How can I cope with post-holiday blues? We've all been there, haven't we? That moment when a holiday comes to a close and the reality of everyday life sets back in. The post-holiday blues, that feeling of melancholy after returning from a relaxing escape, can cast a shadow on our moods. According to a 2017 article from mirror.co.uk, 57% of Brits are affected. Many of you may be experiencing these blues right now, so today we're exploring just how to beat the slump. Post-holiday blues might be an unwelcome visitor, but they don't have to overstay their welcome. By understanding their roots, applying some practical strategies, and looking forward to new experiences, you can successfully navigate this transition. What actually causes post-holiday blues? The abrupt shift from leisure to responsibility can trigger this emotional response. Research indicates that the anticipation and excitement leading up to a vacation, followed by its sudden end, can lead to a drop in mood. And it's understandable, really. After all, for most people, normal life is pretty repetitive. Our daily routine simply can't compare to the excitement and adventure of being on holiday. Our brains struggle to shift gears from relaxation to routine. Generally speaking, the longer a holiday is, the harder it is to readjust to a normal routine afterwards. What can I do to get through this transition more easily? While post-holiday blues are common, there are ways to help ease the transition. One approach is to gradually reintegrate into your routine. Consider giving yourself a buffer day between your return and resuming work or other commitments. Engaging in stress-reducing activities like meditation or exercise can assist in mitigating the blues. Maintaining a positive outlook by reminiscing about the enjoyable moments of your holiday can also be helpful. Think of it as carrying a piece of that relaxation into your daily life. Similarly, you could recreate your favourite meal from the trip, as recommended by Octavia Lillywhite writing for mirror.co.uk. Do you have any other tips? Absolutely. One effective way to combat the post-holiday blues is to plan something else to look forward to. It could be a small weekend getaway, a fun event, or even setting new life goals. This helps redirect your focus from what's ended to what's ahead. Connecting with friends or loved ones and sharing your holiday experiences can also be therapeutic. Don't hesitate to express your feelings. You might well find others who share your sentiments. Remember it's important to be patient with yourself during this transition. It's natural to feel a bit down after leaving behind a great time. So give yourself permission to feel those emotions while actively working on transitioning back to your regular routine. There you have it. 词汇表 post-holiday blues n. 节后综合征（假期结束后出现的忧郁情绪） set back in 重新袭来，再次降临 melancholy [ˈmelənkəli] n. 忧郁，忧伤 cast a shadow on 给…蒙上阴影，对…产生负面影响 slump [slʌmp] n. 情绪低谷，消沉，萎靡 overstay one's welcome [ˌəʊvəˈsteɪ] （客人）逗留过久使人生厌，赖着不走 navigate [ˈnævɪɡeɪt] vt. 顺利度过，应对 shift gears [ʃɪft ɡɪəz] 改变方式，换挡 reintegrate [ˌriːˈɪntɪɡreɪt] vt. 重新融入，重新整合 buffer day [ˈbʌfə] n. 缓冲日（假期结束后、返工前的调整日） resume work [rɪˈzjuːm wɜːk] 恢复工作，重新开始工作 mitigate [ˈmɪtɪɡeɪt] vt. 减轻，缓解（痛苦、问题等） positive outlook ['aʊtlʊk] 积极的心态，乐观的看法 reminisce (about) [ˌremɪˈnɪs] vi. 回忆，追忆，缅怀 weekend getaway [ˈɡetəweɪ] 周末短途旅行，周末出游 therapeutic [ˌθerəˈpjuːtɪk] adj. 有疗效的，起疗愈作用的 sentiment [ˈsentɪmənt] n. 情绪，感受；看法，观点 🪴翻译和pdf见公众号【琐简英语】，回复"1"可进入【打卡交流群】

The dangers of cyberloafing Time to own up. When you're sitting at your computer, do you work solidly all day? Or do you allow yourself to become distracted now and again… to open a few extra tabs, check social media, read a spot of news, browse the latest fashion trends, maybe catch up on some celebrity gossip, and look at some… Stop! You're 'cyberloafing'. The unwieldy word is a combination of 'cyber', which means 'related to computers', and 'loafing', which means 'relaxing in a lazy way'. We do it, and we do it a lot. A study from the University of Texas suggests we are guilty of this form of procrastination for 14% of our working day. On a Friday afternoon, I expect it's more than that. I'll admit to indulging in the odd bout of cyberloafing myself. In fact I've already done it in the course of writing this story. OK, more than once. But it's a slippery slope. It can damage your productivity and even your career. Because according to the Univeristy of Texas research, each time a worker gets sidetracked by the internet it takes an average of 23 minutes to get back to work. More than that, cyberloafing has a dark side, according to a report published in The Journal of Psychosocial Research on Cyberspace. It argues that cyberloafing is connected to several negative personality traits. People who cyberloaf are more likely to be manipulative, self-interested and narcissistic. Furthermore, people with these traits are less likely to feel remorse about avoiding work, and less concerned about getting caught. Why do we do it? For some, it's undoubtedly an escape from the drudgery of what they're supposed to be doing. Or a way of avoiding tackling that ever growing in-tray. Some might get a feeling of satisfaction, get a buzz from finding a great deal online. But overall, it's something that takes you away from what you're actually being paid to do, or paying to do: if you're a student. When you have the whole world of the internet at your fingertips, it's hard to resist. How do we nip it in the bud? If you can truly ask yourself why you are cyberloafing, then that can help identify the base problem. And if that sounds like too much hard work, you could just switch off the internet for a couple of hours! So in the meantime, let me just close those extra tabs… 词汇表 own up (to) vi. 