The healing power of journaling For many of us, a work diary is a practical thing. We use them for work to make a note of appointments or meetings, scribbling words next to dates to remind us of something we have to do in the future. But journalling is more about feelings. It's a personal diary, often kept far from prying eyes, sometimes detailing our secrets and desires. But, when it comes to feelings, what are the benefits to writing things down? Sometimes it can be difficult to say exactly what we're feeling. Because of anxiety or frustration, it can be tricky to put your problems into words. For some of us, putting pen to paper and jotting down our thoughts is a much easier process than saying them. But it's not just about the ease of scrawling words. Writing things down can actually help us to formulate ideas, consolidate emotions, and understand our feelings. There's something cathartic about making sense of something that is stressing us, annoying us, or getting us down. Writing a narrative of events or a series of words about what is on your mind can help you to focus, and is comparable to a form of meditation. And journalling isn't just limited to words. Why not include squiggles, doodles or pictures of what's happening in your life? Maybe the thing that is annoying you most could be best summed up by a caricature. In short, journalling is good for your mental health. Another thing to consider is that our memories fade over time. What is clear in our minds today may just be forgotten a few years down the line. Logging what's happening in our lives could trigger memories when we read our diary entries back in years to come, or could act as an insight into our past selves. We can see our development, or be reminded of exciting flashpoints in our lives. The person who was annoying us and you drew a doodle of five years ago may now be a close friend, or something that you were once scared of may now seem funny. So, if you have something on your mind, it might be good to get things written down. And if something exciting happens, writing about it may help you to remember that wonderful time! 词汇表 journaling [ˈdʒɜːn(ə)lɪŋ] 写日记，记日志 work diary [ˈdaɪəri] 工作日志，工作日程簿 make a note of 记录，记下 scribble [ˈskrɪb(ə)l] 潦草地写，匆匆写下 prying [ˈpraɪɪŋ] 窥探的，爱打听的 detail [ˈdiːteɪl] 详细描述，详述 put into words 用语言表达，用文字表达 put pen to paper 动笔写，开始写 jot down [dʒɒt] 匆匆记下，草草写下 scrawl [skrɔːl] 乱涂，潦草地写 formulate [ˈfɔːmjuleɪt] 明确表达，构想 consolidate [kənˈsɒlɪdeɪt] 整理，合并；巩固，强化 cathartic [kəˈθɑːtɪk] 宣泄的，释放情绪的 meditation [ˌmedɪˈteɪʃ(ə)n] 冥想，沉思 squiggle [ˈskwɪɡ(ə)l] 潦草的笔迹，弯曲的线条 doodle [ˈduːd(ə)l] 涂鸦，随手乱画 caricature [ˈkærɪkətʃʊə(r)] 漫画，讽刺画；夸张的描述 log [lɒɡ] 正式记录，记载；日志 trigger memories [ˈtrɪɡə(r)] 唤起记忆，勾起回忆 diary entry [ˈdaɪəri ˈentri] 日记条目，日记内容 insight [ˈɪnsaɪt] 洞察，深刻见解，领悟 flashpoint [ˈflæʃpɔɪnt] 亮点，令人振奋的片段；爆发点 📖 翻译、pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

How to travel without motion sickness During summer holidays, many of us experience the discomfort of motion sickness while traveling by car, coach, plane, or boat. Motion sickness is also known as kinetosis, and it's particularly common in children, but can also affect a lot of adults. According to the U.S. government's MedlinePlus portal, one in three people are prone to it. Symptoms include paleness, cold sweats, dizziness, a feeling of discomfort in the upper stomach, nausea, and headaches. If you're affected, no doubt some of those unpleasant sensations will be familiar. The condition can also be exacerbated when encountering mountain roads, waves, or air turbulence, depending on your mode of transport. What's more, it can hit both passengers and drivers just as badly. What causes motion sickness? It's actually down to a conflict between the moving things we see in front of us and our body's immobility while seated, which the inner ear perceives as stillness. Going around a corner is a perfect example. This contrast triggers a response from the brain. The inner ear plays a key role, and particularly the vestibule, which is our balance organ. All of this sees the body struggle to adapt. What can I do to prevent motion sickness? Well, it's best not to travel on an empty stomach as low blood sugar levels can make it more likely to occur. Whatever kind of vehicle you're in, try to focus on the horizon to reduce the conflict between the senses and the inner ear. Fresh air on your face can help. As well as staying hydrated, you can even allow yourself a sugary drink. Here are a few vehicle-specific tips to also bear in mind. In a car, you want to ideally sit in the front seat, look at the horizon and avoid reading. On a train, if possible choose a seat facing the direction of travel. On a boat, stay on deck if you can and choose a cabin in the middle of the boat, where there's less motion. On a plane, seats near the wings will provide a more stable experience. What should I do if I start experiencing motion sickness? If you're a passenger in a car, ask your driver if you can get some fresh air as soon as possible. Take the opportunity to lie down for a bit if you can. Some experts also recommend essential oils like peppermint, tropical basil, and lemon zest to counter nausea. You can mix all three with a carrier oil like sunflower oil, or use them individually. Simply apply a few drops to your wrist and inhale as needed. They're only suitable for adults, though, and women who are pregnant or breastfeeding should avoid them. You can also find motion sickness bracelets, which aim to stimulate a specific acupuncture point. But their effectiveness has been called into question as it's not been proven that they prevent nausea. There you have it! 词汇表 motion sickness [ˈməʊʃn ˈsɪknəs] 晕动症，运动病（指晕车、晕船、晕机） coach [kəʊtʃ] 长途客车，大巴 kinetosis [ˌkɪnɪˈtəʊsɪs] 运动病，晕动症 portal [ˈpɔːt(ə)l] 门户网站，入口站点 be prone to [prəʊn] 易于…的，有…倾向的 paleness [ˈpeɪlnəs] 苍白，脸色苍白 cold sweat [swet] 冷汗 dizziness [ˈdɪzinəs] 头晕，眩晕 upper stomach [ˈʌpə(r) ˈstʌmək] 上腹部 nausea [ˈnɔːziə] 恶心，反胃，呕吐感 exacerbate [ɪɡˈzæsəbeɪt] 使恶化，加剧，加重 air turbulence [ˈtɜːbjələns] 空气湍流（可能会导致飞机晃动或颠簸） immobility [ˌɪməˈbɪləti] 不动，固定性 inner ear 内耳（控制身体平衡和听力） vestibule [ˈvestɪbjuːl] 前庭（内耳中负责平衡的部分） low blood sugar levels 低血糖水平 stay hydrated [ˈhaɪdreɪtɪd] 保持水分充足，及时补水 deck [dek] 甲板（船或飞机上的） cabin [ˈkæbɪn] 船舱，机舱，小木屋 wing [wɪŋ] （飞机的）机翼 essential oil [ɪˈsenʃl] 精油，植物精油 peppermint [ˈpepəmɪnt] 薄荷，薄荷糖 tropical basil [ˈtrɒpɪkl ˈbæzl] 热带罗勒 lemon zest [ˈlemən zest] 柠檬皮屑 counter [ˈkaʊntə(r)] 对抗，缓解，抵消 carrier oil [ˈkæriə(r)] 基础油（用于稀释精油的油） sunflower oil [ˈsʌnflaʊə(r)] 葵花籽油 wrist [rɪst] 手腕，腕关节 inhale [ɪnˈheɪl] 吸入，吸气 breastfeed [ˈbrestfiːd] 母乳喂养，哺乳 bracelet [ˈbreɪslət] 手环，手镯 acupuncture point [ˈækjupʌŋktʃə(r)] 穴位 be called into question 受到质疑，被提出疑问 🪴翻译和pdf见公众号【琐简英语】，回复"1"可进入【打卡交流群】

