of their time indoors.

他們在室內的時間。

But what if you ditched that last bit

但如果你把最後那點丟掉呢？

and gave up the great outdoors for good?

而永遠放棄了偉大的戶外活動？

Odds are you've been stuck at home before,

估計你以前就被困在家裡了。

maybe because of bad weather.

也許是因為天氣不好。

Maybe there's a pandemic and you're self-quarantining.

也許是流行病，你在自我檢疫。

You probably wouldn't notice a huge difference at first,

一開始你可能不會注意到巨大的差異。

other than a bit of cabin fever.

除了一點點的機艙熱。

But after a week and a half, things may start to change.

但一個半星期後，情況可能會開始改變。

Ironically, after spending all that time indoors,

諷刺的是，在室內待了那麼久。

you may start to feel tired,

你可能會開始感到疲憊。

no matter how much sleep you get.

不管你睡了多少覺

You see, being stuck inside

你看，被困在裡面

limits the amount of sunlight you get.

限制了你獲得的陽光量。

Normally, when sunlight hits your eyes,

平時，當陽光照射到眼睛。

it signals to your brain to stop producing

它向你的大腦發出信號，停止生產

a hormone called melatonin,

一種叫做褪黑素的激素。

and that hormone affects your circadian rhythm,

而這種激素會影響你的晝夜節律。

which regulates sleep.

它可以調節睡眠。

Without a reliable sunlight trigger,

沒有可靠的陽光觸發。

your body will just keep making melatonin,

你的身體會一直製造褪黑素。

and it might start to feel tired all the time.

而且可能會開始覺得一直很累。

Sunlight is also a trigger for your body

陽光也是你身體的一個誘因

to produce serotonin, aka the happy hormone.

以產生血清素，也就是快樂荷爾蒙。

It helps to regulate your mood, among other things.

它有助於調節你的情緒等。

So without enough sunlight, after a few months,

所以在沒有足夠陽光的情況下，幾個月後。

your melatonin levels will rise,

你的褪黑素水準會上升。

and your serotonin levels?

和你的血清素水準？

Those may drop, along with your mood.

這些可能會隨著你的心情而下降。

It's this combination of decreased sunlight and serotonin

正是這種日照減少和血清素的結合。

that's credited as one of the main causes

的主要原因之一。

of seasonal affective disorder, or SAD.

的季節性情感障礙，或SAD。

It's a type of depression that is most prevalent

這是抑鬱症的一種類型，最常見的是

during long, dark months.

在漫長而黑暗的月份裡。

SAD is relatively uncommon,

SAD是比較少見的。

but it may increase if we all stay locked in our homes.

但如果我們都鎖在家裡，可能會增加。

You may be thinking you can just

你可能會想，你可以只是

bring in artificial sunlight, like a light box.

引入人工陽光，如燈箱。

Well, this has been shown to reduce the effects of SAD,

嗯，這已經被證明是減少SAD的影響。

but not cure it.

但不治其病。

And it wouldn't really matter,

而且這並不重要。

because your mood can be affected

因為你的情緒會受到影響

by another important factor.

由另一個重要因素。

The great outdoors.

偉大的戶外活動。

Just being outside in general has been linked

一般來說，只要是在戶外，就會被聯繫起來

to lower stress levels.

以降低壓力水準。

So say goodbye to staying calm,

所以說，告別保持冷靜。

and hello to higher blood pressure.

並向高血壓問好。

Plus, that inside air is stale.

另外，那裡面的空氣也是陳舊的。

The Environmental Protection Agency says

環境保護局說

it's up to five times more polluted than the air outdoors.

它的汙染程度是室外空氣的五倍。

This isn't good news for your lungs.

這對你的肺部來說可不是什麼好消息。

Over time, breathing in that recycled air

隨著時間的推移，呼吸著這些循環的空氣

could increase your risk for illnesses linked to pollution.

可能會增加您患與汙染有關的疾病的風險。

And four months to a year down the road,

而四個月到一年下來。

your body is going to start missing something

你的身體會開始缺少一些東西

vital to your health: vitamin D.

對你的健康至關重要：維生素D。

This is essential for optimal health,

這對優化健康至關重要。

bone strength, and muscular regulation.

骨強度和肌肉調節。

In order to make vitamin D active,

為了使維生素D活躍起來。

you need sunlight, and artificial won't do.

