimize dog-walking risks. 除了灯光和反射镜外，还有其他事情可以最大程度地减少行走的风险。
During snowy or icy weather, wear shoes with good treads. Consider wearing shoes with spikes or studs. 在下雪或冰冷的天气中，穿着良好的胎面鞋。 考虑穿上钉子或螺柱的鞋子。
Maxson suggests using a non-retractable leash of 1.8 to 2.4 meters. “Longer leashes are more likely to get tangled around your legs and cause falls. Retractable leashes can sometimes make your dog more difficult to control.” 麦克森建议使用1.8至2.4米的不可返回的皮带。 “更长的皮带更有可能缠绕在腿上并导致跌落。可伸缩的皮带有时会使您的狗更难控制。”
They can cause burns when held too close to the body, if they lengthen or retract too quickly. 如果它们延长或缩回过快，它们可能会导致燃烧距离太近。
In San Francisco, dog trainer Shoshi Parks recommends a no-pull harness with a leash clipped to a dog’s chest rather than their back. It gives the walker more control and puts less strain on the dog. 在旧金山，狗训练师Shoshi Parks建议将无皮带皮带夹在狗的胸部而不是背部。 它使步行者更具控制力，并减少对狗的压力。
Parks suggests holding a leash at your center of gravity, near your torso, hip or thigh. Put your hand through the loop of a leash and hold it a little lower down. 公园建议在您的重心，靠近躯干，臀部或大腿的重心。 将您的手放在皮带的环上，然后将其放下一点。
She calls retractable leashes “no go,” meaning you should not use them. They can cause burns when held too close to the body if they lengthen or retract too quickly. 她称可伸缩的皮带为“不走”，这意味着您不应该使用它们。 如果延长或缩回过快，它们可能会导致烧伤时会导致燃烧。
For people with problems balancing or moving around, experts suggest seeking help walking a dog, especially in bad weather. Helpers could include a neighbor, an older child or a professional dog walker. 对于有问题或四处走动的人，专家建议寻求帮助walking狗，尤其是在恶劣的天气下。 助手可以包括邻居，大孩子或专业的狗步行者。
Haywood and Maxson agreed that balance and strength-training exercises, especially for older adults, can help decrease the risk of falls and broken bones.海伍德（Haywood）和麦克斯森（Maxson）同意，平衡和力量训练练习，尤其是对于老年人，可以帮助降低跌倒和骨折的风险。
And they said working with a dog trainer helps not only the dog but the walker, who can learn to read their dog’s body language better. 他们说，与狗训练师一起工作不仅可以帮助狗，而且对沃克，他们可以学会更好地阅读狗的肢体语言。
“Even young, healthy, strong people may have difficulty controlling larger breeds that aren’t used to walking on a leash. Any exercise to give strength, give balance, is going to help,” Haywood said. “Make sure you can control the dog that you’re walking.” 海伍德说：“即使是年轻，健康，坚强的人也可能难以控制不习惯在皮带上行走的较大品种。任何赋予力量，平衡的运动都会有所帮助。” “确保您可以控制自己走路的狗。” -
Over the past 20 years, injuries related to dog walking have been on the rise among adults and children in the U.S., Johns Hopkins University researchers say.约翰·霍普金斯大学的研究人员说，在过去的20年中，与dog狗有关的伤害在美国和美国的儿童中一直在增加。
The most common kinds of injuries include broken bones, sprains and head trauma. 最常见的伤害包括骨折，扭伤和头部创伤。
From 2001 to 2020, the estimated number of adults treated for dog-walking injuries at emergency departments increased from 7,300 to 32,300 a year. That comes from lead researcher Ridge Maxson who spoke to the Associated Press. 从2001年到2020年，急诊科治疗的成年人估计数量从每年的7,300增加到32,300。 这是来自首席研究员里奇·麦克斯森（Ridge Maxson），他与美联社交谈。
Of those patients, 75 percent were women. Forty-seven percent were adults between ages 40 and 64. 在这些患者中，有75％是女性。 40％的成年人在40至64岁之间。
But that information is only for visits to emergency rooms. Maxson said many people might seek treatment at other healthcare centers for their injuries, including at primary care, specialty or urgent care clinics. 但是，该信息仅用于访问急诊室。 麦克森说，许多人可能会在其他医疗保健中心寻求治疗，包括在初级保健，专科或紧急护理诊所。
He noted that dog ownership has become increasingly common in the United States with about half of households having at least one dog. 他指出，拥有狗的所有权在美国变得越来越普遍，大约一半的家庭至少有一只狗。
Safe dog walking involves careful attention and, in some cases, special equipment. That can be especially true in bad weather conditions. 安全的狗步行涉及仔细注意，在某些情况下是特殊设备。 在恶劣天气条件下，这尤其如此。
