在探索微观运动与防疫心态的完美养生意境中，我们踏上了一段心灵与自然的和谐之旅。

In the pursuit of a perfect health-preserving paradise that explores micro-motions and epidemic prevention psychology, we embark on a journey of harmony between the soul and nature.

1. 首先，中医养生贵在养德，这是健康和长寿的最重要条件。中医养生历来重视精神卫生，早在两千多年前的医书《黄帝内经》中所言"恬淡虚无，真气从之，精神内守，病安从来"，就明确提出养生应注重精神方面的保养。道家也强调人应该善良，忠诚、富于爱心、友好、仁慈、同情心以及愿意帮助他人的美德。这些美德不但有益于自身更有益于社会。而那些可以拥有这些美德的人则会更能体会到生活中的愉快，享有健康的身心。

1. Firstly, the essence of traditional Chinese medicine in health preservation lies in cultivating moral virtues, which is the most important condition for health and longevity. Traditional Chinese medicine has always emphasized mental health, and as early as more than two thousand years ago, the medical classic "The Yellow Emperor's Inner Canon" mentioned that "being calm and indifferent, the true vital energy follows, the spirit is internally guarded, and disease will not come from." This clearly proposed that health preservation should focus on the conservation of the spirit. The Taoists also emphasize that people should be kind, loyal, loving, friendly, compassionate, sympathetic, and willing to help others. These virtues are not only beneficial to oneself but also to society. Those who possess these virtues will be able to experience the joy of life more, and enjoy a healthy body and mind.

2. 多做微观运动，才是最好的生活方式。

2. Engaging in more micro-movements is the best lifestyle.

3. 5养生要注重养脾胃和肾。肾是先天之本，脾胃是后天之源。肾藏精生髓，是人体生命的精华，肾衰退了，人体就要衰老，脾胃运化是供给人体生命需要的源泉，所以要注意保养脾胃和肾。

3.5.5 In health preservation, it is important to focus on nourishing the spleen and stomach, as well as the kidneys. The kidneys are the root of the body's congenital essence, while the spleen and stomach are the source of acquired vitality. The kidneys store essence and generate marrow, which is the essence of human life. When the kidneys decline, the body ages. The spleen and stomach's function of transformation and transportation provides the source of vitality needed by the human body, thus attention should be paid to the nourishment of the spleen, stomach, and kidneys.

4. 中医养生，就是指通过各种方法颐养生命、增强体质、预防疾病，从而达到延年益寿的一种医事活动。所谓生，就是生命、生存、生长之意;所谓养，即保养、调养、补养之意。总之，养生就是保养生命的意思。以传统中医理论为指导，遵循阴阳五行生化收藏之变化规律，对人体进行科学调养，保持生命健康活力。 精神养生是指通过怡养心神，调摄情志、调剂生活等方法，从而达到保养身体、减少疾病、增进健康、延年益寿的目的。

4. TCM health preservation refers to a medical practice that aims to nurture life, enhance physical fitness, and prevent diseases through various methods, ultimately achieving longevity. "Life" here means the concepts of life, survival, and growth; while "nurture" signifies the meanings of care, maintenance, and replenishment. In summary, health preservation means nurturing life. Guided by traditional Chinese medicine theory, it follows the laws of yin-yang and the five elements in the processes of generation, nourishment, and conservation. It scientifically nourishes the human body to maintain vitality and health. Spiritual health preservation is the practice of nurturing the mind and spirit, adjusting emotions, and balancing life, aiming to maintain physical health, reduce diseases, enhance health, and achieve longevity.

