There are countless things out there on the internet that tell you exactly what you must do in order to live a healthy life. Some of them are 20 (or more!) step guides on planning out your day to the minute, along with memberships to expensive gyms and crazy-sounding supplements.
關(guān)于如何健康生活，網(wǎng)上已經(jīng)列舉了不少的方法。有些多達(dá)20條（甚至更多）甚至是小到一分鐘的建議都有，連帶著還有昂貴的體育館會(huì)員卡，不錯(cuò)的保健品。
Those aren’t necessary–you don’t need to implement every single tip under the sun and spend tons of money in order to be healthier. But, if you do want to live a healthy life, here are the three things that you must do.
這些都沒(méi)有必要---你不必每天都做這些，為了健康也不必大把大把的這樣花錢(qián)。但是，要是你想要生活得更健康，這里就有3條必備的生活方式。
Sleep.睡覺(jué)
Get some sleep! Stop staying up late or depriving yourself of sleep in the mornings and trying to make up for it with coffee or energy drinks.
有足夠的睡眠！不要熬夜，不要?jiǎng)儕Z自己的睡眠時(shí)間，在早上也不要試著用咖啡、或者功能飲料來(lái)抑制睡眠。
Sleep might be one of the most annoying things we have to do (8 hours unconscious–really?), but you have to do it. Sleeping is super important and missing out on it can have real effects on not only your productivity and happiness, but also your overall health.
睡覺(jué)可能是我們不得不做的卻又是最令人心煩的事情（失去意識(shí)8小時(shí)？--真的要這樣？）但是必須這樣。睡眠是相當(dāng)重要的，沒(méi)有足夠的睡眠不僅會(huì)影響到你的效率、你的心情，還會(huì)有損你的身體健康。
According to a Harvard study:
據(jù)哈佛大學(xué)的研究表明：Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates, and by altering levels of hormones that affect our appetite.
長(zhǎng)期的睡眠不足可能會(huì)影響身體處理、儲(chǔ)存碳水化合物的過(guò)程，改變激素水平從而影響我們的食欲。
That’s not all. The report goes on to say:
不僅如此，也有相關(guān)報(bào)道談到：
Sleep deprivation alters immune function, including the activity of the body’s killer cells. Keeping up with sleep may also help fight cancer.
缺乏睡眠也會(huì)改變免疫系統(tǒng)的功能，包括降低身體免疫細(xì)胞的活性，保持睡眠也有助于抗癌。
While it might seem unimportant, or potentially even cumbersome, sleep is one of the things you can’t skimp out on if you’re trying to live a healthier lifestyle.
雖然看似并不重要，甚至還有些麻煩。但是要是你想有一種健康的生活方式，那么足夠的睡眠是必不可少的。
Get outside and move. 出去走走
Forget the gerbil machine . Get outside, even if it’s something as simple as a 30-minute walk. Get outside, throw on a podcast or some music, and move!
不要想著跑步機(jī)。走出去，即使是簡(jiǎn)單的慢走半小時(shí)。也要走出去，聽(tīng)著播客或是音樂(lè)，動(dòng)起來(lái)。
If you’re not walking, you can get by with a 7-minute workout, or something as simple and basic as interval sprint workouts up and down your neighborhood street. Whatever it is, just make sure you get up and move at some point throughout the day (preferably outside).
要是你不想散步，你也可以在你家附近的路上做上7分鐘的交替性鍛煉，或者最簡(jiǎn)單、最基本的上下交替性動(dòng)作的訓(xùn)練也可以。不論是什么，只要能早起，每天做一定程度上的練習(xí)就好（最好是在戶(hù)外）。
If the weather means you must stay indoors–be active. Join a gym, find a class you enjoy, and figure out a way to work up a sweat. If running is your thing, then go ahead and jump on the treadmill, but there are tons of other ways (,boxing, yoga, etc) to get your sweat on without spending hours running in place while staring at the television.
要是天氣不好，不能做戶(hù)外運(yùn)動(dòng)---也要?jiǎng)悠饋?lái)。找一個(gè)運(yùn)動(dòng)中心，選擇一個(gè)你感興趣的項(xiàng)目，讓自己出出汗。要是你選擇的是跑步，那么就在跑步機(jī)上動(dòng)起來(lái)吧，但是還有很多的運(yùn)動(dòng)方式哦（比如拳擊、瑜伽等），用不了幾小時(shí)，在你還看著電視的時(shí)候就可以讓自己出一身大汗。
Eat real food. 吃健康的食物
This might be the biggest thing you can do to drastically improve your health in the fastest amount of time.
這也許這是能讓你在最短的時(shí)間內(nèi)過(guò)上健康生活的最有效的方式
Try to live one week with the rule to only eat food with ingredients that you can pronounce, and see what happens.Find healthy recipes made with whole foods, and learn how to cook. Try to prepare your meals for the week and then eat accordingly.
用一周的時(shí)間來(lái)試試讓自己只吃你能說(shuō)得出成分的食物，看看會(huì)發(fā)生些什么。尋找一種用全是由食物組成的健康食譜，學(xué)著怎樣烹飪這些食物。試著自己準(zhǔn)備食物來(lái)吃。
This means eating out less and being deliberate about the foods you get ready at the beginning of the week, but it’s a trade-off you’re going to have to make if you want to live a more intentionally healthy lifestyle.
這也意味著你要減少外出就餐的次數(shù)，在一周才剛剛開(kāi)始的時(shí)候就要計(jì)劃好這一周的食物，要是你想要有一種健康的生活方式，你得自己好好權(quán)衡一下。
That’s it. That’s the least you have to do live a healthy lifestyle. No fancy contraptions, medications or gym memberships required. Simply sleep, move, eat real food, and I bet you’ll see a massive improvement in how you feel and act throughout your day.
就是這些了。這是一種健康的生活方式必須要做的。沒(méi)有花里胡哨，與藥物無(wú)關(guān)、也沒(méi)有運(yùn)動(dòng)資格的要求。只要有足夠的睡眠、運(yùn)動(dòng)、吃健康的事物，我保證在每天的堅(jiān)持之后你會(huì)感覺(jué)到有明顯的改善。
