健康生活指南:忙碌的你如何照顾自己?(附英文原稿)

健康生活指南:忙碌的你如何照顾自己?(附英文原稿)

认识健康的要素,规避健康风险

  • Overview
  • Instructor
  • Episodes
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Overview
himalaya
2 h 37 min
himalaya
8 Episodes

课程亮点


1. 哈佛大学医学院教师贝丝·弗拉茨医学博士是“生活方式医学”的先驱,“生活方式医学”重点是用良好的生活习惯预防疾病,保持健康。


2. 在这门课程中,弗拉茨博士将教授关于健康生活的六大关键,包括弹性睡眠、运动健身、营养、社交关系和心智成长。课程将帮助你达到最佳的健康状态。

3. 你将学到:如何在日常生活中保持健康的习惯?作为一个忙碌的职业人,如何照顾好自己和他人?如何认识健康的要素,规避健康风险?如何将每一个关键要素培养到你的生活和工作中去?

4. 本课程为英语原声课程,完整还原讲述,为你打造全英文的环境;另外配以逐字的英文文稿,帮助你快速提升英语水平,更好地吸收理解课程。



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Instructor
  • 贝丝·弗拉茨(Beth Frates)
    贝丝·弗拉茨(Beth Frates)
    哈佛医学院教师,“生活方式医学”先驱
Episodes
8 Episodes

4.Nutrition 4.营养 Key isnutrition. We can control some things in our lives, what we say, what we do,and also what we eat. We have complete control over what we put into our mouthsevery day. What are you putting into your mouth? Each day and each night, ifyou're looking to have flowing skin, abundant energy, clean arteries, healthydigestion, and lower levels of insulin nation in general, then what you eat isincredibly important. 关键是营养。我们可以控制生活中的一些事情,我们说什么,做什么,还有我们吃什么。我们可以完全控制我们每天把什么放进嘴里。你往嘴里放什么?每天晚上,如果你想拥有流动的皮肤、充足的能量、干净的动脉、健康的消化系统和较低水平的胰岛素水平,那么你吃什么是非常重要的。  Food. Isn't justcalories to get you through the day. It's a critical component of a healthylifestyle that empowers you to reach your full potential. 食物。不仅仅是卡路里让你度过一天。它是健康生活方式的重要组成部分,它能让你充分发挥潜能。  So nutrition can play asignif...

2. StressResiliency 2.压力恢复力 If we use stressto our advantage, we can find flow and increase our day to day moments of joy.So let's start with what is stress? What is stress resiliency, and why are theyeven important? The first key of healthier living is stress resiliency. Let'sfirst define stress. Stress is a state of emotional or mental strain or tensionresulting from adverse or very demanding circumstances. 如果我们利用压力的优势,我们可以找到流动,增加我们每天快乐的时刻。那么让我们从什么是压力开始吧?什么是压力恢复力,为什么它们如此重要?健康生活的第一个关键是抗压能力。我们先来定义压力。压力是一种情绪或精神紧张或紧张的状态,由不利或非常苛刻的环境造成。  There arevarying degrees of stress. When you experience anxiety, sorrow, or pain, thiskind of stress is called distress. When you experienced moderate or normalpsychological stress, this is called youth stress, which can actually bebeneficial. And even be your friend when trying to complete a projec...

7. Growth MindsetOr words make worlds. What we say toourselves creates the canvas on which we paint the day and night. Our self-talkdoes not speak to us. It often yells at us. We must learn to speak to ourselveswith an empowering voice and use a growth mindset. What does it mean to have agrowth mindset? And why is it important for health as we come to the end ofthis course, why is having a growth mindset important to continue on andsustain your health journey?[00:00:42] The sixth and final key ofhealthier living is a growth mindset. We all make mistakes and we should treatthese times as opportunities to learn and grow. Own up to your mistakes andfind ways to fix them, have compassion, especially for yourselves. Why is itimportant own up to your mistakes and find ways to fix them?[00:01:10] Have compassion, especially foryourselves. Remember that coach approach now growth mindset comes from the workof Carol Dweck at Stanford. There are two basic mindsets. According to her...

