关于女性健康的4个误区

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嗨，我是玛丽埃尔。

Hey, it's Marielle.

你知道吗？如果你是女性，乳腺X光检查并不是筛查乳腺癌的唯一方法。

Did you know that if you're a woman, a mammogram is not the only tool you need to screen for breast cancer?

或者，你的妇科病史能为医生提供关于你未来心脏健康的重要线索吗？

Or that your gynecological health history can give doctors important clues about the health of your heart going forward?

梅根·拉比特是一名记者。

Megan Rabbit is a journalist.

她写了一本名为《女性健康新准则》的书。

She wrote a book called the new rules of women's health.

她说，作为女性，我们从未被教导过很多关于这些内容的知识。

And she says there's a lot that we as women were never taught about this stuff.

我认为健康教育对很多人来说都严重不足，甚至今天的年轻女孩也没有获得关于她们身体、解剖结构和健康的充分教育。

I think that health class really falls short for so many of us and even our young girls today are not getting a real adequate education about their bodies, their anatomy, their health.

这意味着我们可能会开始相信一些缺乏科学依据的传言或观念，比如认为可以根据月经周期的不同阶段来最大化锻炼效果。

And that means we might start to believe myths or ideas that have not been supported by evidence like the idea that you can maximize your workouts based on where you are in your menstrual cycle.

这一点让很多女性感到惊讶，尤其是年轻女性，我们曾经被算法长期灌输：如果你处于黄体期，就得做这种类型的锻炼；而在经期或月经期，则要降低运动强度。但其实并没有充分的数据支持这种说法。

And this one surprises a lot of women, particularly young women who I think we were targeted for a while with with the algorithm saying like if you're in your luteal phase, have to do this type of workout or during your period, during your menstrual phase, take it down a notch and there is no great data to back this up.

梅根说，在采访了100多位科学家、医生和其他临床专家后，她最大的发现是：那些听起来最显而易见的健康建议，往往才是有研究支持的。

Megan says after interviewing more than a 100 scientists and doctors and other clinicians, what she learned above all is that the health tips that sound the most obvious are the ones that tend to be backed by research.

你知道，就是那些我们听过无数次的老生常谈的生活建议，可能会让我们翻白眼，心想：哦，这我都听腻了。

You know, it's the tried and true lifestyle advice that we hear a million times and that can make us roll our eyes like, oh, I've heard this before.

别再跟我说要吃好、睡好、多运动了。

Don't tell me to eat well and sleep and exercise.

但如果我们能坚持这些基本做法，其收益远超过追随最新的健康潮流。

But if we stay consistent with those things, it's actually gonna pay off so much greater than following the latest wellness trend.

在本期《生命工具箱》中，梅根将为我们揭示女性健康领域四个常见的误区。

On this episode of Life Kit, Megan's gonna tell us about four common myths when it comes to women's health.

通过这些误区，我们将更清楚地了解自己真正该做什么。

And through those myths, we'll learn more about what we actually need to be doing.

广告后回来。

That's after the break.

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Nutrafol is a physician formulated clinically tested supplement to help support hair issues like thinning or shedding.

Nutrafol 是全球首个获得运动认证（NSF Certified for Sport）的生发补充剂。

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好的，Megan。

Alright, Megan.

第一个误区是，只要每年做一次乳腺X光检查，就能检测出乳腺癌。

So myth one is that all you need to do to detect breast cancer is get an annual mammogram.

我们之前做过一整期关于乳腺癌筛查的节目。

We've done a whole episode about breast cancer detection.

我本人在2024年得了乳腺癌，所以对此有切身的了解。

I had breast cancer myself in 2024, so I know about this intimately.

那关键点是什么呢？

What's the bottom line here?

我为我的书采访了丽莎·拉金医生，她自己也是乳腺癌幸存者，同时是一位杰出的女性健康专家。她的一番话让我非常震惊：大多数女性都认为，只要我每年做一次乳腺X光检查，我就万事大吉了。

When I interviewed doctor Lisa Larkin for my book, who is a breast cancer survivor herself and an amazing women's health practitioner, she said something that really shocked me, which is that most women think I'm on it if I'm getting my annual mammogram.