5. 在冬天，可选择的“甘寒”食物比较多。比如，可在进补的热性食物中新增点甘草、茯苓等凉材来减少热性，避免进补后体质过于燥热。平时的饮食中，也可以选用凉性食物，如龟、鳖、兔肉、鸭肉、鹅肉、鸡肉、鸡蛋、海带、海参、蜂蜜、芝麻、银耳、莲子、百合、白萝卜、大白菜、芹菜、菠菜、冬笋、香蕉、生梨、苹果等。冬季很多人喜欢炖牛肉，最好在其中加点萝卜。民间有“冬吃萝卜夏吃姜，不用医生开药方”的说法。这是因为，萝卜味辛甘、性平，有下气消积化痰的功效，它和牛肉的“温燥”可以调剂平衡，不仅补气，还能消食。

5. In winter, there are more choices of "sweet and cold" foods. For example, one can add some cool ingredients like licorice root and poria cocos to the hot-natured tonifying foods to reduce their heat, and avoid the body becoming too dry and hot after taking the tonics. In daily meals, one can also choose cool foods such as turtle, tortoise, rabbit meat, duck meat, goose meat, chicken meat, eggs, kelp, sea cucumber, honey, sesame seeds, tremella, lotus seeds, lily, white radish, Chinese cabbage, celery, spinach, bamboo shoots, banana, fresh pear, and apple. Many people like to stew beef in winter, and it is best to add some radish to it. There is a saying in the folk: "Eat radish in winter and ginger in summer, and you won't need a doctor's prescription." This is because radish has a pungent and sweet taste, a neutral nature, and the effect of reducing gas, dissolving phlegm, and improving digestion. It can balance the "warming and dryness" of beef, not only replenishing the body's energy but also aiding digestion.

6. 人类初始，狩猎以取牺牲，采摘而得天赐。运动是人类生存的前提，只是在社会发展，私有制出现，而后才有了“劳心者治人，劳力者治于人”的现象。运动养生先是迎合了社会上层的需求，如湖南长沙马王堆汉墓出土的导引图就是现今发现的最早记录。医学的发展，为运动养生提供了理论依据、指导原则、发展方向以及必要限制等，使运动养生向全面、合理的方向发展。流通气血、长养精神、强筋壮骨、滑利关节、坚肤壮肌、聪耳明目、充脏畅腑，从而达到精力旺盛，气血充足，思维敏捷，反应快速，耐力持久，老而不衰。达到养生的目的。

6. In the beginning of human history, hunting was for sacrifice, and gathering was for the divine gift. Exercise was a prerequisite for human survival, but it was only after the development of society and the emergence of private property that the phenomenon of "those who toil with their minds govern others, and those who toil with their hands are governed by others" arose. Exercise for health and longevity initially catered to the needs of the social elite, as evidenced by the guiding diagrams found in the Han Dynasty mausoleum of Ma Wang Dui in Changsha, Hunan, which are the earliest recorded examples discovered today. The development of medicine has provided a theoretical basis, guiding principles, directions for development, and necessary limitations for exercise for health and longevity, leading it to develop in a comprehensive and reasonable direction. It promotes the circulation of Qi and blood, nourishes the spirit, strengthens the tendons and bones, lubricates the joints, strengthens the skin and muscles, sharpens the ears and eyes, fills the internal organs, and unblocks the bowels, leading to vitality, abundant Qi and blood, sharp thinking, quick responses, enduring stamina, and not aging prematurely. This achieves the goal of health and longevity.

7. 第三点就是要保持精神、情感、以及心理上的健康。养生要求我们要培养健康的精神，稳定的情绪，这样才能避免精神极端、心理波动，和情感不稳定。根据中医怒伤肝、喜伤心、思伤脾、忧伤 肺、恐伤肾的观点，进一步说明情绪，精神心理保健是人体健康的一个重要环节，一切对人体不利因素的影响中，最能使人短命夭亡的就是不良的情绪。人的精神状态正常，机体适应环境的能力以及抵抗疾病的能力就会增强，从而可以起到防病的作用。

7. The third point is to maintain physical, emotional, and mental health. The practice of health preservation requires us to cultivate a healthy spirit and stable emotions, thus avoiding extremes of spirit, fluctuations in psychology, and instability of emotions. According to the view of traditional Chinese medicine that anger damages the liver, joy damages the heart, thinking damages the spleen, sorrow damages the lungs, and fear damages the kidneys, it further explains that emotional and mental health care is an important aspect of human health. Among all the factors that are detrimental to the human body, the most likely to cause premature death is adverse emotions. When a person's mental state is normal, their ability to adapt to the environment and resist diseases will be enhanced, thereby playing a role in preventing diseases.

