日常健康“七宗罪”，你也有吗？

他建议排便有困难的患者坐在马桶上时，在脚下垫点儿东西，因为这样有助于模拟蹲着的姿势。

Daily sin: cleaning
七宗罪之五：做清洁

It’s the perfect excuse to unplug the vacuum and abandon the washing up — housework can actually be bad for your health, according to research published earlier this year.
拔掉吸尘器的插头，丢开脏碗碟有了完美的理由——今年早些时候发表的研究称，家务活实际上对健康有害。

Scientists in the U.S. found those who took on most of the responsibility for running the home had significantly higher blood pressure than those who left it to their partner.
美国科学家发现，包揽大部分家务活的人与把家务活留给配偶做的人相比，血压要高出很多。

Daily sin: breathing wrongly
七宗罪之六：错误的呼吸方式

Ask anyone to take in a deep breath and they will no doubt puff out their chest as they inhale — but this is wrong, says Neil Shah, psychotherapist and director of the Stress Management Society.
压力管理协会主任、心理医生尼尔•沙说：“随便找个人做深呼吸，他吸气时肯定是胸腔鼓起。但这种呼吸方式是错误的。”

‘This means that stale air lingers in the bottom of our lungs.Yet it’s the bottom section of the lungs that contains the warmest and wettest blood vessels — the most efficient for gas exchange and moving oxygen into the blood.’
“这就意味着浑浊的空气老是存留在肺的底部。但正是肺的底部含有温度最高、血流量最大的血管，最频繁的气体交换在这里进行，将氧气运送到血液中。”

Luckily, you can train your body to go back to breathing properly, he says.
尼尔•沙说，幸运的是，你可以通过训练自己来恢复恰当的呼吸方式。

To practice it, try to inflate your stomach as you breathe in, while keeping your chest relatively still — imagine a beach ball inflating in the space between your belly button and your spine, pushing your tummy out.
正确的训练方式是：吸气时保持腹部鼓起，而保持胸部相对静止不动，想象你的肚脐和脊椎之间有一个大型充气球正在膨胀，正在把你的胃推出去。

Then contract your abdominal muscles on the exhale.
接下来呼气时要收缩腹肌。

Just a few minutes each day practising can have a huge effect — it can help combat stress and even lower blood pressure.
每天只需练习几分钟就会有显著的效果。恰当的呼吸方式可以减少压力，甚至可以降低血压。

Daily sin: relaxing after dinner
七宗罪之七：饭后即刻放松

We’ve all been there — after a busy day you whip up a quick supper before relaxing on the sofa for an hour and then head towards your bed.
忙碌了一天，匆匆吃过晚饭，就在沙发上瘫坐一小时，然后去睡觉，这样的情况我们都有过。

‘If you’re inactive during the evening, or you eat just before bed, your body’s more likely to lay down that food as fat,’ says Claire MacEvilly, nutritionist at the Human Nutrition Research laboratory at Cambridge University.
剑桥大学人类营养研究实验室的营养学家克莱尔•麦可艾弗里称：“如果你晚上不怎么活动，或是吃完就睡的话，身体就更容易把摄入的食物转换成脂肪积攒下来。”

‘But taking a brisk 20-minute walk after dinner means there’s no reason why eating your evening meal at 8pm, or even 9pm should make you put on any weight.’
“但如果饭后散步20分钟的话，就算你晚上8点甚至9点吃饭，也不会长胖。”

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