5 Lifestyle Choices You Will Feel in Your Bones

    YOU SPEND TOO LITTLE TIME ON THE MOVE

    "Bone is a living tissue," says Jonathan Lee, a physician at Montefiore Health System in New York City. "The more you use it, the more it will adapt and strengthen. Likewise, if it is not subjected to loading, it will waste away. "The solution? Weight-bearing exercise-even just walking. Strength training Counts too

    YOU EAT SALTY SNACKS

    A study from Japan showed that women over fifty who had high sodium (钠) intakes were more than four times as likely to have a fracture (break of. bones)As those with low sodium intakes. That's because as the kidneys(肾) excrete(排出) the sodium, calcium is reducing from the bloodstream too.

    YOU SHUT SUNLIGHTAWAY

    "Vitamin D is required for the body to successfully absorb and use calcium," Dr. Lee says. "Most Americans do not get enough sun exposure to generate enough natural vitamin D, and thus supplementation is essential." According to the National Osteoporosis Foundation, adults under 50 need 400 to 800 IU of vitamin D daily and adults 50. And older need 800 to 1,000 IU. Talk to your doctor about your specific needs based on where you live, what time of year it is, and which vitamin D-rich foods you eat.

    YOU'RE CASUAL WITH WINE

    Low levels of alcohol consumption may be good for your bones, according to a study from Oregon State University, but more than a couple of drinks a day has the opposite effect. "Too much alcohol can make it harder to absorb calcium," says Dr. Lee. Furthermore, "In women in particular, higher alcohol consumption can decrease estrogen (雌激素) levels, and this can also lead to osteoporosis(骨质疏松), "Dr. Lee says.

    YOU LIVE INANAREA WITH DIRTYAIR

    In a study recently published in the Lancet Planetary Health, researchers dealt with hospital data for 9.2 million Medicare participants in the Northeast and mid-Atlantic between 2003And 2010. They found that even a small increase in levels of pollutants in the air--may lead to an increase in bone fractures and osteoporosis in older adults. If you live in a smoggy area, use an air purifier filter at home, avoid exercising outdoors when the air quality is bad, and get screened for osteoporosis.

    "Hope has proved a powerful predictor of outcome in every study we've done so far," said Dr. Snyder, a psychologist.

    In research with 3,920 college students, Dr. Snyder found that the level of hope among freshmen at the beginning of their first term was a more accurate predictor of their college grades than were their S.A.T. scores or their grade point averages in high school. "Students with high hope set themselves higher goals and know how to work to attain them," Dr. Snyder said. "When you compare students with equal learning ability and past school achievements, what sets them apart is hope."

    In seeking a way to assess hope scientifically, Dr. Snyder went beyond the usual belief that hope is merely the sense that everything will turn out all right. "This idea is not concrete enough; it fails to clarify two key components of hope," Dr. Snyder said.

    "Having hope means believing you have both the will and the way to accomplish your goals, whatever they may be."

    Despite the wisdom in the old saying "where there's a will there's a way," Dr. Snyder has found that the two are not necessarily connected. In a study of people from 18 to 70 years old, Dr. Snyder discovered: only about 40% of people are hopeful in the technical sense of believing they typically have the energy and means to accomplish their goals; about 20% of the people believed in their ability to find the means to attain their goals, but said they had little will to do so; another 20% have the opposite pattern, saying they had the energy to motivate themselves but little confidence that they would find the means; the rest had little hope at all, reporting that they typically had neither the will nor the way.

    "It's not enough just to have the wish for something," said Dr. Snyder. "You need the means, too. On the other hand, all the skills to solve a problem won't help without the willpower to do it."

    The secret to happiness is keeping busy, research has found. Keeping the mind occupied with tasks—no matter how meaningless—keeps off negative emotions, the study found.

    However, the bad news is that humans are seemingly born to be lazy in order to save energy, according to Professor Christoper Hsee, a behavioral scientist at Chicago University.

    In a study, 98 students were asked to complete two surveys. After they had completed the first, they were made to wait 15 minutes to receive the next one. They were given a choice of either handing in the first survey nearby or a more distant location they had to walk to. Whichever option they chose, they received a chocolate bar. It turned out that about two-thirds (68 students) chose the lazy option. Those who had taken the walk reported feeling happier than those who had stayed put.

    Professor Hsee concluded that keeping busy helped keep people happy. He said the findings, reported in the journal Psychological Science, had policy implications (暗示).

