找关于健康生活的英语资料

5种有助于健康长寿的生活习惯

是否我们每个人都能快乐无忧的活到100岁？是的，上帝在制造我们身体的时候就已经给了它100年的有效期——如果你能合理使用你的身体的话。

合理的使用自己的身体？是的，先看看你现在的生活习惯和生活方式吧。很多人的不良生活习惯极大的限制了他的健康潜力。

你不必因为过去的那些不良生活习惯而气馁——现在做出新的选择还不算晚！改掉你过去的那些坏习惯，很快你的身体状态就会发生一些令人惊喜的变化。重要的是此刻你是不是已经决定改变！

能使你健康长寿5大生活习惯

这大概需要连续坚持14至21天来在你大脑中形成新的生活习惯。一旦新的生活习惯形成，它就成为了一个无意识的身体反应。一旦你养成了新的健康生活习惯，那么以前的不好的生活习惯就自然的被取代了。这些健康生活习惯是从世界各地的寿星那里直接获取的第一手资料。如果你能照做并且坚持下来的话，我敢说你一定会每天都充满活力！

1、少食多餐之每天吃5顿饭

西方的生活习惯是每日三餐，但是如果选择少食多餐——每天五餐的话也许会更有利于你的健康。当你每天分5次用餐，每餐都只吃少量食物的话，这将有助于你体内营养、血糖和能量的平稳吸收。另外，这种饮食方式将减轻你的消化和新陈代谢系统的负担，并且降低你患心脏病的风险。

2、选择爬楼梯而不是乘坐电梯

有规律的锻炼有助于改善你的生理机能，强化你的免疫系统，增强关节的灵活性，让你更有活力，等等等等之类的好处。日常生活中你可以找到很多锻炼的机会。快步走，跑步，或者选择骑自行车而不是开车上班。每天打一会儿太极。赶紧找个健身房开始吧！锻炼时要注意安全，然后记得观察锻炼给你带来的健康成果。

3、大声的笑出来！

研究表明笑声和快乐会提高你的身体免疫力，特别是它们会产生的自然杀伤细胞能使你免受疾病和癌症的侵害。平时多笑一笑，这会让你的大脑分泌更多的安多芬——一种能使你感觉愉快的化学物质。快乐的人们更长寿，这是毋庸置疑的。

4、每天喝8杯水

水份是我们身体有多重要大家应该都很清楚。全球各地的长寿老人都把家乡的水比作他们健康长寿的源泉——科学家们也都同意他们的这种说法。不含化学物质和毒素的远离城市的纯净水资源，是我们所共同拥有的。

5、通过冥想来放松自己

生活工作中的压力是那些导致我们寿命减少的疾病的诱因。现代社会的压力越来越大，冥想是释放压力使你重新拥有活力的最好途径——除非你发现了别的对付压力的方法。冥想能教会你一种新的呼吸方式，这种呼吸方式能释放你体内70%的毒素与废物。冥想还会是你的内心更平静，教会你自律——这对你能不能最终执行这个计划有着至关重要的联系。

试着这样开始冥想“

找张椅子坐下来，或者地板上，怎么舒服怎么来。闭上眼睛，自然的呼吸。每当一个想法出现在你脑子中时你就把它放进一个气球，然后放飞它，让它在天空中越飞越高，越飞越高，直到消失不见。反复的这样做，知道你脑子中的想法耗尽。过一会儿之后，你会感觉你的身体变轻了，思维也越来越平静。第一次做时也许比较困难花费你很长时间，但是之后会越做越好。

我希望你能把这些好的生活习惯一年一年的长期坚持下去！如果你也有一些有关健康和长寿的小秘诀，希望你能和我们分享！ Top 5 Habits to Increase Longevity

Is it really possible for anyone to live happily to 100 The good news is that your body was designed to be 100 - you just have to get out of the way

Getting out of the way means taking an honest look at the habits and lifestyle you are living with today Most of us have developed habits that limit our true health potential

But don't let these bad habits of the past discourage you - it is never too late to make new choices What you did in the past can be changed, and your body will respond in kind What matters is what you do from this moment forward

Top 5 Daily Habits for Your Longevity

It takes 14 to 21 days of repetitive behavior to form a new pattern in your brain Once the pattern is formed, it becomes an automatic behavioral response

As you develop new healthy habits, they will begin to replace bad habits These healthy lifelong habits are adapted straight from the time-tested traditions practiced by centenarians all around the world, and I can say with certainty that they will transform and rejuvenate you!

