第1803期:Ways to fight tiredness

Everyone gets tired – it's a normal part of human existence. It can make us grouchy and grumpy at the end of the day, but a good night's sleep will often leave us feeling well rested. However, sometimes we feel more than just general tiredness. We can get overtired and feel a bit run-down which may affect our daily lives – but what can we do about it? Here are some things that may stop you getting overtired.

每个人都会感到疲倦——这是人类生存的正常部分。它会让我们在一天结束时变得脾气暴躁，但睡个好觉通常会让我们感觉休息得很好。然而，有时我们感到的不仅仅是一般的疲倦。我们可能会过度疲劳并感到有点疲惫，这可能会影响我们的日常生活——但我们能做些什么呢？以下是一些可能会阻止您过度疲劳的事情。

Being very tired frequently could be the result of lifestyle choices: poor diet, lack of exercise, or an inefficient routine. For some people, changes to their habits and routines could help them to beat bouts of extreme tiredness. First, let's look at physical health. According to the UK National Health Service (NHS) website, eating healthy meals and snacks regularly, around 3-4 times per day, could improve your energy levels. Giving your body the fuel it needs could help you to be more energised, and therefore, less tired. If you're feeling overtired, you might not want to exercise. However, regular physical activity may actually mean you are less tired in general. Activities like jogging or cycling could also help you get fitter. And being more active could help you to lose weight, which can also aid you in the battle against tiredness. Those extra kilos from being overweight put a strain on your heart, which can lead to you feeling more tired.

经常感到非常疲倦可能是生活方式选择的结果：不良饮食、缺乏锻炼或低效的作息时间。对于一些人来说，改变他们的习惯和作息可以帮助他们克服极度疲劳的发作。首先，让我们来看看身体健康。根据英国国民健康服务 (NHS) 网站，定期吃健康的膳食和零食，每天大约 3-4 次，可以提高您的能量水平。为您的身体提供所需的燃料可以帮助您更加精力充沛，从而减少疲劳。如果您感到过度疲劳，则可能不想锻炼。然而，定期进行体育锻炼实际上可能意味着您总体上不那么疲倦。慢跑或骑自行车等活动也可以帮助您变得更健康。更加活跃可以帮助您减轻体重，这也可以帮助您对抗疲劳。超重导致的额外体重会给您的心脏带来压力，这会让您感觉更累。

Another thing that can leave us feeling weary and drained is stress. Reducing your stress levels may help you to feel less tired on a regular basis. Taking up an activity like yoga or going for a walk could help you to unwind and feel more refreshed. And you may think if you're feeling tired, that a good cup of coffee will perk you up. However, the Royal College of Psychiatrists recommends anyone feeling tired to cut down on their caffeine intake, especially after mid-afternoon, to get better sleep at night.

另一件让我们感到疲倦和精疲力竭的事情是压力。减轻压力水平可能会帮助您经常感到不那么疲倦。参加瑜伽或散步等活动可以帮助您放松身心并感觉更精神焕发。你可能会想，如果你感到疲倦，一杯好咖啡会让你振作起来。然而，皇家精神病学家学院建议任何感到疲倦的人减少咖啡因的摄入量，尤其是在下午三点之后，以便晚上睡得更好。

Finally, if you do find yourself feeling overtired constantly for days or weeks, you may be suffering from fatigue or exhaustion. If so, it could be a good idea to visit the doctor in case it's a symptom of an underlying health issue. However, for most of us, the odd day of feeling overtired might be fixed with a change in lifestyle and a few good nights' sleep.

最后，如果您确实发现自己持续数天或数周感到过度疲劳，则您可能正遭受疲劳或精疲力竭之苦。如果是这样，最好去看医生，以防这是潜在健康问题的症状。然而，对于我们大多数人来说，改变生活方式和睡几个好觉可能会消除感到过度疲劳的奇怪一天。

grouchy 满腹牢骚的
grumpy 脾气不好的
well rested 休息好的，精力充沛的
overtired 过度疲劳的
run-down （尤指因工作过度）精疲力竭的
beat 战胜，克服
bout 一阵
fuel 能量，燃料
energised 精神焕发的
strain 负担
weary （尤指长时间工作后）疲惫的
drained 精疲力竭的，疲惫不堪的
take up 开始从事（活动），参加
refreshed 神清气爽的
unwind 放松
perk somebody up 使（某人）精神焕发
cut down 减少
fatigue 疲惫
exhaustion 精疲力竭
underlying 潜在的