總是覺得特別累？各種方法教你擺脫疲勞

Are you tired all the time? It’s a symptom so common it even has a handy acronym – TATT – used by doctors on medical notes.
你是不是一直感到很累？這種症狀非常常見，甚至都有縮寫：TATT——醫生們在寫醫療記錄時通常使用這種縮寫。

One in five Britons say they are, according to NHS figures, with one in ten suffering long-term problems. Yet just a third of these will have anything physically wrong with them, making it a tricky problem to tackle.
英國國家醫療服務計劃的數據顯示，五個英國人中就有一個人覺得特別累，十個人中就有一個遭受長期的困擾。三分之一的英國人會因長期的疲倦而造成身體不適，這是非常棘手的問題，急需解決。

Here, experts reveal their favourite methods, from cutting out a nightly tipple to limiting time spent on your laptop.
在這裏專家們給出了他們最喜歡的方法，從不夜間飲酒到減少在筆記本前的時間無所不有。

WAKE UP AND SMELL THE COFFEE
一、清醒點兒聞聞咖啡

DO drink six to eight glasses of water a day
每天喝六到八杯水

Catherine Collins, chief dietician at St George’s Hospital, South London, says: ‘Without adequate fluid intake, blood pressure drops, slowing delivery of oxygen to the brain, which can leave you feeling tired.’
倫敦南部聖喬治醫院首席營養師凱瑟琳-柯林斯說：“如果沒有足夠的液體攝入量，血壓會下降，向大腦中輸入氧氣的速度會減慢，這會讓你感覺疲憊。”

The amount of fluid needed depends on the individual, but you should aim to pass urine at least three times a day. Between six and eight glasses of water-based drinks – including tea and coffee – a day are recommended.
每個人需要的液體量都不同，但是一天至少要排尿三次。推薦每天喝上六杯到八杯飲料——包括茶和咖啡.

‘Coffee is often vilified but the caffeic acid it contains is a great way to instantly increase alertness and blood pressure,’ says Collins.
“咖啡經常被人誤解，但是咖啡裏包含的咖啡酸是立即提升機敏性和血壓的絕佳方式，” 柯林斯說。

DON’T have a nightly glass of wine
不在夜間喝酒

‘Alcohol has a dehydrating effect,’ says Collins. ‘Added to that, the chemicals in alcohol disrupt your sleep cycle, preventing you from entering deep sleep.’
“酒精能脫水，” 柯林斯說。“除此之外，酒精中的化學物質會擾亂你的睡眠週期，阻止你進入深度睡眠。”

VITAL VITAMINS
二、重要的維生素

DO take a magnesium supplement
補充鎂元素

‘Magnesium plays a vital role in maintaining blood glucose levels, muscle health,’ says nutritional therapist Dr Elisabeth Philipps. ‘A deficiency can leave you feeling lethargic.’ Magnesium is found in leafy vegetables and nuts, but a supplement can help. Take between 200mg and 400mg a day.
“鎂元素在維持血糖水平、肌肉健康等方面發揮着重要作用，” 營養治療師伊麗莎白-菲利普斯博士說。“缺少鎂元素會讓你感覺疲憊。” 綠色蔬菜和堅果中含有鎂元素，也可以服用一些補充劑。每天服用200毫克到400毫克。

DON’T become deficient in B vitamins
不要缺乏B維生素

A supply of all eight B vitamins is essential for feeling energised. ‘Vitamins B1, B3, B5 and B6 are crucial for the conversion of food into energy,’ says Dr Philipps. B vitamins can be found in chicken, nuts, eggs, cheese and Marmite.
8種B維生素中都是讓你感覺精力旺盛的必要元素。“在把食物轉化爲能量的過程中，維生素B1、B3、B5和B6發揮着重要的作用 。” 菲利普斯博士說。雞肉、堅果、雞蛋、奶酪和酵母中都含有B維生素。

TIME YOUR POWER NAP
三、安排時間午睡來恢復力量

A nap can take the edge off an afternoon slump, but the duration of a siesta is crucial. ‘It has been clinically proven that taking a nap for up to 30 minutes is revitalising,’ says Dr Chris Idzikowski, director of the Edinburgh Sleep Centre.
午睡能趕走下午的疲憊，但是午睡的時間長短是至關重要的。“臨牀已證明，30分鐘的午睡能讓人恢復活動，” 愛丁堡睡眠中心主任克里斯-伊濟科夫斯基博士說。

DON’T throw yourself back into action immediately
睡完後不要立刻活動

Allow 15 minutes to wake up after a nap. ‘Everyone suffers with what we call sleep inertia after a nap – sometimes a person can seem drunk,’ says Dr Idzikowski. ‘You need to give your brain time to recover and regain composure.’
午睡後要有15分鐘清醒的時間。“每個人小睡後都有睡眠慣性——有時看起來就像醉了一樣，”伊濟科夫斯基博士說。“你需要時間讓大腦恢復來獲得平靜。”

It isn’t fully understood why napping is beneficial, but it is thought that it gives the brain a chance to pause and rest.
現在並不清楚爲什麼午睡對人體有益，人們認爲午睡給大腦提供了暫停和休息的機會。NO GRAINS, NO GAINS
四、沒有穀物，沒有收穫

