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楼主2016-12-09 08:21:12

Twenty Steps to Better Health
二十步走向健康

ITP Lifestyle Suggestions
ITP生活方式的建议

In your darkest moments you may think there is nothing else you can do to improve your health. Not true. We believe there is always something else you can do … or think … or feel … that can raise your platelet odds.
在你最黑暗的时刻，你可能会认为没有什么你能做的可以改善你的健康。事实并非如此。我们相信还是有很多你能做的~~或想的~~或感受的~~那些能升高你的血小板的几率。

Here’s a list of suggestions that are cheap, won’t keep you up at night and just might unlock your healing response.
这里有一个建议的列表，他们很实惠，不会让你夜不成寐，并且可能会开启你痊愈的大门。

Our readers report and we concur…good health is often the result of many small changes that
sum to a large impact. Just read our letters and stories.
我们的读者报道并且我们都能认同…好的健康经常是从一些小小的改变慢慢积累起来然后产生了巨大的影响的结果。可以参考我们的读者来信和与疾病斗争的故事。

This is a long list. Just pick a few of your favorite ideas and try them. You can add more later.
Get your family and friends to join you. Everyone can benefit.
Now begin to:
这是一个很长的清单。挑一些你感兴趣的然后去试着做一下。你可以随后慢慢的增加。让你的家人和朋友也一起加入。每个人都可以从中受益。

1. Breathe – Take 20 minutes a day to just breathe slowly and deeply, raising and lowering your abdomen. Breathing slowly reduces stress and activates neurotransmitters found in the lungs.
1.深呼吸-每天做20分钟，仅仅是慢慢的深呼吸，让你的腹部有节奏的跳动。缓慢的深呼吸可以减小压力并且激活你肺部的神经传导物质。

2. Avoid Toxins – Use natural cleaning products, natural pesticides, low volatile paints, organic fertilizers, etc. Avoid perfumes and scented products. Chemicals and pesticides have been shown to interfere with the immune system and create unhealthy free radicals in the body.
2.避免毒素-用天然的洗洁产品，天然的杀虫剂，低挥发性的颜料，有机化肥等等。不要使用香水和有香味的产品。化学品和农药已经被证实会妨碍自身免疫系统并且在体内产生不健康的自由基。（注：自由基（free radical），化学上也称为“游离基”，是含有一个不成对电子的原子团。由于原子形成分子时，化学键中电子必须成对出现，因此自由基就到处夺取其他物质的一个电子，使自己形成稳定的物质。在化学中，这种现象称为“氧化”。自由基，机体氧化反应中产生的有害化合物，具有强氧化性，可损害机体的组织和细胞，进而引起慢性疾病及衰老效应。众多权威研究表明，负离子能够消减自由基，减缓人体衰老，增强人体免疫力。）

3. Avoid Plastic Containers – Store food in ceramic or glass dishes and containers. The chemicals in plastics have been shown to interfere with cell development.
3.避免塑料容器-储存食物最好使用陶器或者玻璃容器。塑料中的化学物质已经被证实会妨碍细胞的发育。

4. Reduce Stress – Look at the people and situations that create stress in your life and try to find ways to reduce the stress. Yoga and meditation often help. Stress has been shown to aggravate many diseases.
4.减少压力-根据个人或实际情况在你的生活中所产生的压力来试着找到减压的方法。瑜珈和冥想经常会有效果。压力已经被证实会恶化很多疾病。

5. Think Positive – Imagine yourself well. Replace any negative thoughts with positive ones. Think of positive things you want to happen in the future. According to many research studies positive thinking can enhance your chances of feeling better.
5.积极思考-多往好的方面去想。减少一些消极的思想。考虑一些你希望在将来会实现的积极的事情。一些调查研究表明积极的思考往往会提高你情绪改善的机会。

6. Connect to a Higher Power – Pray or seek other spiritual guidance consistent with your beliefs. Research has shown that this type of connection can assist in improving health.
6.寻求一种信仰-祈祷或寻求另外的一种符合你信仰的精神上的指引。研究表明有信仰可以帮助改善健康.

7. Consider Energy Therapy – Reiki, Qi-gong, and other subtle energy therapies can activate a healing response. You can learn some of these and do them yourself or you can seek a qualified practitioner.
7.考虑能量疗法-灵气（注：日本的一种灵气疗法），气功和其它一些微妙的能量疗法还是有一定疗效的。你可以自学这些项目或者寻找一些专业人士来教授。

8. Exercise – Find an exercise program you like and that fits your health situation. It could be walking, yoga, dancing. Use your imagination.
8.锻炼-找一些你喜欢的并且适合你健康状况的运动项目。 比如步行，瑜珈，舞蹈。充分应用你的想象力。

9. Breathe Clean Air – Avoid smoky (and smoking), musty, dank, dusty environments. Particulates and mold can cause or exacerbate autoimmune diseases.
9.呼吸干净的空气 –避免烟熏（和吸烟），霉气，潮气，满是灰尘的环境。灰尘和霉菌会导致或恶化自身免疫疾病。

10. Avoid Mercury – If you need a tooth filled, avoid mercury fillings. Avoid eating fish that is high in mercury. Dispose of mercury thermometers. Mercury has been shown to exacerbate autoimmune disease.
10.避免水银（汞） ---如果你需要补牙，避免含汞的填充物。避免吃那些含高汞的鱼类。妥善处置体温表。汞已经被证实会恶化自身免疫疾病。

