日常健康“七宗罪”，你也有嗎？

Shower every day? Rinse after brushing teeth? These `healthy` habits could be devilishly bad for you.
每天洗澡？刷牙后漱口？這些看似健康的習慣可能會對你造成極大的傷害。

Could your daily routine be ruining your health? We all know that smoking, drinking and bingeing on junk food are behaviours to avoid if we want to keep fit — but an increasing amount of research is emerging to suggest other seemingly benign habits could also be bad for us.
你的日常生活習慣會損害你的健康嗎？我們都知道如果想保持健康，應該避免吸煙、飲酒以及無節(jié)制地食用垃圾食品，但是越來越多的研究表明其他一些貌似良好的習慣也會損害我們的健康。

Here are the seven daily sins, and what we can do about them.
以下是損害健康的七宗罪以及應對方法。

Daily sin: shower every day
七宗罪之一：每天洗澡

The modern preoccupation with personal hygiene could be to the detriment of our skin, according to Dr Nick Lowe, consultant dermatologist at the Cranley Clinic in London.
倫敦克蘭利診所的皮膚科醫(yī)生尼克•洛博士稱，現(xiàn)代人對個人衛(wèi)生的重視可能會損害我們的皮膚。

He says: “Using piping-hot water combined with harsh soaps can strip the skin of its oils, resulting in dryness, cracking and even infection.”
尼克•洛博士表示：“用很燙的水和刺激性很強的肥皂洗澡會洗去皮膚的油脂，導致皮膚干燥、開裂甚至感染。”

If the prospect of skipping a daily shower horrifies you, at least make sure you wash with cooler water, he says.
尼克•洛說：“如果不每天洗澡會讓你難以接受，那你至少要確保用涼一點的水來洗。”

If you have a tendency towards dry skin, use a soap-free shower gel or aqueous cream.
如果你的皮膚比較容易干燥，就用不含皂劑的沐浴液或者水質(zhì)乳劑。

Daily sin: sleeping eight hours a day
七宗罪之二：每日睡眠八小時

The notion of getting eight hours of solid sleep each night is a ‘modern convention’ that could leave you feeling more tired, says Professor Jim Horne, of Loughborough University’s Sleep Research Centre.
拉夫堡大學睡眠研究中心的吉姆•霍恩教授稱，每晚八小時的深度睡眠是一種“現(xiàn)代習俗”，而這個習俗可能會讓你感到更加疲憊。

‘A short four to 15-minute “power nap” can be as effective as an extra hour at night.’
“4到15分鐘的短暫‘有效小睡’和晚上多睡一小時的效果一樣好。”

He adds: ‘This modern notion that waking in the middle of the night is a bad thing can actually be destructive to the quality of our sleep.
霍恩補充道：“人們認為在半夜醒來是件壞事，這一現(xiàn)代觀念實際上會損害我們的睡眠質(zhì)量。”

‘For instance we wake at 3am and lie there becoming anxious about not sleeping, whereas we should simply get up and occupy our minds with something distracting but relaxing — such as doing a jigsaw or reading a book — until our bodies tell us we’re ready to sleep again.’
“比方講，我們凌晨三點醒來，躺在那兒，開始因為睡不著而焦躁。其實這時候我們就應該起來，做一些能分散自己注意力而又輕松的事兒——比如拼圖、看書——直到我們又想睡了為止。”

Daily sin: rising after brushing teeth
七宗罪之三：刷牙后漱口

Fight the urge to rinse after cleaning your teeth, says dentist Dr Phil Stemmer, from The Fresh Breath Centre in London.
倫敦口氣清新中心的牙醫(yī)菲爾•斯坦姆稱，刷完牙后，不應急著漱口。

‘Rinsing washes away the protective flouride coating left by the toothpaste, which would otherwise add hours of protection.’
“漱口會沖走牙膏留下的氟化物保護層，而該保護層原本會有數(shù)小時的保護作用。”

And whatever you do don’t clean you teeth straight after eating, he says.
菲爾•斯坦姆表示：“無論怎樣，都不要在吃完東西以后立即刷牙。”

‘The best routine is to brush your teeth before meals, and then freshen up after eating using an alcohol-free mouthwash.’
“最好的習慣就是在餐前刷牙，飯后用不含酒精的漱口水清潔口腔。”

Daily sin: sitting on the loo
七宗罪之四：坐馬桶

A study published by Israeli scientists in the journal Digestive Diseases and Sciences revealed that squatting instead of sitting is a more natural position. This in turn reduces the risk of bowel problems such as haemorrhoids and diverticular disease.
以色列科學家刊登在《消化道疾病與科學》雜志上的研究表明，蹲這種姿勢比坐更自然。蹲著上廁所會降低患痔瘡、憩室癥等腸道疾病的風險。

He advises patients who are having trouble with bowel movements to place something under their feet while seated on the toilet, as this helps to simulate the squatting position.
他建議排便有困難的患者坐在馬桶上時，在腳下墊點兒東西，因為這樣有助于模擬蹲著的姿勢。

Daily sin: cleaning
七宗罪之五：做清潔

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.
拔掉吸塵器的插頭，丟開臟碗碟有了完美的理由——今年早些時候發(fā)表的研究稱，家務活實際上對健康有害。

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.
美國科學家發(fā)現(xiàn)，包攬大部分家務活的人與把家務活留給配偶做的人相比，血壓要高出很多。

Daily sin: breathing wrongly
七宗罪之六：錯誤的呼吸方式

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.
壓力管理協(xié)會主任、心理醫(yī)生尼爾•沙說：“隨便找個人做深呼吸，他吸氣時肯定是胸腔鼓起。但這種呼吸方式是錯誤的。”

‘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.’
“這就意味著渾濁的空氣老是存留在肺的底部。但正是肺的底部含有溫度最高、血流量最大的血管，最頻繁的氣體交換在這里進行，將氧氣運送到血液中。”

Luckily, you can train your body to go back to breathing properly, he says.
尼爾•沙說，幸運的是，你可以通過訓練自己來恢復恰當?shù)暮粑绞健?br />
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.
正確的訓練方式是：吸氣時保持腹部鼓起，而保持胸部相對靜止不動，想象你的肚臍和脊椎之間有一個大型充氣球正在膨脹，正在把你的胃推出去。

Then contract your abdominal muscles on the exhale.
接下來呼氣時要收縮腹肌。

Just a few minutes each day practising can have a huge effect — it can help combat stress and even lower blood pressure.
每天只需練習幾分鐘就會有顯著的效果。恰當?shù)暮粑绞娇梢詼p少壓力，甚至可以降低血壓。

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

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，匆匆吃過晚飯，就在沙發(fā)上癱坐一小時，然后去睡覺，這樣的情況我們都有過。

‘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.
劍橋大學人類營養(yǎng)研究實驗室的營養(yǎng)學家克萊爾•麥可艾弗里稱：“如果你晚上不怎么活動，或是吃完就睡的話，身體就更容易把攝入的食物轉(zhuǎn)換成脂肪積攢下來。”

‘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.’
“但如果飯后散步20分鐘的話，就算你晚上8點甚至9點吃飯，也不會長胖。