How extreme endurance shapes mental strength Jared Magrath(Channel Swimmer): Your body starts to eat itself because it starts to run out of fuel and it starts to eat its own fat. You start to be like: 'Why am I in this water? This is just insane. Why am I doing this? ' And it just got really, really spiralling negatively. It's all about that mental side of it. So, just pushing yourself: 'Okay, you can go a little bit further. Keep going. Keep going. ' Everything else is going to be easy because I've done, I've swum in freezing cold water. You know, it doesn't faze me. Dr. Carla: You know it's going to hurt at some stage. Yet you are willing to expose yourself to that pain. What's really unique about endurance performance is that kind of element of:'How do I manage my thoughts? ' There's so much time to think, so when those kind of demons might arrive, how do you manage those demons? Some people undertake extreme endurance activities because of something that they have control over. They have a very clear reason, and it's because they want to do it. They enjoy the exercise. They enjoy those challenges. When we think about managing pain, they just love it. You know, when we think about reflecting on reasons why we're doing it, having that kind of intrinsic motivation that comes from within, managing those negative thoughts, the perseverance, the grit to keep going. But also, yes, I might feel uncomfortable, I feel tired, but I can push through that, can be types of things that can be really helpful in other areas of life. Kevin Murphy(Channel Swimmer): I'm Kevin Murphy. I'm known as 'King of the English Channel'. I've swum the channel 34 times. Within that 34, there are actually three doubles and 28 singles. People want to challenge their human frailties. I know I can beat the demons in my head, which say: 'You can't do this'. I know I can beat those. Jared: You could literally get like a kilometre away from France and the current will just change and you'd be swimming stationary and you've got to be okay with swimming another six hours. Kevin: I was never a great swimmer. I was never very fast, and I was never especially fit. And yet I'm in the Swimming Hall of Fame. Now, how can that be? Well, it's because I had that willpower, that mental toughness, to be able to carry on. And that's what I try to instil in all the swimmers that I train. Swimming the channel – you actually go way, way beyond what you think are your limits. It's, it's not really a physical thing, so much as a mental thing. Jared: You had to swim for a long time before you got, kind of, any food. I just remember being really miserable. It was about seven, eight degrees. Putting my face in the water, it just felt like it was burning. I'd be so frozen I couldn't move my hands. Kevin: What you take away from a channel swim is that mental toughness, that self-belief. You also take away a physical development of your body. I had an artery that ruptured. Because my heart was so strong and so big, a much bigger muscle than normal, because of the swimming, that's why I'm here. I wouldn't have survived otherwise. Dr. Emily: If we know that we've been able to overcome hard times, we've been able to push through some of those difficulties, then we know we can do it again. What motivates us is very different for each individual person. In terms of extreme endurance activities, it's an opportunity for individuals to test their limits, and to see where their boundaries are. Jared: My next challenge is probably going to be my business or going on to do another sports swim. And so if you think about life, take that kind of mental attitude saying, you know, 50% of life is just, just saying that you can do it or you will do it, but you just have to believe it. 词汇表 Channel swimmer [ˈtʃænl ˈswɪmə(r)] 海峡游泳者（指横渡海峡，如英吉利海峡等的游泳运动员或爱好者） spiralling [ˈspaɪrəlɪŋ] （形势）急剧恶化，螺旋式上升（或下降） faze [feɪz] 使慌乱，使担忧 demon [ˈdiːmən] 心魔，灰暗心理，颓废心理；恶魔 undertake [ˌʌndəˈteɪk] 从事，进行；承担，负责 extreme endurance activities [ɪnˈdjʊərəns] 极限耐力运动（指对体能、耐力和毅力要求极高的运动或挑战，如越野跑，高山攀登，横渡海峡等） intrinsic motivation [ɪnˈtrɪnsɪk] 内在动机，内在驱动力 perseverance [ˌpɜːsəˈvɪərəns] 坚持不懈，不屈不挠，毅力 grit [ɡrɪt] 毅力，勇气；沙砾 push through 克服，坚持完成 frailty [ˈfreɪlti] 脆弱，虚弱；弱点，缺点 stationary [ˈsteɪʃənri] 静止的，固定的，不动的 Swimming Hall of Fame 游泳名人堂 willpower [ˈwɪlpaʊə(r)] 意志力，毅力 mental toughness [ˈmentl ˈtʌfnəs] 心理韧性，意志力 instil [ɪnˈstɪl] 逐渐灌输，逐步培养（思想或态度等） artery [ˈɑːtəri] 动脉；干线 rupture [ˈrʌptʃə(r)] （体内组织等）破裂，断裂，裂开 💡 翻译和pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

