健康生活必备的3件事

There are countless things out there on the internet that tell you exactly what you must do in order to live a healthy life. Some of them are 20 (or more!) step guides on planning out your day to the minute, along with memberships to expensive gyms and crazy-sounding supplements.

关于如何健康生活，网上已经列举了不少的方法。有些多达20条（甚至更多）甚至是小到一分钟的建议都有，连带着还有昂贵的体育馆会员卡，不错的保健品。

Those aren’t necessary–you don’t need to implement every single tip under the sun and spend tons of money in order to be healthier. But, if you do want to live a healthy life, here are the three things that you must do.

这些都没有必要---你不必每天都做这些，为了健康也不必大把大把的这样花钱。但是，要是你想要生活得更健康，这里就有3条必备的生活方式。

Sleep.睡觉

Get some sleep! Stop staying up late or depriving yourself of sleep in the mornings and trying to make up for it with coffee or energy drinks.

有足够的睡眠！不要熬夜，不要剥夺自己的睡眠时间，在早上也不要试着用咖啡、或者功能饮料来抑制睡眠。

Sleep might be one of the most annoying things we have to do (8 hours unconscious–really?), but you have to do it. Sleeping is super important and missing out on it can have real effects on not only your productivity and happiness, but also your overall health.

睡觉可能是我们不得不做的却又是最令人心烦的事情（失去意识8小时？--真的要这样？）但是必须这样。睡眠是相当重要的，没有足够的睡眠不仅会影响到你的效率、你的心情，还会有损你的身体健康。

According to a Harvard study:

据哈佛大学的研究表明：Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates, and by altering levels of hormones that affect our appetite.

长期的睡眠不足可能会影响身体处理、储存碳水化合物的过程，改变激素水平从而影响我们的食欲。

That’s not all. The report goes on to say:

不仅如此，也有相关报道谈到：

Sleep deprivation alters immune function, including the activity of the body’s killer cells. Keeping up with sleep may also help fight cancer.

缺乏睡眠也会改变免疫系统的功能，包括降低身体免疫细胞的活性，保持睡眠也有助于抗癌。

While it might seem unimportant, or potentially even cumbersome, sleep is one of the things you can’t skimp out on if you’re trying to live a healthier lifestyle.

虽然看似并不重要，甚至还有些麻烦。但是要是你想有一种健康的生活方式，那么足够的睡眠是必不可少的。

Get outside and move. 出去走走

Forget the gerbil machine . Get outside, even if it’s something as simple as a 30-minute walk. Get outside, throw on a podcast or some music, and move!

不要想着跑步机。走出去，即使是简单的慢走半小时。也要走出去，听着播客或是音乐，动起来。

If you’re not walking, you can get by with a 7-minute workout, or something as simple and basic as interval sprint workouts up and down your neighborhood street. Whatever it is, just make sure you get up and move at some point throughout the day (preferably outside).

要是你不想散步，你也可以在你家附近的路上做上7分钟的交替性锻炼，或者最简单、最基本的上下交替性动作的训练也可以。不论是什么，只要能早起，每天做一定程度上的练习就好（最好是在户外）。

If the weather means you must stay indoors–be active. Join a gym, find a class you enjoy, and figure out a way to work up a sweat. If running is your thing, then go ahead and jump on the treadmill, but there are tons of other ways (,boxing, yoga, etc) to get your sweat on without spending hours running in place while staring at the television.

要是天气不好，不能做户外运动---也要动起来。找一个运动中心，选择一个你感兴趣的项目，让自己出出汗。要是你选择的是跑步，那么就在跑步机上动起来吧，但是还有很多的运动方式哦（比如拳击、瑜伽等），用不了几小时，在你还看着电视的时候就可以让自己出一身大汗。

Eat real food. 吃健康的食物

This might be the biggest thing you can do to drastically improve your health in the fastest amount of time.

这也许这是能让你在最短的时间内过上健康生活的最有效的方式

Try to live one week with the rule to only eat food with ingredients that you can pronounce, and see what happens.Find healthy recipes made with whole foods, and learn how to cook. Try to prepare your meals for the week and then eat accordingly.

用一周的时间来试试让自己只吃你能说得出成分的食物，看看会发生些什么。寻找一种用全是由食物组成的健康食谱，学着怎样烹饪这些食物。试着自己准备食物来吃。

This means eating out less and being deliberate about the foods you get ready at the beginning of the week, but it’s a trade-off you’re going to have to make if you want to live a more intentionally healthy lifestyle.

这也意味着你要减少外出就餐的次数，在一周才刚刚开始的时候就要计划好这一周的食物，要是你想要有一种健康的生活方式，你得自己好好权衡一下。

That’s it. That’s the least you have to do live a healthy lifestyle. No fancy contraptions, medications or gym memberships required. Simply sleep, move, eat real food, and I bet you’ll see a massive improvement in how you feel and act throughout your day.

就是这些了。这是一种健康的生活方式必须要做的。没有花里胡哨，与药物无关、也没有运动资格的要求。只要有足够的睡眠、运动、吃健康的事物，我保证在每天的坚持之后你会感觉到有明显的改善。