8. 预防疾病也是养生的重要一环。通过有规律的锻炼，正确使用药物，适当的进行食补，以及其他的有益于健康的活动，每个人都可达到强身健体，延缓衰老之目的。

8. Preventing diseases is also an important aspect of health preservation. By engaging in regular exercise, using medication correctly, appropriately supplementing with food, and other health-promoting activities, everyone can achieve the goal of strengthening their body and delaying aging.

9. 东北地区：东北地区位于我国的最北部，属于纬度最高的地区，这一地区一年夏季时间很短，冬季时间相对较长，可将本配方中莲子减少至12克，银耳增加至5克。

9. Northeast Region: The Northeast region is located in the northernmost part of our country and belongs to the area with the highest latitude. This region has a very short summer and a relatively long winter. In this formula, the lotus seeds can be reduced to 12 grams, and the silver ear can be increased to 5 grams.

10. 有些长寿老人虽然一辈子都不怎么运动，但他们隐秘的日常活动非常频繁，比如做家务，喜欢逛街，到公园遛狗，旅行，在工作中勤脚快手。

10. Some long-lived elderly people may not be very active throughout their lives, but their secret daily activities are very frequent, such as doing housework, enjoying shopping, taking their dogs for walks in the park, traveling, and being quick and efficient in their work.

11. 人们的口味千差万别，酸、甜、苦、辣、咸，各不相同。中医养生认为，为了健康，各种味道的食物都应该均衡进食。

11. People's tastes vary greatly, with sour, sweet, bitter, spicy, and salty flavors all being different. Traditional Chinese medicine believes that for health, a balanced intake of foods with various flavors is necessary.

12. 而“养生之术”则是要求在养生之道的指导下，方能实施。其内容囊括了以下七方面：

12. The "art of maintaining health" requires implementation under the guidance of the path of maintaining health. Its content encompasses the following seven aspects:

13. 所谓“生”，就是生命、生存、生长之意;所谓养，即保养、调养、补养之意。总之，养生就是保养生命的意思。以传统中医理论为指导，遵循阴阳五行生化收藏之变化规律，对人体进行科学调养，保持生命健康活力。精神养生是指通过怡养心神，调摄情志、调剂生活等方法，从而达到保养身体、减少疾病、增进健康、延年益寿的目的。

13. The term "sheng" refers to life, survival, and growth; while "yang" means to nourish, to take care of, and to replenish. In summary, "yangsheng" (the act of nourishing life) means to take care of one's life force. Guided by the traditional Chinese medical theory, it follows the laws of the yin-yang and the five elements in terms of generation, growth, transformation, and accumulation. It involves scientific nourishment of the human body to maintain health and vitality. Spiritual nourishment refers to the act of taking care of one's mental and spiritual well-being, regulating one's emotions, and adjusting one's lifestyle, all with the aim of preserving health, reducing diseases, enhancing well-being, and prolonging life.

14. 辟谷减肥目前是一个市场，慢慢的走向正规化，职业化，目前有辟谷养生指导师就专门对辟谷减肥人群服务的一种新型职业，该职业由国家人力资源和社会保障部，中国就业培训技术指导中心CETTIC岗位培训认证，浙江辟谷养生网全面进行了报道。

14. Fasting weight loss is currently a market that is gradually moving towards regularization and professionalism. There is a new type of profession called "Qigong Fasting Health Guide" that specifically serves the fasting weight loss population. This profession is certified by the Ministry of Human Resources and Social Security and the China Employment Training Technical Guidance Center (CETTIC). Zhejiang Qigong Fasting Health Network has fully reported on this.

