面臨工作壓力時如何保持健康？

Tis the season for stress. The holidays are crazy enough, but add in year-end deadlines and sales goals, performance reviews, and the news of yet another raise not given, and you can already feel your blood pressure rise. But there’s good news: You can still stay healthy, even when work is insane. It’ll just take a little extra effort.

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這是壓力的季節。假期已經夠瘋狂的了，再加上年終最後期限和銷售目標、績效考覈、加薪未成等消息，你已經感覺到你的血壓升高了。但是有一個好消息:即使工作很瘋狂，你仍然可以保持健康。這需要額外的努力。

 “When stress takes over, often the first things to go are the ones we need the most–sleep, water, exercise, whole nutritious foods,” laments nutritionist Brigitte Zeitlin. “And that can actually compound the issue, leaving you less equipped to handle the stress well.”

營養學家Brigitte Zeitlin感嘆道:“當壓力出現的時候，我們經常會損失一些最需要的東西--睡眠、水、鍛鍊和有營養的食物。”“這實際上會加劇問題，讓你沒有足夠的能力處理好壓力。”

Here’s exactly what you can do to keep that from happening before work gets really crazy.

在工作變得瘋狂之前，你可以通過以下這些方法來防止這種情況發生。

It’s simple, but true: “A lack of exercise or poor eating habits are often the result of bad planning.” So take some time Sunday afternoon to set yourself up for a healthful work week. You can “make healthy snacks ahead of time so they are ready to grab and go when you leave the door,” or “plan to cook at [least] three nights a week and prep any ingredients you’ll need. This will help you avoid a last-minute fast-food meal, or a sugary drink.”

這很簡單，但卻是事實:“缺乏鍛鍊或不良的飲食習慣往往是糟糕的計劃導致的結果。”所以，週日下午花點時間爲一週健康的工作做準備吧。你可以“提前做一些健康的零食，這樣你出門的時候可以帶上它們，”或者“計劃一週至少三個晚上自己做飯，準備好你需要的任何配料。”這將幫助你避免在最後一刻吃快餐，或者喝一杯含糖飲料。

It might seem counterintuitive, but you should be eating every three to four hours to fuel up for those hectic days. “When we go longer than four hours without eating, our blood sugar [levels] drop and so do our energy levels.” “By making sure you are eating a meal or snack every three to four hours, you will ensure you get through those crazy days feeling more energized and focused, which is the name of the game.” When you snack, mix it up: eat “a variety of fruit, vegetables, whole grains, and lean protein” for the best fuel.

這似乎有點違反常識，但你應該每三到四個小時吃一次飯，爲那些忙碌的日子加油。 “當我們超過4小時不進食的時候，我們的血糖水平就會下降，我們的能量也會下降。”確保你每三到四個小時吃一頓飯或吃一頓小吃，你就能確保你度過那些瘋狂的日子，感覺更有活力，更專注。 “當你吃零食時，食物可以儘量多樣化:吃各種各樣的水果、蔬菜、全穀物和瘦肉蛋白。” 

After a crazy workday, the last thing you want to do is hit the gym. But if you can’t make yourself go to spin class, we encourages you to discover other ways you can be active throughout the day and get a much-needed energy boost. “Being active actually keeps your energy up; inactivity makes you feel lazy and sluggish,” says Kirkpatrick. “So move!”

在一個忙碌的工作日之後，你最不想做的事情就是去健身房。但是如果你不能讓自己去上動感單車課，我們鼓勵你去嘗試其他方法一整天保持活躍，並且快速獲得能量。“保持活力滿滿實際上可以保持精力充沛，反而就會懶散，” “所以動起來吧!”

When you’re hungry and have very little time, the siren call of the vending machine can be strong. But not only is the vending machine filled with unhealthy snack choices–hello, greasy chips and sugary cookies!–those processed foods will only further sap you of your energy. “Sugary items and refined starch will wreak havoc on your mood, with quick highs and then long lows.” “Instead, keep your energy stable by choosing whole grains, filling up on veggies and fruit and ditching the sweets for your own snacks like individual packets of nut butter with some whole grain crackers, or almonds and a banana, or try a cheese stick with an apple.”