However, multitasking — doing several tasks at once — can be dangerous. That includes using your mobile phone while doing something else. 但是，多任务处理 - 立即执行多个任务 - 可能是危险的。 这包括在做其他事情时使用手机。
“You can’t really afford to relax when you walk a powerfully built dog...You have to pay attention,” said Noel Holston, a dog owner in Athens, Georgia. 佐治亚州雅典的狗主人诺埃尔·霍尔斯顿（Noel Holston）说：“当您走一只强大的狗时，您真的无法放松一下……您必须注意。”
In the early 2000s, Holston was walking his 30-kilogram dog in a park near his home when a large bird made a noise. His dog did what dogs often do and ran after the bird. That pulled Holston off the sidewalk. 在2000年代初期，霍尔斯顿（Holston）在一只大鸟发出声音时，在他家附近的公园里走了30公里的狗。 他的狗做了狗经常做的事情，然后跑了鸟。 那把霍尔斯顿从人行道上拉了下来。
“I stepped into a hole and heard my left ankle snap. The pain was so intense. I almost passed out,” said Holston who is now 76 years old. “我走进一个洞，听到我的左脚踝快照。疼痛是如此激烈。我差点昏倒了，”现年76岁的霍尔斯顿说。
Running with a leashed dog is another risk no matter how well trained you think your dog is. The activity is especially dangerous with a dog that is easily surprised or very young. That is what happened to Robert Godosky in New York City. 无论您认为狗的训练程度如何，用牵引狗奔跑都是另一种风险。 这项活动特别危险，很容易感到惊讶或很年轻。 这就是纽约市的罗伯特·戈斯基（Robert Godosky）发生的事情。 -
The ice megalith had been drifting since December, when it entered warmer waters known as Iceberg Alley. 这个巨大的冰块从去年十二月起就在海上漂流，当时它进入了一片被称为 “冰山走廊” 的温暖水域。
It has now hit the continental shelf off South Georgia, where it appears to be firmly grounded. It will slowly decay, shedding chunks of ice and vast amounts of water. 这座冰山目前已经撞在了南乔治亚岛附近的大陆架上，并且看上去已经彻底搁浅了。它将会缓慢地融化分解，并掉落出大块的冰以及大量的水。
There were fears that seal and penguin colonies could have been wiped out when it ran aground, but that disaster seems to have been averted. It could still affect some macaroni penguins feeding in the area, and fishermen are worried they will have to battle with the smaller icebergs that break off. 人们曾担忧这座冰山在搁浅时会导致海豹和企鹅群落被完全摧毁，但这一灾难似乎已经得以被避免。这座冰山仍可能会影响一些在该区域觅食的长眉企鹅，并且渔民也在担心他们将需要和脱落下来的小型冰山作斗争。 -
What's described as one of the most comprehensive global studies of the rise in unhealthy weights, published in the journal The Lancet, makes for grim reading. 这项研究被称为针对非健康体重人数上升趋势的最全面的研究之一，这项被发表在《柳叶刀》杂志上的研究读起来令人颇为悲观。
The proportion of people who are overweight or obese has more than doubled in the past 30 years, but it's predicted that by 2050, this will include well over half of all adults and a third of children and adolescents. 超重或肥胖的人口比例在过去的三十年中增加了一倍多，不过预测称到 2050 年，超过一半的成年人和三分之一的儿童和青少年都将步入超重或肥胖的行列。
Obesity rates are surging right now. By the end of the decade, more people are forecast to be classed as obese than overweight. The picture is wildly uneven across the globe, with some of the biggest increases seen in lower- and middle-income countries. 肥胖率正在激增。到 2020 年代末，预计将有更多的人被划分为肥胖而非超重。全球各地的肥胖率变化情况大不相同，最大的肥胖率增幅将出现在低收入和中等收入国家。
But the study doesn't take into account the impact that new weight loss medications might have. And experts say if governments take urgent action now, there's still time to prevent what they describe as "a profound tragedy". 不过，这一研究并未把新减肥药可能产生的影响考虑在内。专家表示，如果各国政府现在采取紧急措施，那么依然来得及防止 “一场重大悲剧” 的发生。 -
Many people have heard about the walking goal of 10,000 steps a day. This advice dates back to a 1960s marketing campaign in Japan. But, experts note that this is only a guideline. 许多人每天听说了10,000个步骤的步行目标。 该建议可以追溯到日本的1960年代营销活动。 但是，专家指出，这只是指导方针。
Shmied said the average American walks about 3,000 to 4,000 steps a day, and it is fine to increase that number to 10,000. Shmied说，美国人平均每天步行约3,000至4,000步，这可以将该数字增加到10,000。
Setting a time goal can also be useful. Shmied suggests dividing the recommended 150 minutes per week into 30 minutes a day, or 10 minutes three times a day, for five days. During rainy or snowy weather, people can walk in malls or on treadmills. 设定时间目标也可能有用。 Shmied建议将建议的每周150分钟分为每天30分钟，或每天10分钟，持续5天。 在多雨或下雪的天气中，人们可以在购物中心或跑步机上行走。
