本集内容

Why we should be catching some rays

为什么我们需要晒晒太阳

文字稿

Walking in direct sunlight without sunscreen can be dangerous for the skin. However, our bodies also need to catch some rays to maintain health.

在阳光直射下行走而不涂抹防晒霜，可能会伤害皮肤。不过，为了维持健康，我们的身体也需要适度地 “捕捉” 一些阳光。

（Source: National Health Service）
Our bodies can't produce vitamin D without direct sunlight. Vitamin D is a crucial chemical for our bones, muscles and immune system. Low levels of vitamin D have been associated with a number of diseases, including dementia, diabetes and autoimmune diseases.

（来源：英国国家医疗服务体系）
如果没有阳光照射，人体就不能合成维生素 D。维生素 D 是一种维持骨骼、肌肉和免疫系统健康的关键化学物质之一。维生素 D 水平过低与多种疾病有关，包括痴呆症、糖尿病和自身免疫性疾病。

One of the best approaches for increasing vitamin D production is sitting in the sun for short periods and exposing the skin on our forearms, lower legs, or face.

促进维生素 D 合成的最佳方式之一是在阳光下短坐片刻，让前臂、小腿或面部的皮肤接触阳光。

（Source: Mead, M Nathaniel (2008), Environmental Health Perspectives）
According to some studies, our bodies also release more beneficial hormones when we are exposed to sunshine, like serotonin and endorphins.

（来源：Mead, M Nathaniel (2008)，《环境健康展望》）
一些研究还指出，当人体暴露在阳光下时，会释放更多有益激素，比如血清素和内啡肽。

（Source: Sansone, R. A., & Sansone, L. A. (2013), Innovations in clinical neuroscience）
These hormones have various positive effects on our mood, and that could be the reason why people say they feel better after enjoying a sunny day outside.

（来源：Sansone, R. A., & Sansone, L. A. (2013)，《临床神经科学创新》）
这些激素对我们的情绪有许多积极影响，这或许就是为什么人们在户外享受了阳光明媚的一天后会觉得心情更好了。

Aside from taking advantage of good weather to catch more rays, it's also important to maintain a healthy lifestyle.

除了利用好天气多晒太阳之外，保持健康的生活方式同样重要。

（Source: National Health Service）
Eat more vitamin D-rich food if you think you are not getting enough sunlight during the winter days, and remember to get enough exercise too.

（来源：英国国家医疗服务体系）
如果你觉得冬日里晒不到足够的阳光，可以多吃富含维生素 D 的食物，并且记得进行充足的运动。

重点词汇及表达

vitamin  维生素

immune system  免疫系统

be associated with...  和…相关

hormone  激素

take advantage of...  利用…