【Mayo健康指南】成人健康

译者 wood5066

Staying healthy

欢迎关注Mayo健康指南，该项目的宗旨是介绍权威健康知识，共享健康生活。健康不是一切，但没有健康就没有一切，让我们一起来关注健康知识，自身受益的同时，也造福他人。所有信息暂时来自Mayo医疗中心官网。

Mayo医学中心是美国非盈利性的医疗和科研机构，包含70多家医院和诊所，遍布于明尼苏达州、爱荷华州和威斯康星洲。该医疗中心擅长于疑难病例的诊断和治疗，在近20年来一直跻身于美国顶级医疗中心之列，连续8年被《财富》杂志评为“百佳值得效力企业”。

自从项目建立以来获得了大家各方面的关注和支持，在此表示感谢！

项目组链接：http://pro.yeeyan.org/mayo-healthy-guidelines

保持健康

By Mayo Clinic staff

When you think of adult health, you might think about various ways to stay healthy — from hand-washing and vaccines to cancer prevention. Good for you! The choices you make every day go a long way toward promoting adult health.

当你想到成人健康，你可能会考虑到各种各样保持健康的方法——从洗手和注射疫苗到癌症预防。如果是这样，那真替你高兴！每日你的选择都会对促进成人健康大有帮助。

It's equally important to pay attention to your signs and symptoms. Know which adult health warning signs merit medical attention, from unexplained weight loss or changes in bowel habits to shortness of breath and sudden headaches.

同样重要的是，要关注自身的信号和症状。了解哪些成人健康报警信号值得进行医疗处理，从无法解释的体重减轻到排便功能的变化，从气短到骤然发生的头痛，这些身体报警信号都值得关注。

And of course, regular physical exams and adult health screening tests are an important part of preventive adult health care. Know which screening tests you need and how often to have them done. Early detection is often the key to successful treatment.

当然，常规的身体检查和成人健康筛查是成人预防性健康保健的重要组成部分。了解哪些筛查项目是你所需要的，又应该多久进行一次。早期诊断常常是成功治疗的关键。

翻译链接（题目翻译匆忙，不恰当处还请谅解）：

不应忽视的七个信号和症状

成人免疫：你需要哪些？

骨骼健康：保持骨骼健康的技巧

整形手术：事先应该了解什么？

二手烟：避开空气中的危险

正确的洗手方法

腹胀、打嗝、肠胀气：如何避免

如何分析和识别健康方面的新闻

Dental care

牙科保健

By Mayo Clinic staff

Regular dental care is an important part of oral health. Having healthy teeth and gums isn't a given, though. If you think you're too tired to brush your teeth or too busy to floss, remember that your smile depends on these simple dental care habits. Brush up on daily dental care tips, and know which signs and symptoms deserve a dentist's attention.

常规牙科保健是口腔健康的重要部分之一。健康的牙齿和牙龈并不是天生的，如果你嫌刷牙很烦或是没有时间使用牙线，要记得笑容是取决于这些简单的牙科保健习惯的。按照日常牙科保健技巧仔细刷牙，并了解哪些征兆和症状值得去看牙医。

Also consider common dental care questions. Should you use an electric toothbrush or a regular toothbrush? Does whitening toothpaste really work? Should your dental care include fluoride treatments or dental sealants? How often should you visit the dentist for professional dental cleanings? What can you do about bad breath?

还要考虑常见的牙科保健问题，应该用电动牙刷还是普通牙刷？牙齿增白贴真的有效吗？你的牙科保健里需要包括氟化物处理和窝沟封闭术吗？到牙医那里去接受专业洗牙治疗应该多久去一次呢？

Dental care counts. Take charge of your dental care today!

牙科保健非常重要，今天就开始吧！

翻译链接：

口腔健康：基本牙科保健知识

口腔健康：全身健康之窗

Skin care

皮肤保健

By Mayo Clinic staff

Proactive skin care can help keep your skin youthful and healthy. Start with skin care rule No. 1 — protect yourself from the sun. When you're outdoors, wear protective clothing and use generous amounts of sunscreen. Then consider other skin care basics, from avoiding strong soaps and limiting bath time to eating a healthy diet and managing stress.

积极主动的皮肤护理可以保持皮肤年轻和健康的状态。从皮肤保健的第一步开始——皮肤防晒护理。在户外时，穿上防护衣服并应用充足剂量的防晒霜。然后关注一下其他皮肤保健的基本知识，从避免刺激性肥皂的使用和限制泡澡时间到健康饮食和压力控制。

Of course, skin care goes beyond sunscreen and daily cleansing. Understand the risks and benefits of tattoos and piercings, including the latest tattoo removal techniques. Know the ins and outs of sunless tanning products. Find out the best ways to treat acne. Consider whether laser hair removal is right for you. Whatever your skin care needs, count on reliable information to help your skin look its best.

