1 . Thinking about adopting a healthy lifestyle? Congratulations! There are so many reasons for adopting a healthy lifestyle. Here are some tips to help you get started with your new habits.

Before you begin, ask yourself some questions, what are your reasons for thinking about a healthier lifestyle?     1     Your why should reflect your values and what’s important to you. Knowing your specific why will help you to not just get started, but will help keep you focused and motivated as it guides your journey.

Focus on behaviors, not results.     2     But switching your focus from outcomes to the new habits you’re creating and actions you’re taking is more beneficial. It’s actually some daily health-promoting behaviors that will create change and can lead to the health outcomes you desire.

    3     Remember Rome wasn’t built in a day! And things like your eating habits, cooking skills, athletic abilities, and more won’t change overnight. This is also why you don’t need a long list telling you everything you need to stop doing. You just need to take the first step.

Remember it’s not all or nothing. A healthy lifestyle is never all or nothing.     4     So focus on eating foods and creating habits that make you feel good.

Can you do it forever? One of the most important things to ask yourself when building healthy habits is, “Can you do it for life?” Sure, you could probably stick to a diet for a short period, but can you see yourself doing that forever?     5    

A．Start small and take steady steps.

B．Why is doing this important for you?

C．Make a list of habits you want to build.

D．It’s okay to desire weight loss, or any other outcomes.

E．In a word, fasting is harmful and no one would like to do so.

F．If not, remember: temporary methods are equal to temporary results.

G．It’s about creating a healthy relationship with food and your body.

2 . I couldn’t sleep at all last night, and my sister believes it was because I ate a bowl of really spicy (辛辣的) food before bedtime. However, I was skeptical about the connection between spicy foods and sleep. Can eating spicy foods before bedtime truly impact one’s sleep quality? Some people believe that eating spicy foods before bedtime can disrupt sleep by increasing body temperature and causing heartburn. It may be worth avoiding spicy foods close to bedtime.

To find out the relation, the researchers in Australia conducted an experiment to investigate the effects of spicy foods on sleep. They provided a group of individuals with delicious late-night meals, alternating (交替) between spicy and mild options. The results revealed that consuming spicy foods led to disrupted sleep patterns, causing participants to take longer to fall asleep and sleep for shorter time. This data supported the belief that there is a correlation between eating spicy foods and experiencing sleep disturbances.

While the exact mechanism(机制)by which spicy foods influence sleep remains unclear, researchers have proposed several possibilities. One is that stomach discomfort resulting from spicy food consumption may affect sleep quality. Additionally, the long digestion (消化) of spicy foods could delay the start of sleep. Furthermore, spicy foods contain something that can raise body temperature, which has been linked to poor sleep in previous studies.

Given these findings, it is advisable to avoid consuming spicy foods before bedtime to promote better sleep. Next time, I will follow my sister’s advice and opt for a milder meal in the evening to ensure a restful night’s sleep.

1. What do people usually think of eating spicy foods before bedtime?

A．It can make people addictive to it.

B．It can be bad for digestion.

C．It can make sleep difficult.

D．It can lead to an increase in energy levels.

2. How did Australian researchers conduct this study?

A．By analyzing data.	B．By studying papers.
C．By doing an experiment.	D．By doing interviews.

3. What can we know from the study?

A．Spicy foods take long to digest.

B．Body temperature has no effect on sleep.

C．Bad eating habit changes sleep patterns.

D．Sleep problems may be caused by bad habits.

4. What is the purpose of this text?

A．To forbid children from having spicy foods.

B．To suggest not eating spicy foods before bedtime.

C．To promote some healthy food that is not spicy.

D．To keep up with the latest healthy food research.

3 . Directions: Fill in each blank with a proper word chosen from the box.   Each word can be used only once. Note that there is one word more than you need.

A. backfire B. compensate          C. extend   D. impressive       E. meaningful F. measure G. needle   H. overall   I. perceive J. punishment   K. typically

Why You Shouldn’t Exercise to Lose Weight

Many of us are lacing up our sneakers and starting (or restarting) exercise regimens (练身计划) in hopes of shedding unwanted pounds. Unquestionably, aiming to be more active is good. But if the main reason is to lose weight, your New Year’s resolution could very well     1    .

For starters, exercise — at least the kind most of us do — is     2     ineffective for weight loss. Take walking, for example. A 150-pound person who walks briskly for 30 minutes will burn, on average, around 140 calories. That’s equal to one can of soda — not exactly a great return on your investment of time and effort. It’s much easier just to skip the soda.

Studies     3     show that doing moderate-intensity aerobic exercise such as walking for 30 minutes a day, five days a week — the amount recommended for good health — typically produces little or no weight loss by itself.

When moderate exercise is added to diet, the results are equally not     4    . Pooling data from six trials, researchers found that a combination of diet and exercise generated no greater weight loss than diet alone after six months.

In studies where exercise has produced     5     weight loss, participants burned at least 400 to 500 calories per session on five or more days a week. To achieve that, sessions need to go well beyond what most of us are willing or able to do. And even if we manage to exert that much effort, our bodies often     6     by boosting appetite and dialing down metabolism, effects that over time limit how many pounds we shed.