坦白，承认（错误或责任） solidly [ˈsɒlɪdli] adv. 连续地，稳定地，扎实地 now and again adv. 偶尔，时不时 tab [tæb] n. （浏览器）标签页 a spot of 少量，一点儿，一些 celebrity gossip [səˈlebrəti ˈɡɒsɪp] n. 明星八卦，名人绯闻 cyberloafing [ˈsaɪbələʊfɪŋ] n. 网络摸鱼（工作或学习时上网做无关事情） unwieldy [ʌnˈwiːldi] adj. 拗口的，难使用的，笨重的 cyber [ˈsaɪbə(r)] adj. 网络的，电脑的 loafing [ˈləʊfɪŋ] n. 闲混，游荡，无所事事 procrastination [prəˌkræstɪˈneɪʃn] n. 拖延，耽搁 indulge in [ɪnˈdʌldʒ] 沉迷于，沉溺于 odd bout of [ɒd baʊt] 偶尔的一阵，偶尔的一次 slippery slope [ˈslɪpəri sləʊp] n. 滑坡效应，一发不可收拾的局面 get sidetracked [ˈsaɪdtræktɪd] 分心，走神，偏离正题 dark side [dɑːk saɪd] n. 阴暗面，黑暗面，负面 psychosocial [ˌsaɪkəʊˈsəʊʃl] adj. 社会心理的，心理社会学的 cyberspace [ˈsaɪbəspeɪs] n. 网络空间，虚拟空间 manipulative [məˈnɪpjələtɪv] adj. 操纵他人的，控制欲强的 self-interested [ˌself ˈɪntrəstɪd] adj. 自私的，利己的 narcissistic [ˌnɑːsɪˈsɪstɪk] adj. 自恋的，自我陶醉的 remorse [rɪˈmɔːs] n. 自责，懊悔，悔恨 drudgery [ˈdrʌdʒəri] n. 枯燥乏味的工作，苦差事 ever growing [ˈevə ˈɡrəʊɪŋ] adj. 不断增长的，日益增加的 in-tray [ˈɪn treɪ] n. （办公室的）收文篮，待处理文件盒 buzz [bʌz] n. 兴奋，快乐，愉悦感 at your fingertips adv. 触手可及，近在手边 nip it in the bud 扼杀在萌芽状态，防患于未然 📖 翻译、pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

What makes a good citizen? Neil Hello, this is 6 Minute English from BBC Learning English. I'm Neil. Georgie And I'm Georgie. Neil Georgie, what do you think makes a good citizen? Georgie Ooh, interesting question. I think a good citizen is someone who doesn't break the law and is generally kind to other people. What about you? Any ideas? Neil Yeah, I agree. But also maybe people who volunteer – so, people who run clubs for children and that kind of thing. I think they're good citizens. Now, being a citizen, a member of society who enjoys certain rights in return for having certain responsibilities, is an old idea that's been in the news a lot recently. It's something that interests Myra Anubi, presenter of BBC World Service programme People Fixing the World. Myra Anubi What do you think makes a good citizen? Is it someone who follows the laws of the land and pays their taxes? Well, some people might say it should go beyond that, and a good citizen is one who tries to improve the place where they live. Georgie A good citizen obeys the law of the land – a term for the set of rules and laws that exists in a country. But should there be more to it than that? Neil Around the world, young people today are less likely to vote, and many people aged 18 to 30 say they feel ignored by politicians. So, in this programme, we'll be hearing about MyPolis, an exciting project helping young people in Portugal re-engage with their citizenship. Georgie But before that, I have a question for you, Neil. The project's name, MyPolis, comes from the ancient Greek states, such as Athens and Sparta, where the idea of citizenship was born. So, what is the meaning of the Ancient Greek word 'polis'? Is it: a) vote, b) people, or c) city? Neil Hmm, that's a good question. I'm going to guess b) people. Georgie OK. Well, I'll reveal the correct answer later in the programme. MyPolis runs council assemblies where children can propose improvements to their local school community – anything from fixing broken water fountains to changing the curriculum. Local politicians also attend, listening to the children's ideas and responding by giving their support or explaining why not. Neil The project was started by founder Bernardo Goncalves when he was in his 20s, because he was disappointed by interactions between political parties and young people. Here's Bernardo telling more to BBC World Service programme People Fixing the World: Bernardo Goncalves We have seen a quick erosion in the trust of the population in the democratic institutions, such as the National Parliament, such as the government in office. We need to find new ways to connect children and young citizens to democratic institutions, otherwise the gap will get bigger and bigger. This is very dangerous for democracy. Georgie Bernardo thinks Portugal has seen an erosion of trust – a term for the gradual weakening of people's confidence in political and economic institutions, and the government in office. A government in office means the government in power at the present time. Neil MyPolis mirrors the political activities that children will need as adult citizens – things like voting and holding politicians accountable. Reporter Alison Roberts visited schools around the Portuguese capital Lisbon and was impressed by what she saw, as she explains here to Myra Anubi, presenter of BBC World Service's People Fixing the World: Alison Roberts Another benefit is MyPolis has designed the programme so it can be included as part of the national curriculum, rather than as an add-on. Myra Anubi Mmm. Well, it's good to know that this is happening in other places, but the thing that also really strikes me here is that politicians are actually listening to these kids and taking them seriously, giving them answers, because politicians, as we know, can be hard to pin down. Georgie The MyPolis programme is designed as part of the whole school curriculum and not just an add-on, meaning something extra that is added later, instead of being planned in from the start. Neil Myra was impressed that local politicians take the school children seriously. If you take someone or something seriously, youthink it's important and deserves attention. And that's good because, as everyone knows, politicians can be hard to pin down. To pin someone down means to force them to explain their plans and intentions in detail. Georgie It sounds like the programme is really developing active citizens of the future in Portugal. In fact, it's been so successful that similar programmes have been started in Italy, Hungary and Mozambique. OK. Neil, I think I should reveal the answer to my question. I asked you, "What is the meaning of the Ancient Greek word 'polis'?" And you said, "People," which was the wrong answer, I'm afraid. The right answer was c) city. 📝字数限制，完整文本、词汇表、翻译及pdf见公众号【琐简英语】，回复1可加入【打卡交流群】