当然，皮肤护理不止是防晒和日常清洗。去了解一下纹身和打孔的风险和益处，包括最新的纹身去除技术。找寻处理痤疮的最佳方法，考虑激光体毛去除术是否适合你，无论皮肤护理需要什么，要依据可靠的信息使皮肤处于最佳状态。

翻译链接：

除皱霜：拥有更年轻的皮肤

最好的防晒霜：如何选择

纹身：风险和警惕

打孔：如何预防并发症

健康皮肤的5个诀窍

Nail care

指甲保健

By Mayo Clinic staff

Take a close look at your nails. Are they strong and healthy looking? Or do you see ridges, dents, or areas of unusual color or shape? Proper nail care is important, whether your nails are healthy or in need of special attention. Consider top nail care tips, from keeping your nails clean and trimmed to moisturizing your nails frequently.

凑近看看自己的指甲，看起来是否结实健康？还是看到纹状突起、凹陷或是有异常颜色和形状的区域？无论指甲健康与否，适当的指甲保健都很重要。关注首要的指甲保健技巧，从保持指甲清洁整齐到定期为指甲做保湿护理。

If you rely on manicures to keep your nails looking good, know what to expect from your nail care technician. If you have weak or brittle nails, understand the do's and don'ts of various nail care products. If you tend to bite your nails, think about what fuels the behavior.

如果你依靠美甲来使自己的指甲保持漂亮，就了解一下从美甲技师那里应该期望得到什么。如果你的指甲柔弱易损，要知道不同指甲保健产品的须知有哪些。如果你喜欢咬指甲，想想该行为的动机是什么。

Remember, basic nail care can go a long way toward keeping your nails healthy.

记住，基本的指甲保健知识对保持指甲健康大有帮助。

翻译链接：

如何保持指甲健康结实？

Eye care

眼科保健

By Mayo Clinic staff

Do you include eye care in your overall health care? If you're seeing clearly, it's easy to overlook routine eye care — but it's still important. Regular eye exams give your eye care specialist a chance to help you correct or adapt to vision changes, as well as detect eye problems at the earliest stage.

在总体健康保健中，你是否把眼科保健包括进去了呢？如果你视野清晰，就很容易忽视常规眼科保健——但它仍然很重要。定期眼科检查可以让眼科保健专家帮助你矫正或适应视力改变，同时也能早期发现其他眼科问题。

If you wear glasses or contact lenses, you might be considering laser eye surgery as part of your eye care. Understand who's a good candidate for eye surgery, as well as the risks and benefits of surgery.

如果你佩戴眼镜或接触镜（隐形眼镜），你可能考虑进行激光眼科手术作为眼科保健的一部分。了解哪些人适合做该眼科手术，同时了解该手术的风险和好处。

It's also important to think about common vision problems as you age, from difficulty reading small print to cataracts and glaucoma. Knowing what's normal — and what's not — can help you promote the best eye care.

考虑你所在年龄段的视力问题也很重要，从阅读小字困难到白内障和青光眼，了解什么是正常的——而什么又是异常——这样能有助于你获得最好的眼科保健。

翻译链接：

眼科损伤：保护眼睛的技巧

隐形眼镜：购买前须知

激光眼科手术：适合你吗？

Sleep

睡眠

By Mayo Clinic staff 

It can be tough to get a good night's sleep. Work, household responsibilities and family commitments sometimes take priority over sleep. Factor in a partner's snoring or unexpected challenges, such as financial worries or an illness, and quality sleep might be even more elusive. Still, you're not doomed to toss and turn night after night.

获得整晚的好睡眠可以是件困难的事。工作、家庭责任和义务有时优先于睡眠，由于伴侣的鼾声或是意料之外的挑战，诸如财务焦虑或是疾病困扰，使得高质量睡眠更加难以获得。然而，你并非注定要夜夜辗转反侧。

To improve your sleep, consider simple self-care tips — such as sticking to a sleep schedule and relaxing before bed. If you're thinking about using a sleep aid, know what you're getting yourself into. Over-the-counter sleep aids can be effective for an occasional sleepless night, but they're not meant for long-term use.

改善自身睡眠，了解简单的自我保健技巧——例如坚持作息时间表和在上床之前进行放松活动。如果你考虑应用辅助睡眠药物，了解应该使用哪些药物。非处方的安眠药物临时有效，但不能长期使用。

Don't assume that a good night's sleep is only a dream. If sleep remains elusive, ask your doctor about other treatment options.

