作者：朱为模
“Tips”在英文里最常用的意思是“小费”，其实“Tips”还有“小贴士”、“温馨提示”、“小窍门”等意思。我很喜欢读与健康有关的小贴士，因为它们通常：
1. 易于实施：小贴士通常简明扼要，容易理解和执行。人们通常更喜欢简单、可操作的步骤，而不是复杂的策略，尤其是在健康或生活方式的改变方面。
2. 鼓励积极变化：小贴士往往是温和的提醒或激励，帮助人们做出更健康的选择或改善习惯。它们可以激励人们做出一些小而稳定的改变，最终带来更大的好处。
3. 指导与支持：生活建议小贴士可以在面对挑战时提供清晰的思路和帮助。当信息过载时，精心设计的小贴士可以穿透杂音，直接给人们提供他们需要听到的内容。
4. 提升信心：有时候，人们在健康或生活的旅程中可能会感到迷茫或不确定。小贴士可以为他们提供一个起点或新的方向。即使是很小的建议，也能带来一种力量感。
5. 社交分享：小贴士常常在朋友、家人之间，或者通过社交媒体分享，因为它们简短易懂。当人们发现有效的方法时，往往会传递给他人，帮助更多的人。
最近读到不少好的健康小贴士，分两次和大家分享。保留原英文和作者，这样大家可以同时欣赏原版英文表达的美妙。
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1. 营养素从天然食品里去取
Healthy people, even those over 50 like myself, should not feel compelled to add a multivitamin or other supplement to their diet to stay healthy.
健康的人，即使像我这样超过50岁的人，也不应该感到必须通过补充多种维生素或其他补充剂来保持健康。
– Dr. Pieter Cohen
Associate professor at Harvard Medical School
2. 多吃含坚果的黑巧克力
Dark-chocolate-covered nuts (at least 70 percent cocoa) are almost a perfect food. They combine two remarkable nutrient-rich foods — nuts and cocoa — and are high in phenolics, minerals, healthy fats and fiber.
覆盖坚果的黑巧克力（可可含量至少达70%）几乎是完美的食物，因为它们结合了两种营养丰富的食物——坚果和可可，富含酚类化合物、矿物质、健康脂肪和纤维。
– Dr. Dariush Mozaffarian
Director of the Food is Medicine Institute at Tufts University
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3. 咖啡健肝
What is a societally condoned dietary constituent that helps prevent liver disease, makes you alert and does not need to break the bank? Coffee! The cheapest brewed coffee with the lowest number of additives helps the brain, liver and microbiota.
什么是社会公认的、有助于预防肝病、提高警觉性且不需要花费大笔钱的饮食成分？咖啡！不加糖、奶的咖啡有助于大脑、肝脏和肠道菌群的健康。
– Dr. Jasmohan S. Bajaj
Hepatologist and professor at Virginia Commonwealth University
4. 别忘了吃“运动零食”
I look for opportunities for bite-size “movement snacks.” Exposure to different movements helps prevent injury and increases range of motion. When you leave a room, touch the top of the doorway. If you walk by a playground, just go hang on the monkey bar for a little bit. Put your hands against the wall, lean forward and pedal out your feet to flex your ankles. Look for times to sit on the ground, so you have to get back up. Try brushing your teeth on one foot.
我会寻找机会进行小块的“运动零食”。接触不同的运动有助于预防受伤并增加活动范围。当你离开一个房间时，摸一下门框的顶部。如果你走过一个游乐场，就去吊一会儿单杠。把手放在墙上，身体前倾，脚踩踏，活动脚踝。找机会坐在地上，这样你就得站起来。试着单脚站着刷牙。
– Michelle Voss
Associate professor of brain sciences at the University of Iowa
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5. 别吃过度加工食品！
If you want to eat more healthfully, minimize your intake of ultraprocessed foods — concocted with nonfood ingredients, designed to be irresistible if not addictive (“You can't eat just one”) and unable to be made in home kitchens because you don't have the equipment or industrial ingredients. How do you recognize one? Check its ingredient list. If it's full of chemical flavors, texturizers or colors, leave it on the shelf.