What makes us seek a calm life? We're likely to try out many sorts of lives before we land, finally, on the quiet variety. Rarely does anyone start there, the kind of life where we try to be in bed by ten and are intensely grateful when nothing has gone dramatically wrong in the preceding hours. First we might try out the life of fame, the sort where we dream that someone will stop us in a shop or train and say, 'Aren't you…?' or 'Don't I know you from…' That's a not-negligible thrill, especially if you didn't feel too noticed in childhood or if, in adolescence, it was always someone else who was able to make people you loved smile. Or we might be drawn to the life of melodramatic relationships, the kind where we're constantly wondering whether they love us or we love them, where we break up every couple of weeks and are calling them, frantically, to come back from their parent's house and we didn't mean all those crazy words we said, we were just scared. It can take a lot of pain before we make our peace with so-called ordinariness and accept it for the wonder it is. Before we can deeply love a day when we have 'nothing' to do, other than wake up early, finish the dishes from last night, shower, read a few poems, answer some emails, maybe go to the museum to see some African masks or a canoe from Oceania, buy some bread, fry some eggs. We might become rather fierce at anyone and anything that threatens this hard-won achievement. At well-meaning people who invite us on complicated excursions or worrying parties; at newspapers that force us to think about driven types starting companies and releasing a new film or record. We know how much these stimulants can cost us. It takes great confidence to give up on being special. It takes kindness to oneself to interrupt the longing for suffering and anguish. One might have needed to try out almost everything else before realising, in the end, that it was calm we always really wanted. 词汇表 land on 最终选择，落脚于 intensely grateful [ɪnˈtensli ˈɡreɪtfl] 万分感激，无比感激 go dramatically wrong [drəˈmætɪkli] 出大乱子，发生严重差错 preceding [prɪˈsiːdɪŋ] adj. 先前的，前面的 fame [feɪm] n. 名声，名望，声誉 not-negligible [nɒt ˈneɡlɪdʒəbl] adj. 不容忽视的，不可忽略的 thrill [θrɪl] n. 兴奋感，激动 melodramatic [ˌmelədrəˈmætɪk] adj. 戏剧性的，情节剧似的，夸张的 frantically [ˈfræntɪkli] adv. 急忙地，狂乱地，发狂似地 make peace with 与…和解，接受 ordinariness [ˈɔːdnərinəs] n. 平凡，普通 canoe [kəˈnuː] n. 独木舟，划艇，轻舟 Oceania [ˌəʊsiˈɑːniə] n. 大洋洲 fierce [fɪəs] adj. 暴躁的，狂怒的 hard-won [ˌhɑːd ˈwʌn] adj. 来之不易的，难得的 well-meaning [ˌwel ˈmiːnɪŋ] adj. 好心的，善意的 excursion [ɪkˈskɜːʃn] n. 远足，短途旅行 driven type 有干劲的人，积极进取的人 stimulant [ˈstɪmjələnt] n. 刺激物，激励因素 anguish [ˈæŋɡwɪʃ] n. 痛苦，苦恼 🏫翻译，视频和pdf见公众号【琐简英语】，回复"1"可进入【打卡交流群】

How do colours affect our feelings? Take five colours: red, black, blue, green and purple. How do they make you feel? It's a question of supreme significance to designers and marketers. British fashion designer Wayne Hemingway explored this topic in a BBC radio programme about the psychology of colour. You can read a summary of his ideas below. Do you agree with him? Or do you think the meaning of colour depends on the culture you live in? Red is, of course, considered auspicious in China. But he points out that it's a powerful colour wherever you go, with some serious scientific credentials. Studies have indicated that red "raises blood pressure", and claim that it stands out from other colours thanks to its long wavelength. Hemingway says it apears to be "coming towards you", and so is useful for emergency and alarm signs, and also to for conveying "urgency" in general. That's why he thinks red sale posters seem to yell at us: "Quick, buy it now!" Black has a different sense. In the West it's associated with death, but that hasn't stopped it becoming a prestigious and mysterious colour. Hemingway says it's the colour of luxury brands: things like "glossy black limousines" and "designer watches" are often black. He says it's "very powerful and sophisticated when used as a primary colour in branding." Blue, by contrast, is cool and tranquil. The colour is a constant presence in our lives, says Hemingway, being the colour of the sky and the sea. That gives it an air of reliability, which makes it a firm choice with "banks and corporations". Hemingway says this is also why emergency services often choose the colour. A blue uniform can, for example, indicate "the cool competence of a nurse". Green is, unsurprisingly, the colour of nature and the environment. Marketers understand that giving a product green packaging creates the impression it is environmentally friendly. But savvy customers are also aware of this – and now think twice before blindly swallowing environmental claims. Hemingway also says that green is the colour of growth and movement: it's used to indicate 'go' on traffic lights. Finally, we have purple, which is associated with valuable things. In the past, purple dye was expensive because it was very difficult to produce, and it became the colour worn by royalty in many Western countries. These days, companies still use purple to make their product seem more exclusive, whether they're selling chocolate or cigarettes. 词汇表 supreme [suːˈpriːm] adj. 极度的，至高的 marketer [ˈmɑːkɪtə(r)] n. 市场营销人员，营销者 auspicious [ɔːˈspɪʃəs] adj. 吉祥的，吉利的 credential [krəˈdenʃl] n. 凭据，依据；资格，证明 blood pressure n. 血压 stand out (from) 引人注目，显眼，突出 wavelength [ˈweɪvleŋθ] n. （光波、音波等的）波长 urgency [ˈɜːdʒənsi] n. 紧迫性，紧急，迫切 sale poster [seɪl ˈpəʊstə(r)] n. 促销海报，销售海报 yell at [jel] 对……大喊大叫；呵斥 prestigious [preˈstɪdʒəs] adj. 高贵的，尊贵的；有声望的 luxury brands [ˈlʌkʃəri brændz] n. 奢侈品牌 glossy black limousine [ˈɡlɒsi][ˈlɪməziːn] n. 光亮的黑色豪华轿车 designer watch n. 名牌手表，知名设计师设计的手表 sophisticated [səˈfɪstɪkeɪtɪd] adj. 精致的，有品味的，高雅的 tranquil [ˈtræŋkwɪl] adj. 平静的，宁静的，安静的 firm choice n. 首选，第一选择 cool competence [ˈkɒmpɪtəns] n. 从容的专业素养 packaging [ˈpækɪdʒɪŋ] n. 包装材料，包装 savvy [ˈsævi] adj. 精明的，有见识的 swallow [ˈswɒləʊ] vt. 轻信，全盘接受 dye [daɪ] n. 染料，染色剂 royalty [ˈrɔɪəlti] n. 皇室，王族 exclusive [ɪkˈskluːsɪv] adj. 豪华的，高档奢华的 📖 翻译、pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