不要把晚上睡个好觉当成奢望，如果总是失眠，向医生询问一下其他治疗选择。

翻译链接：

处方安眠药：哪些适合你？

非处方安眠药：哪些是最好的和安全的？

Mental health

心理健康

By Mayo Clinic staff

How can you tell whether a mental health issue is normal or not? It's tricky. The line between normal and abnormal mental health is often blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks.

如何辨别精神健康状况是正常还是异常？这很棘手。正常和异常的精神健康状况的界限常常很模糊。然而，考虑一下自身的感受、想法和行为，看看它们与文化规范和其他准则的关系如何，这样做仍然很有帮助。

Often, anger management is a key aspect of mental health. Expressed appropriately, anger can be healthy. In fact, anger itself isn't the problem — it's how you handle it. Consider whether you might benefit from new ways to manage anger.

控制愤怒情绪常常是精神健康的一个关键。恰当地表达出来，愤怒也可以是健康的。事实上，愤怒本身不是问题所在——而在于如何处理。考虑一下自己是否可以从控制愤怒的新途径中获益。

Mental health also includes issues such as self-esteem, relationships and resilience. If you're struggling with self-esteem, denial or other mental health issues, remember that help is available. To find a mental health provider, ask your family doctor for a referral.

精神健康还包括诸如自尊心、人际关系和适应能力等等。如果你受困于自尊心、自我否定或者其他精神健康问题，记得寻求帮助。可以通过询问家庭医生来找到能提供精神健康咨询的人。

翻译链接：

控制愤怒的10个技巧

精神健康：正常和异常

Healthy relationships

健康的亲情关系

By Mayo Clinic staff

Healthy relationships with family, friends and other loved ones can be a great source of support, comfort and love. Still, healthy relationships don't necessarily happen by themselves. Often, healthy relationships require compromise and forgiveness. When someone you care about hurts you, you can hold on to anger, resentment and thoughts of revenge — or you can embrace forgiveness and move forward.

与家人、朋友和其他亲近的人建立健康的关系是能给予你支持、舒适和爱的巨大源泉。然而，健康的亲情关系不会自然而然存在，通常需要妥协和原谅。当你在意的人伤害你时，你可以一直陷入气愤、怨恨和考虑报复的情绪中——或者你也可以选择原谅，一切向前看。

Sometimes, honest communication is all it takes to weather relationship crises and maintain healthy relationships. In other cases, family therapy or other types of counseling can be helpful.

有时候，缓解关系危机、保持亲情关系健康需要的只是开诚布公的交流。而在另一些情况下，家庭疗法或者其他类型的咨询会有所帮助。

If a relationship becomes abusive, it's important to take action. Seek help or advice as soon as you safely can — and look forward to a future with the healthy relationships you deserve.

如果一段关系演变出暴力，提高警惕非常重要。尽快在安全受威胁之前寻求帮助和建议——并且追求未来健康的人际关系，那是你应得的。

翻译链接：

针对男性的家庭暴力：信号有哪些

针对女性的家庭暴力：信号有哪些

如何修复婚姻关系

再婚家庭：如何帮助孩子适应

Healthy at work

健康地投入工作

By Mayo Clinic staff

Staying healthy at work makes it easier to do your job. For many people, staying healthy at work begins with proper office space ergonomics — such as correct chair height, proper equipment spacing and good posture.

在工作中保持健康能使你的工作更加容易。对许多人来说，在工作中保持健康始于合适的办公环境——例如正确的座椅高度，合理的设备放置间隔和良好的姿势习惯。

For others, staying healthy at work means preventing back pain and injury. The best bet? Exercise regularly — even if your job keeps you moving. Better yet, consider ways to include physical activity and gentle stretching in your workday. Strong and flexible muscles help keep your back in shape.

If your job involves travel, staying healthy at work might mean fitting in a workout while you're away from home.

Staying healthy at work also extends to your mental health and family life. Consider strategies to boost job satisfaction, improve work-life balance and prevent job burnout.

如果你的工作包含出差，在工作中保持健康就意味着离家时要适应外出工作。

在工作中保持健康也可以延伸到精神健康和家庭生活方面。考虑一下增加工作满意度的策略，改善工作-生活的平衡，避免过劳。

翻译链接：

正确的搬运方法

每日15分钟后背运动

避免后背疼痛的正确姿势

出差：如何保持健康

工作中后背疼痛：如何避免疼痛和损伤