這就是你的身體在隔離的幾個月里發(fā)生的事情
這就是你的身體在隔離的幾個月里發(fā)生的事情
Since the pandemic officially began in March, we've been told staying home is the best way to avoid catching Covid-19. And it is. But life in confinement can cause physical ailments on its own.
自今年3月流行病正式爆發(fā)以來，我們一直被告知，呆在家里是避免感染Covid-19的最佳方式。確實是這樣。但是禁閉的生活本身就會導(dǎo)致身體疾病。
Being homebound for so long contorts the body, weakens the heart and lungs and even impairs brain function. The effects of life in isolation may stay with us beyond the pandemic's end (whenever that may be).
長時間在家會扭曲身體，削弱心肺，甚至損害大腦功能。在流行病結(jié)束之后(無論何時結(jié)束)，隔離生活的影響可能會一直伴隨我們。
This is what half a year of isolation, staying home and staying sedentary can do to your body.
這就是半年的隔離、呆在家里、久坐不動對身體的影響。
You start losing muscle
你開始失去肌肉
A week homebound, whether you're working, eating or sleeping, may feel comforting and necessary. But all the inactivity can undo hard-won progress.
一周在家，無論你是在工作、吃飯還是睡覺，或許會感到舒適和必要。但所有的不活動都會破壞來之不易的進步。
That's because it can take months to build muscle and just one week to lose it. Humans, for all of our hardiness, also lose muscle more quickly the older we get, said Keith Baar, a professor of molecular exercise physiology at the University of California - Davis.
這是因為鍛煉肌肉需要幾個月的時間，而丟掉它只需一周的時間。加州大學(xué)戴維斯分校的分子運動生理學(xué)教授基思·巴爾說，人類雖然強壯，但隨著年齡的增長，肌肉也會更快地流失。
"The stronger we stay, the easier it is for us to maintain our longevity."
“我們越強大，就越容易長壽。”
Your heart and lungs get weaker
你的心臟和肺變?nèi)趿?/strong>
If you're not exercising, you're not raising your heart rate. And when your heart isn't pumping as hard, it gets weaker, Baar said.
如果你不鍛煉，你的心率就不會提高。巴爾說，當你的心臟跳動不那么劇烈時，它就會變得虛弱。
The same thing happens to your lungs when you're inactive, said Dr. Panagis Galiatsatos, a pulmonologist from Johns Hopkins Bayview Medical Center. He said many of his patients have felt their breathing function deteriorate because they're no longer conditioned to exercise.
當你不活動的時候，你的肺也會發(fā)生同樣的事情，約翰霍普金斯灣景醫(yī)療中心的肺科醫(yī)生帕納吉斯·加利亞特薩托斯說。他說，他的許多病人感到他們的呼吸功能惡化了，因為他們不再習(xí)慣鍛煉。
People with poor lung health are already considered more susceptible to coronavirus because it's a respiratory illness, so they're likely staying home to reduce their risk of infection. But if they're not moving and increasing blood flow to their lungs, then their preexisting condition might harm them anyway.
肺部健康狀況不佳的人已經(jīng)被認為更容易感染冠狀病毒，因為這是一種呼吸道疾病，所以他們可能會呆在家里以降低感染風(fēng)險。但如果他們不運動，增加肺部的血流量，那么他們先前的狀況無論如何都可能會傷害他們。
You gain fat
你會長胖
If you're home all day, every day, you're likely feet away from your pantry. That's either convenient or dangerous.
如果你整天、每天都在家，你可能離儲藏室只有幾步之遙。這不是方便就是危險。
With such easy access, the time you eat might widen from 10 or 12 hours every day to 15 hours a day, which could cause your insulin levels to spike.
有了這樣的方便，你每天吃東西的時間可能會從10到12個小時增加到15個小時，這可能會導(dǎo)致你的胰島素水平飆升。
Insulin encourages fat storage and converting other fat molecules to fat, said Giles Duffield, an associate professor of anatomy and physiology at the University of Notre Dame who studies circadian rhythms and metabolism, among other subjects.
研究晝夜節(jié)律和新陳代謝等學(xué)科的圣母大學(xué)解剖學(xué)和生理學(xué)副教授吉爾斯·達菲爾德說，胰島素會促進脂肪儲存，并將其他脂肪分子轉(zhuǎn)化為脂肪。
Your posture is affected
你的姿勢會受到影響
Sitting and lying down all day can seriously affect your posture and strain your back, neck, shoulders, hips and eyes, said Brandon Brown, an epidemiologist and associate professor in the Center for Healthy Communities at the University of California - Riverside.
加州大學(xué)河濱分校健康社區(qū)中心的流行病學(xué)家、副教授布蘭登·布朗說，整天坐著或躺著會嚴重影響你的姿勢，會拉傷你的背部、脖子、肩膀、臀部和眼睛。
Brown suggests getting up from your seat once an hour, walking around and stretching for a moment. You might even lie on the floor and "let your back readjust," he said.
布朗建議每小時從座位上站起來一次，四處走走，伸展一下身體。你甚至可以躺在地板上，“讓背部重新調(diào)整一下，”他說。
Your sleep suffers
有損你的睡眠
At least half of all Americans are skimping on vitamin D, which sustains bone density and keeps fatigue at bay. You're definitely one of them if you spend most of your day at home, curtains drawn, Duffield said.
至少有一半的美國人缺乏維生素D，而維生素D可以維持骨骼密度，避免疲勞。如果你一天大部分時間都呆在家里，你絕對是拉上窗簾的人之一，達菲爾德說。
Getting enough sunlight in the morning helps synchronize your body's circadian rhythm, Duffield said. So if you're shut in all week or working in the dark, your sleep might suffer, too.
早上獲得足夠的陽光有助于同步你身體的晝夜節(jié)律，達菲爾德說。所以如果你一周都被關(guān)在家里或者在黑暗中工作，你的睡眠也會受到影響。
Brown said as long as you're going on walks or exercising, doing yard work or other activities that drag you outside for a bit, you won't need to worry about getting enough sunlight. If you're unable to get out of the house or the weather won't permit you to, an artificial bright light can help your body retune in the morning, Duffield said, as can avoiding blue lights at night.
布朗說，只要你在戶外散步、鍛煉、整理院子或做其他活動，你就不需要擔心得到足夠的陽光。達菲爾德說，如果你無法出門或者天氣不允許你出門，人造亮光可以幫助你的身體在早上進行調(diào)整，在晚上也可以避免藍光。
Your brain slows
你的大腦遲緩
A sedentary lifestyle can slow your brain, too.
久坐的生活方式也會讓你的大腦變慢。
Exercise produces certain chemicals in the brain that break down toxins in the blood and even prevent them from going to the brain, Baar said.
巴爾說，鍛煉會在大腦中產(chǎn)生某些化學(xué)物質(zhì)，這些化學(xué)物質(zhì)可以分解血液中的毒素，甚至阻止它們進入大腦。
Not exercising means you won't as efficiently break down amino acid byproducts that wind up as neurotoxins in the brain.
不鍛煉意味著你不能有效地分解氨基酸副產(chǎn)品，而這些副產(chǎn)品最終會成為大腦中的神經(jīng)毒素。
The effects of isolation are insidious -- like the pandemic, the physical symptoms after months of seclusion often aren't obvious until they become harmful or extreme.
隔離的影響是潛移默化的，就像流行病一樣，在隔離數(shù)月后，身體癥狀往往并不明顯，直到它們變得有害或極端。