What's the key to turning strangers into friends? We're sometimes not too sure how we get into good friendships. It seems to happen rather mysteriously: we talk of somewhat randomly clicking with people. Trying to plan for this sounds like cheating. But there is something at the heart of many friendships that seemed important to identify and in a way to get good at: vulnerability. It's too easy to assume that what makes us likable, are our strengths our accomplishments, the things we're proud of. Certainly this impresses, but it isn't what draws others to us. We get close to someone the more, they, and we find ourselves able gracefully to depart from the official story of what human beings are like, and can start to show the awkward truths which underlie the cheerful facade. These are the truths with which we've been lonely for too long. How unlike normal sexuality our sex lives actually are; how full of envy are our careers are proving; how unsatisfactory our family can be; how worried we are, all the time. Revealing any of these things places us in great danger. Others could laugh; social media would have a field day. That's the point. We can only get close by revealing things which would, in the wrong hands, be capable of inflicting appalling humiliation on us. Friendship is the dividend of gratitude, that flows from acknowledgement that one has offered something very valuable to someone. Not a fancy present, but something even more precious: the key to one's self-esteem and dignity. It's deeply poignant that we should expend so much effort on trying to look strong before the world. When, all the while, it's really only ever the revelation of the somewhat embarrassing, sad, melancholy and anxious bits of us that are what makes us endearing to others and can transform strangers into friends. 词汇表 click with [klɪk] 与…合拍，与…投缘 vulnerability [ˌvʌlnərəˈbɪləti] 脆弱性，易受伤性，弱点 likable [ˈlaɪkəbl] 可爱的，讨人喜欢的 gracefully [ˈɡreɪsfəli] 优雅地，得体地 depart from [dɪˈpɑːt] 偏离，背离 facade [fəˈsɑːd] 表面，外观；（建筑物的）正面 sexuality [ˌsekʃuˈæləti] 性，性行为，性观念 unsatisfactory [ˌʌnsætɪsˈfæktəri] 令人不满意的，不尽如人意的 have a field day 大做文章，大肆渲染 in the wrong hands 落入他人之手，被不怀好意的人利用 inflict appalling humiliation on [ɪnˈflɪkt əˈpɔːlɪŋ hjuːˌmɪliˈeɪʃn] 给…带来极大的羞辱，使…颜面扫地 dividend [ˈdɪvɪdend] 回报，回报物 gratitude [ˈɡrætɪtjuːd] 感激，感恩 fancy [ˈfænsi] 华丽的，精致的 self-esteem [ˌself ɪˈstiːm] 自尊，自尊心 dignity [ˈdɪɡnəti] 尊严，自尊 poignant [ˈpɔɪnjənt] 令人心酸的，令人感慨的 revelation [ˌrevəˈleɪʃn] 揭露，袒露 melancholy [ˈmelənkəli] 忧郁的，悲伤的 endearing [ɪnˈdɪərɪŋ] 惹人喜爱的，可爱的 🏫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】

Do you need to declutter your home? Neil Hello, this is 6 Minute English from BBC Learning English. I'm Neil. Georgie And I'm Georgie. Do you live in a neat and tidy home? Or is there stuff everywhere? If your room is filled with heaps of clothes and piles of books, you may have a problem with clutter – things in your home which take up space in an untidy, disorganised way. Neil Clutter is a common problem. In fact, clutter was the topic of a recent episode of BBC Radio 4 programme, Woman's Hour. Here's presenter Nuala McGovern reading a message from one listener: Nuala McGovern Some of you have been in touch already to share your thoughts and experiences when it comes to clutter. Here is one: "The clutter in my house is actually starting to affect my mental health. I can't think or work anymore, so much so it woke me at 4 a.m. this morning and I felt a strong urge to tidy. I have given myself a week as I cannot take it anymore." Georgie So, Neil, do you have a problem with clutter? Neil Well, I don't have a problem with clutter, but I live with children and there is clutter everywhere, and it drives me mad. Georgie Oh, that's so annoying. Neil How about you? Georgie Yeah, I don't have a problem with clutter. I would describe myself as a minimalist. I don't have very much stuff. Neil Ah, very efficient! Georgie Yes. So, we don't have a problem with clutter, but if you do, there's a simple solution: decluttering – or throwing away some of the unused stuff filling our homes. But deciding what to keep and what to throw away is not so easy, so in this episode we'll hear some advice on keeping your life clutter-free, along with some useful new words and phrases. Neil But first, I have a question for you, Georgie. Decluttering was popularised by Marie Kondo's best-selling 2011 book, The Life-Changing Magic of Tidying Up, and there's still lots of interest today. So, how many Instagram posts can you currently find under the hashtag 'declutter'? Is it: a) 2.6 thousand, b) 2.6 million, or c) 26 million? Georgie Hmm, I'm going to go in the middle and say b) 2.6 million. Neil OK. We'll find out the answer at the end of the programme. As well as social media, decluttering has become popular with television shows, including the BBC's Interior Design Masters. Here, one of the show's judges, Michelle Ogundehin, tells BBC Radio 4's Woman's Hour why she thinks clutter is such a problem: Michelle Ogundehin Visual clutter is more exhausting than we realise. It's not just stuff. Our brains are constantly processing our surroundings, so they have to work overtime if they're surrounded by chaos. So, if you feel drained or exhausted at home, it could be your clutter. I mean, we know that homily 'clear space, clear mind'. And I promise you that when you clear away the stuff that has no purpose in your life, you will feel better, lighter, uplifted, energised! Georgie In a cluttered room, our brains work overtime, meaning they work extra hard to make sense of the disorder, leaving us exhausted. Work overtime also often means work longer than your set hours. Neil Getting rid of clutter makes us feel uplifted – cheerful, happy and more positive. It sounds simple, doesn't it? And there's even an expression in English: 'clear space, clear mind'. So, why do many of us find it hard to throw stuff away, even things we rarely use? Georgie One reason people put off decluttering is the time it takes. Plus, it can be emotionally disturbing deciding what to keep and what to throw away. But don't worry, says professional organiser and host of The Declutter Club podcast, Ingrid Jansen. The answer is to go slow, as she explains here to BBC Radio 4's Woman's Hour: Ingrid Jansen You have to do decluttering slowly but surely: one drawer, one cupboard at a time. You can't go in all guns blazing. You can't go… and that's what we hear all the time: "This weekend, I'm