As they become seasoned walkers, they can speed up or walk up hills while still keeping the activity level moderate. 当他们成为经验丰富的步行者时，他们可以加快或走上山坡，同时保持活动水平适中。
“If you can talk but not sing,” Eby said, “that’s what we consider moderate-intensity exercise.” 埃比说：“如果你能说话但不能唱歌，那就是我们认为中等强度的练习。”
Walking with friends, including dogs, is one way to keep walking.与包括狗在内的朋友同行是继续行走的一种方式。
Walking clubs have appeared across the nation. In 2022, 31-year-old personal trainer Brianna Joye Kohn started City Girls Who Walk with a TikTok post inviting others to walk with her in New York. 步行俱乐部已经出现在全国范围内。 2022年，31岁的私人教练Brianna Joye Kohn成立了城市女孩，她与Tiktok帖子一起邀请其他人在纽约和她同行。
“We had 250 girls show up,” she said.“我们有 250 名女孩到场，”她说。
Since then, the group has walked every Sunday for around 40 minutes, with some meeting afterward for a meal or coffee. 从那以后，该小组每个星期日都走了大约40分钟，随后进行了一顿饭或咖啡。
The Louisville Zoo launched its walking club in 1987. It joined with Norton Healthcare in 2004 to expand it and now has more than 15,000 registered members. Every day from March 1 through October 31, people walk around and around the zoo before it officially opens. 路易斯维尔动物园（Louisville Zoo）于1987年推出了步行俱乐部。它于2004年与诺顿医疗保健（Norton Healthcare）一起扩大了它，现在拥有15,000多名注册成员。 从3月1日至10月31日，每天，人们正式开放之前，人们在动物园周围和周围走动。
Recently, Janet Rapp walked down a path through the city zoo, waving at friends and stopping briefly to greet big flightless birds called emus that she knows by name. 最近，珍妮特·拉普（Janet Rapp）走过一条穿过城市动物园的小路，向朋友挥手，短暂地向她招呼的大型无飞鸟招呼她知道，她知道了。
The 71-year-old retiree starts each morning this way with a walking club. 这位71岁的退休人员每天早晨都有一个步行俱乐部开始。
“I’m obsessed,” she said. Not only does it ease her joint pain, “it just gives me energy…And then it calms me, too.” 她说：“我很痴迷。” 它不仅减轻了她的关节痛，“它只是给了我能量……然后它也使我平静。” -
Many medical experts say that walking is an easy way to improve physical and mental health, support fitness and prevent disease. They advise that walking is a great first step toward a healthy life although other forms of exercise are also important.
许多医学专家说，步行是改善身心健康，支持健身并预防疾病的一种简单方法。 他们建议步行是迈向健康生活的重要第一步，尽管其他形式的运动也很重要。
Dr. Sarah Eby is a sports medicine physician with Mass General Brigham in the state of Massachusetts. Eby said walking has many good effects and people do not need extra things. “You don’t need equipment and you don’t need a gym membership,” Eby noted “And the benefits are so vast.” 莎拉·埃比（Sarah Eby）博士是马萨诸塞州大众杨百翰（Mass Brigham）的运动医学医师。 埃比说，步行有许多好的效果，人们不需要额外的东西。 Eby指出：“您不需要设备，也不需要健身房会员资格，而且好处是如此巨大。”
The U.S. surgeon general, a federal health officer, recommends that adults get at least two and a half hours of moderate-intensity physical activity every week. 美国外科医生是联邦卫生官员，建议成年人每周至少接受至少两个半小时的中等强度体育锻炼。
Walking helps meet that goal. Exercise lowers the risk of heart disease, high blood pressure, dementia, depression and many kinds of cancer. 步行有助于实现这一目标。 运动降低了心脏病，高血压，痴呆，抑郁症和多种癌症的风险。
Walking also helps blood sugar levels, is good for bone health, and can help people lose weight and sleep better. That is what Julie Schmied said. She is a health care worker with Norton Healthcare in Kentucky, which runs the free Get Healthy Walking Club. 步行也有助于血糖水平，对骨骼健康有益，可以帮助人们减肥和睡眠更好。 这就是朱莉·施米德（Julie Schmied）所说的。 她是肯塔基州诺顿医疗保健公司（Norton Healthcare）的一名卫生保健工作者，该工作人员拥有自由的“健康步行俱乐部”。
Walking is also a relatively low-impact exercise that puts less pressure on joints than other exercises while strengthening the heart and lungs. 步行也是一种相对较低的影响运动，比其他锻炼的关节施加较小的压力，同时增强心脏和肺部。
James Blankenship is 68 years old. He said joining a walking club at the Louisville Zoo last year helped him recover after a heart attack and a complex triple-bypass heart operation in 2022. 詹姆斯·布兰肯（James Blankenship）今年68岁。 他说，去年加入路易斯维尔动物园的一个步行俱乐部，帮助他在2022年心脏病发作和复杂的三重伴随心脏手术后康复。