How can we train our brain like a muscle? The human brain isn't actually a muscle, as a lot of people think, but nevertheless we still need to give it exercise to keep it healthy. While you can go to the gym to work out the muscles in your body, the equivalent for the brain is training and stimulating something called brain plasticity. Verywellmind.com says that plasticity refers to the brain's malleability or ability to change. And it's definitely worth working to improve it too, as it can give cognitive performance a real boost. Are you saying improving brain plasticity makes you smarter? Essentially, when we learn something new, the brain forges new connections between its neurons. With repeated practice, those connections grow stronger and faster, making our brain more efficient and boosting our performance. But still, it's not quite as simple as saying that it will make you smarter. Even with real dedication, you won't suddenly become the next Einstein. It's really more about enhancing cognitive abilities like memory, language skills, or emotional intelligence. What kind of exercises can I do to improve those then? Well, a study published in Frontiers in Aging Neuroscience in 2023 suggested that learning a new language can lead to positive changes in the brain. That's because it increases the density of grey matter in certain regions, which in turn improves performance in tasks like problem solving and decision making. In the same way, learning music has been linked to better verbal memory, pronunciation skills in a new language, reading ability, and executive functions. If diving into languages or music isn't your thing, research has shown that regular sudoku puzzles can also sharpen cognitive functions, especially for people aged between 50 and 93. Of course, maintaining a healthy lifestyle is key to keeping your brain in top shape, too. How so? Well, regular listeners may remember that we talked about how certain foods can improve brain performance in a previous episode of Do You Really Know? Experts say that diet plays a crucial role in brain health. Certain foods help protect against age-related cognitive decline. These include seafood, certain dairy products, and fruit, which are rich in nutrients like zinc, selenium and magnesium, or potassium and copper. And you need to keep your sugar consumption under control too. Too much sugar can lead to brain inflammation in the long run, making you more easily irritated due to reactive hypoglycemia. In short, steer clear of non-nutritious foods that leave your brain feeling foggy and low on energy. There you have it. 词汇表 equivalent [ɪˈkwɪvələnt] n. 对应物，对等物 stimulate [ˈstɪmjuleɪt] vt. 刺激，激励；促进 brain plasticity [plæsˈtɪsəti] 大脑可塑性（大脑对新事物做出反应时，形成新连接和重组的能力） malleability [ˌmæliəˈbɪləti] n. 可塑性，延展性 cognitive performance [ˈkɒɡnətɪv] 认知表现 forge [fɔːdʒ] vt. 形成，建立（联系等）；锻造 neuron [ˈnjʊərɒn] n. 神经元，神经细胞 dedication [ˌdedɪˈkeɪʃn] n. 投入，奉献，致力 emotional intelligence 情商，情绪智力 frontier [ˈfrʌntɪə(r)] n. （知识的）前沿，新领域 density of grey matter [ˈdensəti] 灰质密度（大脑中神经元胞体集中区域的密度） verbal memory [ˈvɜːbl] 语言记忆，言语记忆 executive function [ɪɡˈzekjətɪv] 执行功能（指大脑规划、组织、解决问题等高级认知能力） sudoku puzzle [suˈdəʊkuː] 数独游戏（一种填数字的逻辑推理游戏） in top shape 处于最佳状态，状态极佳 cognitive decline [ˈkɒɡnətɪv dɪˈklaɪn] 认知能力下降，认知衰退 zinc [zɪŋk] n. 锌（化学元素） selenium [səˈliːniəm] n. 硒（化学元素） magnesium [mæɡˈniːziəm] n. 镁（化学元素） potassium [pəˈtæsiəm] n. 钾（化学元素） copper [ˈkɒpə(r)] n. 铜（化学元素） brain inflammation [ˌɪnfləˈmeɪʃn] 大脑炎症 irritated [ˈɪrɪteɪtɪd] adj. 恼火的，被激怒的 reactive hypoglycemia [ˌhaɪpəʊɡlaɪˈsiːmiə] 反应性低血糖（指进食后血糖快速下降引发的症状） steer clear of [stɪə(r)] 避开，远离，绕开 non-nutritious [ˌnɒn njuˈtrɪʃəs] adj. 缺乏营养的，无营养的 foggy [ˈfɒɡi] adj. （大脑）昏沉的，模糊的 🪴翻译和pdf见公众号【琐简英语】，回复"1"可进入【打卡交流群】

The five myths of a happy life All of us, from a very early age, are told how to live our lives. We're given stories about what the perfect life looks like, and some of those stories work for some people some of the time, but not all of us all of the time. There's no checklist that each of us should tick off in order to live a perfect life. 1. BE RICH One of the myths is that being rich will make you happy. It's certainly true that being poor makes you miserable. Once you get to about £30–40,000 a year—certainly £50,000 at most—you've probably reached the peak of happiness by income. And actually, more money after that point might not just make you no happier, but actually might make you more miserable. It's addictive. You get sucked in, and you need more and more and more to be happy. So the best approach is not to say: "more please", but just to say: "just enough." 