15. 甜：中医认为，甜入脾。食甜可补养气血，补充热量，解除疲劳，调胃解毒。但糖尿病、肥胖病、心血管等患者宜少食。

15. Sweetness: According to traditional Chinese medicine, sweetness enters the spleen. Eating sweet foods can nourish the Qi and blood, supplement heat, relieve fatigue, and regulate the stomach to detoxify. However, patients with diabetes, obesity, cardiovascular diseases, and other conditions should consume sweets in moderation.

16. 常运动：人是有机的整体，常运动会使精力充沛，身体健壮。早在汉代，华佗就倡导锻炼强身以防病。他指出：人体欲得劳动，动摇则谷气得消，血脉流通，病不得生。孙思邈在《千金方》中也说：养性之道，常欲小劳，体欲常劳，但勿多极，提醒人们经常活动筋骨以祛病延年。

16. Regular Exercise: Humans are an organic whole, and regular exercise can keep one energetic and physically strong. As early as the Han Dynasty, Hua Tuo advocated exercise for strengthening the body to prevent diseases. He pointed out: The human body needs to be active, as movement can dissipate the grain Qi, promote blood circulation, and prevent the occurrence of diseases. Sun Simiao also mentioned in his book "Qianjin Fang": The way to cultivate one's nature is to always desire slight exertion, the body should always be active, but not to overexert. This reminds people to regularly exercise their muscles and bones to ward off diseases and extend their lifespan.

17. 适四时：人生活在自然之中，顺应季节气候是养生学的重要内容。《吕氏春秋》说：年寿得长者，非短而续之也，毕其数也，毕数之务，在乎去害。所谓害，就是指非其时而有其气以及大寒、大热、大燥、大温等反常气候，中医称为六*。

17. Adapt to the Four Seasons: Living in nature, adapting to the seasons and climate is an important aspect of health preservation. As stated in the "Lu Ji Chun Qiu": Those who live a long life are not just prolonged from shortness but reach the end of their lifespan, and the pursuit of this lifespan lies in avoiding harm. The so-called harm refers to having the wrong kind of weather at the wrong time, as well as extreme cold, extreme heat, extreme dryness, and extreme warmth, which are abnormal climates and are known as the "Six Excesses" in traditional Chinese medicine.

18. 服药饵：人生在世，享赋各异，况病魔无情，难免伤人。因此，服食药饵也是养生学内容之一。古人重视服药饵来防病治病，养生延年，并拟定了许多延年益寿的药饵、药方。但是，养生不可单靠服药饵，否则，虽常服药饵而不知养性之术，亦难以长生也，纵服玉液金丹未能延寿。

18. Taking medicine: In life, people are endowed with different abilities, and in addition, the disease is merciless, it is inevitable to harm people. Therefore, taking medicine is also one of the contents of longevity science. The ancients valued taking medicine to prevent and cure diseases, to maintain health and prolong life, and formulated many longevity-enhancing medicines and prescriptions. However, maintaining health cannot rely solely on taking medicine; otherwise, although one often takes medicine but does not know the techniques of cultivating one's nature, it is also difficult to achieve longevity. Even if one takes the elixir of immortality or the golden pill, it may not prolong one's life.

19. 春季是冬夏转换交替的季节，冷暖气流互相交争，时寒时暖，乍阴乍晴，天气变化无常。气候的不稳定，使对气候敏感的人有诸多不适应，对此，敏感之人要注意起居调摄。

19. Spring is the season of transition between winter and summer, when cold and warm air masses contend with each other, causing the weather to alternate between cold and warm, between overcast and sunny, and change without any regularity. The instability of the climate can cause many discomforts for people who are sensitive to it. In response, those who are sensitive should pay attention to adjusting their lifestyle and diet.