Perhaps the biggest problem with exercising to drop pounds is that it turns physical activity into     7    . How many times have you heard someone say (or said yourself) “I’ll need to do extra exercise” after eating too much during the holidays or at a celebratory dinner?

The point is that we’re more likely to     8     exercise positively and actually do it when we focus on our well-being rather than our weight. The incentive may be an improved mood or less stress. Others may find that exercise makes them feel physically and mentally stronger.

Of course, the benefits of physical activity     9     well beyond these. It’s been shown to reduce the risk of multiple diseases. It can also improve sleep and boost energy.

By all means, striving to exercise regularly in the new year is perhaps the most important thing you can do for your health. But to improve the odds of success, focus on how movement helps you feel better physically and emotionally — and forget about how it moves the     10     on the scale.

4 . Going on a vacation might seem like a rather     1     (conventional) way to try to improve your sleep habits, but sleep tourism has been growing in popularity for a number of years, with an increasing amount of sleep-focused     2     (stay) popping up in hotels and resorts (度假胜地) across the world.

In fact, interest     3     (increase) since the pandemic, with a number of hotels focusing their attention on those     4     (suffer) from sleep-deprivation (剥夺). Over the past 12 months, Park Hyatt New York has opened the Bryte Restorative Sleep Suite (套房),     5     800-square-foot suite filled with sleep-enhancing facilities, while Rosewood Hotels Resorts recently launched a collection of retreats (休养处),     6     are designed to “promote rest”.

The global pandemic appears     7     (play) a huge part in this. A study published in the Journal of Clinical Sleep Medicine found that 40% of the over 2,500 adults who took part reported a reduction     8     their sleep quality since the start of the pandemic.

But can short term sleep-focused travel experiences actually have a long term impact on a person’s overall sleep? According to Dr. Robbins, a sleep researcher and co-author of the book Sleep for Success, travel experiences centered around “healthy sleep strategies” that aim to supply guests with the tools they need to improve their sleep     9     (be) hugely beneficial.

“The concept of travel actually allowing you to return home     10     (refresh) is a really exciting proposition,” she adds.

5 . In the past few years, our knowledge about the prevention of the disease dementia has increased dramatically, and many issues that cause it are actually now treatable. “We have finally sorted out what the risk factors are, and we are paying attention to them,” says Dr. Weaver.

According to a report of The Lancet led by Prof. Livingston in 2020, 40 per cent of dementia cases could be avoided. The number one factor was hearing loss, which can affect your ability to converse with others, leading to loneliness. “That really surprised us,” she says. “And it’s a reversible (可逆的) risk, because you can change it by simply using hearing aids.”

Spending time socialising was another important factor. “Talking to other people stimulates your brain and gets it working because you have to engage, and you have to think,” Prof. Livingston explains. Having a stimulating job also helps, as does getting more education earlier in life. All those boost what’s known as your cognitive (认知的) reserve, so even if you do suffer from a loss of cognitive power, you have some to spare. Treating depression is also important.

Getting 150 minutes of exercise a week can keep your heart in good shape, which translates into a healthier brain. And then there are things to avoid. Smoking and air pollution raise the risk. Plus, it’s now known that brain injury also raises the risk, as do heavy drinking, having high blood pressure or diabetes, and being overweight. “We now know that for many people, dementia is not inevitable,” says Prof. Livingston.

Just as important as new medications are breakthroughs in diagnosis (诊断). Multiple blood tests for Alzheimer’s disease, which have been used widely in clinical trials, are expected to be available to the public over the next few years. “I think the blood tests and new treatments that are coming are going to really transform how we practise and how we care for people with memory loss,” says Professor Gil Rabinovici, professor of neurology and radiology and director of the University of California’s Alzheimer’s disease research center.

1. Which of the following used to be the greatest risk factor of dementia?

A．Lack of exercise.	B．Hearing loss.
C．Smoking.	D．Air pollution.

2. In what way do people benefit from socializing?

A．They improve their eyesight.	B．They boost their hearing ability.
C．They reduce heart disease risk.	D．They enhance cognitive capacity.

3. What’s the possible meaning of the underlined word “inevitable” in paragraph 4?

A．Ineffective.	B．Unimportant.
C．Indifferent.	D．Unavoidable.

4. What’s the purpose of the text?

A．To advocate a new idea in healthy lifestyles.

B．To clarify some misunderstanding in old age.

C．To share some information in medical science.

D．To make a prediction of mental health treatments.

6 . I was shocked to see my baby Dani with a cleft(唇裂) at his birth. After the delivery, I wasn’t _______ to see my baby. All I could do was to ask for information about Dani. Dani had his surgery on the seventh day! It was a terrible experience. I buried myself in great _______.

Things _______ when I met Dr. Anastassov, who brought Smile Train—sponsored cleft care to Bulgaria. Dr. Anastassov was my _______ from the moment we met. He helped me build the confidence in Dani’s _______. At six, Dani finished his speech therapy(矫治) and could speak as _______ as everyone else.

