Get your 30 a week

　　一周至少30种蔬菜

　　We have all heard about getting our five portions of fruit and vegetables a day.

　　我们都听过一天要吃五份水果蔬菜的说法。

　　But according to Dr Megan Rossi,a research fellow at King's College London's department of nutritional sciences,it is not only quantity we should be striving for,but also diversity.

　　但是根据英国伦敦国王学院营养科学部门研究人员Megan Rossi博士的说法，我们不光要考虑数量，还要关注到多样性。

　　We should aim for at least 30 different plant-based foods per week,she says.

　　我们应该在一周内吃至少由30种不同蔬菜所构成的食物，她说。

　　That is because plant-based diversity is thought to have a key role in good gut health.

　　这是因为菜种类的多样性对于肠胃是否健康起着关键性的作用。

　　The bacteria in our gut-collectively known as the microbiome-have a profound role in our health.

　　位于我们肠道内的细菌，我们通常把它们叫做微生物群，对于我们的身体健康至关重要。

　　Allergies,obesity,inflammatory bowel disease,Parkinson's,and even depression have all been linked to the bacteria in our gut.

　　过敏，肥胖，炎症性肠道疾病，帕金森症，甚至就连抑郁症都与我们肠道内的细菌有关。

　　One way we can get more plant-based diversity in our diets easily is by being a little savvier about some of the foods we purchase,says Dr Rossi.

　　一种较为简单的让我们饮食中蔬菜种类更多样的方法就是去了解一些我们平常购买的食物，Rossi说到。

　　"Instead of just buying chickpeas go for the four-bean mix.Instead of buying one type of seed buy the four-seed mix,"she says.

　　“不是光买鹰嘴豆，而是购买多种豆类的合装，同样地，不要只买一种类型地种子而是各种类型的种子，”她说。

　　Smile more often

　　做到笑口常开

　　After the excesses of the holiday season,many of us will be planning to lose a couple of stone or setting a target for how many times we go to the gym each week.

　　在节日假期的“暴饮暴食”之后，我们许多人可能都会计划去减掉放假期间养的“膘”。或者设定一个每周去几次健身房的

　　But the problem with"arbitrary"goals like these is that they are often difficult to achieve and failing to reach them can be demoralising,says Dr James Gill.

　　但是问题在于我们随意定下的这些目标往往很难去实现，同时没有达到之前定好的目标还会给我们带来一种挫败感，James Gill说到。

　　Instead,he recommends focusing first on trying to be happier.

　　所以他建议我们首先要尝试变得更开心。

　　"There are lists of specific things that you can do to actively make your life healthier,but if you are not enjoying your life you probably won't stick to any difficult or challenging changes for the coming year,"says Dr Gill,a locum GP and researcher at Warwick Medical School.

　　“有很多种具体的方法能够让你的生活变得更加健康，但是如果你并不享受你自己的生活，那么可能接下来日子里遇到的困难与挑战就无法坚持下去了，”Gill博士，华威大学临时代理医生及研究员说到。

　　But how do you go about becoming happier?

　　但是，怎样做才能变得更加快乐呢?

　　Dr Gill recommends making one change in your life that will make you smile more often.At the same time,identify one thing that makes you unhappy and try to do something to improve it.

　　Gill博士建议我们做出能够让我们笑口常开的一项改变。同时，确定一件会让你感到不开心的事情，试着做一些能够改变现状的事情。

　　"Get those two in the bag,and you'll be ready to look to other things to really give your health a boost further into the year."

　　“将这两件东西都放到心里，这样你就能指望着其他事情让今年的健康生活更进一步了”。

　　And finally,get enough sleep

　　最后，要有充足的睡眠

　　It may seem obvious,but we should all aim to get enough sleep(seven to nine hours a night for most healthy*****s).

　　这看起来好像是理所应当的，但是我们每个人都要确保足够的睡眠(对于一个健康的成年人来说每天晚上7到9小时的睡眠)

　　Even being mildly deprived of it(five hours a night)can affect a range of cognitive functions,including decision making,says Dr Gavin Buckingham,senior lecturer in sport and health sciences at the University of Exeter.

　　即使只是缺乏一点睡眠时间(每天晚上5个小时)都会影响到一些身体的认知功能，包括决策，埃克塞特大学运动与健康科学高级讲师Gavin Buckingham博士说到。

　　There are lots of things we can do to get a better night's sleep,from avoiding caffeine too close to bed to having a consistent bedtime.

　　我们有很多种方法可以让我们的睡眠质量变得更好，从避免睡觉前食用***到养成一个规律的作息时间。

　　But Dr Buckingham's top tip is to stop using electronic devices like phones and laptops well before bedtime or at least put on a filter that blocks the blue light in them.

　　但是Buckingham博士给我们最大的建议是在睡觉之前就不要再接触如手机电脑之类的电子设备了，或者至少在它们上面装一个用来吸收蓝光的过滤装置。