2. HAVE A HIGH STATUS JOB Another myth is that you need a successful career to be happy. You certainly need some status in your life, but again, you can become addicted and get too much. It's interesting that the jobs we're told to aspire to, being a banker, being a lawyer, actually don't make people that happy. Certainly, no happier than being a hairdresser or a florist, where some of the evidence suggests that people working in those jobs are actually happier. Now, it might be that happier people go into those jobs in the first place, but there are important dimensions and attributes of those jobs that lend themselves to being happy. You're working with people that you like being with, you can see the fruits of your labour, all of these things are good characteristics of a good job. A good job insofar as it makes you feel good, and not just how much you earn and how much status you have in it. 3. FALL IN LOVE One of the things that we need to achieve in order to lead the perfect life is to fall in love by finding "the one." What nonsense. First of all, "the one" doesn't exist. There's many "the ones." There's many people that would be perfectly suitable for you. Once you've found them, the idea that you should be in love with them, passionate love with them, forever, is actually dysfunctional. Passionate love, in any normally functioning relationship dies after a year or two, and that turns to companionate love. And that's healthy, because it enables you to then move on and do things in life, maybe have children, pursue projects. Passion ought to die in functional relationships. It's a massive story that you should still be in passionate love with someone after a decade or two. You should be in love with them, but in a slightly different way. 4. GET MARRIED One of the stories that we're told from a very early age is that we need to get married. It's the checklist of things that you need achieve in order to grow up. Well again, marriage can make some people happy, some of the time, but not all of the people all of the time. 5. HAVE KIDS One of the things that a fully-fledged grown-up does is have children, right? That's what people are expected to do. And it's true that many people want children, of course, many people have children, but some people don't want them. One of the things that's expected of us when we have children is that our children will make us happy, not just some of the time but all of the time. The evidence tells us, quite clearly I think, that children do bring us moments of joy, they can also feel quite purposeful. But they bring long periods of stress, anxiety and worry that wouldn't have happened had you not had them. And that's fine, that's what children do. The myth of these stories is that everybody needs to lead the same life. It leads us to judge other people that live their lives differently to us, and we shouldn't. Each of us needs to find our own route to happiness. There's no one-size-fits-all narrative. 词汇表 checklist [ˈtʃeklɪst] n. 清单，检查表 tick off 勾选，标记完成 myth [mɪθ] n. 误区，错误观念，虚构的故事 get sucked in [sʌkt] 被卷入，陷入，被吸引住 high status job [ˈsteɪtəs] 高地位的工作，体面的工作 aspire to something [əˈspaɪə] 渴望，向往，追求 hairdresser [ˈheədresə(r)] n. 理发师，美发师 florist [ˈflɒrɪst] n. 花商，花店老板 dimension [daɪˈmenʃn] n. 特点，维度，层面 attribute [ˈætrɪbjuːt] n. 特质，属性 insofar as [ˌɪnsəʊˈfɑː(r)] 到…程度，在…范围内 nonsense [ˈnɒnsns] n. 无稽之谈，胡扯 passionate love [ˈpæʃənət] 激情之爱，热恋 dysfunctional [dɪsˈfʌŋkʃənl] adj. 失常的，失调的，有问题的 companionate love [kəmˈpænjənət] 伴侣之爱，相知相守的爱 pursue projects [pəˈsjuː] 追求事业，推进项目 functional [ˈfʌŋkʃənl] adj. 正常运转的，功能正常的 fully-fledged [ˌfʊli ˈfledʒd] adj. 成熟的，充分发展的，发育全的 grown-up [ˈɡrəʊn ʌp] n. 成年人，大人；adj. 成年的，成熟的 purposeful [ˈpɜːpəsfl] adj. 有意义的，有目标的 one-size-fits-all [ˌwʌn saɪz ˈfɪts ɔːl] adj. 放之四海而皆准的，适用于所有人的，通用的 narrative [ˈnærətɪv] n. 叙述，故事；描述，说法 💡 视频、翻译和pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

Are we too fixated on protein? Neil Hello, this is 6 Minute English from BBC Learning English. I'm Neil. Georgie And I'm Georgie. Neil, we're talking about protein today. What type of protein do you usually eat? Neil Well, I like all kinds of proteins – fish, bit of chicken – but I think I really like an egg. An egg is my favourite kind of protein. Georgie Ah, I was going to say that too. I'm a big fan of breakfast foods and eggs are my favourite. Neil Well, you can't beat a good breakfast! Of all the main food groups, such as carbohydrate, fat and fibre, it's protein that seems to be most in the news. In shops and on social media, you'll find all kinds of high-protein foods being advertised, from shakes and yoghurts to chocolate. Here's Ruth Alexander, presenter of BBC World Service programme The Food Chain: Ruth Alexander Cast your eye over most aisles in the supermarkets now, and you'll see high protein products in abundance: pasta made with lentils and chickpeas rather than wheat flour, bread fortified with beans and pulses. Georgie Ruth casts her eye over the supermarket shelves. If you cast your eye over something, you take a quick look at it. Neil What she sees are protein products in abundance – in other words, in large quantities. Products which already contain protein, like yoghurt, are re-packaged as 'high-protein', while other items have extra protein added, often in the form of beans and pulses. Protein is big business! Georgie Our bodies need protein for health and to build muscle, but with all this focus on protein, are we forgetting about other important nutrients, such as fibre? That's what we'll be discussing in this programme, hearing some useful new words and phrases. Neil But first I have a question for you, Georgie. The popularity of protein started with bodybuilders and people working out in gyms, who ate extra protein to gain muscle. Irishman Patrick Callahan is a big name in the protein-muscle world, but do you know who he is? Is he: a) the owner of a company which makes protein shakes, b) the winner of the 2024 Mister Universe bodybuilding contest, or c) the scientist who discovered a new protein in outer space? Georgie Ooh, I'm going to say Patrick Callahan is the winner of the 2024 Mister Universe bodybuilding contest. Neil OK. We'll find out if you're right at the end. Marketing campaigns that promote sales of high-protein food are certainly working. Sales of protein products make around £7 billion globally. Here's Scott Dicker from SPINS, a market research company in Chicago, talking with BBC programme The Food Chain: Scott Dicker So, sometimes carbs are good; sometimes