8种迹象表明你的身体很健康！
并不是一定要跑得下马拉松，做得了全套瑜伽，才算健康。那么什么才是健康的标志呢？让我们一起来看看吧！
We live in a world where good health is usually equated with a certain kind of appearance. Health magazines publish cover lines about flat stomachs and getting lean. Yes, some healthy people have flat abs and thigh gaps and thin bodies. But that doesn't mean these qualities are necessary for good health.
在当今的社会中，好身体通常和特定类型的外表联系在一起。“健康杂志”的封面语都是关于如何塑造平坦小腹以及纤瘦秘诀等内容。没错，一些身体健康的人确实有着平坦的腹部、较宽的大腿间距和苗条的身材。但这并不意味着上述那些特质是健康身体的必要条件。
In fact, the official definition of health — at least, the one used by the World Health Organization (WHO) — says nothing about the way you look. WHO says health is "a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity."
事实上，健康的官方定义——至少是世界卫生组织的定义——对外表只字未提。世卫组织表示，健康“是指人身体上，心理上和社会上的完美状态而不仅是没有疾病和虚弱的表面现象。”
How can you tell if you fit that definition? Here are some to look out for.
那么人们如何知道自己是否符合这一定义呢？让我们一起来看看下面这些标志吧！
1. You eat when you're hungry and stop when you're full.
饿的时候就吃，饱的时候就停下。
This simple behavior is a hallmark of healthy eating.
这种简单行为是健康饮食的标志。
"It sounds really silly, but it's amazing how many of us don't do that," Dr. Cindy Geyer, medical director at Canyon Ranch in Lenox, Massachusetts, told INSIDER. "We forget to eat so we're starving and then we eat a ton, or we're eating mindlessly in front of the TV, or we're eating in an emotional context because it's how we're self-soothing."
美国马萨诸塞州雷诺克斯峡谷牧场公司的医疗总监辛迪?盖耶博士告诉商业内幕网说：“这听起来像是废话，但是令人惊讶的是，好多人都做不到这一点。我们要么忘记吃饭，让自己饿肚子，然后再狂吃一顿，要么就在电视机前心不在焉地吃东西，还有就是为了安抚情绪而大吃特吃。”
Dietitian Rachael Hartley also stressed the importance of listening to your body in this regard.
营养学家蕾切尔?哈特利还强调了在吃这方面倾听身体需求的重要性。
"A healthy relationship with food is trusting your internal cues, not external ones, to decide what and how much to eat," she said. "I encourage clients to eat until you're satisfied, but not stuffed."
她说：“人和食物的健康关系就是信任自己的内在提示，而不是外在提示，来决定吃什么、吃多少。我鼓励客户吃到心满意足，而不只是把肚子填饱。”
2. You're eating a varied diet rich in whole foods.
你的饮食多样化。
"A lot of diets exclude certain foods, [but] when I look at clients' eating patterns I look for a wide array of foods," Hartley said.
哈特利说：“许多人的饮食都排除了特定的食物，但当我看客户的饮食模式时，我希望他们的三餐是丰富多样的。”
A diverse diet ensures that you're more likely to get all the vitamins and nutrients you need, she explained. This is even more true if that diet that's rich in whole, unprocessed foods, which tend to be more nutrient-dense than processed stuff.
她解释道，多样化的饮食更能确保人们获得身体所需的维生素和营养。如果人们的多样化的饮食中还包括天然未加工的食品，那就更好了，因为天然食品中的营养成分比加工食品更多。
3. You're eating enough.
摄入足量的食物。
"In our culture, sometimes people think of healthy eating as, 'how can you eat as few calories as possible and survive?'" Hartley said. "But in reality, I want to make sure people are eating enough." Everyone has different calorie needs that vary based on age, sex, and activity level. You can estimate yours with a simple online calculator.
哈特利说：“在美国文化中，有时候人们认为的健康饮食方式是：在摄入尽可能少的卡路里的同时还能活下去。但实际上，我希望人们都能摄入足够的食物。”每个人所需的卡路里依据年龄、性别和活动量的不同而有所差异。人们可以用简单的在线计算器估算出自己所需的卡路里。
Remember, calories aren't your enemy or some evil force to be reduced at all costs. They're an energy source that helps you live your life and do what you love. And if you're not eating enough of them, you could end up feeling moody, weak, achy, and more.