Eat five small meals a day

In the Western culture, meals are taken three times a day, but it is much better to eat five smaller meals When you eat smaller portions five times a day, you deliver a steady stream of nutrients, blood sugar, and energy to your body throughout the day

Additionally, eating this way is less taxing on the digestive and metabolic systems and also reduces your risk of heart disease

Climb the stairs instead of using elevators

The health benefits of a daily exercise program cannot be stressed enough Regular exercise can help promote physiological well-being, strengthen the immune system, maintain joint mobility, increase energy - and the list goes on

Look for opportunities all through your day to work in physical activity Power-walk, run, or ride your bike instead of driving Begin a daily tai chi practice Join a gym and actually go! Practice safely and watch your health results pile up

Laugh it up!

We know from research that laughter and joy boost immune functions, especially the production of the natural killer cells that help protect the body from illness and cancer Laughter also increases the release of endorphins, compounds that give you a sense of well-being, in your brain Without a doubt, joyful people live longer and healthier lives

Drink 8 glasses of water every day

Water is essential for all healthy body functions Centenarians from around the globe cite their native water as the source of their health and longevity - and the scientists agree with them What they all have in common is pure water sources located far from any city, free from chemicals and toxins

Choose filtered water; the best filtration processes are the ones that use activated charcoal, which removes the impurities but leaves the water-soluble minerals Also, do not store water in plastic containers because the polychlorinated biphenyls (PCBs) can leach into the water

Unwind with meditation

Stress is the root cause of most of the diseases that shorten our life span In our modern society stress will continue to increase - unless you find techniques to manage it Meditation is the best way to release tension and revitalize your being It teaches you to breath properly, which is critical for eliminating up to 70% of your body's toxins and wastes It also quiets your mind, lowers your stress hormones, and teaches self-discipline, which is a necessary attribute to achieving your health and longevity goals

Try this beginning meditation:

Sit comfortably on a chair or the floor Breathe naturally and close your eyes Each time a thought appears, put it inside a balloon and let it fly up into the sky and disappear Do this until the thoughts are exhausted After a bit, your body will feel very light, and your mind will become still The first few times it may take a while, but it will get easier and faster with practice

I hope you use these healthy habits for years to come! I invite you to visit often and share your own personal health and longevity tips with me

原籍日本、出生于青岛，后移民美国的葛曼美智子 (Miki <Michiko> Gorman)，在70年代中期曾赢得波士顿和纽约城市马拉松各两次冠军，她在20世纪新兴的女子马拉松领域中，带领美国选手和比赛在世界上占有举足轻重的地位，扮演了一个重要角色。她分别于1973年与1978年创下女性选手在一个认证马拉松比赛中最快的全马（2时46分36秒）与半马（1时15分58秒）成绩。 1976年，她还以2小时39分11秒跑出当时女性跑者历史上第二快的马拉松完赛时间，这同时也是她的个人最佳纪录。 如果女子马拉松被列入1976年的奥运会，或者如果国际田总 (IAAF) 世界锦标赛在当时已经创立，葛曼肯定会是一个领先的金牌参赛者。可惜的是，这些荣誉后来让琼·贝诺瓦·萨缪尔森 (Joan Benoit Samuelson) 和格蕾特·魏慈 (Grete Waitz) 取得。葛曼在当时最耀眼的成就，就是连续赢得1976年纽约城市马拉松、1977年波士顿马和纽约城市马双赛的3次冠军。她的杰出表现让这两个比赛被定位为世界上最顶尖的年度马拉松之一。

葛曼美智子（Miki Gorman) ©daniellemika 青岛出生 移民美国 开创女性跑马先例

双亲都是日本人，却于1935年8月9日出生于青岛的诹访美智子（原名，后冠夫姓为葛曼），是因为当时她父亲服务于日本皇军而派驻于中国。二战期间，她与她的双胞胎弟弟从东京被美军轰炸夷为平地之前撤离。在8岁时，她帮助她的小兄弟生存下来，并每天来回走6英里去上学。 1951年，日本从失败重新崛起的初步迹象之一是派马拉松队到波士顿去参赛，其中包括冠军得主，日本的马拉松开创人物田中茂树。 「但是，在当年的日本，没有女人跑过马拉松。女性不能做如此公开的事，」葛曼在2010年如此对《跑步时报》的记者说。因此，她被视为日本女马拉松选手著名人物的先行者，其中包括两届奥运会金牌得主，同时，也是一位在历史上举足轻重的女性美国选手。

