提高你的身體接受度，以獲得更好的健康

提高你的身體接受度，以獲得更好的健康

We all can feel the effects of weight stigma, no matter what our size. In this episode, we help you feel good about the body you're living in and give strategies to improve your health without obsessing about your weight.

無論我們的體型如何，我們都能感受到體重恥辱的影響。在本期節(jié)目中，我們將幫助你對(duì)自己的身體狀況感覺良好，并為你提供一些改善健康狀況的方法，而不必?fù)?dān)心體重。

Recognize that weight stigma can actually harm your physical health.

認(rèn)識(shí)到體重恥辱實(shí)際上會(huì)損害你的身體健康。

Here's what to remember: In one research study, people were pulled out of what they thought was a "shopping psychology" study because they wouldn't fit into the designer clothes set up for the experiment.

需要記住的是:在一項(xiàng)人們認(rèn)為是“購(gòu)物心理學(xué)”的研究中，他們（的身材）不適合為實(shí)驗(yàn)設(shè)計(jì)的衣服的人被剔除了。

Afterward, those people had higher cortisol levels than those who weren't excluded. Prolonged exposure to excess cortisol can cause your body to deposit fat in your belly region, which is the kind of fat associated with a greater risk of heart disease and Type 2 diabetes.

之后，這些人的皮質(zhì)醇水平比那些沒有被排除在外的人要高。長(zhǎng)時(shí)間暴露在過多的皮質(zhì)醇中會(huì)導(dǎo)致你的身體在腹部囤積脂肪，這種脂肪會(huì)增加患心臟病和2型糖尿病的風(fēng)險(xiǎn)。

"Experiencing weight stigma can sort of trigger these processes that ironically make you gain more weight," says Janet Tomiyama, a health psychologist at UCLA and senior author of the study. "And that could put you at even more risk for weight stigma."

該研究的資深作者、加州大學(xué)洛杉磯分校的健康心理學(xué)家詹妮特富山說:“經(jīng)歷過體重恥辱可能會(huì)觸發(fā)這些過程，具有諷刺意味的是，這些過程會(huì)讓你增重更多。”“這可能會(huì)讓你面臨更大的體重恥辱風(fēng)險(xiǎn)。”

Weight and body mass index are imperfect indicators of your health.

體重和身體質(zhì)量指數(shù)并不能完全反映你的健康狀況。

Some pro athletes, for instance, can be labeled obese based on their BMI — or body mass index — because of all the muscle in their body.

例如，一些職業(yè)運(yùn)動(dòng)員可以根據(jù)他們的身體質(zhì)量指數(shù)(BMI)被貼上肥胖的標(biāo)簽，因?yàn)樗麄兩眢w里的肌肉太多了。

Too much focus on BMI misses the broader health picture, says Tomiyama. Zooming in on BMI alone can add to weight stigma and actually make people avoid behaviors that promote good health, like cancer screenings or other preventive care.

富山說，過多地關(guān)注BMI忽略了整體健康狀況。只關(guān)注BMI會(huì)增加對(duì)體重的恥辱感，實(shí)際上會(huì)讓人們避免那些提高健康的行為，比如癌癥篩查或其他預(yù)防保健。

Focus on well-being by practicing healthy behaviors, regardless of your weight.

不管你的體重如何，通過實(shí)行健康的行為來關(guān)注健康。

That focus should include mental health, says Gary Bennett, professor of psychology and neuroscience at Duke University and an obesity researcher.

杜克大學(xué)心理學(xué)和神經(jīng)科學(xué)教授、肥胖癥研究人員加里•貝內(nèi)特說，這一重點(diǎn)應(yīng)該包括心理健康。

"One of the things we as a community need to talk more about," Bennett says, "is [that] all this effort that goes into trying to change our shapes exacts a toll on our emotions that may be more risky than the health consequences of obesity."

“作為一個(gè)群體，我們需要更多地討論的一件事是，”貝內(nèi)特說，“所有這些試圖改變我們體型的努力都會(huì)對(duì)我們的情緒產(chǎn)生影響，這種影響可能比肥胖的健康后果更危險(xiǎn)。”

Body acceptance is hard work, but practical strategies can help. To start, focus on building an environment of acceptance. Start in your own home, particularly in your closet, says Judith Matz, a clinical social worker and author of The Diet Survivor's Handbook.

身體接受度是一項(xiàng)艱苦的工作，但實(shí)用的策略會(huì)有所幫助。首先，集中精力建立一個(gè)被接受的環(huán)境。《飲食幸存者手冊(cè)》的作者、臨床社會(huì)工作者朱迪思•馬茨說，從你自己的家里開始，尤其是在你的衣櫥里。

"An example of that is looking at the clothes you have in your closet and making sure that you have clothes that fit you at the size you're at now, and that you actually like," Matz says. "Instead of letting the scale determine whether it's going to be a good day or not, put your scale away for now."

馬茨說:“一個(gè)例子就是看看你衣櫥里的衣服，確保你有適合你現(xiàn)在尺寸的衣服，而且你真的喜歡。”“與其讓體重秤來決定今天會(huì)不會(huì)是個(gè)好日子，不如先把體重秤放在一邊。”

Practice self-compassion, Matz suggests. "How you talk to yourself matters," she says. "People often have a monologue inside their mind full of negative body thoughts. Instead, think about how you would talk to a friend or a child."

馬茨建議，練習(xí)自我憐憫。“你如何對(duì)自己說話很重要，”她說。“人們的頭腦中經(jīng)常會(huì)有一段充滿負(fù)面的身體想法的獨(dú)白。相反，想想你會(huì)如何與朋友或孩子交談。”

Find a body-positive community on Facebook, Instagram and in podcasts, and do things that make you feel good, she says. "Maybe you notice that you enjoy a walk through a nature preserve or maybe it's the feel of a hot shower on your body."

她說，在Facebook，Instagram和播客上找到一個(gè)身體積極的社區(qū)，做一些讓你感覺良好的事情。“也許你會(huì)注意到，你喜歡在自然保護(hù)區(qū)散步，也可能是你身上洗了個(gè)熱水澡的感覺。”

Finally, even if you don't experience weight stigma in daily life, ask yourself: Am I helping to perpetuate it?

最后，即使你在日常生活中沒有經(jīng)歷過肥胖的恥辱，問問自己:我會(huì)永遠(yuǎn)保持下去嗎?