Dani wanted to be a _______. When he began his formal training, the medical exam was very _______ for him. They knew he was different, even if they couldn’t immediately tell how. So they worked him harder than the others. But Dani showed great _______ and passed. He is now ________ his dream as a pilot!

Being Dani’s mother is a(n) ________. He has been so successful because we ________ him to understand that people with clefts should not be ________, because they can do anything.

Now I ________ Smile Train to help those like my son. I ________ my experience with them. I’m happy to work here and make change for the better every day.

1.

A．persuaded

B．invited

C．allowed

D．forced

2.

A．relief

B．pain

C．security

D．loneliness

3.

A．changed

B．continued

C．worsened

D．mattered

4.

A．challenge

B．choice

C．evidence

D．inspiration

5.

A．attitude

B．gift

C．recovery

D．virtue

6.

A．loudly

B．firmly

C．clearly

D．gently

7.

A．pilot

B．trainer

C．doctor

D．spaceman

8.

A．valuable

B．difficult

C．interesting

D．practical

9.

A．excitement

B．difference

C．contribution

D．strength

10.

A．living

B．spreading

C．breaking

D．discovering

11.

A．chance

B．fact

C．mission

D．honor

12.

A．promised

B．raised

C．ordered

D．begged

13.

A．pitied

B．supported

C．compared

D．controlled

14.

A．set up

B．work with

C．turn to

D．care about

15.

A．replace

B．draft

C．confirm

D．share

7 . 听下面一段较长对话，回答以下小题。
1. What does David think his knee pain?

A．Being out in the yard.

B．Being out in the cold weather.

C．Being out without socks on.

2. What does David ask Mary to do?

A．Find him an old sock.

B．Take him to see a doctor.

C．Tell him more about the old ways.

8 . Research has shown that mindful eating has positive impacts on people, so it’s beneficial to know how to eat more mindfully. Here are some techniques for eating at a healthy pace.

Remove all distractions while you eat.     1     Make sure your cell phone is face down and you’re not going to be responding to any messages that come through.

Take enough time to finish your meal. Even with all distractions removed, very often you still find yourself eating faster than you should.    2     It takes about that time for your body to get the signal to the brain that you are full.

    3     You might wonder how to spend 20 whole minutes eating a sandwich. One way to slowdown is to engage your senses and think through all the details about your meal. Ask yourself: What’s on my plate? How hungry am I today? Is it too salty? Notice the smell, the taste and whatever other senses that arise as you eat.

Limit the amount of the food you might munch on(大口吃) mindlessly. Put a small amount of snack food, like potato chips, in a separate bowl to help avoid mindless munching.    4     Putting aside some of the food can help you eat less at a healthier pace.

Actually chew. If you’re wolfing down(狼吞虎咽) your food you’re probably not chewing it. And chewing is an important part of digestion.     5     Look at each bite before putting it into your mouth, acknowledge what you’re eating and chew, chew, chew.

A．Notice all the little details about your food.

B．Limit your time for a meal within 20 minutes.

C．It helps break up the foods so it’s easier for absorption.

D．Watch out for your food intake and the time you spend on it.

E．When you sit down to eat, spend at least 20 minutes doing so.

F．If you have a whole bag of it, it is challenging to stop after several bites.

G．They can limit your ability to enjoy your food and notice when you are full.

9 . 听下面一段较长对话，回答以下小题。
1. What is wrong with the man?

A．He has a headache.

B．He has a stomachache.

C．He is suffering from hunger.

2. What is the probable relationship between the two speakers?

A．Doctor and patient.

B．Host and visitor.

C．Friends.

10 . Lose Weight in a Healthy Way

If you’re not fat, don’t lose weight. If obesity affects your health, you can lose weight in a healthy way. Hundreds of weight-loss programs promise quick and easy weight loss. However, the foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity.     1     Consider the following for weight-loss success.

●Make sure you’re ready.     2     So first you should make sure you’re ready to make permanent changes to eating and activity habits. Talk to your doctor if you need help address stressors or emotions that seem like barriers to your readiness. When you’re ready, you’ll find it easier to set goals, keep trying, stay committed and change habits.

●    3     No one else can make you lose weight. You are responsible for your own behavior for successful weight loss. What’s going to give you the burning drive to stick to your weight-loss plan? Make a list of what’s important to you to help you stay motivated and focused.

●Set realistic goals. It may seem obvious to set realistic weight-loss goals. But do you really know what’s realistic? Set a goal of losing a little weight at a time.     4     Generally, you can achieve the goal through a lower calorie diet and regular physical activity.

●Enjoy healthy foods. Adopting a new eating style that promotes weight loss must include lowering your total calorie intake.     5     One way you can lower your calorie intake is by eating more plant-based foods—fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without quitting flavour or nutrition.

A．Do it gradually.

B．But how can you make it?

C．Find your inner motivation.

D．Focus on your weight-loss goals.

E．But it does not mean giving up taste.

F．You should always keep your previous lifestyle.

G．Long-term weight loss takes time, effort and commitment.