8 Signs That You』re Actually Healthy 表明你身體健康的8個跡象

原標題：8 Signs That You』re Actually Healthy 表明你身體健康的8個跡象

We live in a world where good health is usually equated with a certain kind of appearance. "Health" magazines publish cover lines about flat stomachs and getting lean. Yes, some healthy people have flat abs and thigh gaps and thin bodies. But that doesn』t mean these qualities are necessary for good health.

In fact, the official definition of health — at least, the one used by the World Health Organization (WHO) — says nothing about the way you look. WHO says health is "a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity."

How can you tell if you fit that definition? There are some general signs that indicate good health for most people. Here are some to look out for.

在我們所生活的世界裡，好身體通常和特定類型的外表聯繫在一起。健康雜誌的封面語都是有關平坦小腹和纖瘦秘訣的內容。沒錯，一些健康的人有著平坦的腹部、較寬的大腿間距和苗條的身材。但這並不意味著這些特質是健康身體的必要條件。

事實上，健康的官方定義——至少是世界衛生組織的定義——對外表隻字未提。世衛組織表示，健康「不僅為疾病或羸弱之消除，而系體格、精神與社會之完全健康狀態。」

你如何分辨自己是否符合這一定義呢？對多數人而言，有一些普遍跡象可以表明你有一個好身體，一起來看看。

1. You eat when you』re hungry and stop when you』re full 餓的時候就吃，飽的時候就停下

This simple behavior is a hallmark of healthy eating. It sounds really silly, but it』s amazing how many of us don』t do that, Dr. Cindy Geyer, medical director at Canyon Ranch in Lenox, Massachusetts, told INSIDER. "We forget to eat so we』re starving and then we eat a ton, or we』re eating mindlessly in front of the TV, or we』re eating in an emotional context because it』s how we』re self-soothing."

這種簡單行為是健康飲食的標誌。美國馬薩諸塞州雷諾克斯的Canyon Ranch公司的醫療總監辛迪.蓋耶博士說：「這一條聽起來很傻，但是令人驚訝的是，好多人都做不到這一點。我們要麼忘記吃飯，讓自己餓肚子，然後再狂吃一頓，要麼就在電視機前心不在焉地吃東西，要麼就為了安撫情緒而大吃特吃。」

2. You』re eating a varied diet rich in whole foods 吃富含天然食物的多樣化膳食

A lot of diets exclude certain foods, [but] when I look at clients』 eating patterns I look for a wide array of foods, Hartley said. A diverse diet ensures that you』re more likely to get all the vitamins and nutrients you need, she explained. This is even more true if that diet that』s rich in whole, unprocessed foods, which tend to be more nutrient-dense than processed stuff.

哈特利說：「許多人的飲食都排除了特定的食物，但當我看客戶的飲食模式時，我希望看到他們廣泛攝入各類食物。」她解釋道，多樣化的膳食確保你更能獲取你所需要的所有維生素和營養。如果這份膳食富含天然的未加工的食品，那就更好了，天然食品比加工食品營養更密集。

3. You』re eating enough 攝入足夠多的食物

In our culture, sometimes people think of healthy eating as, 』how can you eat as few calories as possible and survive?』 Hartley said. "But in reality, I want to make sure people are eating enough." Everyone has different calorie needs that vary based on age, sex, and activity level. You can estimate yours with a simple online calculator.

Remember, calories aren』t your enemy or some evil force to be reduced at all costs. They』re an energy source that helps you live your life and do what you love. And if you』re not eating enough of them, you could end up feeling moody, weak, achy, and more.

哈特利說：「在美國文化中，有時候人們認為健康的飲食是：怎麼樣才能攝入儘可能少的卡路里還能活下去？但實際上，我想確保人們攝入足夠的食物。」每個人所需的卡路里依據年齡、性別和活動量不同而各有差異。你可以用簡單的網上計算器估算出你所需的卡路里。

記住，卡路里並不是你的敵人，也不是要極力減少的邪惡勢力。它們是幫你活下去、做你熱愛的事情的能量源泉。如果你沒有攝入足夠卡路里，你將會產生憂鬱、軟弱、痛苦等各種不良情緒。

4. You can make it up two flights of stairs and feel pretty good 可以一連上兩段樓梯，而且還感覺良好

If you want to become a ripped bodybuilder or ultra marathon runner, more power to you. But it』s OK if you don』t aspire to those goals. You don』t have to be an extreme athlete to be healthy. The recommended amount of exercise for good health is 150 weekly minutes of moderate activity, like brisk walking.

如果你想成為擁有肌肉線條的健美達人或出色的馬拉松運動員，你還需要更多力量。但如果你沒想達到這些目標，也沒關係。你不一定非得成為頂尖運動員才能保持健康。要保持身體健康，建議每周做150分鐘的適度運動，比如快走。

5. You embrace your full range of emotions 能夠面對各種情感

Emotional health is just important as physical health, and Geyer has a simple way of gauging it. I think emotional wellbeing is embracing the whole gamut of emotions and understanding that they』re all normal, Geyer said. "It』s normal at some times to feel angry, it』s normal to feel upset, it』s normal to feel anxious and depressed. And a good sign of emotional wellbeing is embracing all of those emotions and recognizing that no one of them is going to be permanent."

情感健康和身體健康一樣重要，而且蓋耶還有一種簡單的方式來衡量情感健康。蓋耶說：「我認為情感健康就是能夠擁抱所有的情感，理解這些情感都是正常的。有時候覺得生氣是正常的，覺得難過是正常的，覺得焦慮和抑鬱也是正常的。情感健康的一個標誌是擁抱所有這些情感，意識到沒有哪種情感會一直持續下去。」

6. You can wake up without an alarm clock 沒有鬧鐘叫你也能醒

It should come as no surprise that selling yourself short on sleep is terrible for your body and brain. Research has linked insufficient sleep to increased risk of Alzheimer』s, obesity, stroke, and diabetes. That』s why it』s important to shoot for eight hours a night.

缺覺對你的身體和大腦都很不好，這應該不是什麼讓人驚訝的事。研究發現，缺覺會讓老年痴呆症、肥胖、中風和糖尿病的風險加大。這就是為什麼每晚睡足8個小時很重要。

7. You』re not falling asleep too quickly 不會太快睡著

Falling asleep in an average amount of time — roughly 10 to 20 minutes — is a sign that your sleep is pretty good, Geyer explained. But if you』re too quick to conk out, you』re likely not getting enough sleep. If somebody』s falling asleep much more quickly than [average] — like their head hits the pillow and they』re out — that can be a clue that they have a sleep debt.

蓋耶解釋說，入睡的平均時間——大約10到20分鐘——是你擁有優質睡眠的標誌。但如果你太快睡著，你可能睡得不夠。「如果有人太快睡著，比如頭一沾枕頭就著了，這也許是他們睡眠不足的跡象。」

8. You have the energy to do the things you want to do 有精力做你想做的事

Geyer said that there was one word that kept coming to her mind when she thought of good health: energy. It』s so non-specific, but having the energy to do the things you want to do is usually a very good sign of good health, she said. "And that energy can be physical energy and emotional energy."

蓋耶說，在想到好身體時，有一個詞反覆地出現在她的腦海：精力。有精力做你想做的事通常意味著身體很好。這裡說的精力不特指某一種，可以是身體精力，也可以是情感能量。

No matter what, remember that health is individualized. If you』re worried you』re not healthy — or you』re just curious about where you stand — make sure to see your doctor.

不論如何，記得健康是因人而異的。如果你擔心自己不健康，或者你好奇自己的健康狀況，一定要去看醫生。

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