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Hey there. Welcome to Life Noggin!
大家好！欢迎来到脑洞大开的生命奇想。
Everyone in the human world is stuck inside at the moment. Well, at least they should be.
人类世界的人现在都被困住家里了。至少他们应该这样。
While staying at home may sound like a dream scenario to some of you homebodies out there,
对喜欢待在家里的人来说，这就像是梦幻的剧情。
there are some important things to keep in mind when you're spending weeks at a time inside if you want to stay healthy.
当你要在家里度过数周的时间时，要保持健康的话，需要知道一些重要的事情。
Physically and mentally. All that time indoors could lead to certain medical issues that can worsen as the days stack up.
身体和精神上。随着时间的累积，一直待在家中可能会导致某些健康问题恶化。
One of the risks comes from a major part of our home environment - the air we breathe.
其中一个主要的风险来自家庭环境，我们呼吸的空气。
Things like mold, dust, fibers, smoke, pet dander, cleaning products, all contribute to indoor air pollution, which can be up to five times more concentrated than outdoor air pollution.
霉菌、灰尘、纤维、烟雾、宠物皮屑、清洁产品等都是造成室内空气污染的因素，室内空气污染的浓度是室外空气污染浓度的五倍。
Indoor pollutants can trigger asthma or allergy attacks or cause irritation, headaches, or flu-like symptoms.
室内污染物可引发哮喘或过敏，或引起过敏、头痛或类似流感的症状。
So rev up those purifiers. I sure am Sneezy! Another issue with being cooped up for so long is the lack of sun exposure.
所以让净化器更快的工作吧。我都要打喷嚏了！另外一个长时间不出门的问题是缺少阳光照射。
We touched on this in a previous video, but it definitely worth repeating. Sunlight is your primary source of vitamin D.
我们在之前的视频中提到过这个，但它绝对值得重复。阳光是维生素D的主要来源。
Without direct exposure, your levels of vitamin D will drop which could put you at risk for poor bone health, multiple sclerosis, and even cancer.
如果没有直接照晒，你体内的维生素D水平就会下降，这可能会让你面临骨骼健康状况不佳、多发性硬化症甚至癌症的风险。
Sun exposure also helps regulate your circadian rhythm, which tells your body when to sleep, release hormones, and perform other bodily functions.
太阳照晒也能帮助你调节生物钟，它能告诉你什么时候睡觉，释放荷尔蒙，何时发挥其他身体功能。
An irregular rhythm, caused by decreased exposure to sunlight, can lead to sleep disorders, obesity, and depression.
由晒太阳减少导致的生物钟不正常，可导致睡眠障碍，肥胖和抑郁。
To get your daily dose of sun, if you can, spend some time outside.
如果可以的话，在外面待一段时间，满足晒太阳的需求。
At the very least, open up the curtains or windows and bask in the sunlight for a bit. Be a plant. Soak it up.
至少，打开窗帘或窗户，在阳光下晒晒太阳。做一个植物。沉浸在阳光中。
The World Health Organization has recommendations for ways to stay physically and mentally healthy when stuck at home for a while....and guys, it might be a long while.
世卫组织已有如何在家中保持身体和精神健康的建议...可能还得坚持一段时间。
Eating healthy is a great start as it can actually boost your immune system.
健康饮食是一个很好的开始，因为这能增强你的免疫系统。
So limit your sugar, salt, fat, and alcohol intake. And now more than ever, don't smoke.
所以要限制你的糖，盐和脂肪和酒精的摄入。还有比往常更重要的是，不要抽烟。
It can make virus symptoms worse and increase your risk of getting seriously sick.
它会使病毒症状更严重，增加你患更严重疾病的风险。
You should also exercise for around 30 mins each day.
你也应该每天运动大约30分钟。
If you can't safely go outside for a run, you can find plenty of home workout classes on YouTube.
如果你不能安全地外出跑步，你可以在油管上找到很多家中锻炼课程。
And take small breaks throughout the day to just get up and move around.
每天稍作休息，站起来活动活动。
For good mental health, do something that gets your mind off of the crisis.
对于心理健康来说，做一些不再让你想危机的事情。
Whether that be reading a book or playing video games, it's important to take a mental break too.
读书或者玩电子游戏，重要的是心理上也要休息。
I love to play Animal Neighbors for the Blocktendo Swatch. I love these non copyrighted villagers.
我喜欢在Blocktendo Swatch上玩动物邻居。我爱这些没有版权的村民。
Except this one. This one will be exiled. Advice from psychology experts to promote good mental health during this time include:
除了这一个。这个人会被流放。在这段时间里，心理学专家对促进心理健康的建议包括：
creating a routine such as showering and putting on new clothes to create a sense of normalcy, staying connected with family and friends to reduce loneliness or depression,
养成一些习惯，比如洗澡，穿新衣服，营造一种正常的感觉，与家人和朋友保持联系，减少孤独感和抑郁感。
keeping entertained with activities or TV to stay mentally active, and focusing on positive news stories instead of "doomscrolling".
通过娱乐活动或看电视来保持精神活跃，关注积极的新闻故事而不是“末日新闻”。
It's not as cool as it sounds. It's actually super depressing. We all have our part to play in this pandemic.
它不像它听起来那样好看。实际上它很致郁。我们在这场疫情中都有自己的角色。
I know it's a scary time, but staying home right now is a vital step to stopping the spread and saving lives.
我知道现在很可怕，但是待在家里是停止病毒传播和挽救生命的重要步骤。
So what have you been doing to pass the time indoors? Do you have any suggestions for the people watching?
所以你在家里做什么事情来度日呢？你有建议给看视频的朋友们吗？
Let me know in the comment section below.
请在评论区告诉我你的答案。
As always, my name is Blocko, this has been life noggin, Stay home. Stay safe. And keep on thinking.
我是宝高，这里是脑洞大开的生命奇想，呆在家里。保持安全。不要停止思考。