“My cardiologist says I’m doing great,” he said. 他说：“我的心脏病专家说我做得很好。”
Some say walking is not enough. Anita Gust teaches exercise science at the University of Minnesota Crookston. Gust said walking “is not enough for overall health and well-being” because it does not provide resistance training that builds muscle strength and endurance. 有人说步行还不够。 Anita Gust在明尼苏达大学克鲁克斯顿大学教授科学。 阵风说，步行“不足以满足整体健康和福祉”，因为它不能提供抗药性训练来增强肌肉力量和耐力。
Some health experts say that is especially important for healthy bone development in women as they age. 一些健康专家说，这对于随着年龄的增长而对女性的健康骨骼发育尤为重要。
Experts recommend adding other activities at least twice weekly. These could include using weights, gym equipment or one’s own body for resistance exercises. Training that improves flexibility, like yoga or stretching, can also be helpful. 专家建议至少每周两次添加其他活动。 这些可能包括使用重量，健身器材或自己的身体进行抵抗运动。 提高灵活性（例如瑜伽或拉伸）的训练也可能会有所帮助。
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With one breathing exercise, she breaths in through one nostril and then out through the other. She uses a thumb or forefinger to hold one nostril closed at a time.通过一次呼吸运动，她通过一个鼻孔呼吸，然后通过另一个鼻子呼吸。 她使用拇指或食指一次闭合一个鼻孔。
“It relaxes my mind. It makes my mind so full of ease. It brings you back to the present moment,” she added.她补充说：“这让我放松。这使我的想法变得如此轻松。它使您回到了现在。”
To get ahead of anxiety before starting her workday, sales representative Lindsay Carlisle of Michigan does breathing exercises with her seven-year-old daughter during their drive to school. They breathe in for seven counts, hold their breath for five, and then breathe out for seven counts. They repeat this several times.为了在开始工作日之前焦虑，密歇根州的销售代表林赛·卡莱尔（Lindsay Carlisle）在开车上学期间与她的七岁女儿进行了呼吸练习。 他们呼吸了七项，呼吸五个，然后呼吸七个。 他们重复了几次。
“Throughout that process, my shoulders start to drop on their own, and it really is calming,” Carlisle said.卡莱尔说：“在整个过程中，我的肩膀开始自行下降，这确实很平静。”
Suze Yalof Schwartz was an overworked magazine editor when her mother-in-law taught her a three-minute meditation method.Suze Yalof Schwartz是一位过度劳累的杂志编辑，当时她的婆婆教她三分钟的冥想方法。
Yalof Schwartz says it changed her life. She left her career and founded Unplug Meditation, a Santa Monica, California, company with a meditation studio, an app, and programs for corporate customers.Yalof Schwartz说这改变了她的生活。 她离开了职业生涯，并创立了插入冥想，加利福尼亚州圣塔莫尼卡的插头冥想，由冥想工作室，应用程序和企业客户的计划。
“When we slow down our breath, we send a signal to our brain that everything’s OK, even when it’s not,” she said.她说：“当我们放慢呼吸时，我们向大脑发出信号，即使一切都没有。”
Another 16-second breathing exercise is called box breathing. You breathe in for four counts, hold for four, breathe out for four counts and hold for another four. Yalof Schwartz has taught it to people in stressful jobs including firefighters, police and doctors.另一项16秒的呼吸练习称为box呼吸。 您要呼吸四项，持有四个，呼吸四个计数，然后再持续四个。 Yalof Schwartz已将其教给包括消防员，警察和医生在内的压力大事的人们。
“It is the best thing that you can do at work before you have a meeting, before you send out an email that you wish you didn’t send, before you have a difficult conversation, because it just calms you down, gets rid of your negative energy,” she said.她说：“这是在开会之前，在您发送希望不要发送的电子邮件之前，您可以在工作之前做的最好的事情，在您进行艰难的交谈之前，因为它只是让您平静下来，摆脱了负面能量。”
Employers such as Coca-Cola, Mattel and Netflix have used Unplug Meditation to teach breathing or meditation.可口可乐，美泰和Netflix等雇主已经使用插入冥想来教授呼吸或冥想。
It is not always easy for workers to find space for deep breathing exercises. For example, salespeople often work alongside their customers. Yalof Schwartz suggests doing breathing exercises when making a sale or organizing items.对于工人来说，找到深呼吸练习的空间并不总是那么容易。 例如，销售人员经常与客户一起工作。 Yalof Schwartz建议在销售或组织物品时进行呼吸练习。
Carlisle, the sales representative, sets a timer on her phone telling her to breathe deeply. She also keeps a note near her computer that simply says “Breathe.”销售代表卡莱尔（Carlisle）在手机上设置了一个计时器，告诉她深呼吸。 她还在计算机附近保留一张笔记，简单地说“呼吸”。