乳腺X光检查是一种非常出色的筛查工具，所以我们应该在一定年龄后，或根据个人风险情况，每年进行一次乳腺X光检查。

A mammogram is an amazing screening tool, so we should be getting our annual mammograms after a certain age or depending on our risk.

但问题是，大多数医生其实并没有跟我们讨论过我们一生中患乳腺癌的风险。

But the catch is that most doctors aren't actually talking to us about our lifetime risk of breast cancer.

而我们可以获得的那个风险评分，能帮助我们制定最适合的筛查方案。

And that score we can get, that can help inform our best screening plan.

好的。

Okay.

所以这部分内容涉及估算你一生中患乳腺癌的风险，目前有几种计算器可以使用。

So part of this is about estimating your lifetime risk of breast cancer, and there are a couple calculators you can use.

我们会在节目笔记中提供这些链接。

We'll link them in the show notes.

根据这些结果，你可能需要更早开始乳腺癌筛查，或者更频繁地进行筛查，甚至可能需要做核磁共振成像（MRI）。

Based on those results, you might start breast cancer screening sooner or do it more often or you might need an MRI.

但这些计算器只是其中的一个工具。

But the calculators are just one tool here.

对吧？

Right?

即使它们显示你的风险较低，你个人的一些具体情况也可能需要不同的筛查方案。

Like, even if they say your risk is low, some details of your situation could warrant a different screening plan.

比如，如果你有强烈的乳腺癌家族史，或者你的乳腺组织密度较高。

Like, if you have a strong family history of breast cancer or if you have dense breast tissue.

是的。

Yeah.

乳腺密度分为四类，你的乳腺X光报告应该会告诉你属于哪一类。

There are four categories of breast density, and your mammogram report should tell you where you fall.

我属于D类，也就是乳腺组织极其致密。

I'm in category d, which is extremely dense.

这是最致密的等级了。

It's as dense as you get.

再加上我的终身风险评估分数刚刚低于百分之二十，我的妇科医生说，是的，我认为我们应该在你的筛查计划中增加乳腺MRI。

And that combined with my lifetime risk assessment score, which was just under twenty percent, prompted my gynecologist to say, yeah, I think we should add a breast MRI to your screening plan.

所以你完全正确。

And so you're absolutely right.

乳腺密度确实是一个影响因素。

Breast density plays a role.

乳腺癌家族史也是一个影响因素。

Family history of breast cancer plays a role.

因此，有多种不同的因素需要考虑。

So there's a number of different factors.

我了解到，如果你的乳腺组织致密，MRI会更有用，因为如果你做的是普通乳腺X光（没有造影剂，这类检查并不常见），你就几乎无法穿透乳腺的致密组织。

And I learned that MRIs are much more useful if you have dense breast tissue Because if you're getting a mammogram and it's not a mammogram with contrast, which those are not that common, you basically can't see through the breast density.

而使用核磁共振成像，你就可以看到。

Whereas with an MRI, you can.

但医生仍然建议两者都做，因为乳腺X光检查可以发现钙化点，这也可能是乳腺癌的指标，而核磁共振成像却检测不到这些。

But doctors still recommend both because mammograms can see things like calcifications, which can be an indicator as well of breast cancer, and that's something that MRIs don't catch.

是的。

Yes.

医生会说，如果你符合接受乳腺核磁共振成像（除了乳腺X光检查，可能还包括超声波）的条件，尽量将它们安排在相隔六个月的时间。

And what doctors will say is that if you do qualify for breast MRI in addition to mammogram and possibly ultrasound, try to schedule them six months apart from each other.

这样你实际上每年会接受两次筛查。

So you're actually getting two screenings a year.

你先做乳腺X光检查，六个月后再做乳腺核磁共振成像。

You're getting your mammogram and then six months later you're getting your breast MRI.

这样能增加早期发现的机会，因为这正是我们对乳腺癌所期望的。

So it gives you even more of a chance to do that early detection because that's what we want with breast cancer.

发现得越早，治疗效果就越好。

The earlier we detect it and can treat it, the better.

当你去年度体检时，无论是看妇科医生还是全科医生，都要确保他们为你做了乳房检查。

And when you do go to your annual doctor visits, whether it's to the gynecologist or to your primary care doctor, make sure that they're doing a breast exam on you as well.