6. Social Connections Quality connections are critical for our happiness and our health. We need people in our lives love and a sense of belonging. Our basic human needs. And are included in Mazlow's original hierarchy of needs. Many of us take this for granted and in stressful times, we've had more difficulty cultivating these connections, but. [00:00:34] We must, why are social connections of basic human needs and how can you cultivate high quality connections at work? The fifth key of healthier living is social connections. One of our basic human needs is our sense of belonging or connection. Creating high quality connections at work and at home where there's trust and you can voice your thoughts and worries in a productive way is critical for your health. [00:01:11] By building high quality connections, the workplace can be at its highest level of powerful outcomes. For example, in your product development process, business negotiation, or a meeting among colleagues. When ...

3. The Power of MovementHe number twomovement, how to stay healthy. When life gets busy, the six keys to unlockingyour full potential moving our bodies is not only healthy, but fun and evenrelaxing. So if you're not driving and you can, how about you stand right up?Wiggle yourself around. Maybe take a few steps, maybe jog in place, get readyfor this key number two, right. 他第二个动作,如何保持健康。当生活变得忙碌时,释放你全部潜能的六把钥匙——移动我们的身体——不仅是健康的,而且是有趣的,甚至是放松的。所以如果你不开车,你可以,你站起来怎么样?扭动你自己。也许走几步,或者慢跑,准备好第二把钥匙,对吧。 You know, thatstretching itself releases, endorphins. Feel good hormones you could stretchright now and feel good right now. It's in your control. So here's aninvitation for you. Exercise has so many benefits, some, you know, and youcould list them right now. If I were your teacher. And I said, what are thebenefits of exercise? 你知道吗,伸展本身会释放内啡肽。感觉良好...

When a child is born, parents wishfor many things for their newborn, a stable, safe environment where the childcan grow and flourish and become truly happy. Fundamentally though, thatparents hope for good health for their baby. As Ralph Waldo, Emerson said, thefirst wealth is health. I'm Beth Fraydi's. 当孩子出生时,父母希望他们的新生儿有很多东西,一个稳定、安全的环境,让孩子成长、茁壮成长、真正快乐。但从根本上说,父母希望孩子健康。正如爱默生所说,第一财富是健康。我是贝丝·弗雷迪的。 And as a doctor focused on lifestylemedicine and educator researcher, coach, wife, and mom, I'll share my lifeexperiences, knowledge, and the evidence-based health techniques that you canuse to live a healthier, more productive life. Enjoying a healthy body peacefulmind, and a joyful heart means nourishing your body with healthy eating andgetting plenty of sound, sleep, and regular exercise. 作为一名专注于生活方式医学的医生和教育家研究员、教练、妻子和母亲,我将分享我的生活经验、知...

1.Introduction 1.介绍 You're listening to thekeys to healthier living, unlocking your full potential, a 你在倾听健康生活的钥匙,释放你的全部潜能,一个Himalayalearning audio course. So you may be wondering who I am. I'm dr. Beth Fraydi'sand assistant professor of physical medicine and rehabilitation at the Harvardmedical school. A trained physiatrist as well as a certified health andwellness coach. 喜马拉雅学习音频课程。所以你可能想知道我是谁。我是Beth Fraydi博士,哈佛医学院物理医学和康复助理教授。训练有素的理疗师和认证的健康和健康教练。  My expertise isin lifestyle medicine and empowering people like you to reach their optimallevel of wellness through adopting and sustaining healthy habits in theirlives. After decades of training, I found that health and wellness coaching isa collaborative process. And as your coach will be exploring the most essentialelements that you need for healthy living. 我的专长是生活方式医学,通过在生活中采用和维持健康的习惯,使...

5. Sleep Creativity productivity, enhanced mood and energy. You need to sleep seven to eight hours a night unless you're in the very small percentage of people who have a genetic code that enables them to sleep five hours and be healthy. Sleep also has a profound impact on the other keys of lifestyle medicine. [00:00:30] The fourth key of healthier living is sleep. Sleep is foundational for health. Getting a good night's sleep is one of the most important things you can do for your overall health and wellbeing. It rests and restores our body and brain. During night's sleep. It's thought that waste products are removed from the brain. [00:00:51] Memories are solidified and other hormones that help to regulate appetite are released. You may have heard about leptin and ghrelin. Ghrelin is the gremlin, and it's the one that increases our appetite. Leptin is the hormone that helps to keep us lean when you are sleep deprived. Guess what? Braelin goes up and left and goes down. [00...

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