going to sort out my whole room of doom." And after two hours in, they will look around and go, "What have I done? There's more chaos than there was before!" because they've bitten off [too much that] more than they can chew. Neil When it comes to decluttering your home, it's best to do things slowly but surely – in a gradual but reliable way which will achieve the result you want. Georgie It's a mistake to try to declutter everything all at once, with all guns blazing – an idiom meaning to do things dramatically, with lots of energy and enthusiasm. After an hour or two of this, decluttering becomes physically and emotionally exhausting. You may have bitten off more than you can chew – another idiom meaning to try doing something which is too difficult for you. Neil So, if you want to declutter without stress, remember: break the job down, and go slow. Right, it's time to reveal the answer to my question, Georgie. I asked you how many Instagram posts you can currently find under the hashtag 'declutter'. 📝 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 to keep cool...without heating the planet If you want to understand the bind the world faces adapting to climate change, there may be no better example than that of the simple air conditioner. As the world warms and heatwaves become more frequent, and more dangerous, people turn up the AC. It's very effective at cooling buildings and the people inside them. But air conditioners are also power-hungry appliances, with a small unit in a single room using more electricity than four fridges. This is the ever-accelerating feedback loop of air conditioning. Higher temperatures lead to more AC. More AC drives ever higher temperatures, and while this cycle continues, people will suffer from the ill effects of extreme heat. It isn't only about the immediate danger of death or illness during a heatwave either. Higher temperatures can make air quality worse and chronic conditions flare up. Some studies suggest our thinking and decision-making is more sluggish when it's hotter. Extreme heat can leave people poorer, too, as working hours shrink, and infrastructure, like roads and power, become unreliable. One way to address the problem is to simply build a better air conditioner. There are UN-backed initiatives to improve the efficiency of AC, so it uses less power and produces fewer pollutants. But rather than betting on new or better tech, it's also possible to change our approach to cooling and comfort. Humanity lived without air conditioning for much of its history. Some of the most charming aspects of ancient cities, from Mediterranean courtyards to narrow city streets, are actually ingeniously engineered cooling measures that either block out direct sunlight or use cool stones and plants to keep the nearby air pleasant throughout baking afternoons. The picturesque white villages of southern Spain have partly been painted that way because light colours absorb less heat. This often went alongside ways of living that were adapted to the hot weather. Taking a siesta meant avoiding work during the hottest periods of the day. Those who traditionally lived in the desert wore looser, lighter clothing, like robes. Placing a wet towel on the head or neck is common in India. Simply ensuring you know of a cool place to move to during intense heat, like a basement or shaded room, can also help. Our predecessors also developed some clever cooling technologies. Stepwells, an ancient technique that builds small pools of water into a structure, often deep underground, to cool adjacent areas have long been common in India, while across the Middle East, striking towers called wind-catchers that direct cool air towards buildings have been used for centuries. More recently, people have relied on electric fans to circulate cool air, which use very little electricity. Including efficient ceiling fans in buildings would go a long way to reducing the quantity of air conditioning used. Many of these approaches are called passive cooling measures because they don't consume energy. But, in a sense, air conditioning created a different kind of passivity. It allowed people to design frighteningly inefficient buildings and cities full of sealed all-glass skyscrapers and concrete surfaces, and simply cool them down with AC. Reversing this mistake for a warming world requires an active approach – designing buildings, cities and reconfiguring our daily lives to ensure we can deal with overheating before it happens, and treat air conditioning as a last resort. Fortunately, greener, more carefully built spaces for living should have other benefits – from the savings that come with efficient homes to the health and wellbeing effects of plentiful green space and safer outdoor temperatures in towns and cities. Air conditioning is incredibly convenient, but it would be a disaster for the climate if it continues to be the worldwide remedy for rising temperatures. The goal must be to turn air conditioning into a technology of last resort, using the clever green solutions of the past, and adapting the way we live and work in a hotter world. 💡字数限制，词汇表、翻译和pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