记住，卡路里并不是你的敌人，也不是要极力减少的邪恶势力。它们是帮你活下去、做你热爱的事情的能量源泉。如果你没有摄入足够卡路里，你可能变得忧郁，感觉痛苦。
4. You can make it up two flights of stairs and feel pretty good.
你可以一连上两段楼梯，并且感觉不错。
If you want to become a ripped bodybuilder or ultra marathon runner, more power to you. But it's OK if you don't aspire to those goals. You don't have to be an extreme athlete to be healthy.
如果你想成为拥有肌肉线条的健美达人或出色的马拉松运动员，你还需要更多力量。但如果你没想达到这些目标，也没关系。你不一定非得成为顶尖运动员才能保持健康。
The recommended amount of exercise for good health is 150 weekly minutes of moderate activity, like brisk walking.
你如果想要保持身体健康，每周可以适度运动150分钟，比如快走。
Geyer said there's another benchmark that doctors use to determine physical fitness.
盖耶说，医生们还有另外一个标准可以来判断一个人是否身体健康。
"If you can go fairly quickly up two flights of stairs without stopping and feel good at the top, that's a moderate level of exertion," Geyer said. "While not perfect, the ability to climb two flights of stairs easily suggests that your body can perform high intensity activity, one marker of fitness."
盖耶说：“如果你可以比较快地连上两段楼梯，走完了还能感觉良好，能完成这种适度运动，说明你身体还可以。尽管这个标准不完美，但能够轻松地爬上两段楼梯说明你的身体可以完成高强度的运动，这是表明身体健康的一个标志。”
5. You embrace your full range of emotions.
能够面对各种情感。
Emotional health is just important as physical health, and Geyer has a simple way of gauging it.
心理健康和身体健康一样重要，盖耶可以用一种简单的方式来衡量一个人的心理状况。
"I think emotional wellbeing is embracing the whole gamut of emotions and understanding that they're all normal," Geyer said. "It's normal at some times to feel angry, it's normal to feel upset, it's normal to feel anxious and depressed. And a good sign of emotional wellbeing is embracing all of those emotions and recognizing that no one of them is going to be permanent."
盖耶说：“我认为心理健康就是能够接受自己所有的情绪，理解这些情绪都是正常的。觉得生气是正常的，难过是正常的，焦虑和抑郁也是正常的。心理健康的一个标志是接受所有的情绪，并且知道没有哪种情绪会一直持续下去。”
It's a lot like the message in the Pixar movie "Inside Out" — happiness wouldn't mean as much if you didn't feel sad now and again.
这一观点与皮克斯电影《头脑特工队》所传达的信息相似——如果你不偶尔感到悲伤，那么快乐就不会有多大的意义了。
Same goes for dealing with stress.
应对压力也是如此。
"It's not about not having stressors," Geyer said. "It's [about] recognizing when the stress is there and finding strategies to manage it and deal with it and move on." Stress really is manageable — there are a number of doctor-approved ways to deal with it.
盖耶说：“问题不在于去除压力源。而在于有压力时能意识到并找到控制和应对的办法，然后继续前进。”压力确实是可以控制的——而且现在也有很多得到医生们认可的解压方法。
6. You can wake up without an alarm clock.
不用闹钟叫你也能醒。
It should come as no surprise that selling yourself short on sleep is terrible for your body and brain. Research has linked insufficient sleep to increased risk of Alzheimer's, obesity, stroke, and diabetes. That's why it's important to shoot for eight hours a night.
缺觉对你的身体和大脑都有害，这应该不是什么让人惊讶的事。研究发现，缺觉会让人们患上老年痴呆症、肥胖、中风和糖尿病的风险加大。这就是人们每晚要保持8个小时睡眠时间的重要原因。
"If you regularly wake up in the morning without an alarm and you feel rested and refreshed, that's a pretty good gauge that you're getting quality sleep," Geyer said.
