5.Phones And Tablets
5.电话和平板
Of course, trouble sleeping isn't helped by a smartphone buzzing through the night because you forgot to set it to silent—and that's only the tip of the iceberg. Even if you seem to get enough sleep during the night, using bright electronics like phones, tablets, and e-readers right before bed can really mess with your body. Harvard Medical School conducted a study where people would read a real book before bed for five days and then use an iPad for the next five days. Reading on an iPad made it substantially more difficult for people to fall asleep. Once they did nod off, they experienced less REM sleep and were thus less alert in the morning.
当然，睡眠问题会因为你忘了给智能手机设置静音而在晚上嗡嗡作响变得更糟——而那只是冰山一角。就算你似乎在晚上得到了充分的睡眠，在睡前使用电话、平板或电子阅读器也真的会伤害你的身体。哈佛医学院做了一项研究，让人们连续五天在睡前阅读一本真正的书，接着换成连续5天睡前使用iPad。在iPad上阅读后人们更难以入睡。一旦他们真的睡着后，他们会经历更少的快速眼动睡眠期并因此在早晨更没精神。

On a cellular level, participants who used an iPad before bed were found to have delayed the release of the sleep hormone melatonin by around 90 minutes. The specific kind of light given off by electronic devices confuses our internal clock by affecting the circadian pacemakers in our brains. According to PEW Research, 61 percent of Americans aged 18–29 reported keeping their cell phones next to the bed in order not to miss updates, calls, or texts during the night. But if you really do need a tech bump before bed, put down the smartphone and opt for something like the original Kindle, which doesn't emit light.
在细胞水平上来说，睡前使用了iPad的参加者被发现褪黑激素的释放被推迟了大约90分钟。电子设备发出的特有的光通过影响我们大脑里的生理起搏器而打乱了我们的生物钟。根据皮尤研究中心，61%的18-29岁的美国人被报告称将电话放在床边，以防错过晚上的更新、电话或短信。如果你确实在睡前需要什么学习工具，放下手机，选择像kindle之类的原始的东西吧，它不会发出光线。

4.Suppressing Anger
4.抑制怒气

Being unwilling to engage in a constructive argument about something that's bothering you can wreak havoc on your health. Holding in anger increases stress, which in turn shortens lifespans. There is such a thing as healthy anger and it can be an effective coping mechanism. Anger is also an adaptive trait that can encourage risk-taking. On the flip-side, chronic anger expressed in explosive bursts is linked to high blood pressure, a weak immune system, strokes, cancer, heart disease, and digestive issues. A study by the University of Michigan found that couples who suppressed their anger had a higher mortality rate than couples who argued their problems out.
不愿意参加一场和你的烦心事有关的建设性争论会对你的健康造成严重危害。憋住怒气会增长压力，结果是缩短寿命。有种东西叫“有益健康的愤怒”，它是个有效的应对机制。生气也是一种会鼓励冒险行为的适应特性。另一方面，以爆炸性方式爆发来出的慢性愤怒与高血压、脆弱的免疫系统、中风、癌症、心脏病和消化问题有联系。密歇根大学的一项研究发现抑制住怒气的夫妇比针对问题吵架的夫妇有更高的死亡率。
Learning to manage anger and conflict effectively is vital to health, but many people don't understand how to deal with their anger, repressing it and effectively punishing themselves for their feelings. Psychologists say that it is not uncommon for people to experience low self-esteem because they deal with anger ineffectively—which can in turn have disastrous consequences for relationships, work performance, and mental health.
学习有效控制住怒气与冲突对健康至关重要，但许多人不知道怎么应对自己的怒火，他们抑制住它并且实际上在用自己的感受来惩罚自己。心理学家说人们感受到自信心低的情况并不少见，因为他们用无效的方法应对自己的怒气——结果是在人际关系、工作业绩与心理健康上一团糟。