©MastersTrack 因为想增重才开始跑步

1963年，时年28岁的她搬到美国，在宾州的卡莱尔工作与修读大学。她嫁给商人迈可·葛曼，并与他一起搬到洛杉矶。 在那里，她成为了可能是唯一一位想借由跑步增重的人。 「我瘦小的身材总是让我很难堪（5英尺/152公分、87磅/39公斤）。我先生带我去健身房，他是那里的会员，于是我就开始跑，」她在2010年表示。 尽管健身房里的男性成员有些不以为然，她仍坚持这项运动，并遇到了她人生的第一个导师。他鼓励她参加健身房里的100英里/24小时室内赛。第一次参加，她在86英里停了下来并筋疲力尽，但第二年她又报名参加，最后完成了这个年度室内超跑赛四次。 她还尝试对于女性来说稍微比较熟悉的越野跑，并开始胜出。她认识了来自匈牙利的运动员兼教练拉兹洛·塔柏里(Lazlo Tabori)，他当时居住于洛杉矶并指导贾桂琳·韩森以及其他杰出男女选手。

©BOSTON GLOBE/GETTY IMAGES 进入马拉松世界 席卷各大赛事奖牌

葛曼尝试越野跑之后，终于来到马拉松的大门。在当时，女性跑者刚刚被赛事正式认可，并只有七个成绩在3小时之内，第一个纪录是来自澳洲的阿德莉安·毕姆斯于1971年在墨尔本的华勒比所创下的2小时46分30秒。在1973年12月葛曼的初马，加州卡尔弗城的西半球马拉松赛上，她跑了2小时46分36秒，仅仅比毕姆斯的纪录慢了6秒钟。然而，毕姆斯的成绩虽然经过准确测量，但比较像是试跑，故并未被认可，因此葛曼的成绩便成为世界纪录。当时葛曼38岁。 四个月后，她赢得1974年波士顿马拉松女子冠军，官方纪录为2小时47分11秒。1975年，她在纽约城市马仅次于金·梅里特。接下来，她在1976到77年间连续赢得纽约城市马与波士顿马3次冠军。当她在纽约城市马赢得连续第三次冠军时，她已经42岁，同时是一位新手母亲。 葛曼于1976年在纽约创下她的个人最佳成绩(PB)，2小时39分11秒，（当时世界最佳成绩是韩森的2小时38分19秒），真是一个令人惊艳的表现。她在这场第一次五个行政区城市马拉松里超前第二名多丽丝·赫仪提居·布朗14分钟，一路上包括鹅卵石、栅栏、急转弯、人行天桥和一层层的阶梯。而且，途中，相对迷你的葛曼，与一只大圣伯纳犬在一条狭窄的桥发生碰撞。

1977年4月18日，时年41岁的葛曼以2:47:11赢得波士顿马拉松女子冠军，右边则是以2:14:46赢得男子冠军的Jerome Drayton。 ©runningmagazineca 行事低调 冠军小巨人罹癌辞世

雅芳妇女路跑联谊会曾安排葛曼和她的孩子回到日本作为形象大使和日本女性跑者的榜样。而她的半程马拉松世界纪录在1978年来到，但那场半马她是抱伤上场，伤病也结束了她的马拉松生涯。葛曼因为个性害羞和退休因素，她放弃了这项运动，并搬过去与她女儿一起住，她当时是一位住在温哥华的顶尖瑜伽老师，之后她们搬到加州卡尔斯巴德至今。 尽管始终不愿意接受外界荣耀，葛曼在2009年被纽约路跑协会(NYRR)誉为「1970年代的代表跑者」，并进入USATF名人堂（1996年）、美国路跑俱乐部(RRCA)名人堂（2001年）、国家长跑协会(NDR)名人堂（2010年）、纽约路跑协会名人堂（2012）等等。 1981年，一部名为《リトルチャンピオン迷你冠军》（在美国称为《我的冠军》）的影片记录了葛曼的生活。 葛曼美智子在2010年被诊断为癌症晚期，2012年在她出席NYRR名人堂仪式前夕被宣告康复，但她身上的癌症于2013年复发。与癌症抗争五年之后，她2015年9月19日在美国华盛顿州贝灵汉市逝世，享年80岁。

