盤點白領改善健康的十個簡單方法

1. Avoid the treats
拒絕零食

The birthday doughnuts or the homemade chocolate cookies from colleagues may be tempting, but the experts say to avoid them at all costs. Research from the Royal College of Surgeons has shown the office cake culture, in which workers bring in treats for birthdays and celebrations, is fueling obesity and dental problems.
生日甜甜圈或同事自制的巧克力曲奇也許相當誘人，但專家稱要不惜一切拒絕它們。皇家外科醫學院的研究顯示，辦公室的蛋糕文化，即員工在生日和慶祝場合給大家帶零食的現象，正使肥胖和牙齒問題惡化。

Psychologist Corinne Sweet explained how you can avoid temptation. She said: "Temptation will always present itself. You have to plan a course of action to curb your vulnerability to being seduced by something you know will trigger your need to snack. This may take effort and time, as we often hang on to what is familiar, but if you stick to it, you will soon be reaping the rewards."
心理學家柯琳·斯威特講解了該如何拒絕誘惑。她表示，誘惑總是出現。你必須設計出一個行動方案，抑制自己易受明知會引發你對零食的渴望的食物誘惑的弱點。因爲我們總是依賴熟悉的事物，這或許需要努力和時間，但只要堅持下去，你很快就可以從中獲益。

2. Make a packed lunch
自制午餐盒飯

Not only will making your lunch at home save you money, but you can also make sure it is packed full of nutrients without the high sugar, salt and fat you find in many fast food grab-and-go meals.
在家自制午餐不僅省錢，還可以確保午餐富含營養成分，不像許多方便快餐那樣高糖高鹽高脂肪。

Fast food lunches "rarely provide you with enough veg, fiber and good quality protein to keep hunger at bay and blood sugar levels stable throughout the afternoon," explained nutritionist Lily Soutter. "A great blood-sugar balancing lunch is essential for preventing that post-afternoon energy slump, as well as keeping hunger at bay."
營養學家莉莉·蘇特解釋稱，快餐類午餐很少能提供足以讓你整個下午都不感到飢餓、血糖維持在穩定水平的蔬菜、纖維和優質蛋白質。有助平衡血糖的午餐對防止午後精神不振、遠離飢餓感是必需的。

3. Top up vitamin D levels
補充維生素D

Spending short periods of time in the sunshine is a great way to top up your vitamin D levels, but if it's pouring outside or you truly can't leave your desk, there are other ways, such as eating plenty of oily fish.
曬一小會兒太陽是提高維生素D水平的好辦法，但如果外面大雨傾盆或者你實在無法離開辦公桌，還有一些其他的方法可以達到這種效果，比如多吃油性魚類。

"The best way to get vitamin D is from spending lots of time in the sun, but if this is not an option, try taking a supplement," advised nutritionist Cassandra Barns.
營養學家卡桑德拉·巴恩斯建議，獲取維生素D的最好辦法就是多曬太陽，但如果這不可行，試試服用補充劑吧。

4. Leave your screen at lunch
吃午飯時遠離屏幕

Nutritionist Shona Wilkinson of Superfood UK said get away from your desk when you're eating if you can, or at least keep your eyes off the screen.
Superfood UK的營養學家修納·威金森表示，如果可能的話，吃飯時離開辦公桌，或者至少眼睛別再盯着屏幕了。

She said: "It is important for our digestive systems to sit up straight while eating and eat slowly. If you want to enjoy your food make sure you look at it while you are eating and take the time to savor the flavors."
她表示，吃飯時坐直、細嚼慢嚥對我們的消化系統來說很重要。如果你想享受美食，確保吃飯的時候看着食物、花點時間細品食物的滋味。

5. Stay hydrated
補充水分

Remember to drink plenty of water, advised the nutritionists, as keeping hydrated is important for brain function. Dehydration can lead to headaches and fatigue.
營養學家建議，記得多喝水，因爲保持充足的水分對大腦功能很重要。缺水可能導致頭疼和疲憊。

"We should be aiming for two liters of water per day," Shona said.
修納表示，我們的目標是每天喝夠兩升水。

6. Up your steps
多走路

Even some gentle exercise everyday will improve your health, the experts said. They suggested taking a walk at lunch time - but if you can't fit this in, podiatrist Dave Wain at Carnation Footcare has some other suggestions.
專家稱，即使每天進行一些溫和運動也有益健康。他們建議在午飯時間散散步，但如果你做不到，Carnation Footcare的足療師戴夫·韋恩有一些別的建議。

"Change your route to work. Even by adding an extra five minutes of walking to your journey, you'll up your step count."
"改變你的通勤路線。即使只是在通勤路上多走上5分鐘，也能增加你的走路步數。"

7. Don't eat when stressed
不要化壓力爲食慾

Avoid heading for the cookie tin after a stressful meeting, the experts advised. They said try sitting down for lunch without talking too much, focusing on your meal.
專家建議，在開完一次讓人壓力山大的會議後，千萬別把手伸到餅乾罐裏，試着坐下來享受午餐，專心吃飯、少說話。

"By focusing on conversation rather than the eating, this may interfere with the digestive process," advised Shona Wilkinson. "It's also important to chew properly, at least 30 times each mouthful."
修納·威金森建議，將精力放在聊天而非吃飯上可能會妨礙消化過程。充分咀嚼也很重要，每口飯菜至少要咀嚼30次。

8. De-stress with a to-do list
通過列待辦事項清單減壓

If you don't have time to go out and clear your head on your lunch break, the experts advised writing a to-do list to gather your thoughts.
如果午休時間你沒空外出清醒頭腦，專家建議列個待辦事項清單來理清你的思緒。

"If you feel the symptoms of stress coming on, learn to get your priorities right," advised Marliyn Glenville, author of "Natural Alternatives to Sugar". "Learn to say no if you feel that you have taken on too much. Being assertive is invigorating and empowering. It also helps to make lists of what is, or is not, a priority, and to tackle the priority tasks first."
《糖的天然替代品》一書的作者瑪裏琳·格倫維爾建議稱，如果你感覺壓力症狀即將來襲，要學會分清事情的輕重緩急。覺得自己承擔了太多事情時，要學會拒絕。自信果斷能使人充滿活力、感到有自主權，還有助於制定優先和非優先事項清單、優先處理緊要任務。

9. Clean your desk
清理辦公桌

Desks have been known to harbor 400 times more bacteria than the average toilet seat - stomach-churning news for those who eat at their desks.
據悉，辦公桌所藏的細菌量比普通坐便器墊圈高400倍，這對那些坐在辦公桌前用餐的人來說可真是個倒胃口的消息。

Try to spare five minutes a day to give your desk a tidy up and a clean.
試着每天騰出5分鐘的時間來整理和清潔你的辦公桌。

10. Embrace fidgeting
學會"坐立不安"

Are you naturally someone who feels like they constantly have to move, whether that's simply tapping your foot, or swinging on your chair?
無論是簡單地用腳打拍子還是坐在椅子上搖晃身體，你是那種天生好動、經常要做些小動作的人嗎？

Some studies have suggested this could actually help you burn a few calories, so embrace your fidgeting.
一些研究已經表明，這樣其實可以幫你消耗少量卡路里，所以加入"坐立不安"大軍吧！