当然。

Absolutely.

我通常会把妇科检查和全科医生的检查安排在相隔六个月左右，两位医生都会做乳房检查，而我也会自己做乳房自检。

You know, I try to schedule my gynecology visit and my primary care physician's visit about six months apart and both of those doctors do a breast exam and then I do my own breast exams.

此外，专家还表示，如果你还在经期，如果怀疑是囊肿，或者某个部位先长出来又自行消退，可以等一两个周期后再去预约就诊。

And then experts also say that when we're cycling still, if you suspect something's a cyst or if there's spot that kind of grows and then it shrinks, can wait a cycle or two before going to make an appointment if you want to.

但绝经后，情况就不同了。

But after menopause, that changes.

因此，绝经后我们更需要做自我乳房检查，确保医生也进行检查，这样才能及时发现变化并深入排查。

And so it becomes crucial for us to do that self breath exam to make sure our doctors are doing that exam so that we can really understand if there's changes and and look into those.

我们来谈谈第二个误区。

Let's get to myth number two.

这个误区是：力量训练比有氧运动更有益健康，尤其是在中年时期。

The myth is that strength training is better for you than cardio, especially in midlife.

我知道两者都很重要，但你觉得人们在这里忽略了什么？

So I know that both are important, but what do you think people are missing here?

是的。

Yeah.

我觉得我们现在越来越多地讨论力量训练的重要性，这非常好。

I think it's great that we are talking more about the importance of strength training.

因为当我上大学、还是年轻女性的时候，我总在有氧运动区，而我所有的男性朋友都在举重。

Because when I was in college, when I was a younger woman, I was in the cardio room, and all of my guy friends were lifting weights.

如果能回到过去，我会从椭圆机上下来，直接去力量训练区。

And so if I could rewind time, I would have hopped off the elliptical and headed straight for the weight room.

所以我认为，现在年轻女性，以及所有年龄段的女性，都被告知力量训练对骨骼健康和其他诸多益处至关重要，这真的非常棒。

So I do think it's really amazing that young women now are being told and women of all ages are getting the message that strength training is really crucially important for our bone health and and many other benefits.

话虽如此，我不禁想，我们在关注力量训练的同时，是否忽略了心血管运动同样重要的事实？

That said, I wonder if in our focus on strength training that we're missing out on remembering how important cardiovascular exercise is as well.

嗯。

Mhmm.

你两者都得做。

You gotta do them both.

你两者都得做。

You gotta do them both.

当我跟纽约的预防心脏病专家苏珊娜·斯坦鲍姆医生交谈时，她让我真正明白了这一点。

You know, and when I talked to doctor Suzanne Steinbaum, who's a preventive cardiologist in New York City, she really helped it make sense for me.

她说，当我们让心率提升时，会增强心脏容纳血液的能力。

And she said, you know, the thing is when we get our heart rate up, it increases our heart's capacity to fill with blood.

这对心脏的各个心室产生了惊人的影响。

And this does amazing things for all the ventricles that go in and out of our heart.

它们会保持更好的弹性。

They they stay more pliable.

更容易扩张。

They dilate easily.

这种心室的灵活性和弹性，对于女性心脏预防日后的心血管疾病至关重要。

And that flexibility, that pliability of those ventricles in a in a female heart really goes a long way to helping prevent cardiovascular disease later on.

是的

Yeah.

这与你书中另一个误区有关，即心脏病主要是男性的问题。

This connects to another myth in your book which is that heart disease is mostly a problem for men.

我们中有太多人认为，只要我们经常活动、饮食健康，就不会患上心脏病。

Too many of us think that if we are moving our bodies and eating pretty well, heart disease isn't something we're gonna have to worry about.

即使我们确实需要担心，比如有家族史，也会觉得那是在很久以后才会发生的事。

And if we do have to worry about it, let's say there's a family history, it's gonna be something that happens way later.

专家们一再指出，女性尤其需要讨论这个问题。

And this is something that expert after expert said women in particular need to be talking about.

如果你是三十、四十或五十岁的女性，你可能更关注预防乳腺癌或进行癌症筛查。

If you're a woman in your thirties, forties, or fifties, there's a good chance that you're more focused on preventing breast cancer or screening for cancers let's say.