你需要陽光，人工是不行的。

When ultraviolet B rays hit cholesterol in your skin,

當紫外線B射線擊中皮膚中的膽固醇。

energy is released, and that fuels

能量被釋放出來，而這也助長了

the production of vitamin D.

維生素D的產生。

Without that production, though,

不過，如果沒有這種生產。

your vitamin D levels will start to drop.

你的維生素D水準會開始下降。

And if you don't do anything to counter this decrease,

如果你不採取任何措施來應對這種減少。

you might find yourself losing strength

力不從心

or getting depressed,

或變得鬱鬱寡歡。

while your bones gradually become weaker.

而你的骨骼卻逐漸變得脆弱。

Vitamin D is also important

維生素D也很重要

for regulating your immune system,

用於調節你的免疫系統。

so you could be at a higher risk of catching illnesses, too.

所以你也會有更高的患病風險。

The next development is a little hard to predict,

接下來的發展有點難以預測。

since vitamin D levels vary from person to person.

因為維生素D水準因人而異。

But you may start seeing some very serious issues

但你可能會開始看到一些非常嚴重的問題

in a few years.

幾年後。

Lower levels of vitamin D could put you at a higher risk

維生素D水準較低可能會讓你面臨更高的風險。

of developing heart disease or strokes,

患心臟病或中風的可能性。

plus an increased risk of cancers, fractured bones,

加上癌症、骨折的風險增加。

and serious tooth decay.

和嚴重的蛀牙。

Years down the road, you might feel some pains,

多年以後，你可能會感到一些痛苦。

specifically in your bones and hips.

特別是在你的骨骼和臀部。

You could even have difficulty walking,

你甚至可能會出現行走困難。

finding yourself waddling or swaying precariously.

發現自己搖搖晃晃或搖擺不定。

Now, vitamin D supplements may or may not

現在，維生素D補充劑可能會或可能不會。

help replenish that loss of activated vitamin D.

幫助補充流失的活性維生素D。

But even with that help, you might struggle

但即使有了這些幫助，你也可能會很辛苦。

from a lack of mental stimulation.

由於缺乏精神刺激。

In other words, you'll be bored.

換句話說，你會感到無聊。

The monotony of everyday life in the same place

每天都在同一個地方過著單調的生活。

doing the same things over and over again,

一遍又一遍地做著同樣的事情。

without stepping outdoors...

不出遠門

that may all start to take a toll.

這可能都開始採取的代價。

If you don't have to go outside,

如果你不需要到外面去。

you're likely to become more sedentary,

你很可能會變得更加久坐。

meaning you'll exercise less.

意味著你的運動量會減少。

And research has shown that even a short 12-minute walk

而研究表明，即使是短短的12分鐘步行

can reduce symptoms of depression

可以減輕抑鬱症的症狀

and help you cope with stress.

並幫助你應對壓力。

This could be worse if you live by yourself.

如果你自己住的話，情況可能會更糟。

Social isolation and loneliness have been linked

社會孤立和孤獨是相互關聯的。

to conditions like high blood pressure,

到高血壓等情況。

heart disease, anxiety, and depression.

心臟病、焦慮和抑鬱症。

And if you're quarantined, you could be dealing with

如果你被隔離了，你可能會處理

a range of psychological stressors,

一系列心理壓力源。

resulting in undesirable symptoms

導致不良症狀

like low mood and irritability,

如情緒低落、煩躁不安。

along with insomnia and depression,

以及失眠和抑鬱症。

all made worse by the fact that you'll be inside

所有的一切都變得更糟的事實，你會在裡面。

day after day doing the same thing.

日復一日地做著同樣的事情。

So maybe, if you can, go and take a walk outside.

所以，如果可以的話，也許，去外面走走吧。

And if you can't, well, try staying active.

如果你不能，那就試著保持活躍。

Open a window to let fresh air in.

打開窗戶，讓新鮮空氣進來。

Find ways to bring more sunlight into your home

尋找將更多陽光帶入家中的方法

so you don't mess up your sleep schedule.

這樣你就不會打亂你的睡眠時間。

It also wouldn't hurt to form a support system

形成一個支持系統也是無妨的。

to keep you connected with the outside world.

讓你與外界保持聯繫。

Set up video chats or call your family and friends.

設置視頻哈拉或給你的家人和朋友打電話。

Others might be going through a similar experience,

其他人可能正在經歷類似的經歷。

and bonding over it could be validating,

並就此結緣，可以驗證。

giving you what you need to get through.

給你需要的東西，讓你度過難關。