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冬日生存攻略
The shops are already packed with thermals. Yes, winter's definitely knocking at the door. But it needn't bring with it the usual litany of coughs and sneezes, dry skin and cold hands. Here, we bring you our ultimate winter survival guide - with some simple tricks to keep you warm and well...
商店里已经摆满保暖内衣了，冬天真的要来了，不过也不一定会带来烦人的咳嗽、喷嚏、皮肤干燥和双手冰冷。我们给你带来了冬季终极生存攻略，有很多简单的窍门来帮你保暖、保持健康。
Blink more or wear sunglasses
多眨眼或者戴太阳眼镜
The colder the air, the less moisture it contains, which can mean dry eyes, causing the cells that produce tears to shut down to protect themselves from the irritation. Spectacles and sunglasses can help reduce the airflow and evaporation around the eyes.
空气越冷就越干燥，这就会导致眼睛干涩，分泌泪水的细胞为了免受刺激会暂停运作。普通眼镜和太阳眼镜都有助于减少眼睛与气流的接触和水分的蒸发。
Eat with your left hand at parties
在聚会上用左手吃东西
Hands can carry illness-causing bacteria and bugs. Using a different hand to greet people and to eat reduces the chance of those bacteria being transferred to your mouth, making you ill.
双手携带着很多致病细菌。用一只手去打招呼，然后用另一只手吃东西可以减少这些细菌进入嘴巴并让你得病的机会。
Say no to hot toddy
不要喝热棕榈酒
Alcohol might make you feel warm at first because it causes warm blood to rush toward your skin, but you may end up feeling colder because this action can take blood away from the internal organs, causing body temperature to drop.
酒精一开始或许会让你觉得暖和，因为酒精会令温热的血流经皮肤，但最后你可能会感到更冷了，因为这会让内脏的血流变少，使体温下降。
Walk round the shopping centre
去购物中心走几圈
Winter weather really can trigger joint pain. As well as wearing warm clothing, experts recommend heat packs or warm baths and keeping active (40 minutes each day) to keep the joints mobile, and if the weather is not too bad, go for a walk outside, or if it's inclement, a stroll around a shopping centre.
冬天的天气确实会引发关节痛。除了穿保暖的衣服，专家还建议用暖宝、泡热水澡并经常活动关节（每天40分钟）。如果天气不是太糟的话就到户外走走吧。如果天气十分恶劣，那就去购物中心转转吧。
Sit next to a lamp in the morning
早上坐在台灯旁照照
A consultant neuropsychiatrist recommends use of a daylight lamp for 30 minutes each morning for patients who don't sleep well in winter. Daylight helps trigger the production of the hormone melatonin, which helps regulate our mood and sleep patterns.
一名神经精神病学顾问建议冬天睡眠质量差的病人每天早上在日光台灯旁照30分钟。日光会刺激褪黑素的合成，这有助于使我们的情绪和睡眠模式保持规律。
Change seats on the bus
坐公交车时换座位
If someone close to you is coughing or sneezing, turn your head away for ten seconds while the air clears, and - if you're on a bus or train - change seats if you can.
如果你附近的人在咳嗽或者打喷嚏，把头转开10秒钟等那里的空气散去。如果你是在公交车或者火车上，条件允许的话就换个座位。
Stomp around to avoid falls
步子踩结实，防止摔跤
Ice and snow can be treacherous. For the elderly, a serious fracture could be fatal. Experts recommend wearing firm shoes with good grip and walking in a way that maximises the foot's gripping surface area - strike the ground with heels first, but try to stomp your whole foot down, rather than rocking from heel to toe.
冰天雪地会让人很难受。对老年人来说，严重的骨折有可能是致命的。专家建议穿防滑效果好的鞋子，走路时走在表面摩擦最大的地方，先用鞋跟着地，然后整只脚踩上去，而不要只用脚跟和脚尖走路。
Wash your pillow case every week
枕头套要每周都洗
Change your pillow case once a week to prevent germs festering - and daily if the person you share a bed with is under the weather. Use a 60c hot wash.
每周换一次枕头套以防止细菌滋生。如果和你一起睡的人身体不舒服，那就要每天换一次。用60度的热水洗。
Go to bed a little earlier
提早一点上床睡觉
It is well known that lack of sleep affects immunity; in fact, if you sleep for less than seven hours a night, you could be three times more likely to catch a cold than someone who gets eight hours.
众所周知，睡眠不足会导致免疫力下降。如果你每晚的睡眠时间少于7个小时，你得感冒的几率就会比睡8个小时的人高三倍。
Change your toothpaste
换牙膏
Teeth can be especially sensitive in winter months as icy air stimulates the nerves exposed by damaged enamel or receding gums. Doctors suggest different brands contain slightly different ingredient combinations which your body can get used to after a while - so it's a good idea to switch toothpaste brands once a year if you're prone to sensitivity.
牙齿在冬天会变的特别敏感，因为牙釉质和退缩龈受损后，冰冷的空气会刺激暴露出来的神经。医生建议使用不同牌子的牙膏，成分稍有不同即可，这样身体不久后就能适应。如果你的牙齿比较敏感，每年换一次牙膏品牌是个好主意。
Check your rash with an ice cube
用冰块检查皮疹
Cold weather can trigger an outbreak of hives in some people. To find out if this is what's causing your rash, you can self-diagnose the condition by holding an ice cube to the skin for a few minutes (use one that's just staring to melt). The rash will appear in a square shape to mirror the ice cube. If it is cold-induced urticaria, taking an over-the-counter antihistamine before going outdoors into the cold may help.
寒冷的天气会让某些人长很多皮疹。想知道你的皮疹是不是天气寒冷引发的，你可以自我诊断一下，在皮肤上放一块刚开始融化的冰块，保持几分钟。如果是的话，透过冰块看到的皮疹会是正方形的。出门前使用非处方抗组胺剂可以改善症状。
...AND IF YOU DO GET ILL
…如果你真的病了
Eat chocolate for a cough
用巧克力缓解咳嗽
Many over-the-counter cough remedies are little more than sticky sugar syrup, which soothes a cough by coating the throat. But dark chocolate may perform the same function, coating the throat in theobromine - an active ingredient found in cocoa which can act as a cough suppressant.
许多非处方咳嗽药也只是黏糊糊的糖浆而已，这种糖浆覆盖在喉咙上就可以缓解咳嗽。而黑巧克力也可以让可可碱覆盖在喉咙上，发挥同样的作用。可可碱是可可中含有的活性成分，有抑制咳嗽的功效。
Rinse your nose to combat colds
清洗鼻子对抗感冒
You might be able to protect against cold bugs by using a saline nasal spray to moisten the lining of your nose. Nasal irrigation led to a significant reduction in coughs and colds among children.
你可以在鼻腔粘膜上喷盐溶液鼻喷雾来消灭感冒病毒。滋润鼻腔可以明显减少儿童咳嗽和患感冒的几率。
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