Tis the season for stress. The holidays are crazy enough, but add in year-end deadlines and sales goals, performance reviews, and the news of yet another raise not given, and you can already feel your blood pressure rise. But there’s good news: You can still stay healthy, even when work is insane. It’ll just take a little extra effort.
这是压力的季节。假期已经够疯狂的了,再加上年终最后期限和销售目标、绩效考核、加薪未成等消息,你已经感觉到你的血压升高了。但是有一个好消息:即使工作很疯狂,你仍然可以保持健康。这需要额外的努力。
 
 “When stress takes over, often the first things to go are the ones we need the most–sleep, water, exercise, whole nutritious foods,” laments nutritionist Brigitte Zeitlin. “And that can actually compound the issue, leaving you less equipped to handle the stress well.”
营养学家Brigitte Zeitlin感叹道:“当压力出现的时候,我们经常会损失一些最需要的东西--睡眠、水、锻炼和有营养的食物。”“这实际上会加剧问题,让你没有足够的能力处理好压力。”
 
Here’s exactly what you can do to keep that from happening before work gets really crazy.
在工作变得疯狂之前,你可以通过以下这些方法来防止这种情况发生。

1. PLAN AHEAD
提前计划
It’s simple, but true: “A lack of exercise or poor eating habits are often the result of bad planning.” So take some time Sunday afternoon to set yourself up for a healthful work week. You can “make healthy snacks ahead of time so they are ready to grab and go when you leave the door,” or “plan to cook at [least] three nights a week and prep any ingredients you’ll need. This will help you avoid a last-minute fast-food meal, or a sugary drink.”
这很简单,但却是事实:“缺乏锻炼或不良的饮食习惯往往是糟糕的计划导致的结果。”所以,周日下午花点时间为一周健康的工作做准备吧。你可以“提前做一些健康的零食,这样你出门的时候可以带上它们,”或者“计划一周至少三个晚上自己做饭,准备好你需要的任何配料。”这将帮助你避免在最后一刻吃快餐,或者喝一杯含糖饮料。
 
2. EAT OFTEN
加餐
It might seem counterintuitive, but you should be eating every three to four hours to fuel up for those hectic days. “When we go longer than four hours without eating, our blood sugar [levels] drop and so do our energy levels.” “By making sure you are eating a meal or snack every three to four hours, you will ensure you get through those crazy days feeling more energized and focused, which is the name of the game.” When you snack, mix it up: eat “a variety of fruit, vegetables, whole grains, and lean protein” for the best fuel.
这似乎有点违反常识,但你应该每三到四个小时吃一次饭,为那些忙碌的日子加油。 “当我们超过4小时不进食的时候,我们的血糖水平就会下降,我们的能量也会下降。”确保你每三到四个小时吃一顿饭或吃一顿小吃,你就能确保你度过那些疯狂的日子,感觉更有活力,更专注。 “当你吃零食时,食物可以尽量多样化:吃各种各样的水果、蔬菜、全谷物和瘦肉蛋白。” 
 
3. COMMIT TO ACTIVE LIVING
保持活力
After a crazy workday, the last thing you want to do is hit the gym. But if you can’t make yourself go to spin class, we encourages you to discover other ways you can be active throughout the day and get a much-needed energy boost. “Being active actually keeps your energy up; inactivity makes you feel lazy and sluggish,” says Kirkpatrick. “So move!”
在一个忙碌的工作日之后,你最不想做的事情就是去健身房。但是如果你不能让自己去上动感单车课,我们鼓励你去尝试其他方法一整天保持活跃,并且快速获得能量。“保持活力满满实际上可以保持精力充沛,反而就会懒散,” “所以动起来吧!”
 
