在纷繁复杂的现代生活中，健康长寿的秘诀似乎总是难以捉摸。然而，细究其本质，却发现它不过蕴含于日常饮食、适度运动和平和心态之中。让我们一起探寻这三大要诀，揭开长寿的神秘面纱。

In the complex and intricate modern life, the secret to health and longevity seems always elusive. However, upon closer examination, it is found that it is merely embedded in daily diet, moderate exercise, and a peaceful mindset. Let us explore these three key elements together and unveil the mystery of longevity.

1. 北京中医药大学教授曲黎敏说：

1. Professor Qu Limin from Beijing University of Chinese Medicine said:

2. “若要不死，肠中无屎；若要年轻，必须肠清；如要长生，腹内常空；若要小儿安，常受饥与寒。宁可锅中存放，不让肚子饱胀。

2. "If you wish to avoid death, keep your intestines free of waste; if you wish to remain young, ensure your intestines are clean; if you wish to live a long life, keep your abdomen always empty; if you wish for a child to be healthy, let them often experience hunger and cold. It is better to have an empty pot than a bloated belly."

3. 头要凉，脚要暖，便要通；早不酒，晚不茶；喝了空腹茶，疾病身上爬；汗水没干，冷水莫沾；春捂秋冻，无病无痛；

3. Keep the head cool and the feet warm; ensure smooth bowel movements; avoid alcohol in the morning and tea in the evening; drinking tea on an empty stomach invites illness; do not touch cold water before sweat dries; in spring, keep warm, in autumn, endure the cold; thus, you can avoid illness and pain.

4. 饱不洗头，饿不洗澡；寒从脚上起，病从口中入；节欲是关键，色为寿之仇。精足不思淫，气足不思食，神足不思眠。”

4. Do not wash your hair when full and take a bath when hungry; coldness originates from the feet, and illness enters through the mouth; self-restraint is the key, and desire is the enemy of longevity. Abundance of essence leads to no thought of淫 (licentiousness), abundance of Qi leads to no thought of food, and abundance of spirit leads to no thought of sleep.

5. 最好的养生就是有所节制，只要懂得收敛，不要过度，就可以延年益寿，健康长久。

5. The best way to maintain health is to practice moderation. As long as one knows how to be reserved and not overdo it, one can extend one's lifespan and enjoy long-term health.

6. 可以满足必要的欲望，但不能够膨胀自己的欲望，更不要在欲望的丛林之中迷失自己，万劫不复。

6. It can satisfy necessary desires, but it cannot allow one's desires to swell, let alone get lost in the jungle of desires, leading to an irreversible situation.

7. 世界上最顶级的长寿诀窍，其实就只有一个字——节。

7. The most top-level longevity secret in the world is actually just one character - "moderation."

8. 吃不过饱，饮不过量。

8. Eat to the point of satisfaction, drink to the point of satiety.

9. 现在大家都营养过剩，必须严格控制自己的饮食摄入，不给肠道造成负担，才能够保持身体各个脏器的均衡。

9. Now everyone is suffering from overnutrition, so it is essential to strictly control the intake of food and beverages to avoid burdening the intestines, only then can we maintain a balanced function of all the internal organs.

10. 日本科学家做过一个试验，把小白鼠分成两组，一组保持一定的饥饿状态，另一组随时让他们大快朵颐，肚子饱胀。一定时期之后，吃得饱的那组小白鼠就发生了疾病和死亡，平均寿命远远低于处于饥饿状态的那一组小白鼠。

10. Japanese scientists conducted an experiment where they divided a group of white mice into two groups. One group was kept in a state of moderate hunger, while the other was allowed to eat freely and become stuffed. After a certain period of time, the group that ate to their heart's content developed diseases and deaths, with an average lifespan significantly lower than that of the group in the state of moderate hunger.

