Bathing

你肯定不會(huì)相信，在我們的日常生活中，有很多簡(jiǎn)單的事兒其實(shí)我們一直都做錯(cuò)了：

6. Bathing 洗澡

From a young age, we're taught that the daily use of a hot shower, copious amounts of soap and a scratchy washcloth are necessary to rid ourselves of dangerous microorganisms.
每個(gè)小朋友都被教導(dǎo)說每天用熱水洗澡可以去除身上危險(xiǎn)的微生物。

As it turns out, showering daily wreaks havoc on something hilariously called the horny layer. Hot water, soap and abrasive surfaces strip off the horny layer, exposing living cells to the elements.
其實(shí)每天洗澡會(huì)嚴(yán)重破壞身上的角質(zhì)層。熱水、肥皂和搓澡巾會(huì)使角質(zhì)層脫落，讓我們的皮膚暴露在外。

So how the hell are we meant to do it?
那我們?cè)撛趺聪丛瑁?/strong>

The most important thing to do to keep the skin healthy is to preserve the horny layer. Skipping showers gives your skin time to repair some of the damage that the last shower caused.
想要保持皮膚健康，就得保護(hù)角質(zhì)層。少洗幾次澡，讓皮膚可以自行修復(fù)上次洗澡造成的破壞。

Breathing

5. Breathing 呼吸

Take a deep breath right now. You probably don't see anything wrong with using your chest to breathe, since after all, that's where your lungs are.
深呼吸下，你也許覺得用胸部呼吸沒什么不對(duì)，畢竟肺部在那里呀。

Well, it turns out that the muscle you're supposed to use to breathe, your diaphragm, is under your lungs and closer to your belly.
其實(shí)呼吸需要用到的是隔膜肌，肺部以下靠近腹部。

As most people are habitual chest breathers, chest breathing can lead to headaches, fatigue, anxiety and even panic attacks.
胸部呼吸法會(huì)造成頭疼，疲勞，焦慮甚至恐慌發(fā)作。

So how the hell are we meant to do it?
那我們?cè)撛趺春粑?/strong>

It turns out that breathing is one area in which babies are much smarter than you. Babies use a deeper type of respiration called abdominal breathing. To practice it, try to "inflate" your stomach as you breathe in, while keeping your chest relatively still. Then contract your abdominal muscles on the exhale.
小寶寶可比我們會(huì)呼吸，寶寶們的呼吸方法叫“腹式呼吸”法。呼吸的時(shí)候，胸部保持不動(dòng)，用胃吸氣，在用腹部肌肉吐氣。試試看吧！

having babies

4. Having Babies 生孩子

Today, the majority of women in America are still directed to give birth in the "lithotomy" position, an odd pose that consists of lying flat on your back with your feet and legs raised, sometimes in stirrups.
大部分的女性還是用一種奇怪的“結(jié)石手術(shù)”姿勢(shì)在生孩子：仰臥平躺，腳和腿抬高。

With the woman on her back, the baby is actually fighting gravity on its way into the world, and rest assured, that baby is in no hurry whatsoever to escape a world in which breathing and eating are already taken care of. The result: a more difficult labor and an increased rate of severe vaginal tearing.
準(zhǔn)媽媽仰臥的姿勢(shì)，孩子會(huì)不愿意出來，結(jié)果會(huì)造成生產(chǎn)更困難，還會(huì)增加造成陰道眼中撕裂的幾率。

So how the hell are we meant to do it?
那我們?cè)撛趺瓷⒆樱?/strong>

Basically, the head-down, legs-in-the-air position has become standard in modern medicine mainly because it gives doctors direct and unrestricted access. There's no one position that suits every situation. The World Health Organization recommends giving women the opportunity to move around during labor and change their position according to what feels right.
基本上，頭朝下腿伸在空中被認(rèn)為是標(biāo)準(zhǔn)的姿勢(shì)。并沒有什么萬(wàn)能的姿勢(shì)適合每個(gè)待產(chǎn)孕婦。孕婦可以在生產(chǎn)過程中不斷移動(dòng)改變姿勢(shì)，看看哪種最適合。

But science can tell us that non-lying-down positions reduce tearing and that a squatting labor position usually opens up the pelvis by 10 percent.
最好不要躺著，蹲姿有利用打開骨盤。

