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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.
理论上来说，"一月戒酒"活动是件好事儿，但如果你只是禁酒一个月，剩下的月份又会尽情豪饮，那这个活动可能并不会为你带来真正的健康益处。
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，完全禁酒可能会让你痛不欲生。更健康、更长远的目标？每周少喝一点。旨在坚持官方公布的政府指南，该指南建议每周饮酒量不要超过14单位。
Integrate exercise into your daily life
将锻炼融入日常生活
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弃新的健身计划，导致这一现象的一个原因就是他们认为锻炼是附加物--只会在有时间的情况下锻炼。研究表明，如果你有方法将额外活动融入日常生活，那它们很可能会成为你的习惯。走路送孩子上学或者骑车上班、午餐时间快速走一走、办点差事。
Make breakfast a happy meal
早餐吃的开心
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.
选择被科学证明的能改善心情、促进健康的食物作为早餐。营养学家琳达·福斯特建议："在烤面包上放荷包蛋就是个完美的选择，能让你心情变好。"
The high protein hit will also keep you feeling fuller for longer and therefore less likely to snack on sugary treats.
高的蛋白质含量也会让你的饱腹感更持久，使你不太可能吃甜食。
Diary in down time
不开心的时候写日记
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."
时不时的压力是生活的一部分，但当压力变成慢性压力时，你可能会睡不好觉、抑郁、患心脏病。"长时间的工作、不关机、没有时间和家人、朋友相聚会加剧你的压力，"Healthspan的心理学家Meg Arroll医生说道。"但老是放松自己又太过放纵了。"
Make this the year you prioritise down time - be that yoga classes, weekends away or walks in the park.
今年不开心的时候，你可以做这些事--上瑜伽课、周末出远门、或者在公园散步。
Designate every day a D-day
每天都要吃维生素D
Sunlight 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.
日光是身体获得维生素D的主要来源，缺乏这一维生素会增加人们患抑郁、流感的风险。50%的英国人都缺乏维生素D，因此政府建议，冬日每天都要补充10微克的维生素D。
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