3.Antibiotics Can Kill Helpful Bacteria
3.抗生素会杀死有用的细菌

The development of antibiotics in the 20th century was one of the most important breakthroughs in human history—but it came with some unintended side effects. Humans are far more dependent on bacteria than science realized until quite recently (there are 10 times more bacterial cells than human cells in your body) and antibiotics tend to kill off the good bacteria with the bad. For example, bacteria in the human gut helps to digest food and boosts the immune system. That's why a course of antibiotics often results in diarrhea and other stomach problems.
抗生素的发明是20世纪人类历史上最重要的突破之一——但它带来了一些意料之外的副作用。科学界最近才意识到人类有多依赖细菌（你的身体里的细菌细胞比人体细胞多10倍），而抗生素倾向于将好的与坏的一并杀死。举例来说，人类肠道里的细菌帮助人消化食物并增强免疫系统。那就是为什么一疗程的抗生素会引起腹泻和其它胃部问题的原因。
Researchers from New York University have also found that giving antibiotics to newborn mice made them more likely to develop metabolic disorders later in life. At that age, their guts were still being colonized by bacteria and the antibiotics disrupted this process—with long-term implications. The study suggests that human babies who receive antibiotics might be more prone to obesity and diabetes once they grow up. Of course, in most cases, the potential consequences of using antibiotics are very mild compared to the alternatives. Used judiciously, antibiotics are still one of medicine's most important tools.
纽约大学的研究者们也发现给新生的小鼠注射抗生素会让他们更可能在今后生活中代谢紊乱。在那个年龄，它们的肠道还正被细菌占据中，而抗生素破坏了这一过程——这带来了长期的影响。这项研究表明接受了抗生素的人类婴儿长大后更可能患肥胖症和糖尿病。当然，大多数案例里，使用抗生素所致的潜在后果比起其他方面来说是十分温和的。明智而谨慎地使用的话，抗生素仍然是医治时最重要的工具之一。

2.Noise Pollution
2.噪声污染

Obviously, a sudden loud noise could damage your hearing, but what about the constant hum of noise that surrounds us every day? Spinning hard drives, passing cars, sirens in the distance, whirling fans—it is almost impossible to escape noise pollution in the modern world. Every year, around 30 million Americans are exposed to dangerous levels of noise as part of their job. But even people who don't experience occupational noise hazards suffer from secondhand noise pollution. Hearing loss can lead to communication issues, discrimination, poor performance at work and school, loneliness, and depression.
很显然，一个突然发出的巨大声响会损害你的听力，那么每天包围我们的持续不断的噪音呢？旋转的硬盘，过往的车辆，远处的警报器，回旋的风扇——在现代社会里几乎不可能逃离噪音污染。每年，大概有3千万美国人在他们的部分工作中暴露在危险水平的噪音之下。但即使没有受职业噪音危害的人也遭遇了二手噪音污染。听觉丧失会导致沟通障碍、歧视、工作和学业困难、孤独和抑郁。
Low-frequency sounds, such as vibrations caused by passing traffic, can have a direct effect on health. People living in areas with elevated noise levels have correspondingly high levels of stress hormones, and the World Health Organization has warned that noise pollution is a risk factor in developing heart disease. Noise pollution can also cause high blood pressure, sleeplessness, breathing problems, cardiovascular issues, increased heart rates, and even brain changes. Studies have also shown that high levels of noise can badly impact young children, having a significant negative effect on cognitive performance.
低频的声音，例如由道路交通引起的振动，能对健康有直接的影响。住在噪音水平高的地区的人们相应的应激激素水平也会升高，而世界卫生组织已经警告过噪音污染是心脏病的一个危险诱因。噪音污染也能引起高血压、失眠、呼吸困难、心血管问题、提高心率、甚至引起大脑变化。研究也表明高水平的噪音会对幼儿造成很坏的冲击，在认知表现上有重大的负面影响。

1.Retiring
1.退休

The dream for many Americans is to work hard enough to be able to retire and relax, but health-wise it isn't that simple. Working a job you hate can damage your mental and physical health, which is pretty worrying when you consider that only 13 percent of Americans report enjoying their work. Even if you're one of the lucky 13 percent, working too hard can still seriously damage your health. The average work week is now around 47 hours and a Gallup poll showed that 21 percent of full-time workers put in 50–59 hours a week, while 18 percent worked more than 60 hours a week.
许多美国人都梦想着努力工作以在退休后过上舒适的生活，但在健康方面可没那么简单。做一份你痛恨的工作会对你的心理和生理健康都带来伤害，当考虑到报告称只有13%的美国人喜欢自己的工作时这一点尤其令人担心。即使你是这幸运的13%中的一员，过度工作还是会伤害你的身体。现今每周平均工作时间为47小时左右，而一项盖洛普民意调查发现21%的全职工作者一周有50~59小时在工作，而18%的人一周有超过60小时的工作时间。
And while working hard for retirement might sound like a good tradeoff, retirement itself can cause a decline in mental and physical health. Compared to similarly aged people who are working, retired people are up to 40 percent more likely to suffer from clinical depression. They are also 60 percent more likely to have a diagnosed physical ailment, although it's not clear if that's because people with medical issues tend to retire earlier anyway. The lesson is that moderation is important and the healthiest choices involve a fair balance between rest and work.
而当为了退休而努力工作听起来像一笔不错的交易时，退休本身就能引起心理和生理健康的衰退。与年纪相仿的在工作的人相比，退休的人有高达40%的可能患上临床忧郁症。他们也有60%的可能患上物理诊断疾病，然而并不清楚这是否是因为有医疗问题的人倾向于更早退休。这告诉我们适度是很重要的，并且健康的选择中包含了工作与休息的平衡。

翻译：bansu 来源：前十网