【推荐1】Dive into icy depths may not sound appealing, but for enthusiasts of cold-water therapy (治疗), the benefits greatly outweigh any short-term discomfort. Participants claim jumping into or swimming in water no warmer than 15 degrees Celsius leaves them energetic and clear-headed, and even relieves pain.

Cold-water therapy has become more mainstream in recent years, in part due to the influence of Wim Hof, a famous Dutch extreme athlete who developed his own method of cold therapy coupled with conscious-breathing techniques, but it’s not a new trend. 2,000years ago, ancient Greeks used water therapy to relieve fatigue and treat fever.

In Scandinavian countries, a traditional sauna (桑拿) session is sometimes followed by a cold swimming. Changing between hot and cold temperatures enables blood to move quicker in the skin. High-performance athletes also use ice baths or cold showers to help reduce the delayed-onset muscle pains that follows intense exercise. And recent research suggests impressive benefits for mental health and stress management.

Cold exposure increases “feel-good” hormones, says Harper Phillie, one of a study’s authors. Swimming is also good exercise and often a social activity, which helps to get rid of anxiety and allows the body to feel both pleasure and motivation. Harper has been Coldwater swimming for nearly two decades and compares the stress of cold-water therapy to that of intense exercise. “Done safely, it’s a pretty effective way to train the body,” he says, “But if you’ve got a heart condition, you have to be careful.”

If open water isn’t your thing, consider cold showers. For those wanting to try Coldwater swimming in a lake or ocean, ease into it with short exposure times—just long enough for your body to get past the shock. Never start by submerging your entire body in at once, and always swim with a friend. Gradually increase the time you spend in cold water to three or four minutes, at least once a week. “That’s all you need to get the benefits,” says Harper.

1. What may contribute to the popularity of cold-water therapy?

A．Appearance anxiety.	B．Celebrity effect.
C．Peer pressure.	D．Sports fever.

2. Why do the Scandinavians favor a sauna after a cold swimming?

A．To keep their skin smooth.	B．To relieve the muscle pain.
C．To bond closer with friends.	D．To increase their blood flow.

3. How does cold water therapy benefit Phillie?

A．By killing time.	B．By lifting spirits.
C．By removing fear.	D．By curing diseases.

4. Which of the following is a suitable title for the text?

A．Cold swimming makes you clear-headed

B．Tolerance training benefits intelligence

C．Dive into coldness, stay in fitness

D．More icy exposure, more gains

【推荐2】You know exercise is heart smart and good for you. But do you really know how much physical activity you’re getting? Studies show that using a fitness tracker-a device that tracks your movement—can increase your steps per day by more than a mile.

“Fitness trackers are a great tool for heart health,” says cardiologist (心脏病医生) Seth Martin. “Being more active and changing your habits is important but difficult. Tracking likely helps people when combined with a clear goal to shoot for.”

Having an objective daily record can open people’s eyes to how little exercise they’re getting, Martin says, which can recalibrate their mindset (心态) and get motivated. People find ways to incorporate (融入) more activities into their day, walking during meetings, or simply taking the stairs instead of an elevator. “Fitness tracking gives people information and enables them to start making changes for heart health,” Martin says.

Try a few trackers until you find one that’s comfortable for you and your budget. Martin suggests, “Once you’ve made a match, you can try the next steps: Use the tracker consistently every day. Set a goal and then find activities you enjoy that also fit into your daily life and can be sustained over the long term. Finally, encourage friends and family to use trackers as well. It can create a social support network and even foster a sense of competition. Follow these tips, and you’ll be on your way to a healthier lifestyle and a healthier heart.”

So be ready, as doctors learn and introduce even better ways to use these devices. In a randomized clinical trial, Martin and his colleagues tested an automated, real-time, personalized program that sent coaching text messages to cardiology patients based on data from a wearable device paired with their phone. Over the short term, this coaching system helped increase step counts by over a mile a day beyond tracking alone. “I think technology can be a very powerful tool to get people moving more,” says Martin.

1. According to paragraphs 1-2, what do people fail to do when exercising?

A．Integrate movement into work.	B．Maintain a daily exercise schedule.
C．Kick improper habits of exercising.	D．Monitor the amount of physical activity.

2. What does the underlined word “recalibrate” in paragraph 3 mean?

A．Adjust.

B．Abandon.

C．Strengthen.

D．Evaluate.

3. What does Martin suggest people do?

A．Encourage the family to attend competitions.

B．Take exercise under the guidance of a coach.

C．Purchase a proper device and use it every day.

D．Consult a doctor and decide on suitable activities.

4. What does Martin think of the future of fitness trackers?

A．Uncertain.

B．Promising.

C．Doubtful.

D．Sustainable.

【推荐1】Have you ever been on an airplane, minding your own business, and found yourself crying for no apparent reason? Or maybe you encountered no actual tears but noticed that the airline played an “emotional health warning” before certain in­flight films.     1     Is it one of the airplane myths you need to stop believing, or is there actually something happening to your body that makes you cry?

Actually it has to do with the altitude. When you’re inside a flying airplane, you’re miles off the ground.     2     So airplane cabins are pressurized to keep passengers comfortable, but there’s only so much they can do. So the pressure isn’t at the same level you would experience at ground level.

    3     Just as oxygen thins as mountain climbers ascend(登高), the oxygen levels in the pressurized cabin are lower than you’ll find on the ground. With less oxygen available, your body goes into conservation mode. It takes care of essential functions first like your respiratory system, and ramps down(降低) some of the less crucial functions including emotional regulation.