这些确实是非常重要的事情，对吧？

And these are really important things to do, right?

我们需要把心脏病也纳入考虑范围，了解自己的家族病史，与医生讨论，并且比以往更早地开始关注这个问题。

And we need to add heart disease into the mix, understanding what our family history is, talking to our doctors about that and just really starting the conversation earlier than we have.

我对一项研究感到非常惊讶。

I was really surprised by a study.

这是一项由美国心脏协会进行的长达十年的研究，发现不到一半的女性意识到心脏病是她们的头号杀手。

It's actually a decade long study by the American Heart Association that found that fewer than half of all women recognize that heart disease is our number one killer.

而我们对心脏病对我们构成如此风险的意识实际上已经下降了。

And our awareness that heart disease is such a risk for us has actually gone down.

因此，这更是我们彼此之间讨论这个问题的充分理由。

And so this is even more reason for us to be talking about it with each other.

而且，不幸的是，我们确实需要主动向医生提出这个问题。

And also, unfortunately, we really need to proactively bring it up with our doctors.

你的医生可能会关注哪些心脏健康指标？

What are some of the indicators of your heart health that your doctor might look at?

是的。

Yeah.

大多数女性都不了解的一个重要因素是，我们的妇科健康史会影响未来患心脏病的风险。

So a big one that most women don't understand is that our gynecologic health history plays a role in our future risk of heart disease.

如果我们怀孕期间出现并发症，比如子痫前期或妊娠糖尿病，这些情况通常在分娩后就会消失，于是我们觉得没必要再把它们纳入未来的健康史中。

If we had a pregnancy complication, let's say preeclampsia or gestational diabetes, oftentimes these conditions clear up after we give birth and we think we don't have to include it in, you know, our health history going forward.

这种情况确实发生过。

It happened.

它已经消失了。

It cleared up.

没什么大不了的。

No big deal.

但实际上，这对你的心脏可能很重要，你应该向医生提及这一点，以便确保你采取了所有可能的措施来保护心脏。

It actually might be a big deal for your heart, and it's something that you should bring up to your doctors so that you can make sure you're doing everything you can to protect your heart.

广告结束后，我们继续带来更多的LifeKit内容。

We'll have more LifeKit after the break.

好的。

Alright.

第三个误区是，更年期只是漫长而痛苦的岁月，没有任何积极方面。

Myth number three is that menopause is just years of misery with no upsides.

不对吗？

Not true?

不对。

Not true.

有哪些好处呢？

What are the upsides?

很明显的一点是，不再来月经了。

So there's the obvious, which is no more periods.

在围绝经期过渡阶段，你知道，月经会变得非常不规律。

And, you know, during the perimenopause trend, you know, when you're in that transition, periods can get really wonky.

月经周期变得不可预测，这可不是什么好事。

They can become unpredictable in timing, which is no fun.

月经量也可能增多，这同样令人烦恼，还可能导致贫血等问题。

They can become heavier, which is also no fun and can lead to things like anemia.

所以不再出血，是个巨大的好处。

So not bleeding, major upside.

对吧？

Right?

还有，不用再担心避孕了。

Also, not worrying about birth control.

这在我们女性的大部分人生中都是如此核心的问题，不再需要为此操心，真的会让人感到无比自由。

This is something that is so front and center for women for so many years of our lives that not having to think about that can be so freeing.

但我在为这本书做调研时发现的一些更微妙的益处是，我们在这个过渡期真的有机会按下重置键，思考一下：我生活中哪些方面是有效的，哪些是无效的，我需要做出哪些改变来让自己身心更舒适。

But then some of the more subtle upsides I found in my reporting for this book were things like there is a real opportunity for us to press the reset button during this transition and say what in my life is working, what's not working, what do I want to change to help me feel better physically, emotionally.

我认为，女性在更年期时有很多方式能够真正地成长和成熟。

I think there's a lot of ways that we as women come into our own in menopause.

我们不再纠结于那些不再想关心的事情，转而去追求真正想要的东西。

Know, we stop worrying about things that we don't wanna worry about anymore and get after what we really want.

