10個讓你快樂起來的科研發(fā)現(xiàn)

1. 嘗試「重啟」鍛煉

Britons with mental health conditions could face delays of up to a year before accessing professional help, according to new research. But studies show that many enjoyable leisure activities are just as effective as psychotherapy or medication, especially if they involve exercise. This generates a surge of new neurons in the hippocampus, the area of the brain responsible for emotion, say researchers at King’s College London.

一項最新研究顯示，具有精神健康問題的英國人在獲得專業(yè)幫助之前，可能會拖延長達一年時間。但該研究表明，許多愉快的休閑活動也可以與心理治療或藥物治療一樣有效，特別是當這些活動涉及鍛煉時。倫敦大學(xué)國王學(xué)院的研究人員表示，鍛煉會促使海馬體中生成一波新的神經(jīng)元，而人腦中的這一區(qū)域負責(zé)掌控情緒。

2 COMPETITION IS THERAPY

2. 競爭就是治療

Playing football boosts self-confidence and happiness. A 2017 Scottish study found that playing the beautiful game boosted mood and self-confidence in psychiatric patients due to the competitive element which, researchers say, encourages confidence.

踢足球可以提升自信與幸福感。2017年，蘇格蘭的一項研究發(fā)現(xiàn)，由于競爭要素的存在，這種美好的運動可以提升精神病患者的情緒與自信。

3 KNITTING BEATS DEPRESSION

3. 編織戰(zhàn)勝抑郁

Knitting twice weekly eases stress, low mood and anxiety, according to a review of 15,000 people. It distracts us from mental or physical pain, evoking a state of relaxation that also lowers blood pressure.

根據(jù)15000人的反饋，每周展開兩次編織活動可以減少壓力、低沉與焦慮。編織會分散我們的精神或身體疼痛，喚醒人體的放松狀態(tài)，同時降低血壓。

4 YOU’RE HEALTHIER AMONG THE WEEDS

4. 你在草叢中會更健康

Studies show that gardening reduces suicidal thoughts in those with depression by up to 20 per cent.

一項研究表明，園藝可以減少抑郁癥患者高達20%的自殺念頭。

5 FOREST THERAPY REDUCES ANXIETY

5. 森林療法可減少焦慮

Exploring nearby greenery, a pastime known as ‘forest bathing’, encourages calm. National University of Taiwan researchers found just 48 hours in a forest reduced anxiety, exhaustion and hostility in 16 middle-aged women.

探索附近的綠地，去享受一種被稱為「森林浴」的消遣，這樣有助于回歸平靜。臺灣大學(xué)的研究人員發(fā)現(xiàn)，只需在森林中待上48小時，就能減少16名中年婦女的焦慮、疲憊與敵意。

6 BOOST BODY CONFIDENCE IN AN ART CLASS

6. 藝術(shù)課提升身體自信

Life-drawing classes featuring nude models could improve amateur artists’ confidence by increasing body appreciation and decreasing body dissatisfaction. An Anglia Ruskin University study of 138 art students showed that life-drawing sessions helped them offset media depictions of ‘idealised’ bodies.

以裸體模特為主題的人體素描課程可以通過提高自我身體欣賞與減少自我身體不滿來提升業(yè)余藝術(shù)家的自信心。安格利亞魯斯金大學(xué)一項針對138名藝術(shù)生的研究表明，人體素描課程幫助這些學(xué)生抵消了媒體對于「理想化」身體的描繪。

7 WALKING TO WORK STOPS YOU OVER-THINKING

7. 走路上班以免想太多

Walking to work instead of driving lowers depression risk, say Stanford University researchers, whose study concluded that drivers regularly stuck in traffic for 90 minutes or more had greater incidence of worrying and rumination than pedestrians.

斯坦福大學(xué)的研究人員表示，步行上班而非駕駛可降低抑郁風(fēng)險。他們在研究后得出的結(jié)論是：經(jīng)常堵車90分鐘或更長時間的駕駛者會比行人更容易煩躁與?反芻(譯者注：反芻是指經(jīng)歷負性事件后，對事件、自身消極情緒狀態(tài)及其可能產(chǎn)生的原因和后果進行反復(fù)而被動的思考)。

8 BAKING SOOTHES STRESS

8. 烘烤舒緩壓力

Baking a cake or preparing dinner for a loved one increases happiness, a study of 650 people in Australia discovered. Baking is thought to be beneficial due to the ‘mindful’ actions involved, such as measuring ingredients, that distract from troubling thoughts.

澳大利亞一項針對650人的研究發(fā)現(xiàn)，為喜歡的人烘焙蛋糕或準備晚餐可以提升幸福感。烘焙之所以被視為有益，是因為其所涉及的「謹慎」行為，例如測量配料，這些行為會分散令人不安的想法。

9 A FURRY FRIEND MAKES YOU HAPPY

9. 毛茸茸的伙伴會令你快樂

People who live alone have a better quality of life if they have a pet. A review of 17 studies in BMC Psychiatry found a surge in neural activity related to happiness in pet owners’ brains when they stroked or talked to the animals. It’s all down to oxytocin, the so-called ‘love hormone’ that promotes bonding.

如果有寵物的話，獨居者的生活質(zhì)量會更高。《BMC Psychiatry》期刊上一項針對17項研究的回顧發(fā)現(xiàn)，當寵物主人撫摸寵物或與其交談時，寵物主人大腦中與快樂相關(guān)的神經(jīng)活動就會激增。其本質(zhì)則取決于催產(chǎn)素，即所謂促進結(jié)合的「愛情激素」。

10 MUSIC EQUALS PLEASURE

10. 音樂等于愉悅

Joining a choir or listening to live music can arouse feelings of euphoria as it triggers the release of a ‘reward’ hormone in the brain known as dopamine. Young music fans who frequently listened to music they enjoyed were less likely than non-music fans to be diagnosed with a mental health condition, according to an Australian study.

加入合唱團或傾聽現(xiàn)場音樂都可以引發(fā)愉悅感，因為這樣會觸發(fā)大腦中稱為多巴胺的「獎勵」激素。澳大利亞一項研究表明，相比于對音樂不感冒的人，經(jīng)常聽喜歡音樂的年輕樂迷更不太可能被診斷出心理健康問題。