Beating brain fog Do you ever wake up with a fuzzy feeling in your head, you can't concentrate on anything, or find your memory just isn't working as it should? You're not alone. 39% of British people said they suffer brain fog on a regular basis in a FutureYou Cambridge study. But why do we get brain fog, and can we do anything to prevent it? The technical word for brain fog is cognitive impairment. When you have it, you can't think as clearly as you normally can – just as if your brain was actually full of fog. Dr Brennan, a neuroscientist and author, says "Brain fog is different to these short-term disruptions, because it is persistent, occurs regularly and can interfere with the quality of your life, your relationships, and your work". The reality is that no-one knows exactly what causes it, though theories include chemical or blood flow changes in the brain, and low-level inflammation. What we do know are factors that make it worse. Fatigue, for example, is a key contributor to brain fog, making it hard to stay focused. This is because sleep deficiency can change activity in some parts of the brain, which means processing and recalling detail becomes harder. Pain and anxiety can also contribute to it – they interfere with cognitive speed because they are distracting. There are also medical conditions that can make it worse, like long Covid or autoimmune conditions like lupus disease. So, if you're suffering from brain fog, what can you do to fix it? One thing you can do is avoid ultra-processed foods (UPFs). Dr Megan Rossi, the founder of The Gut Health Doctor, told the BBC that "UPFs are often low in essential nutrients like magnesium, omega-3 fatty acids and iron, all of which are crucial for brain function and mental clarity". Therefore, we should pack our diets with nutrient-rich foods like whole grains, vegetables and healthy fats. Blueberries are particularly rich in polyphenol and have been shown to improve cognitive function and memory in clinical trials. Hydration is also very important. So, if you feel a bit foggy, try to get more sleep and consider making some changes to your diet. 词汇表 fuzzy [ˈfʌzi] 模糊的，不清晰的 brain fog [fɒɡ] 脑雾（指头脑昏沉、思维不清晰的状态） cognitive impairment [ˈkɒɡnətɪv ɪmˈpeəmənt] 认知障碍 neuroscientist [ˌnjʊərəʊˈsaɪəntɪst] 神经科学家 persistent [pəˈsɪstənt] 持续的，持久的 interfere with [ˌɪntəˈfɪə(r)] 干扰，妨碍 blood flow [blʌd fləʊ] 血流，血液流动 inflammation [ˌɪnfləˈmeɪʃ(ə)n] 炎症 fatigue [fəˈtiːɡ] 疲劳，疲倦 contributor [kənˈtrɪbjətə(r)] 促成因素；贡献者 sleep deficiency [dɪˈfɪʃ(ə)nsi] 睡眠不足 recall detail [rɪˈkɔːl] 回忆细节 distracting [dɪˈstræktɪŋ] 分散注意力的，使人分心的 autoimmune [ˌɔːtəʊɪˈmjuːn] 自身免疫的 lupus disease [ˈluːpəs dɪˈziːz] 红斑狼疮（一种自身免疫性疾病） ultra-processed foods (UPFs) [ˌʌltrə ˈprəʊsest] 超加工食品 magnesium [mæɡˈniːziəm] 镁（一种化学元素） omega-3 fatty acid [ˈəʊmɪɡə θriː ˈfæti ˈæsɪd] 欧米伽-3脂肪酸（一种不饱和脂肪酸，主要存在于鱼油、亚麻籽油等食物中） iron [ˈaɪən] 铁元素，铁 mental clarity [ˈmentl ˈklærəti] 思维清晰度，精神清晰度 pack our diets with 在饮食中大量摄入 nutrient-rich [ˈnjuːtriənt rɪtʃ] 营养丰富的 whole grain [ɡreɪn] 全谷物 blueberry [ˈbluːbəri] 蓝莓 polyphenol [ˌpɒliˈfiːnɒl] 多酚（一类植物化合物） clinical trial [ˈklɪnɪkl ˈtraɪəl] 临床试验 hydration [haɪˈdreɪʃ(ə)n] 补水；水合作用 foggy [ˈfɒɡi] 模糊的，不清楚的，头脑昏沉的 📖 翻译、pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

Could van life be a lifestyle choice for you? The last two and a half years have caused a lot of us to reassess our priorities in life. Are we really living our lives to the full? Are there new experiences that we should be trying out? Within that context, an alternative nomadic lifestyle called vanlife has seen a resurgence. It has its roots in the hippie movement of the 1960s, but social media has made it trendy again, and in particular Instagram, where the vanlife hashtag has over 13 million posts. Essentially van life is pretty much exactly what it sounds like, living in a van. It's a minimalist lifestyle, which also grants the freedom to travel and be adventurous. What are some of the coolest things about van life? There are many different reasons for why people choose van life. For some it's simply an adventurous phase, while for others it becomes a longer term way of living. One of the biggest advantages of the van life lifestyle is the sense of freedom, fun and adventure that comes with it. You don't have to commit to a location, you can go wherever you like, and also move on whenever you like. The rise of work from anywhere policies in certain companies may mean you don't have to quit your job either. Van life can help people appreciate a minimalist life, all the while reconnecting with themselves and nature. When you live in a van you don't have space for many non-essential things. That can be challenging at first for those who don't come from a nomadic background, but it allows for self-growth and development. Aside from the deeper, more philosophical benefits, there are practical advantages too. For example, it can be easier to save up money living in a van than living in a house, especially if you come from an area where housing costs are high. How do I know if the van lifestyle is for me? The only way to really be sure is to try it out. While van life seems exciting, it's not for everyone. So if you are interested, the best thing to do would be to rent out a van and get started. Who knows, you might just find it's a perfect lifestyle for you. But be warned, many observers have said that social media posts overly glorify van life, giving a false impression of reality. There's also the matter of being able to afford the initial investment of getting a pre-fitted van, or fitting one out yourself. It's important to think about fuel costs too, and be prepared by having money set aside so that you can actually afford to go on spontaneous adventures as and when you feel like it. Don't forget the practical issues too, like night time parking, internet connection, hygiene, electricity and being able to live in a small space for a long period of time. Think things through carefully before getting started. There you have it. 词汇表 reassess [ˌriːəˈses] 重新评估，重新审视 priority [praɪˈɒrəti] 优先事项，最重要的事 live one's life to the full 过上充实的生活，充分享受生活 alternative [ɔːlˈtɜːnətɪv] 另类的，非传统的；可替代的 nomadic [nəʊˈmædɪk] 流浪的，游牧的 vanlife [vænlaɪf] 房车生活，车居生活（指离开固定住所、居住在房车的自由旅行生活方式） resurgence [rɪˈsɜːdʒəns] 复兴，再度兴起 hippie movement [ˈhɪpi] 嬉皮士运动（20世纪60年代的社会文化运动） trendy [ˈtrendi] 时髦的，流行的 hashtag [ˈhæʃtæɡ] （社交媒体上）话题标签 van [væn] 小型货车，面包车（这里指房车） minimalist [ˈmɪnɪməlɪst] 极简主义的；极简主义者 grant [ɡrɑːnt] 赋予（某种权利、自由等） commit to a location [kəˈmɪt] 在一个地方定居 work from anywhere 随处办公，远程办公 reconnect with [ˌriːkəˈnekt] 与…重新建立联系，重新连接 non-essential [ˌnɒn ɪˈsenʃl] 非必需的，不重要的 philosophical [ˌfɪləˈsɒfɪkl] 哲学的，具哲理性的 glorify [ˈɡlɔːrɪfaɪ] 美化，吹捧，吹嘘 initial investment [ɪˈnɪʃl ɪnˈvestmənt] 初始投入，初期投资 pre-fitted [ˌpriːˈfɪtɪd] 预装的，预先安装好的 fit out 改装，装配，配备 set aside 预留，留出（时间、金钱等） spontaneous [spɒnˈteɪniəs] 自发的，心血来潮的 hygiene [ˈhaɪdʒiːn] 卫生，卫生状况 🪴翻译和pdf见公众号【琐简英语】，回复"1"可进入【打卡交流群】

