緩解壓力的6個驚人祕密
Even though you can flip on the tube and watch Emeril, Guy, Jamie, or Tyler whip up a mean meal, off the Food Network it's still women who do the lion's share of the food shopping, cooking, and cleanup. But you don't have to resign yourself to feeling frazzled.
儘管你可以打開電視機觀看Emeril, Guy, Jamie或Tyler吃一頓節儉的飯，但是在美食頻道以外，總是女性做大部分的食品購物，做飯和打掃衛生。但是你不需要屈從地感到疲憊。
"What distinguishes one person's meltdown from another's indifference is their perception of control over the situation," says Paul J. Rosch, M.D., president of the American Institute of Stress. Try these strategies, and you'll be prepared to shrug off any tough situation thrown at you.
“區別一個人的崩潰和另一個人的冷漠在於對控制這種情況的認知。”美國壓力研究所總裁保羅•羅希博士說。嘗試這些策略，你將擺脫任何投向你的困難問題。
1. Take time for YouTube laughs
Just the anticipation of laughing significantly decreases levels of the stress hormones dopac, cortisol, and epinephrine, according to researchers at Loma Linda University in California.
1. 花時間看YouTube的趣事
根據加尼福利亞洛瑪連達大學研究人員的研究，笑的慾望可以極大降低壓力荷爾蒙多巴克，皮質醇和腎上腺素的水平。
2. Chew some healthy fat
According to a study from the University of Pittsburgh, people with the highest blood levels of EPA and DHA omega-3 fatty acids are happier, less impulsive, and generally more agreeable. Boost your mood by adding foods rich in omega-3s — salmon, herring, and sardines top the list — to your week's meals. Or try a daily supplement of 400 milligrams each of EPA and DHA fish oils.
2. 咀嚼一些健康脂肪
根據匹茲堡大學的一項研究發現，體內EPA和DHAΩ-3脂肪酸的血液水平更高的人會更快樂，不易衝動和總體上更和藹可親。通過對你每週的膳食增加富含Ω-3脂肪酸的食物提高你的情緒——居首位的是鮭魚，鯡魚和沙丁魚。或者，嘗試每天各補充400毫克的EPA和DHA魚油。
3. Drop a strategic F-bomb
Swearing reduces stress, according to research published in the Leadership & Organization Development Journal. We don't suggest saying "%&* it!" in the middle of an intimate dinner party, but a strategically placed expletive in the privacy of your car, kitchen, or bedroom can help you blow off steam.
3. 投下戰略的F彈
根據《領導與組織發展雜誌》發表的研究結果，咒罵可以減輕壓力。我們並不建議在一個私人宴會中說"%&* it!"，但是戰略上，在自己的車，廚房或臥室裏一個名列前茅的咒罵語可以幫你減壓。
4. Try your hand at acupressure
Acupressure is a quick and effective tension releaser — it can reduce stress by up to 39 percent, according to researchers at Hong Kong Polytechnic University. For fast relief, massage the fleshy area between your thumb and index finger for 20 to 30 seconds
4. 試着對手進行按摩
根據香港理工大學的研究人員報道按摩是快速有效的壓力緩解器——它可以減輕高於39%的壓力。如果想快速減輕壓力，就對拇指和食指中有肉的地方按摩20—30秒。
5. Treat yourself to dark cocoa
Flavonoids in cocoa relax your body's blood vessels so that arteries can dilate, reducing blood pressure, a study published in the Proceedings of the National Academy of Sciences found. Look for dark chocolate or cocoa powder, which have more of the stress-busting compound than milk chocolate, and keep it to one serving.
5. 用黑可可款待自己
發表在《國家科學院院刊》的一項研究發現，可可中的黃酮類可以鬆弛你體內的血管，所以擴大動脈，降低血壓。找一些比牛奶巧克力含有更多減壓化合物的黑巧克力或可可粉，並把它當成一種食物。
6. Enjoy a cup of tea
In a study at University College in London, 75 volunteers drank the equivalent of a cup of black tea before completing two stressful tasks. Afterward, their cortisol levels dropped an average of 47 percent, compared with 27 percent for the people who didn't imbibe.
6. 享用一杯茶
英國倫敦大學學院的一項研究，75名志願者完成兩個壓力任務前喝相同數量的紅茶。完成任務後，他們的皮質醇水平平均下降了47%，相對於那些沒有喝紅茶的人，只下降了27%。