盖耶说：“如果你没有定闹钟也能在早上醒来，而且精力充沛、神清气爽，这就可以说明你得到了高质量的睡眠。”
7. You're not falling asleep too quickly.
不会很快入睡。
Falling asleep in an average amount of time — roughly 10 to 20 minutes — is a sign that your sleep is pretty good, Geyer explained. But if you're too quick to conk out, you're likely not getting enough sleep.
盖耶解释说，入睡的平均时间——大约10到20分钟——是你拥有优质睡眠的标志。但如果你太快睡着，那可能说明你平时睡得不够。
"If somebody's falling asleep much more quickly than [average] — like their head hits the pillow and they're out — that can be a clue that they have a sleep debt."
“如果有人太快睡着，比如头一沾枕头就着了，这也许是他们睡眠不足的迹象。”
Also watch out for sleeping while traveling.
旅行时睡觉也要注意。
"If you get in the passenger's side of the car or you get in an airplane and you fall asleep regardless of the time of day, that's a very strong indicator that you have a sleep debt," Geyer added.
盖耶补充说：“如果你坐在汽车（乘客座位）和飞机里，不管什么时间段都能睡着，这就是一个十分明显的迹象，说明你严重缺觉。”
8. You have the energy to do the things you want to do.
有精力做你想做的事。
Geyer said that there was one word that kept coming to her mind when she thought of good health: energy.
盖耶说，在想到身体健康时，有一个词反复地出现在她的脑海：精力。
"It's so non-specific, but having the energy to do the things you want to do is usually a very good sign of good health," she said. "And that energy can be physical energy and emotional energy."
她说：“有精力做你想做的事通常意味着身体很好。这里说的精力不特指某一种，可以是身体精力，也可以是情感能量。”
No matter what, remember that health is individualized. If you're worried you're not healthy — or you're just curious about where you stand — make sure to see your doctor.
不论如何，健康是因人而异的。如果你担心自己身体出了问题，或者你好奇自己的健康状况，一定要去看医生哦。
英文来源：商业内幕网
中文来源：中国日报英语点津
We live in a world where good health is usually equated with a certain kind of appearance. Health magazines publish cover lines about flat stomachs and getting lean. Yes, some healthy people have flat abs and thigh gaps and thin bodies. But that doesn't mean these qualities are necessary for good health.
在当今的社会中，好身体通常和特定类型的外表联系在一起。“健康杂志”的封面语都是关于如何塑造平坦小腹以及纤瘦秘诀等内容。没错，一些身体健康的人确实有着平坦的腹部、较宽的大腿间距和苗条的身材。但这并不意味着上述那些特质是健康身体的必要条件。
In fact, the official definition of health — at least, the one used by the World Health Organization (WHO) — says nothing about the way you look. WHO says health is "a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity."
事实上，健康的官方定义——至少是世界卫生组织的定义——对外表只字未提。世卫组织表示，健康“是指人身体上，心理上和社会上的完美状态而不仅是没有疾病和虚弱的表面现象。”
How can you tell if you fit that definition? Here are some to look out for.
那么人们如何知道自己是否符合这一定义呢？让我们一起来看看下面这些标志吧！
1. You eat when you're hungry and stop when you're full.
饿的时候就吃，饱的时候就停下。
This simple behavior is a hallmark of healthy eating.
这种简单行为是健康饮食的标志。
"It sounds really silly, but it's amazing how many of us don't do that," Dr. Cindy Geyer, medical director at Canyon Ranch in Lenox, Massachusetts, told INSIDER. "We forget to eat so we're starving and then we eat a ton, or we're eating mindlessly in front of the TV, or we're eating in an emotional context because it's how we're self-soothing."
美国马萨诸塞州雷诺克斯峡谷牧场公司的医疗总监辛迪?盖耶博士告诉商业内幕网说：“这听起来像是废话，但是令人惊讶的是，好多人都做不到这一点。我们要么忘记吃饭，让自己饿肚子，然后再狂吃一顿，要么就在电视机前心不在焉地吃东西，还有就是为了安抚情绪而大吃特吃。”
Dietitian Rachael Hartley also stressed the importance of listening to your body in this regard.
