translation: catch up chapter 03 after bb25081

book/en/03-Do-Not-Waste-Energy.md

@@ -4,7 +4,7 @@ This section looks purely at energy and time costs. We focus on four key factors
 
 The items are grouped by theme, with item numbers shown in parentheses.
 
-**Attention at work**: Turn off unnecessary notifications (1), batch‑process messages daily (5), block brief interruptions (6), focus on one task at a time (7), use earplugs in open offices (12), and keep weekly working hours under 49 (13).
+**Attention at work**: Turn off unnecessary notifications (1), batch‑process messages daily (5), block brief interruptions (6), focus on one task at a time (7), use earplugs in open offices (12), and don’t just keep adding to your weekly working hours (13).
 
 **Sleep and staying awake**: Keep a regular wake‑up time (2), get 7–8 hours of sleep each night (3), avoid caffeine after 2 p.m. (4), stop screen use an hour before bed (8), go to bed at a set time (9), avoid big decisions late at night (10), and take a 10‑minute nap when you feel drowsy in the afternoon (11).
 
@@ -13,6 +13,8 @@ The items are grouped by theme, with item numbers shown in parentheses.
 **Anger and low mood**: Step away when you feel angry (17), do a few simple things first when you’re down (18), avoid venting anger by breaking things (23), and write down what’s on your mind over several days (24).
 
 **People and social media**: Learn to decline requests you don’t want to handle (16), expect police officers, doctors, and bank tellers to follow rules (19), and set limits on apps that show peers’ posts (20).
+
+**Aches and pains**: Take ibuprofen-type painkillers for period pain instead of toughing it out (25).
 ### 1. Turn off non‑essential notifications and keep your phone out of sight while working
 <!-- 成本标签: 钱=0 时间=少 毅力=否 收益=中 口径=时间 -->
 - Cost: No cost at all. It takes just a few minutes to adjust the settings, and hardly any willpower is required.
@@ -121,7 +123,7 @@ The items are grouped by theme, with item numbers shown in parentheses.
 - Sources:Jahncke, Hygge, Halin, Green & Dimberg (2011). Open-plan office noise: Cognitive performance and restoration. Journal of Environmental Psychology. <https://doi.org/10.1016/j.jenvp.2011.07.002>
 - Notes: Only one laboratory study exists on this topic. Among all noise types, speech that can be clearly understood has the greatest negative impact on performance. White noise headphones may help mitigate this effect, but they were not tested in this research.
 