我认为，也很重要的是要为这一点发声。

And I think that's really important to give voice to as well.

快问一个问题。

Quick question.

你怎么知道什么时候就不需要担心避孕了呢？

How do you know when you don't have to worry about birth control anymore?

比如，你怎么能确定呢？

Like, how do you know for sure?

因为我觉得有些女性以为自己已经过了生育期，结果还是怀孕了。

Because I feel like there are women who thought they were done and then they got pregnant.

哎呀。

Oops.

这是个非常好的问题，也是我觉得很多妇科医生希望更多人能问的问题。

That's such a great question and one that I think so many gynecologists wish more of us would ask.

我认为每个人都需要明白，更年期是指你连续一年没有月经的那一天。

And what I think everybody needs to understand is that menopause is one day when you've gone a full year with no periods.

当你进入更年期后，你就不再排卵了，也就不可能怀孕了，对吧？

When you're past menopause, you're not ovulating anymore and pregnancy is not possible, right?

因为你不再产生可以发育成婴儿的卵子了。

Because you're not producing eggs that can then become a baby.

但你真的需要追踪你的月经周期。

But you really have to track your cycles.

要知道，如果你还在来月经，就要仔细记录最后一次月经的时间，这一点我觉得会让很多女性感到惊讶。

Know, if you're cycling, you wanna track very carefully when that last period was and know this, which I think surprises a lot of women.

如果你已经八个月没有来月经，觉得自己快要进入更年期了，结果又开始出血，那么计时就要从零开始。

If you've gone, let's say, eight months with no period and you are like menopause, here I come, and you start bleeding again, the clock resets to zero.

从那一刻起，你必须再连续一整年没有月经、没有出血，才算真正进入更年期。

And you have to, from that point in time, go another full year with no cycle, no bleeding in order to be in menopause.

我也在想，有些女性虽然没有月经，但并没有进入更年期。

I also wonder I mean, some women don't have a period, but they're not in menopause.

还有其他方法可以确认吗？

Is there another way to check this?

就我的经验来看，医生其实也可以检测你的激素水平。

Just from my experience, I feel like doctors could also test your hormones.

是的。

Yep.

我自己就属于这一类。

I fall into that category myself.

所以我一年前做了子宫切除术，但还没有进入更年期，因为我的外科医生保留了我的卵巢，不过我已经不再出血了。

So I had hysterectomy about a year ago and I'm not in menopause because were able, my surgeon was able to leave my ovaries, right, but I don't bleed anymore.

我马上就要满47岁了，这让我进入了围绝经期的过渡阶段，但我不再有外部信号来告诉我：‘我确实进入更年期了’。

And so I'm about to turn 47 which puts me in the perimenopause transition zone, right, But I won't have that external cue when it comes to telling me, oh for sure I'm in menopause.

所以这时候激素检测就很重要了。

And so that's when hormone tests are important.

据我了解，大多数医生会在出现更多症状，或者到了更年期更可能发生的年龄时才给我做激素检查。

Now what I understand is that most doctors are gonna test my hormones when I start to experience more symptoms or I'm at a certain age where menopause is more likely.

所以在47岁，我可能还处于围绝经期阶段。

So at 47, I'm probably still in that perimenopause zone.

51、52、53岁左右，我可能会做激素检测，他们主要看的是FSH——促卵泡激素，进入更年期时它会急剧上升，因为大脑在向卵巢发出信号：‘快排卵，快排卵’。

51, 52, 53 is probably when I'll get a hormone test, and what they look at is FSH, follicle stimulating hormone, skyrockets when you're in menopause because it's like your brain is sending a message to your ovaries saying, come on, ovulate, ovulate.

但卵巢却说：‘不干了。'

But your ovaries are like, nope.

我累了。

I'm tired.

我受够了。

I'm done.

我给了你一生的卵子。

I gave you a lifetime of eggs.

你还想从我这里得到什么？

What do you want from me?

所以那时医生会说，哦，好吧。

And so that's when doctors will say, oh, okay.

根据你的症状、年龄以及我的FSH水平检测结果，你已经进入更年期了。

Based on your symptoms, based on your age, based on where I see your FSH levels, you're in menopause.

好的。

Okay.

