缓解压力的6个惊人秘密

Even though you can flip on the tube and watch Emeril, Guy, Jamie, or Tyler whip up a mean meal, off the Food Network it's still women who do the lion's share of the food shopping, cooking, and cleanup. But you don't have to resign yourself to feeling frazzled.

尽管你可以打开电视机观看Emeril, Guy, Jamie或Tyler吃一顿节俭的饭，但是在美食频道以外，总是女性做大部分的食品购物，做饭和打扫卫生。但是你不需要屈从地感到疲惫。

"What distinguishes one person's meltdown from another's indifference is their perception of control over the situation," says Paul J. Rosch, M.D., president of the American Institute of Stress. Try these strategies, and you'll be prepared to shrug off any tough situation thrown at you.

“区别一个人的崩溃和另一个人的冷漠在于对控制这种情况的认知。”美国压力研究所总裁保罗•罗希博士说。尝试这些策略，你将摆脱任何投向你的困难问题。

1. Take time for YouTube laughs

Just the anticipation of laughing significantly decreases levels of the stress hormones dopac, cortisol, and epinephrine, according to researchers at Loma Linda University in California.

1. 花时间看YouTube的趣事

根据加尼福利亚洛玛连达大学研究人员的研究，笑的欲望可以极大降低压力荷尔蒙多巴克，皮质醇和肾上腺素的水平。

2. Chew some healthy fat

According to a study from the University of Pittsburgh, people with the highest blood levels of EPA and DHA omega-3 fatty acids are happier, less impulsive, and generally more agreeable. Boost your mood by adding foods rich in omega-3s — salmon, herring, and sardines top the list — to your week's meals. Or try a daily supplement of 400 milligrams each of EPA and DHA fish oils.

2. 咀嚼一些健康脂肪

根据匹兹堡大学的一项研究发现，体内EPA和DHAΩ-3脂肪酸的血液水平更高的人会更快乐，不易冲动和总体上更和蔼可亲。通过对你每周的膳食增加富含Ω-3脂肪酸的食物提高你的情绪——居首位的是鲑鱼，鲱鱼和沙丁鱼。或者，尝试每天各补充400毫克的EPA和DHA鱼油。

3. Drop a strategic F-bomb

Swearing reduces stress, according to research published in the Leadership & Organization Development Journal. We don't suggest saying "%&* it!" in the middle of an intimate dinner party, but a strategically placed expletive in the privacy of your car, kitchen, or bedroom can help you blow off steam.

3. 投下战略的F弹

根据《领导与组织发展杂志》发表的研究结果，咒骂可以减轻压力。我们并不建议在一个私人宴会中说"%&* it!"，但是战略上，在自己的车，厨房或卧室里一个名列前茅的咒骂语可以帮你减压。

4. Try your hand at acupressure

Acupressure is a quick and effective tension releaser — it can reduce stress by up to 39 percent, according to researchers at Hong Kong Polytechnic University. For fast relief, massage the fleshy area between your thumb and index finger for 20 to 30 seconds

4. 试着对手进行按摩

根据香港理工大学的研究人员报道按摩是快速有效的压力缓解器——它可以减轻高于39%的压力。如果想快速减轻压力，就对拇指和食指中有肉的地方按摩20—30秒。

5. Treat yourself to dark cocoa

Flavonoids in cocoa relax your body's blood vessels so that arteries can dilate, reducing blood pressure, a study published in the Proceedings of the National Academy of Sciences found. Look for dark chocolate or cocoa powder, which have more of the stress-busting compound than milk chocolate, and keep it to one serving.

5. 用黑可可款待自己

发表在《国家科学院院刊》的一项研究发现，可可中的黄酮类可以松弛你体内的血管，所以扩大动脉，降低血压。找一些比牛奶巧克力含有更多减压化合物的黑巧克力或可可粉，并把它当成一种食物。

6. Enjoy a cup of tea

In a study at University College in London, 75 volunteers drank the equivalent of a cup of black tea before completing two stressful tasks. Afterward, their cortisol levels dropped an average of 47 percent, compared with 27 percent for the people who didn't imbibe.

6. 享用一杯茶

英国伦敦大学学院的一项研究，75名志愿者完成两个压力任务前喝相同数量的红茶。完成任务后，他们的皮质醇水平平均下降了47%，相对于那些没有喝红茶的人，只下降了27%。