they're bad for consumers. Sometimes fat is good; sometimes it's bad for consumers. But protein seems to have this continuous health halo on it. Georgie Unlike carbs – that's carbohydrates – and fat, consumers don't see any downside to eating protein. Scott says protein has a health halo, a marketing term which describes perceiving a food to be healthy based on a single feature, such as being 'organic', 'gluten-free' or in this case 'high-protein', even if its overall nutritional value is poor. Neil Yes, food which used to be considered unhealthy is now called healthy just because a spoonful of protein powder has been added. So, could our modern obsession with protein mean that we ignore other important food groups, like fibre? NHS surgeon and blogger Dr Karan Rajan thinks so and explains why here to Ruth Alexander, on BBC World Service programme The Food Chain: Ruth Alexander And do you think we're paying enough attention to fibre? Dr Karan Rajan Historically, probably not. I think the tide is turning, and there's more people interested in fibre and optimising their fibre intake and fibermaxxing even – it's a trend on TikTok. Ruth Alexander What is fibermaxxing? Dr Karan Rajan Fibermaxxing is, you know, as it suggests, similar to the protein-maxing trend, where people are trying to maximise their fibre intake with little hacks or tricks or tips they could do, whether it's, you know, adding certain seeds or nuts to snacks. Georgie Many people pay more attention to protein than fibre in their diet, but Dr Karan thinks the tide is turning – an idiom which means that things are changing. In part, this is thanks to a new trend from America called fibermaxxing – consuming lots of fibre by eating fibre-rich foods and supplements for their health benefits. Neil Dr Karan also gives some hacks – good solutions or pieces of advice – to help boost your fibre intake. For example, adding seeds and nuts to meals. Georgie In fact, the healthiest diet is probably a balanced diet: one containing items from all the major food groups. But I'm still intrigued by your question, Neil. Isn't it time you revealed the answer? 📝 字数限制，完整文本，词汇表、翻译及pdf见公众号【琐简英语】，回复1可加入【打卡交流群】

How does food affect our mood? Consuming food can be a pleasurable thing – we enjoy feasting on the mix of tastes and textures and it stops us feeling hungry too. Of course, food also gives us energy and the vitamins and minerals that our body needs. It's no wonder we spend so much time preparing and eating food. But what many of us don't consider is how our emotions are affected by what we put into our bellies. For me, it's the unhealthy foods that put a smile on my face – chocolate, cakes and ice cream – well, I do have a sweet tooth! It might seem obvious that food that's bad for our waistline, usually makes us happy, at least in the short term. Most of us get this feeling when we use food as a quick pick-me-up. But dieticians tell us that eating bad food long term, not only makes us put on weight but can lead to other health conditions such as diabetes, and it can also affect our mental state and bring on depression. The link between our mind and food has been looked at by scientists. They've recently found that it's the bacteria in our gut that affects our mood. It's thought we have 39 trillion of these simple, small organisms in our body. Researchers at McMaster University in Canada and University College Cork in Ireland, have found that certain 'good' bacteria help reduce anxiety in mice. And researchers at Kyushu University also found that germs help reduce stress and anxiety in mice. Experts believe that, for us humans, this means food with 'good' bacteria can improve the way we feel. Many food products are claiming to be high in this 'good' bacteria and some of the best types are homemade fermented food like miso soup, yoghurt and sauerkraut. This really makes me think twice about what I eat – maybe I should change my diet to perk me up! Doctor Michael Mosley would agree. He's been looking into this for the BBC and says the best food to cheer us up is in a "Mediterranean diet. Olive oil; oily fish, full of omega 3, which is really good for the brain; whole grains; lots of fruits and vegetables. Sugar: terrible for you!" So maybe it's time to lay off the fatty and sugary things. Eating healthily may seem simple, even if the science behind it is complex. It's not rocket science, but this is further evidence for the saying 'we are what we eat' – the person we are is determined by the food we eat. There are other factors that can change our mood, but it seems we have some ability to improve how we feel by controlling what we put on our plate. Does your diet affect your mood? 词汇表 pleasurable [ˈpleʒərəbl] adj. 令人愉快的，愉悦的 feast on [fiːst] 尽情享用，饱餐 texture [ˈtekstʃə(r)] n. 口感；质地 belly [ˈbeli] n. 腹部，肚子 put a smile on one's face 使某人开心，让某人面露笑容 sweet tooth n. 爱吃甜食，对甜食的喜好 waistline [ˈweɪstlaɪn] n. 腰围；腰身部分 pick-me-up n. 提神的东西，提振情绪的东西 dietician [ˌdaɪəˈtɪʃn] n. 营养师，营养学家 diabetes [ˌdaɪəˈbiːtiːz] n. 糖尿病 gut [ɡʌt] n. 肠道，消化道 organism [ˈɔːɡənɪzəm] n. 生物体，有机体，微生物 'good' bacteria [bækˈtɪəriə] n. 有益细菌（对健康有益的细菌，如肠道中的益生菌） germ [dʒɜːm] n. 细菌，微生物 fermented food [fəˈmentɪd] n. 发酵食品 miso soup [ˈmiːsəʊ] n. 味噌汤（日式传统汤品） yoghurt [ˈjɒɡərt] n. 酸奶，酸乳 sauerkraut [ˈsaʊəkraʊt] n. （德国）酸菜，泡菜 perk someone up [pɜːk] 使某人振作起来，使某人活跃起来 Mediterranean diet [ˌmedɪtəˈreɪniən] 地中海饮食（以橄榄油、鱼类、全谷物、蔬果为主的健康饮食模式 olive oil [ˈɒlɪv] n. 橄榄油 oily fish [ˈɔɪli] n. 油性鱼类，多脂鱼类（如三文鱼等，富含Omega-3） omega 3 [ˈəʊmɪɡə] n. 欧米伽3（一种对人体有益的多不饱和脂肪酸） whole grain [ɡreɪn] n. 全谷物，全麦 lay off 停止，戒掉（习惯、食物等） fatty [ˈfæti] adj. （食物）多脂肪的，油腻的 sugary [ˈʃʊɡəri] adj. 含糖量高的，高糖的 rocket science n.（喻）高深的学问，复杂的技术 we are what we eat 人如其食（指饮食决定人的健康和状态） 📖 翻译、pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