20. 我们都认为乌龟是长寿之王。养过乌龟的爱好者都知道，一般养上几年就死了，如果喂养不得当，几个月都熬不住！真正长寿的是野生乌龟。野生乌龟看起来不怎么喜欢运动，但它每天为了觅食，爬来爬去，绕来绕去，钻来钻去，活动量也不少。

20. We all believe that the turtle is the king of longevity. Those who have kept turtles know that they usually die after a few years of care, and if not fed properly, they may not even survive a few months! The truly long-lived ones are the wild turtles. Wild turtles don't seem to be very fond of exercise, but in order to forage, they move around, crawl, twist, and turn, and their level of activity is not small.

21. 为中医养生之术的主要内容之一，其应用范围较广，适应人群也较多。主要内容为养生食品的选配调制与应用，以及饮食方法与节制等。内容包括了医、药、食、茶、酒以及民俗等文化。

21. As one of the main contents of the art of TCM health preservation, it has a wide range of applications and is suitable for a large population. The main content includes the selection, matching, preparation, and application of health-preserving foods, as well as dietary methods and moderation. The content covers medical, pharmaceutical, food, tea, wine, and folk culture, etc.

22. 中西医：便秘是万病之源。《千金要方》：“便难之人，其面多晦”。 《论衡》：“欲要长生，肠中常清;欲要不死，肠无渣滓。”道家：“若要不死，肠中无屎;若要长生，小便常清”。中医说：“欲无病，肠无渣;欲长生，肠常清”。从中药归经分析，中医美容方剂入肺经和大肠经者高达85%， 我国清代著名医学家周学海曾提出过一个著名的观点:“凡治病，总宜使 邪有出路。” 现代中医专家申永彪也坚持“ 肠胃洁，气血流，玄府开，营卫昌 ”这样 的治病破积大法，创立了自成一体的申氏医学。 美国一位著名专家说:“清洁肠道是自然疗法参加者最先考虑的事,肠道是人体的排污系统，所以必须保持干净。”古埃及文献资料对清肠、肺和清理肠道都有详细的记载。古希腊著名医师希波克拉底曾用结肠灌洗来治疗发热的病人

22. Traditional Chinese and Western Medicine: Constipation is the root of all diseases. "The Thousand Gold Recipes" says: "For those who have difficulty defecating, their faces are often dull." "Lun Heng" states: "To achieve longevity, keep the intestines clean; to avoid death, the intestines should be free of impurities." Taoists believe: "If you want to avoid death, keep the intestines free of feces; if you want to achieve longevity, keep the urine clear." Chinese medicine says: "To be free of illness, the intestines should be free of impurities; to achieve longevity, the intestines should always be clean." From the analysis of traditional Chinese medicine, 85% of beauty formulas are classified into the lung channel and large intestine channel. The famous Qing Dynasty physician Zhou Xuehai once proposed a famous view: "In treating diseases, it is always best to allow the evil to have an outlet." Modern Chinese medicine expert Shen Yongbiao also insists on the treatment method of "clean intestines, smooth circulation of Qi and blood, open the source of Qi, and flourishing of nourishment and defense," thereby establishing his own style of medicine. An American expert said: "Cleaning the intestines is the first thing for participants in natural therapy to consider. The intestines are the human body's waste disposal system, so they must be kept clean." Ancient Egyptian literature has detailed records on cleansing the intestines, lungs, and purging the intestines. The famous Greek physician Hippocrates once used colonic irrigation to treat patients with fever.

23. 大蒜和洋葱能够使人精神畅快，增强人体免疫力。大蒜具有降低胆固醇的功能，常吃大蒜和洋葱会还可使人体呼吸顺畅。姜姜可以增强人体的免疫系统，能够镇咳、退烧、减轻疼痛，还能有效抑制疾病。姜是一种很好的抗毒物质，能杀菌和抗霉菌，是治疗风寒和流行性感冒的有效食品。

23. Garlic and onions can boost one's spirits and enhance the immune system. Garlic has the function of lowering cholesterol, and regularly consuming garlic and onions can also make breathing easier. Ginger can strengthen the human immune system, can relieve coughs, reduce fevers, alleviate pain, and can effectively inhibit diseases. Ginger is a good antiviral substance that can kill bacteria and antimold, and is an effective food for treating common cold and influenza.

