人们常常说：“冷静下来，否则你会得心脏病。”这是有一定原因的。慢性压力—如工作、金钱或人际关系问题带来的压力，有可能会增加心脏病发作的风险。因此放松减压就变得十分重要。

关键词：科普；压力；解压；译文

The trick, of course, is to find moments of deep relaxation wherever you are, not just on vacation. Laughing with friends can be another way to start breaking the cycle of chronic stress, and help keep your heart healthy, too.

当然，诀窍是，无论身在何处，都可以找到放松的时刻，而不仅仅是在度假的时候。和朋友一起大笑是另一种开始打破长期压力循环的方式，也有助于保持你的心脏健康。

Work Stress. Home Stress. Financial Stress.

工作压力。家庭压力。财务压力。

The toll of chronic stress isn't limited to emotional suffering. High stress can set the stage for heart disease.

慢性压力的影响不仅会导致情感上的痛苦。高压力还会引发心脏病。

If fact, research shows that those of us who perceive a lot of stress in our lives are at higher risk of heart attacks and other cardiovascular problems over the long term.

事实上，研究表明，从长远来看，我们中那些感觉到生活中有很多压力的人，患心脏病和其他心血管疾病的风险更高。

The latest evidence comes from a new study of siblings in Sweden. Researchers identified about 137,000 people who had been diagnosed with stress-related disorders; the diagnoses included post-traumatic stress disorder or acute stress following a traumatic event, such as the death of a loved one or a violent episode. Then, the researchers identified about 171,000 of their brothers and sisters who had similar upbringings and genes — but no anxiety disorder.

最新的证据来自瑞典对兄弟姐妹进行的一项新研究。研究人员确定了大约13.7万名被诊断患有压力相关疾病的人；诊断包括创伤后应激障碍或创伤事件后的急性应激，例如亲人的死亡或暴力事件。然后，研究人员确定了大约17.1万名有类似成长经历和基因的兄弟姐妹，但他们没有压力相关疾病。

Next, they compared the siblings' rates of cardiovascular disease, including heart attacks, cardiac arrest and blood clots, over a number of years.

接下来，他们比较了这些兄弟姐妹多年来患心血管疾病的比率，包括心脏病发作、心脏骤停和血栓。

The Swedes who had a stress disorder, it turns out, had significantly higher rates of heart problems compared to their siblings.

事实证明，与他们的兄弟姐妹相比，患有应激障碍的瑞典人患心脏病的几率要高得多。

"We saw [about] a 60 percent increased risk of having any cardiovascular events," within the first year after being diagnosed, says researcher Unnur A Valdimarsdóttir of the Karolinska Institute, and a professor of epidemiology at the University of Iceland. Over, the longer term, the increased risk was about 30 percent, Valdimarsdóttir says.

卡罗林斯卡研究所的研究员、冰岛大学的流行病学教授UnnurATaldimarsdóttir说：“我们发现，在确诊后的一年内，患心血管疾病的风险增加了60%”。 Valdimarsdóttir说，从长期来看，增加的风险约为30％。

The findings, published in the current issue of the medical journal BMJ, "are quite consistent with other studies," says Simon Bacon, of Concordia University, who studies the impact of lifestyle on chronic diseases. He points to other studies that show depression, anxiety and stress increase the risk of cardiovascular events. He's written an editorial that is published alongside the study.

研究生活方式对慢性病影响的康考迪亚大学的西蒙·培根说，这一研究结果发表在最新一期的《英国医学杂志》上，“与其他研究结果相当一致。”他指出，其他研究表明，抑郁、焦虑和压力会增加心血管事件的风险。他写了一篇社论，与这项研究同时发表。

So, when is stress just a normal part of life —something we all just need to deal with — and when does it become so problematic that it sets the stage for disease? Part of the answer here depends on how we respond to stress, the scientists say, and on our own internal perceptions about how much stress we're feeling.

那么，什么时候压力只是生活中正常的一部分，我们都需要处理的事情，什么时候它变得如此成问题，以至于为疾病埋下伏笔呢？科学家们说，部分原因在于我们如何应对压力，以及我们自己对压力大小的内在感知。

We've all experienced the fight-or-flight stress response.

我们都经历过战斗或逃跑的压力反应。

"Imagine you're walking down the street and someone jumps out and gives you a scare," says Bacon. What happens? Your heart rate increases and your blood pressure climbs. "You have that immediate activation," Bacon says. And, in the short term, this temporary response is good. It gives you what you need to flee or take action.

培根说：“想象一下，你走在街上，有人跳出来吓你一跳。”会发生什么呢？你的心率会加快，血压会升高。“你会立即被激活，”培根说。而且，在短期内，这种暂时的反应是好的。它给了你逃跑或采取行动所需的一切。

But, the problem comes if you start to experience these stress response 'activations' even when there's not an imminent threat.

但是，如果你开始感受这些压力反应的'激活'，即使没有迫在眉睫的威胁，问题也会出现。

"When people have stress disorders, these systems are being activated at all the wrong times," Bacon says. For instance, with PTSD, "you can get very exaggerated stress responses just thinking about something that happened."

 “当人们患有压力障碍时，这些系统总在错误的时间被激活，”培根说。例如，患有创伤后应激障碍的患者，“只要想到发生的事情，就会产生非常夸张的压力反应。”

People who experience chronic stress seem to be at highest risk of health problems.