Can our bodies really catch up on lost sleep? Regardless of who you are, when you get less than seven hours of sleep, you start accumulating what's known as sleep debt or sleep deficit. The Sleep Foundation defines it as the difference between the amount of sleep someone needs and the amount they actually get. Now, when you're in sleep debt, your body sends out a variety of warning signs. Think drowsiness, irritability, impatience, dull skin, dark circles, memory lapses, trouble concentrating, reduced libido or headaches, for example. In the long run, it hinders mental and physical recovery, weakening the immune system, affecting appetite and even potentially leading to cardiovascular issues. Rest assured, No sleep debt is irreversible, but bear in mind that even a single hour's lost sleep can take up to four days to recover from, according to research published in Scientific Reports in 2016. What can I do in the short term if I notice such symptoms? Try to get a little more sleep than usual in the days following, especially if you start getting an urge to nap during the day. But you don't want to overdo it. Limit yourself to an extra hour at most. If practical, a short nap of 20 to 30 minutes in the early afternoon can be beneficial. It helps restore alertness and reduce cardiovascular risks, as we've discussed on the show before when talking about power naps. Can't I just lie in on the weekend? Sadly not, that's a common misconception. The problem is that a late lying can disrupt your body's natural rhythm, which thrives on consistency. You might end up staying up late again and cutting your sleep short on Monday morning when you have to wake up early. It can easily end up becoming a vicious cycle, so an extra hour's sleep may be viable on the weekend, as in the week. But it shouldn't be a repeat or go-to solution. It's best avoided if you have ongoing sleep issues too. So how can we make up for lost sleep without disrupting our biological clock? The most important step is to establish good sleep hygiene. That means maintaining regular wake-up and bedtimes, and optimising your environment and habits to support falling asleep easily. Avoid coffee, tea, alcohol and tobacco too late in the day, and try not to eat a heavy meal late in the evening. Turn off all electronic devices at least an hour and a half before bed. Trust me, reading is a more relaxing alternative bedtime activity. Ensure your bedroom isn't too warm and that you have comfortable bedding. The goal is to sleep well throughout the week, consistently and sufficiently, so you don't accumulate sleep debt to start with. In the morning, expose yourself to natural light as soon as possible to help regulate your biological clock. Finally, keeping a sleep journal can be a useful tool for self-assessment, helping you track your sleep habits and any sleep debt symptoms. That will also come in handy if you do ever need to see a healthcare professional for sleep problems. There you have it. 词汇表 sleep debt [det] n. 睡眠债（指实际睡眠时间少于所需睡眠时间的差额） sleep deficit [ˈdefɪsɪt] n. 睡眠赤字，睡眠不足（同sleep debt） drowsiness [ˈdraʊzinəs] n. 困倦，睡意 irritability [ˌɪrɪtəˈbɪləti] n. 易怒，暴躁 impatience [ɪmˈpeɪʃns] n. 急躁，不耐烦 dull skin [dʌl] n. 皮肤暗沉（皮肤缺乏光泽、显得无生气的状态） dark circles n. 黑眼圈 memory lapses [læpsɪz] n. 记忆力减退，记忆断层 libido [lɪˈbiːdəʊ] n. 性欲，性冲动 hinder [ˈhɪndə(r)] vt. 阻碍，妨碍 immune system [ɪˈmjuːn] n. 免疫系统 cardiovascular [ˌkɑːdiəʊˈvæskjələ(r)] adj. 心血管的 rest assured [əˈʃʊəd] （用于安慰某人）请放心，别担心 irreversible [ˌɪrɪˈvɜːsəbl] adj. 不可逆转的，无法挽回的 overdo [ˌəʊvəˈduː] vt. 做得过分，过度 alertness [əˈlɜːtnəs] n. 警觉，清醒，机敏 power nap [næp] n. 能量小睡，恢复精力的小睡 lie in 睡懒觉，晚起 misconception [ˌmɪskənˈsepʃn] n. 误解，错误观念 natural rhythm n. 自然节律（指人体内在的生物钟和生理节律） thrive on [θraɪv] 依赖…而成功，在…蓬勃发展 consistency [kənˈsɪstənsi] n. 连贯性，一致性，规律性 vicious cycle [ˈvɪʃəs] n. 恶性循环 viable [ˈvaɪəbl] adj. 可行的，可实施的 go-to solution n. 首选解决方案，首选之策 biological clock [ˌbaɪəˈlɒdʒɪkl] n. 生物钟，生理时钟 sleep hygiene [ˈhaɪdʒiːn] n. 睡眠卫生（有助于改善睡眠的习惯和环境条件） tobacco [təˈbækəʊ] n. 烟草，烟叶 bedding [ˈbedɪŋ] n. 床上用品，寝具 come in handy [ˈhændi] 派上用场，迟早有用 healthcare professional [ˈhelθkeə prəˈfeʃənl] n. 医疗专业人员（如医生、护士等） 🪴翻译和pdf见公众号【琐简英语】，回复"1"可进入【打卡交流群】

Does true love always conquer all? We tend to assume that anyone who tells us that they love us – but simultaneously insists that they don't believe we should be together – is lying. If love is sincere, of course it won't stop at any obstacles, however large. You either love a person and then will fight till the end to be with them or don't love them and will walk away. There isn't, there can't be, any third category that isn't just a deceit. Underneath this uncompromising stance lies an ideology of Romanticism that insists that true love has nothing to do with practicalities. The romantic novelist D. H. Lawrence captured this absolutist view when he wrote: 'A man in love will sleep for the rest of his life on a park bench for a woman he loves.' And so by extension, if there are children from another relationship, if there is no money, if one of the parties lives abroad, if someone has a mental illness, if there are cultural differences, if long-term goals point in contrasting directions, there will always be a way for love to succeed. But there is another philosophy at large, more restrained and less esteemed, that balances a respect for emotions with an equal respect for the practical dimensions of life. This philosophy knows that however tender and sympathetic our feelings may be, they cannot entirely mitigate or erase the impact of social ostracism, opposed friendship groups, clashing values, ongoing distance, incongruous life stages, continuous alarm – or park benches. If we understand love as ultimately focused on the care and nurture of another person, should we continue to label as loving a relationship that necessarily mires our partner in a succession of avoidable miseries? Are we so uniquely fitted to be with them as to justify the suffering our presence entails? Might our so-called love for them not in the end have more to do with our satisfaction than their fulfilment? There are of course liars who will dress up their escapes as acts of generosity, but there are as many true lovers who quietly sacrifice themselves on unheralded altars of resignation. It is hugely honourable – and very moving – to do one's utmost to be with someone. But it may be greater love still to adore a person – and then, before wasting any more of their time, to leave them well alone. 