久坐不动伤身

久坐不动伤身

If you work a desk job, you might make up for all that sitting around by going for a run every day after leaving the office. That exercise cancels out the negative effects of eight hours spent in a chair, right?

如果你在办公室工作，你可以在离开办公室后，每天通过跑步来弥补这一天的久坐。运动可以抵消八个小时坐在椅子上带来的负面影响，是这样吗？

Wrong, according to a new advisory from the American Heart Association.

美国心脏协会的一项新报告表明，这一结论是错误的。

In the lengthy paper, a team of cardiology experts reviewed existing evidence about the link between sitting and health.

在这篇冗长的论文中，心脏病专家小组回顾了现有关于久坐与健康之间关系的论证。

Their conclusions, published this week in the journal Circulation, say that no amount of physical activity is enough to combat the dangerous health effects of sitting for hours each day.

其结论于本周发表在《循环》杂志上，他们认为再多的体育活动也不足以抵消每天久坐所带来的健康危害。

上班族注意! 久坐不动伤身恐会早死!

The average American sits for six to eight hours per day, according to the AHA's report. Studies have linked long periods of sitting with an increased risk for diabetes, heart disease and even cancer. Sedentary days have also been shown to increase anxiety.

据美国心脏协会的报告显示，美国人每天平均坐着的时间为六到八个小时。该研究表明，久坐会增加患糖尿病、心脏病、甚至癌症的风险。此外，久坐不动还会增加焦虑感。

Some research has found that frequent breaks from sitting ― even simply fidgeting! ― can help ward off its negative health effects.

一些研究发现，坐立期间不断的中断--即便只是坐立不安--也可以帮助避免其对健康的负面影响。

"Regardless of how much physical activity someone gets, prolonged sedentary time could negatively impact the health of your heart and blood vessels," said Dr. Deborah Young, chair of the report, in a statement. "There is evidence to suggest that sedentary behavior could contribute to excess morbidity and mortality."

该报告的负责人黛博拉·杨博士在一份申明中写道："不管做多少体育运动，长期久坐都可能会影响心血管健康，有证据表明，久坐可能会导致发病率和死亡率过高。"

In other words, sitting may kill you faster. And while experts say they don't have enough data to recommend exact time limits for chair potato-ing, it's wise to adopt their mantra of "Sit less, move more."

换句话说，久坐可能很快就会要了你的命。虽然专家表示，他们还没有足够的数据来给出坐在椅子上的确切时间，但是把"少坐多动"作为口头禅仍是明智之举。

Popular ways to sit less include trading TV time for active hobbies, walking or biking to work instead of riding in a car or bus, or hosting a walking meeting instead of gathering your colleagues in a conference room.

比较受欢迎的少坐方式包括：把看电视的时间换成做积极向上的爱好的时间，步行或骑自行车上班而不是乘汽车或公共汽车，可以召开一次步行会议，而不是把你的同事叫到会议室。

女性最佳抗老化食物

You are what you eat. It's true that no single food will erase laugh lines or really make you feel 17 again, but a healthy diet full of anti-aging foods can boost skin quality, improve immunity, and more. Stock up on these nutritionist- and doctor-recommended picks.

吃什么补什么。虽然单单一种食物不会磨平笑纹或真的又让你重返17岁这是事实，但是富含抗老化食物的健康饮食可以改善皮肤，增强免疫力等等。储备这些医生推荐的营养食物吧。BRAZIL NUTS

巴西坚果

These potent seeds hail from South American countries like Venezuela, Colombia, and more. They may not be as common as peanuts or walnuts, but there's good reason to seek them out at your local health food store or online: "One ounce of brazil nuts, which is about six to eight nuts, has 777 percent of the daily value for selenium, an antioxidant that plays a critical role in DNA synthesis and helps protect our body from oxidative damage and infection," says Alexandra Miller, a corporate dietitian at Medifast. "Inadequate concentrations of selenium may be associated with age-related declines in brain function," she adds. Selenium concentrations in your body naturally decline with age, so load up.

这些强效种子来自南美国家，例如委内瑞拉、哥伦比亚等等。可能它们并不像花生核桃一样常见，但去当地的健康食品商店或在线寻找这些食品是有理由的：“一盎司的巴西坚果（约6到8个）含有777%日常摄入量的硒元素，硒元素是抗氧化剂，在DNA合成中扮演着重要角色，同时还能保护人体不受氧化性损伤和感染，”亚历山大•米勒说道，她是Medifast的一位企业营养师。“体内硒元素含量不够就会导致与年龄相关的大脑功能衰退，”她补充说道。随着年龄的增加，体内硒元素的含量就会减少，所以补充起来吧！

女性最佳抗老化食物.jpg

SESAME SEEDS

芝麻

"These are high in calcium and rich in other minerals like iron, magnesium, phosphorous, fibre, and more," says Annie Kay, lead nutritionist at Kripalu Center for Yoga & Health. "Bones are made of more than calcium, so an overall mineral-rich diet, along with adequate and appropriate movement are a recipe for healthy bones for life." Try using tahini (which is made from sesame seeds) or sprinkling a handful or two into pasta salads.

“芝麻富含钙元素，同时也富含其它的矿物质，如：铁元素、镁元素、磷元素、纤维素等等，”安妮•凯说道，她是瑜伽与健康克里帕鲁中心的首席营养师。“骨骼不仅只含有钙元素，所以全面的富含矿物质的饮食以及适当恰当的运动是健康骨骼的食谱。”试着吃吃看芝麻酱（使用芝麻种子做成的）或者在通心粉沙拉上撒一两把芝麻。

MUSHROOMS

蘑菇

"Mushrooms are one of the few foods that naturally contain vitamin D, a vitamin most people don't have enough of," say Lyssie Lakatos and Tammy Lakatos Shames, The Nutrition Twins. Without vitamin D, you can't properly absorb calcium, which will lead to osteoporosis, broken bones and a hunched spine, and nothing ages you more than that."

“蘑菇是为数不多的天然含有维他命D的食物，而大多数人的维他命D含量都不足，”营养