減少社交媒體的使用,多喝水
Don't ban booze
不要禁酒Dry January is great in theory, but there's no real health gain if you abstain for a month only to go back to drinking just as heavily for the rest of the year.
理論上來說，"一月戒酒"活動是件好事兒，但如果你只是禁酒一個月，剩下的月份又會盡情豪飲，那這個活動可能並不會爲你帶來真正的健康益處。Also, January can be a tough, cold month when banning things outright will just make you feel miserable. A healthier, longer term goal is to simply drink a bit less, every week. Aim to stick to the official Government guidelines which recommend no more than 14 units each week.
此外，一月份又冷又苦，完全禁酒可能會讓你痛不欲生。更健康、更長遠的目標？每週少喝一點。旨在堅持官方公佈的政府指南，該指南建議每週飲酒量不要超過14單位。
Integrate exercise into your daily life
將鍛鍊融入日常生活One reason why many people stop going to the gym or ditch a new fitness plan is because they see exercise as an "add-on" - something they only do when they can find the time. Research shows extra activity is much more likely to become a habit if you find ways to simply incorporate it into your daily routine. Walk the kids to school or cycle to work and use your lunch hour for a brisk walk to run errands.
很多人不再去健身房或者放棄新的健身計劃，導致這一現象的一個原因就是他們認爲鍛鍊是附加物--只會在有時間的情況下鍛鍊。研究表明，如果你有方法將額外活動融入日常生活，那它們很可能會成爲你的習慣。走路送孩子上學或者騎車上班、午餐時間快速走一走、辦點差事。Make breakfast a happy meal
早餐吃的開心Choose a brekkie that's scientifically shown to lift your mood and boost your health: "Poached eggs on granary toast is the perfect mood-lifting combination," advises nutritionist Linda Foster.
選擇被科學證明的能改善心情、促進健康的食物作爲早餐。營養學家琳達·福斯特建議："在烤麪包上放荷包蛋就是個完美的選擇，能讓你心情變好。"The high protein hit will also keep you feeling fuller for longer and therefore less likely to snack on sugary treats.
高的蛋白質含量也會讓你的飽腹感更持久，使你不太可能吃甜食。Diary in down time
不開心的時候寫日記A little pressure every now and again is part of life, but when stress becomes chronic, it can increase your risk of sleep problems, depression and heart disease. "Long work hours, not switching off and lack of time with family and friends can exacerbate stress," says Dr Meg Arroll, psychologist for Healthspan. "But all too often relaxation is seen only as an indulgence."
時不時的壓力是生活的一部分，但當壓力變成慢性壓力時，你可能會睡不好覺、抑鬱、患心臟病。"長時間的工作、不關機、沒有時間和家人、朋友相聚會加劇你的壓力，"Healthspan的心理學家Meg Arroll醫生說道。"但老是放鬆自己又太過放縱了。"Make this the year you prioritise down time - be that yoga classes, weekends away or walks in the park.
今年不開心的時候，你可以做這些事--上瑜伽課、週末出遠門、或者在公園散步。Designate every day a D-day
每天都要吃維生素DSunlight is the body's main source of vitamin D, and deficiency can increase your risk of depression and catching colds and flu. With up to 50% of Britons deficient in this nutrient, the Government now recommends we take a daily vitamin D supplement of 10mcg over the winter.
日光是身體獲得維生素D的主要來源，缺乏這一維生素會增加人們患抑鬱、流感的風險。50%的英國人都缺乏維生素D，因此政府建議，冬日每天都要補充10微克的維生素D。