-### 13. Do not work more than 49 hours per week
+### 13. Don’t keep adding to your weekly hours: past about 49 hours, each extra hour yields less and less
 <!-- 成本标签: 钱=少 时间=少 毅力=些 收益=大 口径=时间 -->
 - Cost: You might earn less in overtime pay. You may also need to put in effort to negotiate with your supervisor.
 - In plain terms: Records from British munitions factories during World War I show that when workers kept weekly hours under 49, output rose in direct proportion to the time spent working. Once they exceeded 49 hours, the growth rate began to drop. Output from workers putting in 70 hours per week was practically identical to that of those working 56 hours — those extra 14 hours yielded no additional results. In total, this data covers a period spanning 100 years.
@@ -249,3 +251,12 @@ The items are grouped by theme, with item numbers shown in parentheses.
 - Evidence grade: B  
 - Sources:Frattaroli J (2006). Experimental disclosure and its moderators: a meta-analysis. Psychological Bulletin. <https://doi.org/10.1037/0033-2909.132.6.823>；Mogk C, Otte S, Reinhold-Hurley B, Kröner-Herwig B (2006). Health effects of expressive writing on stressful or traumatic experiences - a meta-analysis. Psycho-Social Medicine. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2736499/>；Zachariae R, O'Toole MS (2015). The effect of expressive writing intervention on psychological and physical health outcomes in cancer patients--a systematic review and meta-analysis. Psycho-Oncology. <https://doi.org/10.1002/pon.3802>
 - Notes: This approach remains controversial. Proponents point to the 146-study meta-analysis showing a small positive effect, while critics cite two meta-analyses of randomized controlled trials that found no significant benefits. The recommended frequency and duration of writing sessions come from the original experimental designs, as summarized in Mogk’s meta-analysis. This method is included here because it requires virtually no expense or time and can be done alone. It may be useful when someone has no one to talk to about their problems. The time-based measurement used here reflects how authors categorized effort levels. If writing becomes increasingly distressing, stop and dial 12356, as described in Section 1, Item 25.
+
+### 25. For period pain, take an ibuprofen-type painkiller instead of toughing it out; if the pain keeps you from work or school, or three months of medication does not control it, see a gynecologist
+<!-- 成本标签: 钱=少 时间=少 毅力=否 收益=中 口径=时间 -->
+- Cost: A box of ibuprofen costs a dozen or so yuan, and you take it only on the days it hurts. If you need to see a gynecologist, registration and an ultrasound cost some money and half a day.
+- In plain terms: For period pain, ibuprofen-type drugs raise the share of people with clearly reduced pain from under two in ten to about half. They work better than acetaminophen, with slightly more side effects. If the pain keeps you from work or school, hurts deep inside during sex, or is still not controlled after three months of medication, see a gynecologist and get checked for endometriosis. On average it takes 6.7 years from first symptoms to diagnosis.
+- Benefit: A Cochrane systematic review pooled 80 randomized controlled trials with 5,820 women who had primary dysmenorrhea. Primary dysmenorrhea means period pain with no other disease found. Compared with placebo, nonsteroidal anti-inflammatory drugs (NSAIDs) relieved pain better (OR 4.37, 95% CI 3.76–5.09). Converted, 18% of people on placebo got moderate or better relief, versus 45% to 53% of people on these drugs. The cost is more side effects (OR 1.29, 1.11–1.51): 10% of people on placebo had side effects, versus 11% to 14% on these drugs. The extra ones were mainly stomach upset (OR 1.58) and nervous-system reactions (OR 2.74). Compared with acetaminophen, these drugs also relieved pain better (OR 1.89, 1.05–3.43), though only 3 trials looked at this. No difference was found between individual NSAIDs. The UK NICE guideline (updated 2024) lists the situations in which to suspect endometriosis: long-term pelvic pain, period pain that affects daily activities and quality of life, and deep pain during or after sex. Also pain when passing stool during periods, blood in the urine or painful urination during periods, and infertility together with any of these symptoms. Girls aged 17 and under are included. The guideline advises a trial of acetaminophen or an NSAID first, for example for 3 months. If that does not control the pain, refer for further investigation. A normal pelvic examination and ultrasound do not rule the disease out. A study at 16 hospitals in 10 countries surveyed 1,418 women who had laparoscopy. From the first symptoms to a surgical diagnosis of endometriosis took an average of 6.7 years, mostly lost at the primary-care stage. Women with a diagnosis lost an average of 10.8 hours of work per week, mostly by being at work with reduced efficiency. A Dutch online survey asked 32,748 women aged 15 to 45. Of them, 13.8% had taken time off because of menstruation, 1.3 days per year on average. And 80.7% were at work during their period with reduced efficiency, equal to 8.9 days of lost work per year.
+- Evidence grade: A
+- Sources:Marjoribanks J, Ayeleke RO, Farquhar C, Proctor M (2015). Nonsteroidal anti-inflammatory drugs for dysmenorrhoea. Cochrane Database of Systematic Reviews, (7):CD001751. <https://doi.org/10.1002/14651858.CD001751.pub3>；National Institute for Health and Care Excellence (2017, updated 2024). Endometriosis: diagnosis and management (NG73), recommendations 1.3.1, 1.4.2, 1.4.3, 1.5.4. <https://www.nice.org.uk/guidance/ng73/chapter/Recommendations>；Nnoaham KE, Hummelshoj L, Webster P, et al.; World Endometriosis Research Foundation Global Study of Women's Health consortium (2011). Impact of endometriosis on quality of life and work productivity: a multicenter study across ten countries. Fertility and Sterility, 96(2):366-373.e8. <https://doi.org/10.1016/j.fertnstert.2011.05.090>；Schoep ME, Adang EMM, Maas JWM, De Bie B, Aarts JWM, Nieboer TE (2019). Productivity loss due to menstruation-related symptoms: a nationwide cross-sectional survey among 32 748 women. BMJ Open, 9(6):e026186. <https://doi.org/10.1136/bmjopen-2018-026186>；Haleon (2026). Advil (ibuprofen capsule, liquid filled), OTC drug label: Warnings. DailyMed. <https://dailymed.nlm.nih.gov/dailymed/drugInfo.cfm?setid=1f01c10a-9434-91a4-2ee4-352315a6b610>
+- Notes: If you are over 60, have had stomach bleeding, or take anticoagulants or hormones, ask a doctor before using these drugs. For details see Section 34, Item 3 (ibuprofen-type painkillers). The US ibuprofen label states that it can cause serious allergic reactions, more often in people allergic to aspirin, including asthma attacks. If you have asthma, ask a doctor before using it. If you might be pregnant, ask a doctor first, and do not take it on your own after 20 weeks of pregnancy; see Section 34, Item 5 (after 20 weeks of pregnancy). If you cannot take these drugs, acetaminophen is an alternative; for its daily limit see Section 34, Item 1 (acetaminophen). For period pain you take the drug only on the days of your period. The threshold in Section 34, Item 9 (do not take painkillers more than 15 days a month) is about headaches, and period pain comes nowhere near that many days. The grade is A because the pain-relief effect comes from many randomized trials. The authors rated the quality of evidence for most comparisons as low, mainly because trial methods were unclearly reported and 59% of trials were funded by drug companies. The benefit rating of “medium” is a judgment: the review measured only whether it hurts, not fewer days off. In the Dutch survey, the loss from menstruation came to about 10 days a year, which spread over each week is hours. The endometriosis group consisted of women who had already had laparoscopy, so it does not mean most people with period pain have this disease. The main beneficiary is you.