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Pull Yourself Together: The Best Expert Advice to Make You Feel Incredible
2024/8/19
The Mel Robbins Podcast
G
Gina Poe
M
Mel Robbins
一位专注于领导力和个人成长的著名_motivational speaker_和播客主持人。
N
Neha Sangwan
P
Patrick McKeown
S
Shane O’Mara
Mel Robbins: 本期节目探讨了提升身心健康的三大支柱：呼吸、步行和睡眠。通过采访多位专家，节目深入浅出地讲解了这三个方面的重要性，以及如何通过简单的改变来改善健康状况。节目强调了这三个方面对压力的影响，并指出改善这三个方面可以显著提升健康水平。
Patrick McKeown: 正确的呼吸方式对身心健康至关重要。许多人习惯于用嘴呼吸，这会加快呼吸速度，激活身体的‘战斗或逃跑’反应，导致压力增大。而通过鼻子呼吸则可以增加血液中的氧气摄取量，改善氧气输送，降低压力，提高身心健康水平。节目中还介绍了具体的呼吸练习方法，帮助听众改善呼吸习惯。
Shane O’Mara: 步行运动对身心健康有显著益处。久坐不动会对人的性格和情绪产生负面影响，而规律的步行运动则可以改善大脑功能，增强记忆力，提升积极情绪，降低患病风险。专家建议每天比平时多走5000步，并强调少量多次的运动比一次长时间的运动更有益。
Gina Poe: 睡眠质量对身心健康至关重要。人体的生物钟（circadian rhythm）会影响睡眠、激素水平、情绪、心理健康、新陈代谢和体重等。早晨的光照暴露有助于重置生物钟，改善睡眠。睡前洗个热水澡，白天进行适量的运动，以及避免睡前摄入过多的咖啡因，都有助于改善睡眠质量。
Neha Sangwan: 压力是80%以上疾病的成因或加剧因素。通过改善呼吸、步行和睡眠这三个方面，可以有效降低压力水平，从而提升整体健康水平，预防疾病。
Mel Robbins: This episode is your guide to creating lasting change and upleveling in all areas of your life. You'll learn the 3 foundational habits that will transform your life and improve your productivity, wellness, health, and life balance. These 3 habits are essential to your health, and you need to get them right. Renowned experts are here to give you their straight-from-the-lab advice on how to do each of these things in the optimal way and make them a habit you can stick with for life. If you can nail breathing, walking, and sleeping, something you don't even think about, you got 80% of your life nailed.
Deep Dive
Learn about the importance of nasal breathing and its benefits, including stress reduction and improved oxygen uptake, from expert Patrick McKeown.
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