我们来看第四个误区，这也和月经周期有关。

Let's go to myth number four, and that is also about the menstrual cycle.

这个迷思是说女性可以根据自己的生理周期来最大化锻炼效果。

The myth is that women can maximize their workouts based on their cycle.

不对吗？

Not true?

事实是，目前并没有充分的数据表明，通过根据生理周期安排锻炼时间，就能显著提升力量、耐力或恢复能力。

The truth is that there's really no good data showing that you can get these big changes in strength or endurance or recovery based on timing your workouts to your cycle.

这一点让很多女性感到惊讶，尤其是年轻女性，我们曾经长期被算法误导，比如告诉你在黄体期必须做某种类型的锻炼，或者在经期、月经期要降低强度。

And this one surprises a lot of women, particularly young women who I think we were targeted for a while with with the algorithm saying, like, if you're in your luteal phase, you have to do this type of workout or during your period, during your menstrual phase, take it down a notch.

但并没有可靠的数据支持这种说法。

And there is no great data to back this up.

实际上，当我采访梅根·罗奇医生时，她说了一件让我印象深刻的事：

And actually, when I interviewed Doctor.

假设你觉得自己正处于生理周期中的某个阶段，应该全力冲刺，

Megan Roche, she said something that really was interesting to me, which is that let's say you feel like you're at a certain point in your cycle where you should be hitting it really hard.

那就尽管全力去冲吧。

Go ahead and hit it hard.

但还有很多其他因素会影响你是否能像计划那样完成高强度训练。

But there's so many other factors that play into whether or not you can hit that hard workout like you were planning.

比如，你有没有一个半夜醒来的幼儿？

Like, do you have a young child who woke you up in the middle of the night?

你有没有一个让你压力很大的工作截止日期？

Do you have a big deadline at work that is stressing you out?

你知道的。

You know?

这些因素都应该被纳入考虑，帮助我们倾听身体的声音，从而调整训练方式。

These are all factors that should also play into us listening to our bodies to understand how we should be adjusting our workouts.

她还提到一点，我认为对那些参加5公里、10公里、马拉松或任何竞技运动的人来说非常重要：我们无法根据生理周期来安排比赛日。

And she also said something that I think is really important for those of us who are running five k races or 10 k's or or marathons or doing any kind of competitive sports, which is that we can't time our race day to our cycle.

因此，在周期的不同阶段以不同强度进行训练，有很多好处。

So there's a lot of benefits in training across the cycle at different levels of intensity.

是的。

Yeah.

我明白，人们总有一种冲动，想要优化健康，尽可能榨取每一分收益。

I get that there's this impulse to optimize our health and to try to squeeze the gains out.

是的。

Yeah.

但有时候，这种做法真的感觉太过头了。

But sometimes it just feels like doing too much.

比如，无论你做什么，尽量保持一致性。

Like, just try to be consistent with whatever you do.

说得对。

Bingo.

关键在于，如果我们想得太多，根据月经周期的阶段制定过于死板的计划，反而会让人感到不堪重负，甚至根本不想锻炼。

And that's the thing is that if we get in our heads too much and we have this plan based on what point of the cycle we're at, it can can just feel overwhelming and actually keep us from working out at all.

而这恰恰与我们的初衷背道而驰。

And that's the opposite of what we want.

对吧？

Right?

专注于持续性确实有其价值。

There is something to be said for just focus on consistency.

从你当前的状态开始。

Focus on starting where you are.

做你能做到的事，并保持持续性。

Focus on doing what you can and staying consistent.

梅根·拉比特，非常感谢你。

Megan Rabbit, thank you so much.

谢谢。

Thank you.

好的。

Okay.

现在来回顾一下。

Time for a recap.

以下是梅根·拉比特提出的关于女性健康的四个误区。

Here are four myths about women's health from Megan Rabbit.

第一个误区是，只要每年做一次乳腺X光检查就能检测出乳腺癌。

Myth number one, all you need to do to detect breast cancer is get an annual mammogram.

不一定。

Not necessarily.

你应该和医生讨论你的风险因素，包括家族史、乳腺密度以及在线筛查工具的结果。

You should talk to your doctors about your risk factors including your family history, your breast density and the results you get from online screening tools.

