夏日炎炎不用怕，5种健康好方法

 Between the diet-derailing barbecues and the scorching¹ sunburns, seems like there can be a lot to avoid when summer rolls around.

似乎除了营养不均衡的烧烤与灼热的日晒伤之间，想要安然度过夏季还有许多需要避免的东西。

But you might be surprised by some of the healthy perks² of summer worth celebrating today, the official first day of the season. Of course, some of our favorite reasons to love spring carry over, like mood-boosting sunshine and stress-reducing time spent in nature.

你可能会对某些夏至的健康福利感到惊讶——在这一天，真正意义上的夏季开始。当然，我们也有一些喜欢春季的理由，比如那让人心情舒畅的阳光，以及在自然中减轻压力的时间。

But there are also a few special benefits unique to summer that we’re more than excited to enjoy. Here are some of our favorites.

不过，也有一些让我们更为之兴奋的夏季专属好处，下面给大家举几个例子。

夏日炎炎不用怕，5种健康好方法

1. It’s Vacation Season

1. 夏季是度假的季节

Of course, you can take a vacation any time of the year. But with school out and the beach calling, many of us opt³ for a little time off over the summer months. Doing so may be one of the best gifts you can give yourself. Vacations ease stress and improve mood — even after returning to “real” life. They also seem to protect us from heart disease and heart attacks. And for many people, a little time away brings some added perspective to life and boosts motivation to get back to their goals, US News reported.

当然，你可以在一年里任何时间去度假。但由于不用上学，海滩也在那里吸引着我们，许多人都会选择在夏季的几个月里找一些时间放假休息。这样做也算是其中一份给自己最好的礼物了。度假能够舒缓压力，改善心情——即使在你回归“现实”生活之后。而且假期也能保护我们免受心脏病的损害。并且对于许多人来说，离开一段时间能增添对生活的感悟，激发追求目标的动力，据US News报道。

2. Your Heart Stays Healthier

2. 保护心脏功能更健康

Speaking of heart problems: In 2012, researchers noted⁴ a significant difference in heart attack survival rates during the winter and the summer. “People are 26 to 36 percent more likely to die in winter from a heart attack, a stroke, heart failure or some other circulatory disease,” the study’s lead author told NBC News. That doesn’t mean you can take a break from regular exercise or your nutritious⁵ diet. It’s more likely that you’ve gone full steam ahead on your healthiest habits in the summer, giving your heart added protection, NBC News reported.

若谈及心脏健康的问题：在2012年，就有研究人员发现了冬季与夏季的心脏疾病存活率有着显著的差异。“年龄介于26岁到36岁的人们更容易在冬季死于心脏病，中风，心脏衰竭或其他循环系统疾病。”本项研究的首席作者在接受NBC News采访时表示。但这不意味着你就能偷懒不做运动或保持营养均衡的饮食习惯了。而是更多意味着你早已保持夏季的健康习惯，再为自己增添了一道健康的保护屏障，据NBC News报道。

3. You’re Sure To Get A Good Sweat

3. 你确实得流流汗了

Let’s face it: Summer is hot. Sometimes, it’s even too hot. But when conditions are safe enough for outdoor exercise without risking heat-related illness, one thing’s certain: You’re most definitely going to sweat. That might sound more unpleasant than anything, but truth is a good sweat can be good for you. While it doesn’t exactly detox you, sweating really can help fight infections, since sweat seems to help keep skin clear of bacteria and fungi⁶, according to MSN. Sweating also gives circulation a boost and opens up the pores, which could help your face stay acne-free.