营养学家蕾切尔?哈特利还强调了在吃这方面倾听身体需求的重要性。
"A healthy relationship with food is trusting your internal cues, not external ones, to decide what and how much to eat," she said. "I encourage clients to eat until you're satisfied, but not stuffed."
她说：“人和食物的健康关系就是信任自己的内在提示，而不是外在提示，来决定吃什么、吃多少。我鼓励客户吃到心满意足，而不只是把肚子填饱。”
2. You're eating a varied diet rich in whole foods.
你的饮食多样化。
"A lot of diets exclude certain foods, [but] when I look at clients' eating patterns I look for a wide array of foods," Hartley said.
哈特利说：“许多人的饮食都排除了特定的食物，但当我看客户的饮食模式时，我希望他们的三餐是丰富多样的。”
A diverse diet ensures that you're more likely to get all the vitamins and nutrients you need, she explained. This is even more true if that diet that's rich in whole, unprocessed foods, which tend to be more nutrient-dense than processed stuff.
她解释道，多样化的饮食更能确保人们获得身体所需的维生素和营养。如果人们的多样化的饮食中还包括天然未加工的食品，那就更好了，因为天然食品中的营养成分比加工食品更多。
3. You're eating enough.
摄入足量的食物。
"In our culture, sometimes people think of healthy eating as, 'how can you eat as few calories as possible and survive?'" Hartley said. "But in reality, I want to make sure people are eating enough." Everyone has different calorie needs that vary based on age, sex, and activity level. You can estimate yours with a simple online calculator.
哈特利说：“在美国文化中，有时候人们认为的健康饮食方式是：在摄入尽可能少的卡路里的同时还能活下去。但实际上，我希望人们都能摄入足够的食物。”每个人所需的卡路里依据年龄、性别和活动量的不同而有所差异。人们可以用简单的在线计算器估算出自己所需的卡路里。
Remember, calories aren't your enemy or some evil force to be reduced at all costs. They're an energy source that helps you live your life and do what you love. And if you're not eating enough of them, you could end up feeling moody, weak, achy, and more.
记住，卡路里并不是你的敌人，也不是要极力减少的邪恶势力。它们是帮你活下去、做你热爱的事情的能量源泉。如果你没有摄入足够卡路里，你可能变得忧郁，感觉痛苦。
4. You can make it up two flights of stairs and feel pretty good.
你可以一连上两段楼梯，并且感觉不错。
If you want to become a ripped bodybuilder or ultra marathon runner, more power to you. But it's OK if you don't aspire to those goals. You don't have to be an extreme athlete to be healthy.
如果你想成为拥有肌肉线条的健美达人或出色的马拉松运动员，你还需要更多力量。但如果你没想达到这些目标，也没关系。你不一定非得成为顶尖运动员才能保持健康。
The recommended amount of exercise for good health is 150 weekly minutes of moderate activity, like brisk walking.
你如果想要保持身体健康，每周可以适度运动150分钟，比如快走。
Geyer said there's another benchmark that doctors use to determine physical fitness.
盖耶说，医生们还有另外一个标准可以来判断一个人是否身体健康。
"If you can go fairly quickly up two flights of stairs without stopping and feel good at the top, that's a moderate level of exertion," Geyer said. "While not perfect, the ability to climb two flights of stairs easily suggests that your body can perform high intensity activity, one marker of fitness."
盖耶说：“如果你可以比较快地连上两段楼梯，走完了还能感觉良好，能完成这种适度运动，说明你身体还可以。尽管这个标准不完美，但能够轻松地爬上两段楼梯说明你的身体可以完成高强度的运动，这是表明身体健康的一个标志。”
5. You embrace your full range of emotions.
能够面对各种情感。
Emotional health is just important as physical health, and Geyer has a simple way of gauging it.