11. Listen to your body – Stay in touch with your inner self and follow your body’s suggestions if they are health oriented. Sleep when you need rest. Eat when you’re hungry. Stay in the sun when your body wants the warmth.
11.倾听您的身体—经常审视一下自己并且要顺应身体的健康发展。比如需要休息时就睡觉。感到饥饿时就吃饭。当你的身体需要温暖时就去晒晒太阳。（注：依照《皇帝内经》中的主体思想，顺应自然，日出而作，日落而息，天冷了就添衣服，天热了，就减衣服，多吃时令蔬果，少吃稀奇古怪的食品，顺应天道就能长生。）

12. Be with People who Enliven You – Sometimes you feel better after being with someone. Other times you may feel deadened and drained. Choose to be with people who brighten your spirits.
12.多接触那些能给你带来快乐的人---有时跟某些人在一起你会感觉很快乐。有时跟另外一些人呆在一起会让你感到死气沉沉。选择那些能给你带来快乐的人多与之相处。（注：所以说交友要谨慎，特别是ITP，要远离那些消极的人，避开那些消极的事情。）

13. Take Time for your Favorite Things – Bring as much joy into your life as possible. Listen to music.Grow flowers. Watch the birds and rabbits. Sing. Make your own list.
13.多花些时间做自己喜欢的事----尽可能的给自己的生活增添些乐趣。听听音乐。养养花。喂几只鸟和小兔子。唱唱歌，等等。给自己列个表。

14. Reduce Negative Input – Reduce the amount of time you spend watching the news, reading scary stories and watching TV shows with violent themes. These have been shown to promote stress reactions.
14.减少消极因素---减少你花费在看新闻上的时间，少读那些恐怖小说，少看那些有暴力情节的电视节目。这些都已经被证实会促进你的应激反应。

15. Live in a Positive Space – Remove clutter from your environment. Organize your things. Fix anything that’s broken. Clean things that are dirty. Surround yourself with items that help you smile and feel good. Read a Feng Shui book for more suggestions.
15.给自己营造一个积极的生活空间----整理下自己的生活环境，把那些没用的垃圾都扔掉。重新整理下你的物品。把那些破损的东西都修理好。把灰尘都打扫干净。要确保围绕在你身边的东西能够给你带来微笑和让你感到舒心。阅读一些关于风水的书来寻找更多的建议。（注：这里面所谓的风水，并不是指狭义的我们平常所理解的那种封建迷信的风水。真正会看风水的人，是研究《易经》的大家，能通过周边的自然环境，比如天气，地气，人气等来推断生活在这种环境中的人容易出现什么样的结局。其实环境对人的影响是至关重要的。我们中国的古文化博大精深，千万不要狭隘的去理解。）

16. Get the Right Amount of Sleep – Attempt to sleep from seven to nine hours per night. Research has shown that both too little and too much sleep can aggravate health problems. Ayurvedic medicine recommends that you go to bed before 10:00 PM and arise around 6:00 AM for optimal health.
16.尽量得到高质量的睡眠---试着每晚睡7到9个小时。研究表明太少和太多的睡眠都会恶化你的健康状况。印度中医学建议晚上10点前上床睡觉，然后早上6点左右起床，是最有利于健康的。（注：其实中国的中医也是这么建议的。）

17. Avoid Allergic Triggers – Find out if you are allergic to any food and other things around you then eliminate or avoid them, if possible. For example: use a hepa filter vacuum and/or air cleaner and dust protector pillow cases if you are allergic to dust. Allergic reactions are another sign of an overactive and misguided immune system.
17.避免引发过敏---如果你对某些食物或者其它东西过敏的话，应该尽快找到并消除或避免它们。比如：如果你对灰尘过敏的话，就使用高效微粒空气过滤器和或空气净化器以及防尘的枕头。过敏反应是另外一种过于敏感的免疫系统症状。

18. Do Fun Things – Create opportunities to smile and laugh. Know what brightens your spirits and puts a grin on your face, and then find time to do these things. Norman Cousins set the standard with his book, “Anatomy of an Illness” when he described how watching Marx Brother’s films helped him heal.
18.做一些有趣的事情---尽量多创造些机会让自己开心。了解一下哪些事情能让你开心然后找时间去做这些事情。卡森斯在他的书中设定了一个标准，“疾病剖析”，他描述了如何通过看马克思兄弟的电影来帮助他治愈的。（注：此项就是说需要我们多去寻找些幽默的书籍或电影来看，多给自己找些快乐的事情做，不要自寻烦恼。）

19. Avoid Drugs That Can Interfere with Platelets - The medical literature is filled with accounts of prescription products that can reduce platelet counts or inhibit their action. While some of these are allergic reactions and will not apply to everyone, it is good to know the possibilities.
19.避免那些可能干扰你血小板的药物—医学文献里面充斥着大量的可以减少你血小板计数或者抑制它们活动的处方药品。然而这些药物里面大部分都会引起过敏反应并且不是任何人都可以服用的，知道这些可能性对你来讲是非常有利的.

20. Get Help and Hugs - Find others who will listen. Talk about your feelings. Ask for help when you need it and accept the help that’s offered. Bask in hugs and warmth.
20.得到帮助和拥抱---找一些可以倾诉的人。讲一下你的感受。当你需要的时候去寻求一个帮助并接受别人提供的帮助。充分的享受亲情和友情。（注：必要时可以适当的找一些心理医生去调节下自己的心情，不要觉得只有变态的和抑郁的才去看心理医生。)



                                                                        英文原文摘自网络,由ITP家园网站翻译整理
本帖最后由 下雨天 于 2016-12-9 08:25 编辑

曹宏富

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