11. 科学家得出如此结论：人在饥饿的状态下，体内的优质细胞会吞噬掉那一些老弱病残的细胞，实现细胞的更新和优化，这就是著名的细胞自噬现象。

11. Scientists have concluded that under conditions of hunger, the high-quality cells in the human body will engulf and digest the weak, old, and sickly cells, thereby achieving cell renewal and optimization, which is known as the famous phenomenon of autophagy.

12. 一个人管住自己的嘴，放下对各种美食的欲望，保持一定程度的饥饿感，就能够发生细胞自噬，让自己的免疫系统和身体机能变得越来越完善，越来越强大。

12. By controlling one's mouth, giving up the desire for various delicious foods, and maintaining a certain degree of hunger, one can trigger autophagy in cells, making the immune system and bodily functions become increasingly refined and powerful.

13. 严格控制自己的饮食，尤其不能吃高盐，高糖，高油的食物以及垃圾食品，不抽烟，不喝酒，尽量不吃夜宵，让自己达到一种饮食健康的状态。

13. Strictly control your diet, especially avoid high-salt, high-sugar, high-oil foods, as well as junk food. Do not smoke or drink alcohol, try to avoid eating late at night, and achieve a state of dietary health.

14. 二八佳人体似酥，腰间仗剑斩凡夫。虽然不见人头落，暗里教君骨髓枯。

14. The perfect body of a beauty is as soft as sugar, and at her waist, she wields a sword to slay the common folk. Though you may not see their heads fall, in secret, she makes your bones dry up.

15. 一个人如果放纵自己的色欲，没完没了，挥霍无度，必然掏空自己的身体，免疫系统岌岌可危，身体摇摇欲坠，最后百病缠身，重症不治。并且还可能感染一些莫名其妙的疾病，比如艾滋病，淋病，梅毒等等。

15. If a person indulges in their sexual desires endlessly and extravagantly, they will inevitably exhaust their body. Their immune system will be in peril, their health will be on the brink of collapse, and ultimately, they will be beset by numerous diseases and suffer from incurable serious conditions. Moreover, they may also contract some mysterious diseases, such as AIDS, gonorrhea, syphilis, and so on.

16. 根据中医的理论，肾为先天之本。如果长久肾精亏虚，会引发一系列的问题。肾属水，肝属木，心属火，脾属土，肺属金。而金木水火土相生相克，一起构成生命的大循环系统。如果肾出了问题，其他的五脏器官也会出现问题，整个生命生态系统就会失衡。

16. According to the theory of traditional Chinese medicine, the kidney is the root of life. If the kidney essence is deficient for a long time, it will trigger a series of problems. The kidney belongs to water, the liver belongs to wood, the heart belongs to fire, the spleen belongs to earth, and the lung belongs to metal. The interplay of metal, wood, water, fire, and earth in generating and controlling each other constitutes the great cycle system of life. If the kidney has issues, the other five internal organs will also have problems, leading to an imbalance in the entire life ecosystem.

17. 一定要节制自己的色欲，否则会乐极生悲，自招其祸。

17. You must exercise self-control over your desires for sensual pleasures, otherwise you may experience extreme happiness turning into tragedy, inviting misfortune upon yourself.

18. 物无美恶，过则为灾。与汝成言，勿留亟退。

18. Things are neither inherently good nor bad; excess leads to disaster. Having made an agreement with you, there is no need to linger; leave immediately.

19. 世界上的任何东西都不分好坏，关键是不要过度。有所节制，凡事皆可为我所用，如果肆意放纵，必然汹涌成灾。

19. Nothing in the world is inherently good or bad; the key is not to overdo it. With moderation, everything can be put to good use. If one gives free rein to indulgence, it will inevitably lead to disasters.

20. 一个人要想延年益寿，一定要节食节色，严格管理自己，不要深陷欲望的沼泽之中。

20. If one wants to prolong their lifespan, it is essential to practice dietary and aesthetic self-restraint, strictly govern oneself, and not get ensnared in the quagmire of desires.