寒冷冬季8种健康的保暖方式.doc

Many of us groan at the first signs of oncoming winter, and look for any excuse we can get to stay snuggled under those covers.
当寒冷的冬季释放出来第一个信息时，我们很多人都对此欢呼声一片，这似乎为我们赖床找到了更好的借口。
But hibernating indoors isn't the only way to stay warm -- there are far healthier (and less isolated) ways to heat up. Check out these eight ways to stay warm this winter, many of which even come with added health benefits.
一直宅着也不是唯一保暖的方法——有更多更加健康（不那么与世隔绝）的方法来升温。下面这八种方法让你这个冬天不再寒冷，有些甚至对健康还有好处。
1. Spend Time Being Social
1. 把时间花在交际上
If you're flipflopping between a night out with friends or a night under the covers, consider this: Spending time socializing could make you feel physically warmer than being alone. A study conducted by the University of Toronto researchers found that social exclusion literally feels cold. So despite the frigid temperatures and the temptation to hibernate, make an effort to spend some time with your buddies.
你是愿意晚上都用来和朋友在一起，还是一晚上躲在被子里呢？考虑下这个建议吧，交际能让你身体感觉更温暖，同时也不会那样孤单。多伦多大学研究表明缺乏交际会感觉更冷。所以别再害怕低温，也别再冬眠，多花点时间和朋友们一起度过吧。
2. Get Nutty
2. 吃点坚果
Foods that are high in healthy fats -- like nuts -- help the body regulate its temperature, which is why people whose diets are deficient in fat often report feeling cold, Self magazine reported. So grab a handful when you feel the chill (just be mindful of portion sizes) and reap the many other benefits of nuts.
富含健康脂肪的食物非坚果莫属！《悦己》杂志曾报道，坚果能帮助身体保持体温，这就是为什么有些人在节食过程中若少吃脂肪类食品会觉得很冷的原因。所以当觉得冷的时候，抓一把坚果吃（只要稍微注意下脂肪含量），你能得到不少由坚果带来的好处。
3. Snuggle Up
3. 蜷缩起来
As if you need more reason to cuddle up! Aside from the extra body heat, cuddling releases that feel-good hormone, oxytocin, that reduces stress and lowers blood pressure.
蜷缩是个好办法！除去增加体内温度之外，还能释放让人感觉舒适的荷尔蒙催产素，这能缓解压力降低血压。
4. Get Moving
4. 动起来
Make an effort to exercise and you'll reap benefits beyond mood-boosting endorphins and maintaining a healthy weight.
尽量多运动，你能获得不少好处，比如分泌出让心情舒畅的安多芬，以及保持体重。
Fitting in a sweat session will increase blood circulation throughout your body, which can help you stay focused, handle stressful situations and, of course, warm up. That's because when it's cold out, circulation in parts of the body, like the fingers, decreases, which is why those extremities are often the first to feel cold when the temperature drops, Livestrong reported.
健身直到出汗能增加体内的血液循环，使你精神更加集中，易于在重压之下处理事情，当然还能让你暖起来。抗癌基金会Livestrong曾报道说，当外界寒冷的时候，部分体内的循环（如手指处）都会下降，这就是为什么一旦气温下降，我们的四肢总能最先感到寒冷的原因。
5. Sip On Something Steamy
5. 喝热饮
Drinking a hot beverage will warm you right up (and of course, there's nothing like a piping-hot mug against your frigid fingers). And, if you pick the right drinks -- like teas and coffees (preferably sans the added sugar and cream) -- you could be sipping on some serious health perks:
喝热饮能让你迅速暖起来（当然，滚烫的杯子也能让你的手指迅速变暖）。如果你选对了饮料，比如茶或者咖啡（通常会添加糖或奶），这对你的健康还真是好处不少。
Green tea, for example, is high in antioxidant polyphenols which are able to help our bodies fight against the cell-damaging free radicals acquired through the environment. And coffee, which also contains antioxidants, has been shown in several studies to lower the risk of some cancers.
比如绿茶说富含抗氧化多酚，可以帮助身体减少外界环境对细胞的辐射伤害。还有几项研究表明，咖啡富含抗氧化剂，也能有效防癌。
6. Start With Soup
6. 先喝汤
Like tea, a hot soup can warm you from the inside out. But it could do more than help you heat up -- soup is filling, which means it could help if you're trying to cut calories. A 2007 Penn State study found that participants who first ate soup before their lunch entree reduced their calorie intake by 20 percent, compared to their soup-less counterparts. Start with a broth-based, fiber-filled (that means veggies!) soup to cut your calorie-intake and warm up.
和茶一样，热汤也能让你从里到外暖洋洋。但它不仅能让你暖起来：汤还能填饱肚子，如果你正在减肥，想要减少卡路里的摄入，那么汤能帮大忙。2007的一项研究表明，与那些饭前不喝汤的人相比，中午吃饭之前先喝汤的人能有效减少20%卡路里的摄入，喝一碗充满维生素（也就是蔬菜）的汤，减少卡路里的摄入，同时暖和自己吧。
7. Spice It Up
7. 加点作料
Incorporate some more herbs and spices into your next dish and you'll heat up while adding some extra flava'.
在菜里加点草药或者香料，给菜增添滋味的同时，还能让你暖和身体。
Ginger, in particular, can get blood circulation going and the body temperature up, WebMD reported. It warms you up from the inside
美国网路医生网站称，姜尤其能促进血液循环，使得体内温度上升。它能让你从体内暖起来。
8. Take A Warm Bath
8. 洗个热水澡
Escape the cold with a warm soak in the tub -- and sleep better, too.
好好泡个热水澡，这样能帮助你入眠。
That's because our body temperatures naturally cool down around the time we should go to sleep. H reports that taking a nice warm bath a couple hours before bedtime can raise your body temperature, prompting a greater drop in body temperature before bed -- helping you feel more relaxed.
我们睡觉的时候体内的温度一般都会下降。健康网站称睡觉之前洗个热水澡能提高体内的温度，这样上床之前体内的温度会降到更加合适的水平，会使你觉得更加放松。
文章出自于英客在线口语培训：