4. BREAK UP WITH THE VENDING MACHINE
远离自动售货机
When you’re hungry and have very little time, the siren call of the vending machine can be strong. But not only is the vending machine filled with unhealthy snack choices–hello, greasy chips and sugary cookies!–those processed foods will only further sap you of your energy. “Sugary items and refined starch will wreak havoc on your mood, with quick highs and then long lows.” “Instead, keep your energy stable by choosing whole grains, filling up on veggies and fruit and ditching the sweets for your own snacks like individual packets of nut butter with some whole grain crackers, or almonds and a banana, or try a cheese stick with an apple.”
当你饿又没有时间的时候,自动售货机的警报声就会很强烈。但是自动贩卖机里全是不健康的零食——油腻的薯片和甜甜的饼干!这些加工过的食品只会进一步削弱你的精力。“含糖的食物和精制的淀粉会对你的情绪造成严重破坏,使你很快产生快感,然后又懒散很久。”“相反,你可以选择全谷物,多吃蔬菜和水果,并把糖果和全麦饼干、杏仁和香蕉等零食分开,或者尝试用苹果做奶酪棒,这样可以保持你的能量稳定。”
 
5. DRINK UP
多喝水
We’re talking water, of course. And here’s a handy trick to know if it’s time to guzzle from your water bottle: “If it’s been a few hours since you last went to the bathroom, it’s been too long since you had some liquid,” says Kirkpatrick. “Dehydration can sometimes mask itself as hunger, so be [cognizant]–and consistent. Being dehydrated saps energy and may make you eat when you’re not actually hungry.” If you get easily bored with chugging water, consider purchasing a mix-in–one that’s free of artificial sweeteners–to give the water a little added flavor, or simply pop a cucumber or slice of fruit into your water bottle.
当然,我们说的是水。这里有个方便的技巧,可以让你知道是时候狂喝水了:“如果距离你上次去洗手间已经有几个小时了,那已经太久了,你太久没有喝水了。”“脱水有时会把自己伪装成饥饿,所以要学会分辨——并寻找相应的解决办法。”脱水会消耗能量,当你不饿的时候会让你吃东西。如果你不喜欢喝水,可以考虑买一种不含人造甜味剂的混合饮料,这样可以给水增添一点味道,或者干脆把黄瓜或水果片放进你的水瓶里。
 
6. GET SOME FRESH AIR
呼吸新鲜空气
When you’re overloaded with work, you may not be thinking about taking a break. But getting just five minutes of fresh air can calm you–alleviating stress, and giving you the energy you need to get back to work. Plus, “not only will the fresh air clear your head, but it will also get you up and moving, which you won’t get from staying still in your chair.” You can work in a short outdoor walk by grabbing a tea or, if you couldn’t pack your lunch, walking to pick it up–not ordering it to the office.
当你超负荷工作时,你可能不会考虑休息。但是,只要五分钟的新鲜空气就能让你平静下来,缓解压力,给你恢复工作所需的能量。另外,“新鲜的空气不仅能让你的头脑清醒,还能让你振奋起来,让你离开椅子。”你可以在短时间的户外散步中喝杯茶,或者如果不能打包午餐的话,就步行去吃饭。
 
7. SAY NO TO SCREEN TIME
远离屏幕
When you’re at work, you have to stare at your computer screen. But if you want to be healthy enough to stare at it again tomorrow, you’ll have to steer clear of screens at home–at least, as much as possible. “When you get home, stay off your phone,” she recommends. Instead, “unwind by talking to your partner or roommate, call a friend to catch up or read a book and then get to bed as soon as possible,” she says. “No computers, no email, no iPads, no staring at the cellphone screen. The sooner you can turn away from the bright lights, the sooner that your melatonin–the sleep hormone– will start kicking in, helping you to wind down and decompress the stresses of the day.”
当你在工作的时候,你必须盯着电脑屏幕。但是,如果你想要足够健康,你就得尽可能地避开家里的屏幕,明天再盯着它看。“当你到家的时候,不要再盯着手机。”相反,“你可以通过和你的伴侣或室友交谈来放松,打电话给一个朋友,或读一本书,然后尽快上床睡觉。”没有电脑,没有电子邮件,没有ipad,也没有盯着手机屏幕。你越早远离明亮的灯光,你的睡眠荷尔蒙就会越快开始发挥作用,帮助你放松并减压。