“The anxiety is always going to be there,” Carlisle said. “But at least I know I have one small tool. ... It sounds so simple and silly, but it works.”卡莱尔说：“焦虑总是会在那里。” “但是至少我知道我有一个小工具。...听起来很简单和愚蠢，但是它有效。” -
At Myosin Marketing in Austin, Texas, the group employee meeting begins with an uncommon activity for a workplace. The members gather on Zoom and the head of the company, Sean Clayton, leads them through a deep-breathing exercise.在德克萨斯州奥斯汀的肌球蛋白营销中，小组员工会议始于工作场所的不常见活动。 成员聚集在Zoom上，公司负责人Sean Clayton带领他们进行了深入的锻炼。
Clayton says the activity helps his employees relax and to be willing to take creative risks.克莱顿说，这项活动可以帮助他的员工放松身心，并愿意承担创造性的风险。
“At first they thought it was really weird,” he said, adding that most people turned off their cameras. But, after a couple of weeks, there was a change. The employees said the deep breathing felt good.他说：“起初他们认为这真的很奇怪。”他补充说，大多数人关闭了相机。 但是，经过几周后，发生了变化。 员工说，深呼吸感觉很好。
Studies show that deep breathing can be an effective way to reduce tension, or stress, at work. But people may not think about their breathing while on the job.研究表明，深呼吸可能是减轻工作中紧张或压力的有效方法。 但是人们可能不会在工作中考虑呼吸。
Workers who sit at computers for long periods tend to take shallow breaths as their shoulders slowly rise. Workers who spend the day on their feet in retail or health care may be too busy to center their attention on breathing.长时间坐在计算机上的工人随着肩膀慢慢升高而呼吸浅。 在零售或医疗保健上度过一天的工人可能太忙了，无法将注意力集中在呼吸上。
But there is good reason to stop what you are doing and take deep breaths, research suggests.但是，有充分的理由可以停止您的工作并深吸一口气。
Long-lasting stress can increase the risk of heart disease and stroke. Experts at the American Heart Association say it can be as harmful as secondhand smoke. Research suggests deep-breathing exercises can lower a person’s blood pressure and reduce anxiety.持久的压力会增加心脏病和中风的风险。 美国心脏协会的专家说，它可能与二手烟一样有害。 研究表明，深呼吸运动可以降低一个人的血压并减轻焦虑。
There are many benefits to deep breathing. For starters, it is free. It can be done anywhere. And unlike a 30-minute meditation practice, most deep breathing exercises do not take much time.深呼吸有很多好处。 对于初学者来说，它是免费的。 可以在任何地方完成。 与30分钟的冥想练习不同，大多数深呼吸练习都不需要太多时间。
Also, it gives you something to focus on – your breathing. Experts say that this can help to calm racing thoughts.另外，它为您提供了一些重点 - 呼吸。 专家说，这可以有助于平息赛车的想法。
Focusing on breathing for one to five minutes can help you clear your mind and let you “get back to focusing on the one thing you want to accomplish,” said Glenn Levine. He is a heart and blood system doctor and professor at Baylor College of Medicine in Houston, Texas.Glenn Levine说，专注于呼吸一到五分钟可以帮助您清除头脑，让您“重新专注于要完成的一件事”。 他是德克萨斯州休斯敦贝勒医学院的心脏和血液系统医生兼教授。
A good way to do deep breathing exercises is outside, Levine said. However, if that is not possible, doing them at a desk works.莱文说，在外面进行深呼吸练习的一个好方法。 但是，如果不可能，请在桌子上工作。
“Instead of focusing on the screen or work, just focus on your breathing. If possible,” Levine said, “close your eyes.”莱文说：“只要专注于屏幕或工作，而是专注于呼吸。”
Even very busy people can find time for daily breathing exercises.即使是非常忙碌的人也可以找到时间进行日常呼吸运动。
Lisa Marie Deleveaux is a marketing professional and mother of five. She lost her job several months ago and has struggled to find a new one. Deleveaux wakes early most mornings before her children, to do breathing exercises.丽莎·玛丽·德莱夫（Lisa Marie Deleveaux）是一位营销专业人士，也是五岁的母亲。 她几个月前失去了工作，并努力寻找新工作。 德列夫（Deleveaux）早晨早上早晨醒来，做呼吸练习。
“If you set a priority for yourself ... you can make the time,” Deleveaux said.Deleveaux说：“如果您自己设定优先级……您可以花时间。” -
In a small corner of Lyceum 20, a type of school comprising primary and secondary ones, in Vinnytsia, Ukraine, students, teachers and community members recently gathered as the aroma of food wafted through the air.