    “Governments may increase the happiness of idle (无所事事的) citizens by having them build bridges that are actually useless,” he proposed.

    At the personal level, he advised, "Get up and do something. Anything. Even if there really is no point to what you are doing, you will feel better for it." He added, "Incidentally, thinking deeply or engaging in self-reflection counts as keeping busy, too."

    “You do not need to be running around. You just need to be engaged, either physically or mentally.”

    In Mexico, girls mark their fifteenth birthday with a celebration called Quinceanera. In the morning, the birthday girl goes to the church with her family and her best friends. She wears a beautiful dress. Later in the day, there is a huge party, with a big cake that matches the girl's dress, and a night filled with music and dancing.

    Becoming an adult is a very important life change, and Japan has a special holiday to celebrate this. The second Sunday in January is Coming-of-Age Day. On that day, everyone who had their twentieth birthday in the last year goes to their Town Hall for a special activity. Everyone dresses up, and many women wear beautiful dresses. The mayor makes a speech and gives presents to all the new adults.

    Some kids are afraid to start school, but six-year-olds in Germany can't wait. For them, Schulanfang is a big holiday. To celebrate a child's first day of school, parents or friends give the child a Zuckertuete, a big color box filled with candy and little presents. People take pictures of the kids holding their Zuckertuete, and there is a school party later for the parents with cake and coffee.

    Your house may have an effect on your figure. Experts say the way you design your home could play a role in whether you pack on the pounds or keep them off. You can make your environment work for you instead of against you. Here are some ways to turn your home into part of your diet plan.

    Open the curtains and turn up the lights. Dark environments are more likely to encourage overeating, for people are often less self­conscious (难为情) when they're in poorly lit places—and so more likely to eat lots of food. If your home doesn't have enough window light, get more lamps and flood the place with brightness.

    Mind the colors. Research suggests warm colors fuel our appetites. In one study, people who ate meals in a blue room consumed 33 percent less than those in a yellow or red room. Warm colors like yellow make food appear more appetizing, while cold colors make us feel less hungry. So when it's time to repaint, go blue.

    Don't forget the clock—or the radio. People who eat slowly tend to consume about 70 fewer calories (卡路里) per meal than those who rush through their meals. Begin keeping track of the time, and try to make dinner last at least 30 minutes. And while you're at it, actually sit down to eat. If you need some help slowing down, turn on relaxing music. It makes you less likely to rush through a meal.

    Downsize the dishes. Big serving bowls and plates can easily make us fat. We eat about 22 percent more when using a 12­inch plate instead of a 10­inch plate. When we choose a large spoon over a smaller one, total intake (摄入) jumps by 14 percent. And we'll pour about 30 percent more liquid into a short, wide glass than a tall, skinny glass.

    Humans and elephants don't always get along. In Africa and Asia, elephants damage equipment, farmers' crops, and natural habitat for other species. If an elephant becomes a problem, humans may kill it. So local people and animal protectionists are trying to find better ways to keep elephants away from sensitive places. Now, researchers think they have a good tool to prevent elephants: honeybee pheromones (信息素).

    “Elephants dislike being stung(叮咬) in the trunk, because it's an extremely sensitive organ. Imagine being stung in your nose by a bee, and multiply that a few thousand times.” said Mark Wright, a professor at the University of Hawaii.

    Kenyan farmers have long known that if they hang live beehives (蜂箱) around their farms, they will drive elephants away. The problem is how to manage hundreds of thousands of hives, if you have a huge area to protect. And then the idea came up to look at the alarm pheromones, which are chemicals that the bees release to launch an attack on something that's damaging the hive.

    So the researchers tested out an artificial mixture of chemicals that imitates (模仿) honey bees' alarm pheromones. The researchers hung white socks treated with the artificial mixture as well as untreated control socks around an elephant watering hole, and then observed the animals' behavior. “Elephants are really curious creatures. They'll walk along and see something like a sock hanging on a branch. If it's not treated with the alarm pheromones, they'll pick it up, throw it around, and try to taste it, things like that. And in the case of the treated ones, they would show immediate signs of unease or uncertainty, and they'd eventually back off from them.”

    In order to avoid the elephants more effectively, the researchers plan to make the pheromone mixture purer. That way, elephants will stay far away from wherever they should not be going-and both elephants and humans can coexist a bit more peacefully.