24. 气虚体质：气虚的人，肌肉松软，体虚乏力，气短懒言，易出虚汗，不耐寒热。此配方中银耳增加至4克。

24. Qi-deficiency Constitution: People with qi-deficiency have soft muscles, weakness, fatigue, shortness of breath, tendency to sweat excessively, and intolerance to cold and heat. In this recipe, the amount of silver ear is increased to 4 grams.

25. 健康、平衡的饮食也是养生的必备因素。数千年以来，健康的食物，平衡膳食一直被认定是达到长寿的关键因素，不合理的饮食习惯责备认为是使健康出现问题的根源。

25. A healthy, balanced diet is also an essential factor in health preservation. For thousands of years, healthy foods and balanced diets have been recognized as key factors in achieving longevity, and irregular eating habits are often blamed as the root cause of health issues.

26. 咸：为五味之冠，百吃不厌。中医认为“咸入肾”，有调节人体细胞和血液渗透、保持正常代谢的功效。呕吐、腹泻、大汗之后宜喝适量淡盐水，以保持正常代谢。

26. Salty: It is the king of the five flavors and never gets old after eating. Traditional Chinese medicine believes that "salty enters the kidneys," which has the effect of regulating the osmosis of human cells and blood, and maintaining normal metabolism. After vomiting, diarrhea, or excessive sweating, it is advisable to drink a moderate amount of dilute saltwater to maintain normal metabolism.

27. 秋季养生贵在养阴防燥。秋季阳气渐收，阴气生长，故保养体内阴气成为首要任务，而养阴的关键在于防燥，这一原则应具体贯彻到生活的各个方面。

27. The essence of health preservation in autumn lies in nourishing yin and preventing dryness. As the Yang energy in autumn gradually recedes and Yin energy grows, the primary task is to conserve the Yin energy within the body. The key to nourishing Yin is to prevent dryness, and this principle should be specifically implemented in all aspects of life.

28. 防病保健：夏令天暑地热，若人体正气不足，溼热之邪常乘虚而入，容易引起暑病。因此，在夏季要科学安排工作和生活，做到劳逸结合。注意室内降温，使居室环境尽量做到通风凉爽。

28. Preventive Healthcare: In the hot summer, when the heat and humidity are high, if a person's vital energy is insufficient, the pathogenic factors of dampness and heat often take advantage of the weakness to enter, easily causing summer heat diseases. Therefore, during the summer, it is important to scientifically arrange work and life, and achieve a balance between work and rest. Pay attention to indoor cooling, making the living environment as cool and well-ventilated as possible.

29. 西北地区：气候干旱，多风沙，日照充足，可在本配方增加中莲子减少至12克，银耳增加至4克。

29. Northwestern Region: The climate is dry, with frequent wind and sand, and sufficient sunlight. In this recipe, the lotus seeds can be reduced to 12 grams, and the silver ear can be increased to 4 grams.

30. 凉性食物虽然有镇静和清凉消炎的作用，但它并不适用于所有的人。据湖北省中医院甘爱萍教授介绍，平常有燥热、手脚心发热、盗汗等阴虚症状的人，可以适当选择“甘寒”食物。比如，鸭肉性凉，可以补虚、除热、和脏腑、利水道，对于伴有虚弱、食少、低热、便干、水肿的心血管病人更为适宜。一般来说，胃脾虚寒的人不宜进食寒性食品和凉性补药，反而可以吃一些常人不宜过食的热性火锅，如狗肉、羊肉火锅等。但也要注意不要补过量，热量摄入太多会聚在体内，容易上火，导致阳气外泄，对人体营养平衡造成破坏。