面对现实吧：夏季是炎热的。有时候甚至是非常炎热的。但当一切户外活动的条件设施都是安全的，也不会遭受心脏疾病的困扰时，有一件事情是可以确定的：你绝对要流汗。也许听起来一点都不值得高兴，但实际上好好地流一把汗对你的身体很有好处。虽然流汗不能完全排出所有的毒素，但流汗确实能增强免疫力，因为汗液有助隔离细菌与真菌的侵害——选自MSN博客的撰文。流汗同时也能促进新陈代谢，扩张毛孔，免于脸部粉刺的生成。

4. Fruit Abounds⁷

4. 水果盛产期

Summer wouldn’t be complete without heaping helpings⁹ of strawberries, blueberries, raspberries, cherries, watermelon — the list of in-season fruit goes on and on. The best news is these summer picks are as nutritious as they are delicious. All are loaded with antioxidants and vitamins (and flavor!), for very few calories. Blueberries have been linked to lower cholesterol¹⁰ and diabetes¹¹ risk, raspberries and blackberries are excellent sources of fiber¹², cherries seem to speed recovery after exercise and curb¹³ pain and strawberries may slow cognitive¹⁴ decline with aging. Not to mention fruit is chock-full of water, helping⁸ you to stay hydrated on those hot, sweaty days. Fruit salad, anyone?

没有堆得满满的草莓，蓝莓，覆盆子，樱桃，西瓜等水果的夏季是不完整的——夏季水果的清单还可以无限延长。这些夏季精华所带来的最好的消息就是它们既营养丰富也非常美味可口。它们都富含抗氧化物质和维生素（还有鲜美的滋味！），而且热量都非常低。蓝莓有助降低胆固醇和肥胖症的风险，覆盆子和黑莓富含纤维素，樱桃加速运动后损伤及肌肉疼痛的复原，而草莓能减缓年龄增长带来的认知能力衰退。更不要说富含水分了，水果能让你在如此炎热、冒汗的日子里保持水分平衡。有没有人想要来一份水果沙拉？

5. Swimming!

5. 游泳！

There aren’t too many opportunities to take an outdoor swim during the other three seasons, and we plan to take full advantage. Swimming uses all the muscle groups with minimal¹⁵ impact and improves strength, since the water provides natural resistance, WebMD reported. People with joint¹⁶ pain or arthritis¹⁷ can often participate in water-based exercise more easily — and without worsening symptoms, according to the CDC. Swimming has also been shown to improve mood and alleviate¹⁸ depression. According to a study published in the International Journal of Aquatic¹⁹ Research and Education, swimmers even have a lower risk of death than runners and walkers. Plus, is it just us, or is there something about swimming that just seems more fun than exercising on land?

在其他三个季节里，能让我们出门游泳的机会真的不多，所以要好好利用这个季节的优势。据WebMD报道，游泳的过程运用到了全身的肌肉群，以最低的影响增加强度，因为水能形成自然的阻力。患有关节疼痛和关节炎的人们多参与水上的运动的难度更低，而且不会加重疼痛症状，据CDC的报道。根据国际水产研究的《研究与教育期刊》发表的一项研究表明，经常游泳的人与经常跑步或步行的人相比，他们的死亡率更低。再者，这是不是只有我们，还是还有一些与游泳相关的事情比在陆地上的运动更有趣呢？

1 scorching   

adj. 灼热的

参考例句：

• a scorching, pitiless sun 灼热的骄阳
• a scorching critique of the government's economic policy 对政府经济政策的严厉批评

2 perks   

额外津贴，附带福利，外快( perk的名词复数 )

参考例句：

• Perks offered by the firm include a car and free health insurance. 公司给予的额外待遇包括一辆汽车和免费健康保险。
• Are there any perks that go with your job? 你的工作有什么津贴吗？

3 opt   

vi.选择，决定做某事

参考例句：

• They opt for more holiday instead of more pay.他们选择了延长假期而不是增加工资。
• Will individual schools be given the right to opt out of the local school authority?各个学校可能有权选择退出地方教育局吗？

4 noted   

adj.著名的，知名的

参考例句：

• The local hotel is noted for its good table.当地的那家酒店以餐食精美而著称。
• Jim is noted for arriving late for work.吉姆上班迟到出了名。

