每天一小步,健康幸福一大步
Forget massive overhauls when it comes to your health and wellbeing - studies show you're setting yourself up to fail. Instead concentrate on tiny tweaks to your normal routine to get real results.
谈及健康和幸福时，不要再想着做大规模改变了--研究表明，这么做无疑会失败。但是，你可以专注做一些细微的变化，这样才能带来实际效果。For your teeth
为了牙齿健康Ditch the mouthwash. It can do more harm than good, says Eddie Coyle, clinical director at Bupa Dental Care. "Unless medically advised by a dentist for specific conditions, mouthwashes contain ingredients that strip away fluoride - hugely important for strong, healthy teeth." Likewise, don't rinse your mouth with water after brushing to retain maximum fluoride protection.
不要用漱口剂了。Bupa牙科护理中心的临床主任艾迪·科伊尔说道，漱口剂带来的危害远大于好处。"除非医生根据具体情况建议患者使用，否则漱口剂含有的成分会去除氟化物--而这对于牙齿健康至关重要。"同样，刷完牙之后不要用水漱口，这样才能最大化的发挥氟化物的保护作用。
Grab a straw. "Fizzy drinks and cocktails can lead to enamel erosion - but using a straw limits direct contact with your teeth," says Eddie. "And, even better, finish off sugary drinks with a chaser of water which helps remove any residue left in the mouth before it can build up."
拿根吸管。"碳酸饮料和鸡尾酒会导致牙釉质腐蚀--但使用吸管能直接限制其与牙齿的接触，"艾迪说。"而且更好的是，喝完含糖饮料后，喝点含酒精的水，可帮助去除残留在口腔内的残留物。"Have a chunk of cheese for dessert. Dr Mihir Shah of Battersea Park Dental, London, says: "Cheese is great at reducing the acid levels in your mouth after eating, helping to protect your teeth."
甜点吃一大块奶酪。伦敦巴特希公园牙科的Mihir Shah医生说道："吃奶酪有助于减少口腔中的酸性物质，从而起到保护牙齿的作用。"For your memory
为了好的记忆Listen up. "The vast majority of the time we forget something because we didn't pay attention in the first place," says Ed Cooke, founder of memory app Memrise.
倾听。"大多数时候，我们都是因为一开始对其不注意而忘记某事，"记忆应用Memrise的创始人艾德·库克说道。Now, close your eyes. University of Surrey scientists found that, in tests, participants with their eyes closed correctly remembered the answers to over 70% of questions, compared to only 40% of those with their eyes open.
现在，请闭上你的眼睛。萨里大学的科学家发现，在测试中，双眼紧闭的受试者清晰的记得70%的答案，而双眼睁开的受试者只记得40%。Finally, say it aloud. Studies have found saying what you want to remember out loud to yourself - or even mouthing it - will help with recall.
最终，大声说出来。研究已发现，大声对自己说想要记住--甚至只是说出口--都有助于回忆。For your ears
为了耳朵健康Never use cotton buds. Peter Sydserff, audiologist at Hidden Hearing (hidden ) says: "People don't realise how far they push the cotton buds in, often pushing any wax and debris further into the ear - and this can cause blockages."
不要用棉签。Hidden Hearing（hidden ）的听力学家Peter Sydserff说道："人们不知道将棉签在耳内伸了多长，往往会将耳垢推向更深处--从而导致堵塞。"Invest in noise-cancelling headphones. Listening to personal devices with in-bud earphones can cause discomfort over time - and permanent hearing loss - because music is usually too loud.
购买降噪耳机。使用入耳式耳机听个人设备会随着时间的推移带来不适--以及永久性听力损失--因为播放音乐时，声音通常很大。