心理健康和身体健康一样重要，盖耶可以用一种简单的方式来衡量一个人的心理状况。
"I think emotional wellbeing is embracing the whole gamut of emotions and understanding that they're all normal," Geyer said. "It's normal at some times to feel angry, it's normal to feel upset, it's normal to feel anxious and depressed. And a good sign of emotional wellbeing is embracing all of those emotions and recognizing that no one of them is going to be permanent."
盖耶说：“我认为心理健康就是能够接受自己所有的情绪，理解这些情绪都是正常的。觉得生气是正常的，难过是正常的，焦虑和抑郁也是正常的。心理健康的一个标志是接受所有的情绪，并且知道没有哪种情绪会一直持续下去。”
It's a lot like the message in the Pixar movie "Inside Out" — happiness wouldn't mean as much if you didn't feel sad now and again.
这一观点与皮克斯电影《头脑特工队》所传达的信息相似——如果你不偶尔感到悲伤，那么快乐就不会有多大的意义了。
Same goes for dealing with stress.
应对压力也是如此。
"It's not about not having stressors," Geyer said. "It's [about] recognizing when the stress is there and finding strategies to manage it and deal with it and move on." Stress really is manageable — there are a number of doctor-approved ways to deal with it.
盖耶说：“问题不在于去除压力源。而在于有压力时能意识到并找到控制和应对的办法，然后继续前进。”压力确实是可以控制的——而且现在也有很多得到医生们认可的解压方法。
6. You can wake up without an alarm clock.
不用闹钟叫你也能醒。
It should come as no surprise that selling yourself short on sleep is terrible for your body and brain. Research has linked insufficient sleep to increased risk of Alzheimer's, obesity, stroke, and diabetes. That's why it's important to shoot for eight hours a night.
缺觉对你的身体和大脑都有害，这应该不是什么让人惊讶的事。研究发现，缺觉会让人们患上老年痴呆症、肥胖、中风和糖尿病的风险加大。这就是人们每晚要保持8个小时睡眠时间的重要原因。
"If you regularly wake up in the morning without an alarm and you feel rested and refreshed, that's a pretty good gauge that you're getting quality sleep," Geyer said.
盖耶说：“如果你没有定闹钟也能在早上醒来，而且精力充沛、神清气爽，这就可以说明你得到了高质量的睡眠。”
7. You're not falling asleep too quickly.
不会很快入睡。
Falling asleep in an average amount of time — roughly 10 to 20 minutes — is a sign that your sleep is pretty good, Geyer explained. But if you're too quick to conk out, you're likely not getting enough sleep.
盖耶解释说，入睡的平均时间——大约10到20分钟——是你拥有优质睡眠的标志。但如果你太快睡着，那可能说明你平时睡得不够。
"If somebody's falling asleep much more quickly than [average] — like their head hits the pillow and they're out — that can be a clue that they have a sleep debt."
“如果有人太快睡着，比如头一沾枕头就着了，这也许是他们睡眠不足的迹象。”
Also watch out for sleeping while traveling.
旅行时睡觉也要注意。
"If you get in the passenger's side of the car or you get in an airplane and you fall asleep regardless of the time of day, that's a very strong indicator that you have a sleep debt," Geyer added.
盖耶补充说：“如果你坐在汽车（乘客座位）和飞机里，不管什么时间段都能睡着，这就是一个十分明显的迹象，说明你严重缺觉。”
8. You have the energy to do the things you want to do.
有精力做你想做的事。
Geyer said that there was one word that kept coming to her mind when she thought of good health: energy.
盖耶说，在想到身体健康时，有一个词反复地出现在她的脑海：精力。
"It's so non-specific, but having the energy to do the things you want to do is usually a very good sign of good health," she said. "And that energy can be physical energy and emotional energy."
她说：“有精力做你想做的事通常意味着身体很好。这里说的精力不特指某一种，可以是身体精力，也可以是情感能量。”
No matter what, remember that health is individualized. If you're worried you're not healthy — or you're just curious about where you stand — make sure to see your doctor.
不论如何，健康是因人而异的。如果你担心自己身体出了问题，或者你好奇自己的健康状况，一定要去看医生哦。
英文来源：商业内幕网
中文来源：中国日报英语点津
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