如果你想吃得更健康，尽量减少过度加工食品的摄入——这些食品含有非食品成分，旨在让人无法抗拒，甚至上瘾（“你根本停不下来”），并且无法在家庭厨房中制作，因为你没有相关设备或工业成分。如何识别它们？查看成分表。如果里面充满了化学香料、增稠剂或色素，千万别买！
– Marion Nestle
Professor emerita of nutrition, food studies and public health at N.Y.U.
6. 不要抱怨！
When I find myself stuck in a pattern of negative thinking, I try not to complain for seven days. It retrains your brain to stop going down a negative path. I write “Don't complain!” on a sticky note right by my bed so I see it when I wake up.
当我发现自己陷入负面思维的模式时，我会尝试连续七天不抱怨。这有助于重新训练大脑，避免陷入负面的思维模式。我会在床头旁边贴上“不要抱怨！”的便签，早晨醒来时就能看到它。
– Dr. Kali D. Cyrus
Psychiatrist and assistant professor at Johns Hopkins Medicine
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7. 上厕所别看 …
Keep magazines, phones and any other reading paraphernalia out of the bathroom that will distract you from the task at hand — defecation! Studies show that extra time on the loo may increase your risk of hemorrhoids.
把杂志、手机和任何可能分散注意力的阅读物品都远离厕所，以免影响你当前的任务——排便！研究表明，在厕所上花费过多时间可能会增加患痔疮的风险。
– Dr. Sophie Balzora
Gastroenterologist and clinical professor of medicine at NYU Langone Health
8. 第一步要小
My second-grade teacher, Ms. Edson, told us: If something feels too hard to do, it just means that the first step isn't small enough. So often when we're struggling, we tell ourselves that it's a sign that we're broken or that something is our fault, and then we freeze. But when something is too hard in the moment, tell yourself Ms. Edson's advice.
我的二年级老师艾德森女士曾告诉我们：如果感觉某件事太难做，那就意味着第一步还不够小。很多时候，当我们遇到困难时，我们会告诉自己这意味着我们有问题，或者是我们的错，然后就停滞不前。但当某件事在当下太难时，我就告诉自己艾德森女士的建议。
– Becky Kennedy
Clinical psychologist, parenting expert and founder of Good Inside
– Alicia Roth
Sleep specialist at the Cleveland Clinic
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10. 保持社交从小事做起
I do small actions day to day that keep me connected with other people. I didn't used to. But then my research began to show people who do are happier, live longer and stay healthier. I started deliberately making dates with friends, going out to dinner with other guys. I have a Friday noon meeting every week with my friend and colleague Marc. And I make small, frequent contact with other people I want to stay connected to. Texting counts.
我每天都有些小行动，保持与他人的联系。我以前不这样做，但后来我的研究显示，那些这样做的人更快乐、活得更长、更健康。我开始刻意安排和朋友们的约会，和其他人一起出去吃饭。我每周五中午都会和我的朋友兼同事马克开会。我还会和我想保持联系的其他人进行小而频繁的联系，发个短信也算。
– Dr. Robert J. Waldinger
Director of the Harvard Study of Adult Development
11. 让“没时间”变成“有时间”
There's lots of work on what's called time affluence, the subjective sense that you have some free time. The simple act of giving myself a break — two to five minutes to catch my breath between tasks — makes me feel less time-famished. Studies would suggest that just changing that sense of time famine can have a disproportionate impact on well-being.
有很多关于“时间富足”的研究，指的是主观上感觉自己有一些空闲时间。给自己一个小小的休息——在任务之间花两到五分钟喘口气——让我感觉不再那么缺乏时间。研究表明，单单改变这种时间匮乏感，就能对幸福感产生不成比例的积极影响。
– Laurie Santos
Cognitive scientist and happiness expert at Yale University
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12. 别让手机成为每天最先和最后看到的东西
In the world we live in, usually the phone is the last thing we see and the first thing we see. It's the bookend to our sleep, which is terrible. At night, I shut my phone down and meditate before I go to bed. In the morning, I meditate when I wake up — before looking at my phone.