An ingenious way to run faster Dr. Emily: I asked these Olympic athletes, some of the world's best runners: 'What are you looking at when you're racing to the finish line?' I thought they would be, sort of, master consumers of their visual world, really paying attention to the people that they were competing against, looking ahead, looking behind. But I was wrong. What they do is that they stay focused on the finish line. And I wondered, can we teach the rest of us, who are not Olympic athletes, to do what these experts do and can that help us improve the quality of our own exercise? Host: Dr. Emily Balcetis designed a study in which two groups had to walk quickly to a finish line wearing ankle weights. The first was the baseline group. They were told to walk as they normally would. The second was the intervention group, who were trained to keep their eyes solely focused on the finish line. Dr. Emily: We said: 'Try not to look around. Imagine there's a spotlight shining just on that finish line, as if you have blinders on and all you can see is where you're trying to go.' Host: Before the task, both groups were asked to estimate the distance to the finish line. The intervention group saw the finish line to be 30 percent closer than the baseline group. And after the task, the intervention group also got there faster. Dr. Emily: Their pace increased by 23 percent, in fact. And importantly, they said it didn't hurt as much. When we used a medical scale where people can report how much exertion did it take out of your body, it hurt 17 percent less. Now, we didn't change anything about the course, so we didn't do anything different to what the actual exercise was, but it changed their mindset. Host: Dr Emily Balcetis' study suggests that visual focus and mental focus are connected. It means that people's perception of exercise can be changed to make it look and feel easier. Dr. Emily: What it does, by narrowly focusing their visual attention, people now thought: 'Oh this this exercise won't be as hard. I think I have what it takes to make it to that finish line really quickly. I believe in myself.' So, that change in visual focus was having a change in their mental focus and their self-appraisals of their ability to do this exercise. What's also cool is that this tactic can work regardless of whether people were coming in already in shape. Host: You may have already used the tactic of narrow visual focus without even noticing it. Dr. Emily: Maybe you practice ballet, maybe you practice yoga. And a lot of the suggestions there for holding balance, being able to maintain positions that aren't natural is by visually focusing on a target. If you don't and you're in ballet, you're going to get dizzy as you're spinning around. If you're doing it in yoga and you don't focus on a target, you're going to fall over. Host: But holding visual focus for long periods can be hard. Dr. Emily: This isn't a strategy that's going to work for the full extent of, let's say, like a five-kilometre run, because it also can be tiring. And if you do it from the very beginning and try to keep that up for the next hour that you're hoping that you can exercise, you're really going to burn yourself out. In fact, what we found is that there's an optimal point to use this narrowed focus of attention. It's when you're feeling like you're fatigued, when you're at that choice point, are you going to throw in the towel or are you going to keep going? And when you're trying to find that last push to literally cross the finish line. Some of the best performers, those that run the fastest, run the furthest, they flexibly switch between a wide visual focus and a narrow visual focus. And you see them narrowing in when they need a little extra boost of energy. A narrowed focus of attention is a tool. Host: But for this tool to work, you need to want to exercise. Dr. Emily: For people who have no goal, whose motivation is at the floor, this tactic didn't work. It's a tactic that can help you achieve what it is that maybe you're just starting out or you're just starting to become interested in, or for something that you've been working really hard at for a long time, but you need an extra little nudge to push you to the next level. Host: When it comes to fitness, your mind can be as important as your muscles. 💡字数限制，完整文本和词汇表，以及翻译和pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

How to Make Your Life Worth Reading About Usually, anything heard on mainstream radio isn't worth listening to, but today, they posed a thought-provoking question I liked. If you picked up a book and discovered it was your biography from birth to death, knowing that you can't rewrite the narrative, would you read past your current point in life? That's a great question! And when put to the public, the general response was "no," people didn't want to read how their lives played out. But for me, perhaps oddly enough, I'd happily read it. What is it that's gotten me to this point? What do I think is essential to living out a life you'd happily read about? These are the questions I will answer in this video and provide you with a guide you can shape to write your own personal bestseller. Be the Author of Your Life, Not the Victim of It The truth is, most people are not choosing to be the author of their life. Rather, life is just happening to them. Their daily choices – both consciously and unconsciously – have them acting as a mere character in a story, with no idea as to how it will unfold. As Darren Hardy wrote in his book, "The Compound Effect," "Most people drift