Sleeping

3. Sleeping 睡覺

why the hell do you keep waking up at 3 a.m.? If this happens to you often, you're not alone. Chances are, if you mention waking up like this to your doctor, it'll be diagnosed as a "sleep disorder," and you'll be given one of the tens of millions of prescriptions for sleeping pills handed out to people each year.
要是你經(jīng)常在半夜3點(diǎn)中醒過來，恭喜你，你不是一個(gè)人。你的醫(yī)生可能會(huì)把這種情況診斷為“睡眠障礙”，給你開上一堆安眠藥。

So how the hell are we meant to do it?
那我們?cè)撛趺此X？

The idea of the sleep pattern natural to mankind has surprisingly changed from an uninterrupted eight hours to sleeping in segments: three to five hours of sleep, an hour of wakefulness and then another three to five hour nap. This small window of consciousness was renowned as the best time for boning.
8小時(shí)無干擾睡眠？過時(shí)啦，我們要學(xué)會(huì)分段睡覺：睡3到5小時(shí)，然后保持1個(gè)小時(shí)的清醒狀態(tài)，再接著睡上3到5小時(shí)。這種1小時(shí)的有意識(shí)狀態(tài)被認(rèn)為是最佳的適應(yīng)時(shí)間。

If you stay calm and allow yourself to fall back to sleep naturally rather than lying there wondering why you're awake, you usually won't see any negative effects the next day.
半夜醒來，請(qǐng)別糾結(jié)自己為什么醒了，保持冷靜，讓自己自然地再睡過去，這樣消極情緒就不用影響到你啦。

toothbrushing

2. Tooth Brushing 刷牙

Traditional wisdom is that we should brush twice a day, after meals. Well, actually, our obsessive-compulsive tooth-brushing practices lead to deteriorating oral health, including increased numbers of cavities and eventual tooth loss.
每天飯后刷牙？傳統(tǒng)智慧不管用啦。其實(shí)每天的強(qiáng)迫性刷牙會(huì)損害口腔健康，造成蛀牙增多和牙齒脫落。

The reason is that the acidity in food and beverages causes tooth enamel to soften, and brushing right after eating an acidic meal strips enamel from the teeth, leaving them vulnerable to cavities. Leaving a little food behind actually doesn't cause as much damage as your toothbrush does as it scrubs the natural protective layer off the teeth.
食物和飲料中的酸性會(huì)造成牙齒釉質(zhì)軟化，馬上刷牙容易得蛀牙。嘴里留點(diǎn)食物的害處絕對(duì)沒有馬上刷牙大。

So how the hell are we ment to do it?
那我們?cè)撛趺此⒀溃?/strong>

Studies show that flossing is much more important than brushing. Dental floss actually removes the bacteria that clump together between your teeth, without scrubbing and stripping layers off them.
用牙線清潔牙齒比刷牙要重要得多。牙線可以在不破壞牙齒保護(hù)層的情況下清理牙齒間堆積的細(xì)菌。

sitting

1. Sitting 坐著

Long periods of sitting increase your risk of diabetes, heart disease and even cancer, no matter how much you work out when you're not sitting. Sitting down for long periods of time means that you'll probably die earlier. This is all because of the invention of chairs.
長(zhǎng)期保持坐姿會(huì)增加得糖尿病、心臟病和癌癥的風(fēng)險(xiǎn)，甚至可能意味著早死。罪魁禍?zhǔn)资且巫拥陌l(fā)明。

When you're sitting on a chair, our abdominal muscles relax, and suddenly your spine alone has to take the entire weight of your upper torso. The extra stress puts pressure on your spinal disks and can eventually lead to chronic back pain.
坐在椅子上，我們的腹部肌肉會(huì)放松，整個(gè)上半身的重要只能靠脊椎支撐。脊椎間盤上增加的壓力會(huì)導(dǎo)致慢性背部疼痛。

So how the hell are we meant to do it?
那我們?cè)撛趺醋?/strong>

Some experts on sitting recommend "active sitting" using an exercise ball, kneeling stool or something else without a high back.
專家建議“積極坐姿”。不管健身球還是凳子，只要沒有高靠背就好。

There's another option : lying back at a 135-degree angle with their feet on the floor. : A study used an MRI showed the least spinal disk movement in this position. So try it at work, and be brave to tell your boss you're avoiding future sick days.
還有另外一個(gè)選擇：腳著地，身體135度仰臥，這樣的姿勢(shì)對(duì)脊椎間盤運(yùn)動(dòng)要求最少。試試這個(gè)姿勢(shì)，記得告訴你老板，你是在保證將來的身體健康。

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