5 nutritious   

adj.有营养的，营养价值高的

参考例句：

• Fresh vegetables are very nutritious.新鲜蔬菜富于营养。
• Hummingbirds have discovered that nectar and pollen are very nutritious.蜂鸟发现花蜜和花粉是很有营养的。

6 fungi   

n.真菌，霉菌

参考例句：

• Students practice to apply the study of genetics to multicellular plants and fungi.学生们练习把基因学应用到多细胞植物和真菌中。
• The lawn was covered with fungi.草地上到处都是蘑菇。

7 abounds   

v.大量存在，充满，富于( abound的第三人称单数 )

参考例句：

• The place abounds with fruit, especially pears and peaches. 此地盛产水果，尤以梨桃著称。 来自《现代汉英综合大词典》
• This country abounds with fruit. 这个国家盛产水果。 来自《现代汉英综合大词典》

8 helping   

n.食物的一份&adj.帮助人的，辅助的

参考例句：

• The poor children regularly pony up for a second helping of my hamburger. 那些可怜的孩子们总是要求我把我的汉堡包再给他们一份。
• By doing this, they may at times be helping to restore competition. 这样一来, 他在某些时候,有助于竞争的加强。

9 helpings   

n.（食物）的一份( helping的名词复数 )；帮助，支持

参考例句：

• You greedy pig! You've already had two helpings! 你这个馋嘴！你已经吃了两份了！
• He had two helpings of pudding. 他吃了两客布丁。 来自《现代汉英综合大词典》

10 cholesterol   

n.（U）胆固醇

参考例句：

• There is cholesterol in the cell of body.人体细胞里有胆固醇。
• They are determining the serum-protein and cholesterol levels.他们正在测定血清蛋白和胆固醇的浓度。

11 diabetes   

n.糖尿病

参考例句：

• In case of diabetes, physicians advise against the use of sugar.对于糖尿病患者，医生告诫他们不要吃糖。
• Diabetes is caused by a fault in the insulin production of the body.糖尿病是由体內胰岛素分泌失调引起的。

12 fiber   

n.纤维，纤维质

参考例句：

• The basic structural unit of yarn is the fiber.纤维是纱的基本结构单元。
• The material must be free of fiber clumps.这种材料必须无纤维块。

13 curb   

n.场外证券市场，场外交易；vt.制止，抑制

参考例句：

• I could not curb my anger.我按捺不住我的愤怒。
• You must curb your daughter when you are in church.你在教堂时必须管住你的女儿。

14 cognitive   

adj.认知的，认识的，有感知的

参考例句：

• As children grow older,their cognitive processes become sharper.孩子们越长越大，他们的认知过程变得更为敏锐。
• The cognitive psychologist is like the tinker who wants to know how a clock works.认知心理学者倒很像一个需要通晓钟表如何运转的钟表修理匠。

15 minimal   

adj.尽可能少的，最小的

参考例句：

• They referred to this kind of art as minimal art.他们把这种艺术叫微型艺术。
• I stayed with friends, so my expenses were minimal.我住在朋友家，所以我的花费很小。

16 joint   

adj.联合的，共同的；n.关节，接合处；v.连接，贴合

参考例句：

• I had a bad fall,which put my shoulder out of joint.我重重地摔了一跤，肩膀脫臼了。
• We wrote a letter in joint names.我们联名写了封信。

17 arthritis   

n.关节炎

参考例句：

• Rheumatoid arthritis has also been linked with the virus.风湿性关节炎也与这种病毒有关。
• He spent three months in the hospital with acute rheumatic arthritis.他患急性风湿性关节炎，在医院住了三个月。

18 alleviate   

v.减轻，缓和，缓解(痛苦等)

参考例句：

• The doctor gave her an injection to alleviate the pain.医生给她注射以减轻疼痛。
• Nothing could alleviate his distress.什么都不能减轻他的痛苦。

19 aquatic   

adj.水生的，水栖的

参考例句：

• Aquatic sports include swimming and rowing.水上运动包括游泳和划船。
• We visited an aquatic city in Italy.我们在意大利访问过一个水上城市。