在Lyceum 20的一个小角落，这是一种由小学和次要的学校组成的类型，在Vinnytsia，乌克兰，学生，老师和社区成员最近聚集在一起，因为食物的香气在空中飘散。
It was not just a usual school event. It was a celebration of varenyky, the beloved Ukrainian dumplings.
这不仅是通常的学校活动。 这是对乌克兰饺子的瓦雷尼（Varenyky）的庆祝活动。
Varenyky is much more than a delicious Ukrainian dish. The food represents the heart and soul of a nation. It is a sign of hospitality, unity, and tradition, making it perfect for a school festival to bring people together.
Varenyky不仅仅是美味的乌克兰菜。 食物代表一个民族的心灵。 这是款待，团结和传统的标志，非常适合将人们聚集在一起。
Every year, schools across Ukraine come alive with the spirit of unity when different festivals are organized. This year, the festival in the Lyceum served several purposes. In addition to bringing the community together, it was organized to provide much-needed assistance to children in need and the brave men and women in the army.
每年，当组织不同的节日时，乌克兰的学校都充满了团结的精神。 今年，Lyceum的节日有几个目的。 除了将社区聚集在一起外，它还组织了为有需要的儿童以及军队中勇敢的男人和女人提供急需的援助。
Due to the war a lot of people, especially children, were forced to flee from the eastern parts of the country. They lost their parents and friends, houses and other belongings. So, they need both psychological and financial help.
由于战争，很多人，尤其是儿童，被迫逃离该国东部地区。 他们失去了父母，朋友，房屋和其他物品。 因此，他们需要心理和经济帮助。
In a perogy festival, students, parents, and teachers worked to prepare several kinds of foods, including dumplings. The school became a center of culinary creativity, with everyone working together to create the tastiest varenyky. The place of education became a colorful market decorated with pumpkins and snowball trees. Food and dumplings included many fillings, from classic potato and cheese to sweet fruit-filled varieties, salmon, ricotta, herring, and beans.
在彻底的节日中，学生，父母和老师努力准备几种食物，包括饺子。 学校成为烹饪创造力的中心，每个人共同努力创造了最美味的Varenyky。 教育地点变成了一个色彩缤纷的市场，上面装饰着南瓜和雪球树。 食物和饺子包括许多馅料，从经典的土豆和奶酪到甜果品种，鲑鱼，意大利乳清干酪，鲱鱼和豆类。
Beyond food, the perogy festival was also a beacon of hope for those who need it most.
除了食物之外，Perogy Festival也是最需要的人的希望灯塔。
Children, who are often the most vulnerable members of society, received support from this festival. Andriy Nazarenko (grade 5-D) moved to Vinnytsia from Bakhmut. This town is completely destroyed nowadays. He was excited to take part in the event.
通常是社会上最脆弱的成员的孩子，得到了这个节日的支持。 Andriy Nazarenko（5-D级）从Bakhmut搬到Vinnytsia。 如今，这个城镇被彻底摧毁。 他很高兴参加活动。
“I did not expect to get such support from my new teachers and classmates. I am really touched,” said the boy.
男孩说：“我没想到我的新老师和同学会得到这样的支持。我真的很感动。”
Money raised from the festival also went to soldiers who defend the nation and provide equipment and supplies for the Ukrainian military.
节日中筹集的资金也献给了捍卫国家并为乌克兰军队提供设备和用品的士兵。
Through their involvement in the festival, students learned that they can make a difference in the world, no matter their age.