But it’s not just because of the effects being up so high has on your body.     4     From a psychological perspective, the mere act of flying can make you cry. Even if you’re not afraid of planes, it’s a stressful situation.     5     You may be worried about losing your luggage or making a connection, so you might be a little nervous, which certainly doesn’t help when your body’s emotional regulation is already on “low”.

A．There is an emotional component, too.

B．Are you really more likely to cry while on a plane?

C．There are several ways to avoid crying while flying.

D．It’s not exactly a place where humans usually find themselves.

E．The primary reason is the lower amount of oxygen in the blood.

F．It’s not because you’re flying away from a beautiful destination.

G．You might have to say goodbye to someone in the place you’re leaving.

【推荐2】Scientists have long said getting a good night's sleep is important to your health. The U.S. National Institute of Health says lack of sleep may even increase the risk of impaired brain activity, or cognitive decline(认知减退), and Alzheimer's disease.

Now, an American team of scientists reports that too much sleep might be similarly linked to such conditions.

Researchers at Washington University School of Medicine in St. Louis, Missouri, did the sleep study. Their findings were published in the September issue of the scientific publication Brain.

Dr. Brendan Lucey is director of the Washington University Sleep Medicine Center and led the research. He said, "Our study suggests that there is a middle range(区间), or ‘sweet spot,' for total sleep time" for best cognitive performance.

"Short and long sleep times were associated with worse cognitive performance, perhaps due to insufficient(不足的) sleep or poor sleep quality, " Lucey added.

Other studies have shown that lack of sleep was linked with cognitive decline. A small 2018 study published in the Proceedings of the National Academy of Sciences found that losing just one night of sleep led to an increase in beta-amyloid production. Beta-amyloid is a metabolic(新陈代谢的) waste product found in between brain cells. It has been long linked to brain disorders, such as Alzheimer's disease.

The National Sleep Foundation advises that healthy adults need between seven and nine hours of sleep per night. Babies, young children, and teens need even more sleep for their growth and development. And people over 65 should also get seven to eight hours per night, the foundation says.

One unanswered question from the Washington University study is whether increasing sleep time for short sleepers would help their cognitive performance.

But lead writer Lucey said each person's sleep needs are individual. If people feel rested, there is no need to change how they sleep. But those who are not sleeping well should know that sleep problems often can be treated, Lucey said.

Dr. David Holtzman, another top researcher on the study, added, "It suggests that sleep quality may be key, as opposed to simply total sleep."

1. What does the underlined word impaired in paragraph 1 mean?

A．varied

B．astonished

C．damaged

D．endangered

2. What does the Washington University study suggest?

A．Neither too much nor too little time is the best for people’s cognitive performance.

B．People getting at least eight hours of sleep every night have the best cognitive performance.

C．Lack of sleep will cause cognitive decline, and Alzheimer's disease.

D．Sleep quality is the key factor that is linked with cognitive decline.

3. Who need the most sleep time according to the National Sleep Foundation?

A．Senior citizens

B．Adults

C．Teenagers

D．Researchers

4. What’s Dr. David Holtzman’s attitude toward the Washington University study ?

A．Acceptable

B．Disapproving

C．Surprised

D．Uninterested

【推荐3】How many of the phone numbers of your closest and dearest can you remember? How about birthdays or the addresses of post offices?

If you suspect the numbers you can remember are fewer than you have ever been able to before, there is a very good chance that you are right. It’s likely that you are exhibiting a phenomenon known as “digital amnesia” or “Google effect” — a phrase created by a cyber-security group Kaspersky Lab to describe forgetting information that you trust a digital device to store and remember for you.

According to a study carried out last year, digital technology is not just transforming the way we live and work; it is changing the way we think, learn, behave, and remember. More than half of the 6,000 European adults surveyed in the study remembered the phone number of the house they had lived in when they were 10 years old but they were unable to recall the phone numbers of their current workplaces due to the development of digital technology.

When faced with a question, 36 percent of those surveyed said they would jump online to locate an answer before they even bothered trying to recall whether they already knew the answer. Travelers have no problem using electronic map-readers to find remote locations, but almost one in four reported that as soon as the thing stopped working, they didn’t know what to do.

Dr Maria Wimber, a lecturer at the University of Birmingham’s School of Psychology, said, “Looking up information online, instead of trying to recall it ourselves, makes us shallower thinkers. Given that our brains clearly have a capacity limit, smartphones can strengthen our memory, because they store information outwards, and thereby free up our brain capacity.” She said, “Forgetting is in no way a bad thing.”

Across the world, scientists are currently trying to work out how our addiction to high-tech devices is affecting us. They are studying everything from what technology is doing to cognitive (认知的) development in the young to whether adults have started using their smartphones instead of thinking to puzzle things out.

1. What does “digital amnesia” refer to?

A．People pay less attention to cyber security.

B．People enjoy recalling their past experiences.

C．People lack the motivation to learn something new.

D．People turn to digital devices for stored information.

2. What can be learned from the participants’ behavior?

A．Digital technology is developing very badly.

B．People benefit much from technology in every aspect.

C．People’s thinking ability weakens due to technology.

D．The simplified life is more suitable for modern people.

3. How did Maria react to people’s relying on technology for information?

A．Supportive.

B．Objective.

C．Unclear.

D．Worried.

4. What’s the author likely to write about in the following paragraphs?

A．The level of people’s addiction to their phones.

B．The relationship between technology and mental health.

C．The possibility of technology replacing humans’ thinking.

D．The related studies about people’s reliance on technology.