词汇表 deceit [dɪˈsiːt] n. 欺骗，欺诈，谎言 uncompromising stance [ʌnˈkɒmprəmaɪzɪŋ stæns] 不妥协的立场，强硬的立场 ideology [ˌaɪdiˈɒlədʒi] n. 意识形态，思想体系，观念 Romanticism [rəʊˈmæntɪsɪzəm] n. 浪漫主义（18世纪末至19世纪初的艺术、文学和音乐运动） absolutist [ˌæbsəˈluːtɪst] adj. 绝对主义的；n. 绝对论者 practicality [ˌpræktɪˈkæləti] n. 实际情况，现实考量 by extension [ɪkˈstenʃn] 由此类推，进而 contrasting [kənˈtrɑːstɪŋ] adj. 对比鲜明的，截然不同的 philosophy [fəˈlɒsəfi] n. 哲学；理念，人生观 restrained [rɪˈstreɪnd] adj. 克制的，内敛的 esteemed [ɪˈstiːmd] adj. 受人尊敬的，令人敬重的 mitigate [ˈmɪtɪɡeɪt] vt. 减轻，缓解（危害、痛苦等） social ostracism [ˈɒstrəsɪzəm] 社会排斥，被社会孤立 clashing values 价值观冲突 incongruous [ɪnˈkɒŋɡruəs] adj. 不协调的，不一致的，错位的 alarm [əˈlɑːm] n. 惊恐，不安，担忧 mire [maɪə(r)] vt. 使陷入困境，使陷入泥潭 a succession of [səkˈseʃn] 一连串的，一系列的 entail [ɪnˈteɪl] vt. 牵涉，导致；使必要，需要 unheralded [ʌnˈherəldɪd] adj. 不为人知的，默默无闻的，未宣布的 altar [ˈɔːltə(r)] n. 祭坛，圣坛 resignation [ˌrezɪɡˈneɪʃn] n. 放弃，退出；顺从，无奈接受 honourable [ˈɒnərəbl] adj. 可敬的，高尚的 adore [əˈdɔː(r)] vt. 爱慕，崇拜；喜爱，热爱 🏫翻译，视频和pdf见公众号【琐简英语】，回复"1"可进入【打卡交流群】

OpenAI launches AI-powered browser, in challenge to Google Host: The tech company OpenAI has launched ChatGPT Atlas, a new artificial intelligence-powered web browser that promises to use the internet for you. The company said Atlas will look and feel like an existing browser, but is built around a chatbot. So how will it work? Earlier, I spoke to our technology correspondent, Lily Jamali. Lily Jamali: Well, for one thing, Atlas does away with the way most of us use browsers and search bars. It does away with the traditional bar that you see, that address bar. So when you open up a new tab in this browser that they're releasing, it takes you straight to ChatGPT and you can start engaging with the chatbot there. You also would type web addresses that you're looking to visit in this chat, you know, this ongoing chat with the chatbot. The agent feature, this thing called agent mode, actually does the searching for you on its own, basing what it does on context that it's gathered about, what you might want or need from various services. And OpenAI has already been trying to insinuate itself into our everyday lives, into our shopping habits, I've noticed, especially these last few weeks, we saw an announcement about this at its developer day earlier this month. They are trying not just to make revenue, but to turn a profit, which they never have. So presumably, they're hoping Atlas will kill not just the browser, but the search engine as we know it. Host: I was going to say, because a lot of people will be wedded to Google Chrome. That's the most popular browser. And ChatGPT are going to be wanting to compete with that. Lily Jamali: Yeah. And I asked analyst Patrick Moorhead about this. He said he thinks that users are actually going to be pretty interested in playing with Atlas and trying it out. But he's not so sure that users will stick with it. And I think that's an important distinction. Old habits die hard, as you just sort of alluded to there, for people who came up Googling everything or maybe they're using Microsoft Edge or Apple Safari now, they might still prefer those more traditional methods of searching the internet. And he says there are some functionalities that ChatGPT is offering here that you can kind of get on some of those competitors already. Host: And I guess it's a trust thing as well about AI and it can get things wrong, can't it? Lily Jamali: It can get things wrong. And I have to say, just stepping back for a moment, one of the criticisms of OpenAI and some of these other AI developers is that they just throw these tools out at all of us and then say, "use them and tell us how it goes, what are you interested in." And that can be very innovative and fun and create new, maybe use cases that they hadn't thought of internally. But on the other hand, we saw what happened with social media, right? And already chatbots have found themselves at the center of this conversation about mental health, about how children should and shouldn't use them. And I'm not saying that will be a huge issue with this particular product, but more because there's just this known unknown out there. OpenAI is very comfortable throwing these things out to us and seeing what they do. Sometimes it goes well, others not so much. 词汇表 ChatGPT Atlas [æt ləs] OpenAI 推出的AI驱动网络浏览器 atlas ['ætləs] n. 地图集，地图册 web browser [web ˈbraʊzə(r)] n. 网络浏览器，网页浏览器 chatbot [ˈtʃætbɒt] n. 聊天机器人 do away with 摒弃，摆脱，抛弃 search bar [bɑː(r)] n. 搜索栏，搜索框 agent mode [ˈeɪdʒənt məʊd] n. 代理模式（文中指AI自主执行任务的功能） insinuate oneself into [ɪnˈsɪnjueɪt] 渗透，潜入，打入（某个群体） developer day [dɪˈveləpə(r)] n. （科技公司的）开发者日，开发者大会 revenue [ˈrevənjuː] n. 收入，收益 presumably [prɪˈzjuːməbli] adv. 大概，很可能，想必是 be wedded to [ˈwedɪd] 执着于，习惯于，忠于 Google Chrome [ˈɡuːɡl krəʊm] 谷歌浏览器 stick with 继续做，坚持 die hard （旧习惯等）难以改掉，顽固存在 allude (to) [əˈluːd (tu)] vi. 暗指，影射，间接提到 Microsoft Edge [ˈmaɪkrəsɒft edʒ] 微软Edge浏览器 Apple Safari [səˈfɑːri] 苹果Safari浏览器 functionality [ˌfʌŋkʃəˈnæləti] n. 功能性，功能，机能 step back 退一步（考虑问题） use case n. （某个产品或服务的）用例，应用场景 internally [ɪnˈtɜːnəli] adv. 内部地，在内部 known unknown [nəʊn ˌʌnˈnəʊn] n. 已知的未知，已知的不确定性因素 🌟翻译，pdf及更多文本内容见公众号【琐简英语】，回复"1"可加入【打卡交流群】