长期承受压力的人似乎是健康问题的高危人群。

"Over the long term, repeated, persistent [stress] responses will activate the immune system and contribute to inflammation," says Dr. Ernesto Schiffrin, a physician and professor of medicine at McGill University. He says inflammation can set the stage for atherosclerosis, also known as hardening of the arteries. Arteries are the blood vessels that carry blood to your heart and body. When the arteries narrow, this limits blood flow — increasing the likelihood of a heart attack, stroke or other cardiovascular event.

 “从长远来看，反复的，持续的[压力]反应将激活免疫系统并导致炎症，”麦吉尔大学医学教授、内科医生埃内斯托·希弗林说。他说，炎症会导致动脉粥样硬化，也就是动脉硬化。动脉是将血液输送到心脏和身体的血管。当动脉狭窄时，这会限制血液流动 - 增加心脏病发作，中风或其他心血管事件的可能性。

So,since we can't wave a magic wand and make stress disappear, what are the best coping options? There's no magic bullet, but day-to-day habits can help tamp down stress.

所以，既然我们不能挥舞魔杖让压力消失，那么最好的应对方法是什么呢？没有灵丹妙药，但是日常习惯可以帮助缓解压力。

Schiffrin says he gives his patients this advice: Eat in a healthy way, attempt to have good relationships, have a good attitude, spend time in nature, and exercise.  "I think exercise is critical," Schiffrin says. So, let's take a closer look at each of these.

希弗林说，他给病人的建议是：健康饮食，尝试建立良好的人际关系，保持良好的态度，多与自然接触，锻炼身体。“我认为锻炼很关键，”希弗林说。那么，让我们仔细看看这些建议。

Exercise When reseatchers analyzed CDC survey data form more than a million adults in the U.S., they found that people who exercised reported fewer days of bad mental health compared to those who didn't exercise. And, as we've reported, there was an extra 'boost' in mental health linked to playing team sports. But, wether you choose a simple walk, forestbathing, or a group activity, who doesn't feel a little better after moving their bady?

运动研究人员在分析美国疾控中心对100多万成年人的调查数据时发现，与不锻炼的人相比，锻炼的人报告的心理健康状况不佳的天数更少。而且，正如我们所报道的，团队活动对心理健康有额外的“促进”作用。但是，无论你选择简单的散步，森林沐浴，还是集体活动，谁在运动之后不会感觉好一点呢?

Cultivate Friendships Loneliness is an epidemic. And, as we've reported, a recent survey found 2 in 5 respondents reported lacking companionship or said they felt isolated from others. Yet, spending time with friends can really boost our moods. No matter your stage of life, signing up for a group activity or volunteering are good options for getting and staying engaged in the community around you.

培养友谊 寂寞是一种流行病。而且，正如我们已经报道的那样，最近的一项调查发现，有五分之二的受访者表示缺乏陪伴或说他们感到孤独。然而，花时间和朋友在一起真的可以提高我们的情绪。无论你处于人生的哪个阶段，报名参加团体活动或志愿活动都是很好的选择，可以让你更好地融入周围的社区。

Learn Meditation Or Relaxation Techniques Mindfulness meditation has been shown to tamp down the stress response, and even help reduce blood pressure among people who can maintain the habit. As we've reported, one study found that meditation helped 40 out of 60 patients reduce their blood pressure enough to reduce some of their medications.

学习冥想或放松 正念冥想已经被证明可以抑制压力反应，甚至有助于那些能够保持这种习惯的人降低血压。正如我们所报道的，一项研究发现，冥想可以帮助60名患者中的40名降低血压，足以减少他们的药物治疗。

Eat Well There is indeed a link between food and mood. As we've reported, a diet full of refined carbohydrates and sugar (the sort you'll find in packaged snacks and sodas) can lead to a metabolic roller coaster, that can influence your mood, too. On the other hand, a Mediterranean-style diet — rich in fruits, vegetables, whole grains and fish — can leave you feeling nourished.

健康饮食 食物和情绪之间确实存在联系。正如我们所报道的那样，富含精制碳水化合物和糖的饮食（你会在包装零食和苏打水中找到的那种）会导致代谢过程急剧变化，这也会影响你的情绪。另一方面，地中海式饮食 - 富含水果、蔬菜、全谷物和鱼 – 会让你感到营养充足。

Seek Help For Anxiety Disorders These day-to-day habits may help reduce the amount of stress you feel, but for people with stress disorders such as PTSD it may be best to reach out to a professional for help. "People should treat their mental health issues," says Bacon. You don't have to 'grin and bear it.' Mental health professionals have lots of tools.

寻求帮助对于焦虑症来说，这些日常习惯可能有助于减轻你感受到的压力，但是对于患有压力失调症(如创伤后应激障碍)的人来说，最好向专业人士求助。“人们应该治疗他们的心理健康问题，”培根说。你不需要默默忍受。心理健康专家有很多方法。

"You don't want to put yourself in a position where you could make your health worse by not doing anything," Bacon says.

培根说：“你不会想把自己置于这样一种境地：什么都不做，只会让自己的健康状况变得更糟。”

（责任编辑：李露）

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