當你餓又沒有時間的時候，自動售貨機的警報聲就會很強烈。但是自動販賣機裏全是不健康的零食——油膩的薯片和甜甜的餅乾!這些加工過的食品只會進一步削弱你的精力。“含糖的食物和精製的澱粉會對你的情緒造成嚴重破壞，使你很快產生快感，然後又懶散很久。”“相反，你可以選擇全穀物，多吃蔬菜和水果，並把糖果和全麥餅乾、杏仁和香蕉等零食分開，或者嘗試用蘋果做奶酪棒，這樣可以保持你的能量穩定。”

We’re talking water, of course. And here’s a handy trick to know if it’s time to guzzle from your water bottle: “If it’s been a few hours since you last went to the bathroom, it’s been too long since you had some liquid,” says Kirkpatrick. “Dehydration can sometimes mask itself as hunger, so be [cognizant]–and consistent. Being dehydrated saps energy and may make you eat when you’re not actually hungry.” If you get easily bored with chugging water, consider purchasing a mix-in–one that’s free of artificial sweeteners–to give the water a little added flavor, or simply pop a cucumber or slice of fruit into your water bottle.

當然，我們說的是水。這裏有個方便的技巧，可以讓你知道是時候狂喝水了:“如果距離你上次去洗手間已經有幾個小時了，那已經太久了，你太久沒有喝水了。”“脫水有時會把自己僞裝成飢餓，所以要學會分辨——並尋找相應的解決辦法。”脫水會消耗能量，當你不餓的時候會讓你吃東西。如果你不喜歡喝水，可以考慮買一種不含人造甜味劑的混合飲料，這樣可以給水增添一點味道，或者乾脆把黃瓜或水果片放進你的水瓶裏。

When you’re overloaded with work, you may not be thinking about taking a break. But getting just five minutes of fresh air can calm you–alleviating stress, and giving you the energy you need to get back to work. Plus, “not only will the fresh air clear your head, but it will also get you up and moving, which you won’t get from staying still in your chair.” You can work in a short outdoor walk by grabbing a tea or, if you couldn’t pack your lunch, walking to pick it up–not ordering it to the office.

當你超負荷工作時，你可能不會考慮休息。但是，只要五分鐘的新鮮空氣就能讓你平靜下來，緩解壓力，給你恢復工作所需的能量。另外，“新鮮的空氣不僅能讓你的頭腦清醒，還能讓你振奮起來，讓你離開椅子。”你可以在短時間的戶外散步中喝杯茶，或者如果不能打包午餐的話，就步行去吃飯。

When you’re at work, you have to stare at your computer screen. But if you want to be healthy enough to stare at it again tomorrow, you’ll have to steer clear of screens at home–at least, as much as possible. “When you get home, stay off your phone,” she recommends. Instead, “unwind by talking to your partner or roommate, call a friend to catch up or read a book and then get to bed as soon as possible,” she says. “No computers, no email, no iPads, no staring at the cellphone screen. The sooner you can turn away from the bright lights, the sooner that your melatonin–the sleep hormone– will start kicking in, helping you to wind down and decompress the stresses of the day.”

當你在工作的時候，你必須盯着電腦屏幕。但是，如果你想要足夠健康，你就得儘可能地避開家裏的屏幕，明天再盯着它看。“當你到家的時候，不要再盯着手機。”相反，“你可以通過和你的伴侶或室友交談來放鬆，打電話給一個朋友，或讀一本書，然後儘快上牀睡覺。”沒有電腦，沒有電子郵件，沒有ipad，也沒有盯着手機屏幕。你越早遠離明亮的燈光，你的睡眠荷爾蒙就會越快開始發揮作用，幫助你放鬆並減壓。