DO eat low-GI foods
吃低血糖生成指數的食物

Choosing unprocessed foods with a low glycaemic index (GI) will maintain steady energy levels, says Dr Philipps: ‘Choose slow-burning whole grains, brown rice and whole meal bread in your diet but don’t overfill your plate. Digestion uses up a lot of energy so the more packed the plate, the more tired you will feel. This is particularly the case with carbohydrates because glucose triggers the production of the hormone serotonin, which can make you sleepy.’
選擇未加工的低血糖生成指數的食物會讓能量水平保持穩定，菲利普斯博士說：“飲食時選擇代謝緩慢的全麥食物、糙米和全麥麪包，但是不要吃得過多。消化會耗用大量的能量，所以吃得越多，你會覺得越累。尤其是當你吃碳水化合物時，葡萄糖會引起荷爾蒙血清素的分泌，這會讓你昏昏欲睡。”

DON’T forget to include protein
不要忘了吃蛋白質

Ensuring you get adequate levels of protein – about 50g per day – will fight fatigue. ‘Protein slows the speed at which carbohydrates are absorbed, so there will be a steady drip-feed of glucose into your bloodstream,’ says Dr Philipps. Protein helps produce mood and energy-boosting hormones, too.
每天50克，確保每天都吃了足夠多的蛋白質，這會戰勝疲勞。“蛋白質減慢了碳水化合物吸收的速度，這樣滴入到血液中的葡萄糖比較穩定，” 菲利普斯博士說。蛋白質也有助於產生能提升情緒和能量的荷爾蒙。

GET IN THE LIGHT MOOD
五、光線

DO get enough daylight
獲得足夠的日照

If we don’t get enough, our bodies produce too much melatonin, the hormone responsible for making us feel sleepy. Even at dawn, daylight is up to 100 times stronger than the lighting at home and in the workplace.
如果沒有獲得足夠的日照，我們的身體會產生過多的褪黑激素，這種激素會讓我們感到睏倦。甚至在黃昏時，日光也比在家裏或工作場所的照明要強100倍。

‘Take a 30-minute stroll each day or move your desk near a window to increase light exposure and keep your inner clock in check,’ says Prof Foster.
“每天散步30分鐘或把桌子移到靠窗的地方來增加日照量，控制好生物鐘，” 福斯特教授說。

DON’T get too much blue light
不要接觸太多的藍光

Studies have shown that those who sit at laptops and in front of the TV late at night find it harder to drop off because the blue light emitted suppresses melatonin production. In the evening, dim your laptop light setting and try to stop watching TV one or two hours before bed.
研究表明，晚上坐在筆記本和電視前的人很難睡着，因爲藍光會抑制褪黑色素的產生。晚上，把筆記本的光線設置調低，在上牀前一兩個小時儘量不看電視。BREATHE EASY
六、簡單呼吸

DO breathing exercises
進行呼吸練習

Believe it or not, most people don’t breathe correctly and this can contribute to a feeling of lethargy, says respiratory physiotherapist Alex Hough. The following exercise helps reset your breathing pattern. By using the diaphragm – the muscle that inflates and deflates the lungs – you inhale and exhale more efficiently. Consciously relax your jaw, throat, shoulders and upper chest.
信不信由你，大部分人的呼吸方式都不正確，所以容易無精打采，呼吸物理治療師亞歷克斯霍夫說。下面的練習能幫助你重新調整呼吸模式。通過使用橫膈膜——讓肺部吸氣和呼氣的肌肉——你能更有效地吸氣和呼氣。有意識地放鬆你的下巴、喉嚨、肩部和上胸部。

Breathe in through the nose. Allow the air to glide down your windpipe as if it’s filling your abdomen. Your tummy – not your chest – should rise gently like a balloon filling with air. It might help to place a hand on your abdomen to monitor movement. As you exhale, let your abdomen sink gently like a balloon deflating.
通過鼻子呼吸。讓空氣滑入氣管，慢慢充滿腹部。你的肚子——而不是你的胸部——應該像充滿氣的氣球那樣慢慢變大。可以把手放在腹部上來感覺肚子的變化。當你呼氣時，讓腹部就像泄氣的氣球那樣慢慢變小。

You should be breathing 12 to 14 times a minute. If you breathe more frequently than this, gently slow your inhalations and exhalations.
每分鐘應呼吸12到14次。如果你呼吸的頻率較快，慢慢地調整吸氣和呼氣。

Try this exercise twice a day for a few minutes at a time. You should find yourself feeling more energised and less stressed.
一天練習兩次，一次幾分鐘。你會發現自己會更有活動，壓力也會變小。

QUICK FIXES
七、快速修復

If you suffer from mid-afternoon inertia but don’t want to glug a double espresso to get you through the rest of the day, there are alternative pick-me-ups that have been proven to work.
如果你下午三點左右昏昏欲睡，但是不想咕嘟咕嘟的喝特濃咖啡來提神，還有一些已證明有效的方法能讓你清醒。

Nibble on dark chocolate
吃點兒黑巧克力

Chocolate contains the stimulant theobromine. ‘The chemical is almost identical to caffeine but has a more measured effect on the central nervous system,’ says Dr Philipps.
巧克力中含有能讓人興奮的可可鹼。“這種物質等同於咖啡因，但是對中樞神經系統的作用比較緩和，” 菲利普斯博士說。

Stretching
伸展

A quick stretch can perk you up, says Steve Hunter, of Sport and Exercise Science at London Southbank University. ‘If we sit still at a desk all day, our bodies start to slow down. Stretching limbs stimulates neurons inside our muscles, which send signals to the brain to wake us.’
快速的拉伸能讓你振奮起來，倫敦南岸大學的體育和運動科學系的史蒂夫-亨特說：“如果我們每天都坐在桌子前，那我們的身體就會開始變慢。伸展四肢能夠刺激肌肉裏的神經元，它能給大腦發送信號來喚醒我們。”