through life without devoting much conscious energy to figuring out specifically what they want and what they need to do to take themselves there." This is why most people do not want to read the story of their life. Without any real direction behind their daily activities, every new page beyond their current point would simply be a complete and utter shock to them. In short, it probably wouldn't make for very good reading. Getting away from this starts by asking 3 simple questions: 1. Where am I now? 2. Where do I want to be? 3. How am I getting there? Once you know where you're going and how you're getting there, you'll be bringing a purpose to your everyday actions, you'll be heading where you want to go, and you'll have more certainty in your future. Live a Life of No Regrets A while ago, I spoke to a friend of mine who was on the fence about taking a year off Med school to travel the world. I gave him one piece of advice, "Whatever decision you make, ensure that it's one you can live with for the rest of your life." When I spoke to him again, he told me he'd taken the leap and was going to do it. I asked him what pushed him over the edge: "If not now, when?" he said, "I'm not going to be young forever, I can't put a guarantee on the future. If I don't do it now, I might never do it and I couldn't live with that regret." To me, that's a great reason to do anything. I've said in the past, "A good decision is one that leaves you saying, "I'm glad I did," not "I wish I had." But too often, people don't live with this mindset. People would rather do what's easy, or feels good in the moment, even sometimes they'll do something because it's what other people expect of them. But these are all terrible reasons to do something and will likely lead to regret later on down the line. A lot of the pages will be read, asking, "What if?" "Why didn't I take a chance?" "Why did I make that decision?" Keep the end in mind. Make the present count for a well-lived future. Establish Habits That Take You Where You Want to Go A sure-fire way to write the pages how you want and achieve your ambitions is to build habits around what's important to the core areas of your life. Why? Habits take out most of the work. If you regularly do something until it becomes a habit (and the science says it takes an average of 66 days to acquire a new habit), the payoff from developing that habit is great: 1. It keeps you on track of where you're going. 2. It simplifies your life. As David Kadavy has said, "When you build a habit, you don't have to waste mental energy deciding what to do." Lock in habits so they become part of your life and you can basically ride your routines to where you want to go. 词汇表 mainstream [ˈmeɪnstriːm] 主流的；主流（思想、文化等） thought-provoking [ˌθɔːt prəˈvəʊkɪŋ] 发人深省的，引人深思的 biography [baɪˈɒɡrəfi] 传记，生平 rewrite the narrative [ˌriːˈraɪt ðə ˈnærətɪv] 重写故事（这里指改变人生轨迹） play out （事情）发生，展开，上演 oddly [ˈɒdli] 奇怪地，反常地 bestseller [ˌbestˈselə(r)] 畅销书 victim [ˈvɪktɪm] 受害者，牺牲品 unfold [ʌnˈfəʊld] （故事等）发展，展开，呈现 compound effect [ˈkɒmpaʊnd ɪˈfekt] 复利效应（指长期积累的微小改变带来巨大影响） devote one's energy to [dɪˈvəʊt] 把精力投入到 utter shock [ˈʌtə(r)] 彻底的惊吓，完全震惊 get away from 逃脱，摆脱 be on the fence [fens] 犹豫不决，持观望态度，保持中立 live with 接受，容忍（不愉快的事） take the leap 迈出这一步，大胆尝试 push someone over the edge [edʒ] 使某人下定决心，把某人逼到极限 down the line 后来，将来；完全地 What if 要是…将会怎样 sure-fire [ˌʃʊə ˈfaɪə(r)] 可靠的，必定成功的，万无一失的 payoff [ˈpeɪɒf] 回报，收益 keep on track 保持正轨，跟上进度 lock in 确定，固定（习惯、计划等使其成为常规） 💡 翻译、视频和pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

Should animals be kept in zoos? Neil Hello. This is 6 Minute English from BBC Learning English. I'm Neil. Georgie And I'm Georgie. In this programme we're discussing a controversial topic that often produces strong feelings: should animals be kept in zoos? What's your opinion on this debate, Neil? Neil Oh, it's a really difficult question, Georgie. I think there are good scientific reasons for having animals in zoos, but also, it seems to me a little bit sad and cruel for wild animals to be locked up. Georgie For some, zoos are a good way to teach people about nature and save endangered species from extinction. Others think separating animals from their natural habitat is cruel and unnecessary. Either way, with an estimated 700 million visitors every year, zoos remain popular – but are they a good thing? We'll be debating the pros and cons, as well as learning some useful new words and phrases. Neil Now, I have a question for you, Georgie. In 2022, five animals escaped from Sydney's Taronga Zoo in Australia, but were the escaped animals: a) elephants, b) lions, c) zebras. Georgie Hmm. I can imagine zebras running away from the zoo. Neil OK. We'll find out the answer at the end of the programme. Reporter William Lee Adams has been investigating the arguments for and against keeping animals in zoos with BBC World Service programme, What in the World. Here he gives two arguments in favour of zoos: William Lee Adams Education is the primary reason that zoos give for why they should exist. The fact is school children all over the world are often bussed to zoos. I remember myself going to see lowland gorillas at Zoo Atlanta every single year, and the point of this was to introduce us to conservation. Georgie One argument for keeping animals in zoos is to educate people about the importance of conservation: the protection of plants, animals and the natural world from human damage. William Lee Adams A second point is that zoos often invest in research programmes that help endangered animals. Now as we know, pandas are notoriously reluctant to mate: the female pandas have a narrow window of fertility, they're solitary creatures and it takes two to tango when it comes to reproduction. But a lot of money in zoos – it goes to, sort of, find ways to encourage these animals to mate. Neil A second argument is that zoos protect endangered species