通过参与节日，学生们了解到，无论年龄多大，他们都可以在世界上有所作为。
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Unless we do something to prevent it, over the next 40 years we’re facing an epidemic of neurologic diseases on a global scale. A cheery thought. On this map, every country that’s colored blue has more than 20 percent of its population over the age of 65. This is the world we live in. And this is the world your children will live in.除非我们采取措施加以预防，否则在接下来的40年里，我们将面临一场全球范围的神经系统疾病大流行。多么令人振奋的消息。在这张地图上，所有被涂成蓝色的国家，其65岁以上人口都超过了20%。这就是我们生活的世界，也将是你子女生活的世界。
For 12,000 years, the distribution of ages in the human population has looked like a pyramid, with the oldest on top. It’s already flattening out. By 2050, it’s going to be a column and will start to invert. This is why it’s happening. The average lifespan’s more than doubled since 1840, and it’s increasing currently at the rate of about five hours every day. And this is why that’s not entirely a good thing: because over the age of 65, your risk of getting Alzheimer’s or Parkinson’s disease will increase exponentially.在人类历史上的12,000年里，人口年龄结构一直呈金字塔形，最年长者位于顶部。如今，这种结构已经开始趋于平坦。到2050年，它将变成柱状结构，甚至开始倒转。其原因在于，自1840年以来，人类的平均寿命已经翻了一倍，目前仍以每天大约增加五小时的速度在延长。而这并不完全是件好事：因为65岁以后，罹患阿尔茨海默症或帕金森症的风险会呈指数增长。
By 2050, there’ll be about 32 million people in the United States over the age of 80, and unless we do something about it, half of them will have Alzheimer’s disease and three million more will have Parkinson’s disease. Right now, those and other neurologic diseases -- for which we have no cure or prevention -- cost about a third of a trillion dollars a year.到2050年，美国将有大约3200万人超过80岁，如果我们不采取行动，其中一半人将患有阿尔茨海默症，还有三百万人将患帕金森症。目前，这些无法治愈或预防的神经系统疾病，每年已花费约三千亿美元。
It will be well over a trillion dollars by 2050. Alzheimer’s disease starts when a protein that should be folded up properly misfolds into a kind of demented origami. So one approach we’re taking is to try to design drugs that function like molecular Scotch tape, to hold the protein into its proper shape. That would keep it from forming the tangles that seem to kill large sections of the brain when they do.到2050年，这项花费将超过一万亿美元。阿尔茨海默症的起始是某种原本应当正常折叠的蛋白质，错误地折叠成一种“痴呆折纸”状态。因此，我们采取的其中一种策略是研发一种类似分子胶带的药物，使蛋白质保持在正确的结构中，从而阻止其形成那些会破坏大脑大片区域的缠结。
Interestingly enough, other neurologic diseases which affect very different parts of the brain also show tangles of misfolded protein, which suggests that the approach might be a general one, and might be used to cure many neurologic diseases, not just Alzheimer’s disease. There’s also a fascinating connection to cancer here, because people with neurologic diseases have a very low incidence of most cancers. And this is a connection that most people aren’t pursuing right now, but which we’re fascinated by.有趣的是，其他影响大脑不同部位的神经系统疾病，也表现出类似的蛋白质错误折叠缠结现象，这表明这种治疗方法可能具有普适性，或许不仅可以治疗阿尔茨海默症，也能用于其他神经类疾病。此外，还有一个令人着迷的联系：患有神经系统疾病的人，其患大多数癌症的几率非常低。虽然目前很少有人深入研究这一联系，但我们对此深感兴趣。
Most of the important and all of the creative work in this area is being funded by private philanthropies. And there’s tremendous scope for additional private help here, because the government has dropped the ball on much of this, I’m afraid. In the meantime, while we’re waiting for all these things to happen, here’s what you can do for yourself. If you want to lower your risk of Parkinson’s disease, caffeine is protective to some extent; nobody knows why. Head injuries are bad for you.目前，这一领域中大部分重要且富有创造力的研究工作，都是由私人慈善基金资助的。而且这里仍有很大的空间，欢迎更多私人力量加入，因为恐怕政府在这方面已经失职。在等待这些成果实现的同时，你自己也可以采取一些措施。如果你想降低患帕金森症的风险，咖啡因在某种程度上具有保护作用，尽管没人知道具体原因。头部受伤则对你非常不利。
They lead to Parkinson’s disease. And the Avian Flu is also not a good idea. As far as protecting yourself against Alzheimer’s disease, well, it turns out that fish oil has the effect of reducing your risk for Alzheimer’s disease. You should also keep your blood pressure down, because chronic high blood pressure is the biggest single risk factor for Alzheimer’s disease. It’s also the biggest risk factor for glaucoma, which is just Alzheimer’s disease of the eye. And of course, when it comes to cognitive effects, "use it or lose it" applies, so you want to stay mentally stimulated. But hey, you’re listening to me. So you’ve got that covered. And one final thing. Wish people like me luck, okay? Because the clock is ticking for all of us.头部受伤会导致帕金森症。禽流感也不是件好事。至于如何预防阿尔茨海默症，研究发现鱼油能降低患病风险。你还应当保持血压稳定，因为长期高血压是阿尔茨海默症最主要的风险因素，也是青光眼的最大风险因素，而青光眼本质上可以看作是眼睛的阿尔茨海默症。当然，在认知功能方面，“用进废退”始终适用，所以你需要保持大脑活跃。但嘿，你现在正在听我说话，所以你已经做到了。最后一点，请为像我这样的人祝福吧，因为时间正在为我们所有人倒数。 -