晚年的葛曼与女儿丹妮尔·米卡。 ©daniellemika

Weddings in The United States

Weddings in the United States vary as much as the people do There are church weddings with a great deal of fanfare; there are weddings on mountain-tops with guests barefooted; and there have been weddings on the ocean floor with oxygen tanks for the guests But many weddings, no matter where or how they are performed, include certain traditional customs

Before a couple is married, they become engaged And then invitations are sent to those who live nearby, their close friends and their relatives who live far away When everything is ready, then comes the most exciting moment

美国人的婚礼

美国的国土上居住着各种各样的人，他们的婚礼也千差万别。有热闹庄重的教堂婚礼；有在山顶上举行的婚礼，客人们光着脚陪伴登高；也有在海底举行的婚礼，客人们戴着氧气罐跟着入水。但婚礼无论在哪儿举行或怎样举行，总有某些传统的风俗。

在举行婚礼前先要先订婚，然后发放请贴给住在附近的人和好朋友以及远方的亲戚。当一切准备就绪，就该到最激动人心的时刻了。

The wedding itself usually lasts between 20 and 40 minutes The wedding party enters the church while the wedding march is played The bride carrying a bouquet enters last with her father who will "give her away" The groom enters the church from a side door When the wedding party is gathered by the altar, the bride and groom exchange vows It is traditional to use the words "To have and to hold from this day forward, for better, for worse, for richer, for poorer, in sickness and in health, to love and to cherish, till death do us part[3]" Following the vows, the couple exchange rings Wearing the wedding ring on the fourth finger of the left hand is an old custom

婚礼本身通常进行20至40分钟。婚礼一行人伴着结婚进行曲进入教堂。新娘手持一束鲜花和她的父亲最后进来，父亲要把她交给新郎。而新郎则要从侧门进入教堂。当婚礼一行人聚集到教堂的祭坛前时，新娘和新郎互相表达誓言。常用的结婚誓言是：“而今而后，不论境遇好坏，家境贫富，生病与否，誓言相亲相爱，至死不分离。”宣誓过后，二人交换戒指。通常把戒指戴在左手无名指上，这是一个古老的风俗。

After the ceremony there is often a party, called a "reception" which gives the wedding guests an opportunity to congratulate the newlyweds

The car in which the couple leaves the church is decorated with balloons, streamers and shaving cream The words "Just Married" are painted on the trunk or back window The bride and groom run to the car under a shower of rice[4] thrown by the wedding guests When the couple drives away from the church, friends often chase them in cars, honking and drawing attention to them And then the couple go on their honeymoon

礼仪过后，通常会有宴会，叫“喜宴”。宴会给参加婚礼的人一个向新婚夫妇祝贺的机会。

新郎新娘乘坐汽车离开教堂，汽车上装饰有气球，彩色纸带、刮须膏之类的东西。“新婚燕尔”几个字常写在汽车后的行李箱上或后玻璃窗上。新娘新郎从婚礼客人撒下的雨点般的生大米中跑向汽车。小两口儿开车离开教堂时，朋友们常常开车追赶他们，不停地按喇叭，引他们注意。然后小两口儿就接着去度蜜月了。

Grooming and Personal Hygiene of Americans

Grooming and personal hygiene have been around for ages It's hard to imagine a time when people weren't concerned with taking care of their appearance and their bodies Perhaps these practices started when Adam first took a bath and combed his hair before going on a date with Eve Or maybe they began when Eve put on some herbal makeup to make herself more beautiful No matter where they started, grooming and personal hygiene have become an important part of everyone's daily routine

You might think that all modern societies would have the same grooming and personal hygiene practices After all, doesn't everybody take baths Most people do recognize the need for hygiene, which is the basis for cleanliness and health-and a good way to keep one's friends Grooming practices include all the little things people do to make themselves look their best, such as combing their hair and putting on makeup However, while most modern people agree that these things are important, people in different cultures take care of themselves in different ways

There used to be an old joke in America that people should take a bath once a week, whether they need one or not In fact, though, Americans generally take a bath-or more commonly, a shower-every day But in contrast to some cultures, most Americans get their shower in the morning, so they can start the day fresh And instead of going to a beauty parlor for a shampoo, many Americans prefer to wash and style their own hair So if Americans have a "bad hair day," they have no one to blame but themselves But most people in America do head for the beauty parlor or barber shop occasionally for a haircut, a perm or just some friendly conversation