其中一个计算器叫BCRAT，拼写为b-c-r-a-t，是乳腺癌风险评估工具。

One of those calculators is called the BCRAT, spelled b c r a t, breast cancer risk assessment tool.

这是美国国家癌症研究所开发的，仅适用于35岁及以上的女性。

That's from the National Cancer Institute and it's only available for women 35 and up.

另一个叫IBIS，即国际乳腺癌干预研究工具。

Another is called IBIS, International Breast Cancer Intervention Study Tool.

如果你的风险等级较高，你可能有资格接受额外的筛查，比如超声波或核磁共振成像。

Now if your risk level is high you may qualify for additional screening using an ultrasound or an MRI.

此外，确保你的医生在每年的体检中进行乳腺检查，并了解自己的乳房状况，注意在不同时间（站立时、躺下时）的触感变化，并及时向医生报告任何异常。

Also, make sure your doctor is doing a breast exam during your annual visits and be aware of your breasts, how they feel throughout a given month, what they feel like when you're standing up, when you're laying down, and make sure to tell your doctor about any changes.

谬论二：虽然力量训练对健康很重要，但也不要忘记做有氧运动。

Myth number two, while strength training is important for your health, don't forget to do cardio workouts too.

心脏病是美国女性死亡的首要原因。

Heart disease is the leading cause of death for women in The United States.

因此，要关注心脏健康，通过规律锻炼提高心率，同时与医生讨论你的风险因素，包括家族史和妇科病史，比如怀孕期间是否患有子痫前期。

So keep your heart health in mind, get your heart rate up through regular exercise, and also talk to your doctor about your risk factors including your family history and your gynecological history like whether you had preeclampsia during pregnancy.

谬论三：更年期就是一段毫无好处的痛苦岁月。

Myth number three menopause is just years of misery with no upsides.

并不对。

Not true.

你再也不用经历月经了。

You won't have to deal with periods anymore.

你也不用再担心避孕问题。

You won't have to worry about birth control.

有些女性说，这是她们人生中真正找到自我的时期。

And some women say that this is a time of their life where they come into their own.

第四种误解是女性可以根据月经周期来最大化锻炼效果。

And myth number four is that women can maximize their workouts based on their menstrual cycles.

对此并没有充分的证据支持。

There's no good evidence for this.

梅根说，你应该倾听自己的身体，尽量保持锻炼的一致性。

Megan says what you want to be doing is listening to your body and trying to stay consistent with exercise.

这就是我们的节目。

That's our show.

顺便说一下，关于力量训练也有很多误解。

By the way, there are also a lot of myths about strength training.

但你知道什么是真的吗？

But you know what's true?

抗阻训练对你的身心健康有巨大益处。

Resistance training has huge benefits for your physical and mental health.

我们有一系列《生命工具箱》的节目，可以作为你按自己节奏变强的入门指南。

We have a collection of life kit episodes that'll be a starter pack to getting stronger at your own pace.

立即订阅Life Kit Plus，获取独家访问权限，畅听这些Life Kit播放列表，帮助你锻炼身体、管理预算、改善睡眠等等。

Subscribe to life kit plus now to get exclusive access to that and other Life Kit playlists that'll help you move your body, master your budget, get better sleep, and more.

本集Life Kit由玛格丽特·塞里诺制作。

This episode of Life Kit was produced by Margaret Serrino.

我们的数字编辑是玛莉卡·格林贝。

Our digital editor is Malika Grebe.

梅根·凯恩是我们的高级主管编辑，贝丝·多诺万是我们的执行制片人。

Meghan Kane is our senior supervising editor, and Beth Donovan is our executive producer.

我们的制作团队还包括安迪·泰格尔、克莱尔·玛丽·施耐德、西尔维·道格拉斯和米卡·埃利森。

Our production team also includes Andy Tegel, Claire Marie Schneider, Sylvie Douglas, and Mika Ellison.

技术支持由蒂芬妮·韦拉卡斯特罗提供。

Engineering support comes from Tiffany Veracastro.

事实核查由泰勒·琼斯负责。

Fact checking by Tyler Jones.

我是玛瑞尔·塞加拉。

I'm Mariel Segara.

感谢收听。

Thanks for listening.