from extinction through breeding. William mentions pandas, animals which are reluctant, meaning slow and unwilling, to reproduce. Male and female pandas need a little help to make babies, and zoos can provide this help. William uses the idiom, it takes two to tango, to describe an activity which needs two people, or in this case two pandas, to be willing to make something a success. Georgie Now, let's turn to some of the arguments against zoos with Nikita Dhawan, a 19-year-old animal-rights activist from India, who spoke to BBC World Service programme, What in the World: Nikita Dhawan I don't think zoos should exist for several reasons, the first one being zoos' detrimental impact on both the physical and psychological health of animals. Many studies and research have shown that many animals in zoos and aquariums display abnormal behaviours like head-bobbing, pacing, stereotypical behaviours, signs of mental distress. The second reason, I would say, is that zoos cannot mimic the natural habitat of animals in the wild. Neil Nikita argues that being enclosed in a zoo is so stressful for wild animals it leads to abnormal behaviour: behaviour that is different, and worse, from what would normally be expected. Examples of this include animals pacing their cages in circles and rocking, bar-biting, and even self-harm. And they're so common in captive animals, there's a name for it: zoochosis. Georgie Even zoos with large enclosures cannot fully mimic, or copy, the natural habitats and open spaces these animals would enjoy in the wild. And imagine how a polar bear, evolved for life in the frozen Arctic, would feel, trapped in a zoo in a much warmer country. Neil Some zoologists have compared zoochosis to human traumas like post-traumatic stress disorder but say it's even more damaging. For captive animals, everything – including the air they breathe – is traumatic. Georgie We've heard a few arguments for and against keeping animals in zoos. What do you think, Neil? Have you changed your opinion at all? Neil Well, I think there are really strong arguments on both sides, so I'm still not sure, Georgie. Georgie Well, we know how some of the animals at the Sydney Zoo felt about things because they managed to escape! But what was the answer to your question, Neil? Neil Well, Georgie, I asked you which animals escaped from a zoo in Sydney, Australia, in 2022. Was it a) elephants, b) lions, or c) zebras? Georgie And I said zebras. 📝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 to make a good apology Apologising is one of the first relationship skills we're taught as children. "Say sorry to your friend for stealing his toy", "Apologise to your mother for being so rude!" Children often apologise because they are told to by adults, regardless of whether they mean it, and the recipient is often told to forgive, regardless of whether they feel it. But the skill of making a heartfelt, genuine apology must grow as we become adults if we want to nurture healthy relationships. 道歉是我们从小就被教导的基本人际关系技能之一。“向朋友道歉，因为你拿了他的玩具”，“向妈妈道歉，因为你太无礼了！”孩子们通常是被大人要求道歉的，不管他们是否真心，而对方也常常被要求原谅，不管他们是否真的愿意。但如果我们想培养健康的人际关系，那么随着我们长大成人，学会真心诚意地道歉这一技能也必须有所提升。 Dr. Aaron Lazare, psychiatrist and apology expert, says a good apology should have four elements. The first is to acknowledge the offence and admit that you have wronged someone. Next, there's an opportunity to explain what happened, without excusing yourself – in fact, it's sometimes best to simply say, "There's no excuse for my behaviour." 精神病学家兼道歉专家亚伦·拉扎博士认为，一次好的道歉应该包含四个要素。首先，要承认自己得罪或伤害了他人。其次，可以解释事情的经过，但不要试图为自己开脱——实际上，有时候最好直接说：“我的行为没有借口。” The third step is to express remorse and show that you understand how the behaviour has impacted the other person. Lastly, offer to make amends. If the mistake involved physical damage, have it repaired. If it involved emotional pain, promise to be more sensitive in the future. 第三步是表达悔意，表明你理解自己的行为对对方造成了什么影响。最后是提出弥补，如果错误造成了物质损害，就去修复它；如果造成了情感伤害，就承诺以后会更加谨慎。 Research shows that an apology is more effective when it is more costly to the apologiser, whether that's in terms of money, effort or time. For example, a study called 'Do sincere apologies need to be costly?' found people were more convinced by an apology if the apologiser had to inconvenience themself in order to deliver the apology. For example, if that person made a journey to say sorry, rather than just waiting for the next meetup. 研究表明，道歉的效果与道歉者付出的代价成正比，无论是金钱、精力还是时间。例如，一项名为“真诚的道歉需要付出代价吗？”的研究发现，如果道歉者为了道歉而让自己不便，人们会更容易被这种道歉打动。比如，如果一个人专门跑一趟去道歉，而不是等到下次见面再说，这样的道歉会更有说服力。 A 2025 study called 'Sorries seem to have the harder words', found that people use longer words when apologising than when they're not apologising. It also found that people perceived apologies with longer words as more apologetic than apologies with shorter words. 2025年的一项研究名为“道歉似乎更难开口”的研究发现，人们在道歉时使用的词汇比平时更长。此外，研究还发现，人们认为使用较长词汇的道歉比使用较短词汇的道歉更能表示歉意。 So, be sincere and own your mistakes, remembering that forgiveness can't be forced – the other person has the freedom to forgive or not to forgive. But what's better: harbouring guilt for the rest of your life, or taking that weight off your shoulders? 所以，要真诚地承认自己的错误，记住原谅是不能强求的——别人有权选择原谅你，也有权选择不原谅。但问题是：是带着愧疚度过一生，还是卸下这个沉重的负担呢？ 词汇表 recipient [rɪˈsɪpiənt] 接受者，收受者 forgive [fəˈɡɪv] 原谅，宽恕 heartfelt [ˈhɑːtfelt] 衷心的，真诚的 genuine [ˈdʒenjuɪn] 真诚的，真心的 nurture [ˈnɜːtʃə(r)] 养育，培育，培养 psychiatrist [saɪˈkaɪətrɪst] 精神病医生，精神病学家 offence [əˈfens] 冒犯，得罪 wrong 不公正地对待，冤枉 excuse oneself 为自己开脱，为自己找借口 remorse [rɪˈmɔːs] 懊悔，悔恨，自责 make amends [ə'mendz] 赔偿，补偿 sensitive [ˈsensətɪv] 善解人意的，体贴的，谨慎的 costly [ˈkɒstli] 昂贵的，代价高的 apologiser [əˈpɒlədʒaɪzə(r)] 道歉的人 inconvenience [ˌɪnkənˈviːniəns] 给…造成不便，麻烦，打扰 meetup [ˈmiːtʌp] 聚会，会面 apologetic [əˌpɒləˈdʒetɪk] 愧疚的，表示歉意的 own one's mistakes 承认自己的错误 harbour [ˈhɑːbə(r)] 心怀，背负（某种感情或想法） take the weight off one's shoulders 卸下重担，摆脱负担 📖 翻译、pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】