Americans are known for having very sensitive noses In America, "BO" (body odor) is socially unacceptable For that reason, Americans consider the use of deodorant or anti-perspirant a must Ladies often add a touch of perfume for an extra fresh scent Men may splash on after-shave lotion or manly-smelling cologne Another cultural no-no in America is bad breath Americans don't like to smell what other people ate for lunch-especially onions or garlic Their solution Mouthwash, breath mints and even brushing their teeth after meals

Some of the cultural variations in grooming practices result from physical differences between races Whereas many Asian men have little facial hair, Westerners have a lot As a result, most American men spend some time each day shaving or grooming their facial hair Beards and mustaches are common sights in America, although their popularity changes from generation to generation Most American men who wear facial hair try to keep it nicely trimmed American women, on the other hand, generally prefer not to be hairy at all Many of them regularly shave their legs and armpits

Americans put great value on both grooming and personal hygiene For some people, taking care of themselves has become almost a religion As the old saying goes, "Cleanliness is next to godliness" Whether or not being clean and well-groomed brings one closer to God, it certainly brings one closer to others Americans look down on people who don't take care of themselves, or who "let themselves go" To Americans, even if we don't have much to work with, we have to make the best of what we've got

美国人的仪容整洁与个人卫生

仪容整洁和个人卫生的讲究已经行之有年了。很难想象一个人们不在乎打理外表和身体清洁的时代。或许这些卫生习惯始于亚当第一次洗澡梳头去赴夏娃的约；也可能始于夏娃第一次搽上青草制的化妆品使自己更美丽。无论是从何时开始的，仪容整洁与个人卫生已经成为每个人生活例行事务中重要的一部份。

你可能以为所有现代社会中的仪容整洁与卫生习惯都是一样的。毕竟，不是每一个人天天都要洗澡的吗？大部份人的确肯定卫生的必要性，它是清洁与健康的基础，也是维持友谊的好办法。仪容整洁的工作涵盖了所有可以使人看起来体面的琐碎小事，像是梳头和化妆。虽然大多数的现代人都同意这些事很重要，但不同文化背景的人打理自己的方法也不一样。

以前在美国有一个老笑话，说不管人们需不需要，他们至少每个礼拜该洗一次澡。不过事实上，美国人每天会洗一次澡，或者更普遍的作法是每天淋浴一次。但是不同于某些文化习惯的是，美国人在清晨淋浴，以使他们展开清新的一天。而且美国人不上美容院去洗头，他们宁可自己洗头和整理发型。所以美国人如果有一天头发很丑，除了怪自己之外就没什么好抱怨的了。然而大部份的美国人偶尔会到美容院或理发厅去，剪头发、烫头发，或是去跟人聊聊天。

美国人的鼻子是出了名的灵。在美国，体臭在社交上是不被接受的。因此，美国人会认为使用除臭剂或止汗剂是必须的。女士们通常会再抹点香水以增加清香；男士则拍一些刮胡水或是男性古龙水在脸上。在美国文化里的另一项禁忌是口臭。美国人不喜欢闻别人午餐后留在口中的味道,尤其是洋葱或大蒜。他们怎么解决这问题呢？漱口、吃薄荷糖、甚至饭后刷牙。

有些仪容整洁方面的文化差异是源自于种族间生理条件的不同。亚洲男性面部的胡髭长得并不多，但西方人却长得多，因此美国的男性每天得花些时间去刮除或整理他们的脸毛。在美国，男人在下巴部份或嘴唇上方留胡子是很普通的，不过不同时代胡子受欢迎的样式不相同。在美国大部份留胡子的男性都会试着将胡子修剪整齐，但另一方面，美国女性通常不喜欢毛茸茸的，很多人会定期地刮除腿部和腋下的毛。

美国人非常看重仪容整洁与个人卫生。对某些人而言，打理自己几乎成了一种信仰，如一句古老的谚语说：清洁是仅次于圣洁第二重要的事。不管整齐清洁是不是能使人更接近上帝，但它的确能拉近与人的距离。美国人轻视那些不在乎打理自己或让自己随随便便就好的人。对美国人而言，就算我们没有非常好的先天条件，但至少该尽力将已有的好好发挥。