在我们生活的世界里，手机通常是我们每天最后看到的东西，也是我们第一个看到的东西。它成了我们睡眠的“开关”，这非常糟糕。晚上，我关掉手机，睡前冥想。早上，我醒来后先冥想，再看手机。
– Peter Economou
Assistant professor of applied psychology at Rutgers University
13. 把生日和体检联系起来
Each year, make a commitment during your birthday month to schedule all your annual health checkups. Schedule them for anytime in the next year before your next birthday. Keeping your health in check requires consistent care. This helps make sure that you get it done.
每年，在你的生日月份做出承诺，安排所有的年度健康检查。将检查安排在下一次生日之前的任何时间。保持健康需要持续的关注，这有助于确保你能够按时完成。
– Dr. Folasade P. May
Gastroenterologist and associate professor of medicine at U.C.L.A.
14. 10-10-10法则提高专注力
Often when I'm feeling mentally foggy, I use the 10-10-10 rule: Take a 10-second break every 10 minutes to stare at something 10 feet away. This not only helps reduce eye strain from screen time, but the brief mental break can help boost your focus and refresh your cognitive clarity.
当我感到思维模糊时，我常常使用10-10-10法则：每10分钟休息10秒，盯着10英尺外的物体看。这不仅有助于缓解长时间盯着屏幕带来的眼睛疲劳，而且短暂的精神休息也能帮助提升专注力，恢复思维清晰度。
– Lisa Mosconi
Neuroscientist and director of the Weill Cornell Women's Brain Initiative
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15. 4-7-8呼吸法胜过安眠药
If you wake up in the middle of the night, don't get up (unless you really have to pee). Instead, lie on your back and do 10 rounds of 4-7-8 breathing (inhaling for four seconds, holding it for seven and exhaling for eight). Then count backward from 300 by threes. The breaths slow your heart rate, while the math keeps your mind from racing. It works so well, it's like taking an Ambien.
如果你在半夜醒来，不要起床（除非你真的需要上厕所）。相反，躺在床上做10轮4-7-8呼吸法（吸气4秒，屏息7秒，呼气8秒）。然后从300开始每次减去3来倒数。呼吸可以减慢你的心率，而倒数则能让你的思绪不再纷乱。这个方法非常有效，就像服用了安眠药一样。
– Michael Breus
Sleep specialist and author of “Sleep Drink Breathe”
16. 用好奇与恐慌做斗争
Curiosity is a superpower! It helped me learn to work with and overcome my own panic attacks. Whenever I notice the “Oh no!” voice in my head when I'm worrying, I can flip the inflection to the “Ohh?!” of being curious: “Oh, here's heart racing. Oh, here's sweaty palms. Oh, here's feeling like I'm short of breath.” When I bring curiosity to each of those by themselves, it doesn't feel as bad.
好奇心是一种超级能力！它帮助我学会与自己的恐慌发作做斗争，并克服它们。每当我在担心时注意到脑海中出现“哦不！”的声音时，我会把语气转变为“哦？！”的好奇心：“哦，这里是心跳加速。哦，这里是手心出汗。哦，这里是感觉喘不过气。”当我对每一个症状都保持好奇时，它们就不会那么可怕了。
– Judson Brewer
Director of research and innovation at the Mindfulness Center at Brown University
17. 随时注意保护听力
I make small efforts to protect my hearing, like covering my ears when I'm using the blender and wearing ear plugs at concerts. Those exposures add up over time.
我会做一些小小的努力来保护我的听力，比如在使用搅拌机时捂住耳朵，去音乐会时戴上耳塞。不注意，这些噪音暴露的危害会随着时间的推移积累起来。
– Dr. Frank R. Lin
Director of the Cochlear Center for Hearing and Public Health at Johns Hopkins
18. 经常来点小仪式
When teams at work have rituals, their members tend to find more meaning in their work. How to start or end meetings, regular weekly lunches or drinks after work — rituals like these can help random co-workers become more connected.
当工作团队有一些仪式时，团队成员往往会在工作中找到更多意义。如何开始或结束会议、每周定期的午餐或下班后的聚饮——像这样的仪式可以帮助原本陌生的同事变得更加紧密联系。
– Michael Norton
Author of “The Ritual Effect” and professor at Harvard Business School