Do you really know｜赶走疲劳的4个科学方法
英音听力｜BBC & 经济学人等
What are four tips for fighting fatigue?
If there's one unpleasant feeling we're all familiar with, it's tiredness. At the start of the new school year, it can be particularly prevalent as you get back into the swing of things after the holidays or rush back to work.
According to researchers at Harvard Medical School, fatigue can be classified into three types. Physical fatigue, a lack of strength and endurance, mental fatigue, increased reaction time and reduced concentration, and emotional fatigue, a form of mental fogginess.
But is it serious to be tired from time to time?
According to a survey by YouGov, one in eight UK adults feels tired all the time, and another quarter feel tired most of the time. Fatigue affects a significant proportion of the population. Our bodies use 80% of our energy for basic metabolism, leaving only 20% for daily activities.
Chronic fatigue, characterised by a general feeling of malaise, is a cause for concern. It's advisable to talk to your doctor to check for underlying health problems such as anaemia, hyperthyroidism, sleep apnea or depression.
What can you do to balance your energy intake and expenditure?
The first tip is exercise. Regular physical activity is essential for our equilibrium and helps alleviate sleep disorders. However, avoid exercising in the two hours before bedtime. A daily walk of at least 30 minutes combined with more intense exercise twice a week is a good combination.
Diet is at the heart of a healthy lifestyle. Researchers recommend a diet consisting of foods with a low glycemic index to avoid the fatigue peak after meals. Opt for raw products rich in nutrients and vitamins such as fruits, vegetables, pulses, dairy products and whole grain cereals. Over-processed foods that are too fatty, sweet, salty and low in nutrients.
What else?
Hydration. Staying well hydrated makes all the difference. When you feel tired, it's often a sign that you're not drinking enough water. Aim for 1.5 litres a day. Drinking a large glass of water when you're feeling peckish can also invigorate you. Avoid alcohol as it can make you feel tired in the afternoon and disrupt your sleep at night.
And the final tip?
Learn to manage your stress, which is a major source of mental fatigue. Stress consumes a lot of energy. Applying a relaxing method such as yoga, meditation or cardiac coherence can be a good daily tool. There you have it.
词汇表
prevalent [ˈprevələnt] adj. 普遍的，流行的
get back into the swing of things 重新适应，恢复常态，回到正轨
physical fatigue [fəˈtiːɡ] 身体疲劳（力量和耐力不足）
endurance [ɪnˈdjʊərəns] n. 耐力，持久力
mental fatigue 精神疲劳（反应时间延长、注意力下降）
emotional fatigue 情绪疲劳（一种头脑昏沉的状态）
mental fogginess [ˈfɒɡɪnəs] 头脑昏沉，思维模糊，脑雾
metabolism [məˈtæbəlɪzəm] n. 新陈代谢，代谢
chronic fatigue [ˈkrɒnɪk fəˈtiːɡ] 慢性疲劳
malaise [mæˈleɪz] n. 不适，全身不适
anaemia [əˈniːmiə] n. 贫血，贫血症
hyperthyroidism [ˌhaɪpəˈθaɪrɔɪdɪzəm] n. 甲状腺功能亢进，甲亢
sleep apnea [ˈæpniə] 睡眠呼吸暂停
intake [ˈɪnteɪk] n. 摄入，摄取，吸收
expenditure [ɪkˈspendɪtʃə(r)] n. 消耗，支出，花费
equilibrium [ˌiːkwɪˈlɪbriəm] n. 平衡，均衡
alleviate [əˈliːvieɪt] vt. 减轻，缓解
glycemic index [ɡlaɪˈsiːmɪk ˈɪndeks] 升糖指数，血糖指数
raw products 天然产品，未加工食品
pulse [pʌls] n. 豆类，豆子
whole grain cereals [ɡreɪn ˈsɪəriəlz] 全谷物食品
hydration [haɪˈdreɪʃn] n. 补水，水合作用
stay hydrated [haɪˈdreɪtɪd] 保持水分充足
peckish [ˈpekɪʃ] adj. 饥饿的，急躁的
invigorate [ɪnˈvɪɡəreɪt] vt. 使精神焕发，使精力充沛，使振作
cardiac coherence [ˈkɑːdiæk kəʊˈhɪərəns] 心率协调法（一种呼吸调节放松技巧）
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