Namaste. Salaam. Shalom. Sat Sri Akal. Greetings to all of you from Pakistan.合十礼、平安、问候，向大家致以来自巴基斯坦的问候。
And what follows is a stream of images, a series of images captured by some of Pakistan's most dynamic and young photographers, that aims to give you an alternative glimpse, a look inside the hearts and minds of some ordinary Pakistani citizens. Here are some of the stories they wanted us to share with you.接下来是一系列影像，这些照片由巴基斯坦一些最具活力的年轻摄影师拍摄，旨在为你提供另一种视角，让你走进一些普通巴基斯坦人的内心世界。他们希望我们向你们分享他们的故事。My name is Abdul Khan. I come from Peshawar. I hope that you will be able to see not just my Taliban-like beard, but also the richness and color of my perceptions, aspirations and dreams, as rich and colorful as the satchels that I sell.我叫阿卜杜勒·汗，来自白沙瓦。我希望你们不仅仅看到我那与塔利班相似的胡须，还能看到我的思想、愿望和梦想，它们就像我出售的包袋一样丰富多彩。
My name is Meher and this is my friend Irim. I hope to become a vet when I grow up so that I can take care of stray cats and dogs who wander around the streets of the village that I live near Gilgit, northern Pakistan.我叫梅赫尔，这是我的朋友伊琳。我希望长大后成为一名兽医，这样我就能照顾那些在巴基斯坦北部吉尔吉特附近村庄街头流浪的猫狗。
My name is Kailash. And I like to enrich lives through technicolored glass. Madame, would you like some of those orange bangles with the pink polka dots?我叫凯拉什，我喜欢用五彩斑斓的玻璃丰富人们的生活。女士，您想要一些橙色的手镯，上面带有粉色圆点吗？
My name is Zamin. And I'm an IDP, an internally displaced person, from Swat. Do you see me on the other side of this fence? Do I matter, or really exist for you?我叫扎明，是来自斯瓦特的国内流离失所者。你能看到我站在这道栅栏的另一边吗？在你们眼中，我重要吗？我真的存在吗？
My name is Iman. I am a fashion model, an up-and-coming model from Lahore. Do you see me simply smothered in cloth? Or can you move beyond my veil and see me for who I truly am inside?我叫伊曼，是一名来自拉合尔的新晋时尚模特。你看到的只是被布料包裹的我，还是能够透过面纱，看到我真实的内心世界？
My name is Ahmed. I am an Afghan refugee from the Khyber agency. I have come from a place of intense darkness. And that is why I want to illuminate the world.我叫艾哈迈德，是来自开伯尔地区的阿富汗难民。我来自一个充满黑暗的地方，因此我渴望点亮世界。
My name is Papusay. My heart and drum beat as one. If religion is the opium of the masses, then for me, music is my one and only ganja.我叫帕普赛，我的心跳和我的鼓声融为一体。如果说宗教是大众的鸦片，那么对我来说，音乐就是我唯一的“甘蔗”（比喻精神寄托）。
A rising tide lifts all boats. And the rising tide of India's spectacular economic growth has lifted over 400 million Indians into a buoyant middle class. But there are still over 650 million Indians, Pakistanis, Sri Lankans, Bangladeshis, Nepalese, who remain washed up on the shores of poverty.潮起时，所有的船都会升高。印度令人瞩目的经济增长已经将超过四亿印度人带入了欣欣向荣的中产阶级。但与此同时，仍有超过六亿五千万的印度人、巴基斯坦人、斯里兰卡人、孟加拉人和尼泊尔人，被贫困的浪潮冲到了岸上。
Therefore as India and Pakistan, as you and I, it behooves us to transcend our differences, to celebrate our diversity, to leverage our common humanity.因此，作为印度人和巴基斯坦人，作为你和我，我们应当超越分歧，庆祝多样性，并借助我们共同的人性。
Our collective vision at Naya Jeevan, which for many of you, as you all recognize, means "new life" in Urdu and Hindi, is to rejuvenate the lives of millions of low-income families by providing them with affordable access to catastrophic health care. Indeed it is the emerging world's first HMO for the urban working poor.我们在 Naya Jeevan（乌尔都语和印地语中意为“新生命”）的共同愿景，是通过提供可负担的灾难性医疗保障，让数百万低收入家庭的生活焕然一新。这是发展中世界第一个面向城市贫困劳动者的健康维护组织（HMO）。
Why should we do this as Indians and Pakistanis? We are but two threads cut from the same cloth.作为印度人和巴基斯坦人，我们为什么要做这些？因为我们本就是同一块布料上剪下的两根丝线。
And if our fates are intertwined, then we believe that it is good karma, it is good fortune. And for many of us, our fortunes do indeed lie at the bottom of the pyramid. Thank you.如果我们的命运交织在一起，那么我们相信这是善因，是福报。而对于我们许多人来说，我们的财富确实深藏在金字塔的底部。谢谢。
Fantastic. Just stay up here. That was fantastic. I found that really moving.太棒了，请留在台上。这真的太棒了，我深受感动。
You know, we fought hard to get at least a small Pakistani contingent to come. It felt like it was really important.你知道，我们费尽周折才让一小批巴基斯坦代表来到这里。这真的很重要。
They went through a lot to get here. Would the Pakistanis please just stand up please? I just really wanted to acknowledge you.他们经历了许多才来到这里。请在场的巴基斯坦朋友站起来好吗？我真的想向你们表达敬意。 - Visa fler