30. Although cooling foods have the effects of calming and cooling inflammation, they are not suitable for everyone. Professor Gan Aiping from Hubei Provincial Hospital of Traditional Chinese Medicine introduced that people with symptoms such as dryness and heat, hot palms and soles of the feet, night sweats, and yin deficiency can appropriately choose "sweet and cold" foods. For example, duck meat is cool in nature, which can replenish weakness, relieve heat, harmonize the internal organs, and promote urination. It is more suitable for cardiovascular patients with symptoms such as weakness, reduced appetite, low fever, constipation, and edema. Generally speaking, people with weak stomach and spleen should not consume cold foods and cooling herbal remedies. Instead, they can eat some spicy hot pot dishes that are not suitable for overeating for ordinary people, such as dog meat and lamb hot pot. However, one should also pay attention not to overdo the supplementation, as excessive calorie intake can accumulate in the body, leading to heat and causing the external exhalation of Yang Qi, which can disrupt the nutritional balance of the body.

31. 主要包括形体锻炼及健身活动。多融合了医学文化和武术文化内容。

31. Mainly includes physical exercise and fitness activities. It is richly integrated with medical culture and martial arts culture content.

32. 秋梨是很好的秋季水果，对于止咳、去燥有很好的疗效。

32. The pear is a great autumn fruit, which has excellent effects on cough relief and drying relief.

33. 纵观世界上所有的长寿老人，长寿的原因各有不同，有人热爱运动，有人喜欢静养，有人健康饮食，有人毫不忌口，有人作息规律，有人顺其自然。

33. Across the world, the reasons for longevity among the elderly vary. Some are fond of sports, some prefer a tranquil lifestyle, some adhere to a healthy diet, some have no restrictions in their eating habits, some maintain a regular schedule, and some simply go with the flow.

34. 4养生要维护身体的健康。人的身体就象机器一样，要不断的维护和保养，要预防疾病和治疗疾病，有了毛病就要修修，先是预防为主，一旦有了疾病就要抓紧治疗，只有去除了疾病，才能保证身体的健康。

34. 4. The practice of maintaining health requires the preservation of the body's well-being. Just like a machine, the human body needs continuous maintenance and care. It is essential to prevent and treat diseases. When problems arise, they should be addressed promptly. The focus is initially on prevention, but once illness occurs, it must be treated promptly. Only by eliminating diseases can one ensure the health of the body.

35. 改革开放以来，中医界众多科技工作者都在尝试用现代科学来理解中医学。中国工程院、中国科学院的院士们为此进行了长期的努力。影响了一代学者。比如上个世纪末，本世纪初，1996年,清华学界对中医气本质，经络实质，阴阳，五行，藏象，中医哲学观等都有了新的全面整体创造性的认识和解说。如，邓宇等发现的:气是流动着的‘资讯-能量-物质’的混合统一体;分形分维的经络解剖结构;数理阴阳;中医分形集：分形阴阳集-阴阳集的分形分维数，五行分形集-五行集的分维数;分形藏象五系统-暨心系统、肝系统、脾系统、肺系统、肾系统;中医三个哲学观-新提出的第三哲学观：相似观-分形论等。

35. Since the Reform and Opening-up, many scientists in the field of traditional Chinese medicine (TCM) have been trying to understand TCM through modern science. Academicians of the Chinese Academy of Engineering and the Chinese Academy of Sciences have made long-term efforts for this cause, influencing a generation of scholars. For example, by the end of the last century and the beginning of this century, in 1996, the academic community at Tsinghua University had new, comprehensive, and creative understandings and explanations of the essence of Qi in TCM, the anatomical structure of meridians, the concepts of Yin and Yang, the Five Elements, the Organ Manifestations, and the philosophical views of TCM. For instance, Deng Yu and others discovered: Qi is a flowing hybrid unity of 'information-energy-matter'; fractal and dimensional anatomical structure of meridians; mathematical representation of Yin and Yang; TCM fractal sets: Fractal Yin and Yang sets - fractal and dimensional numbers of Yin and Yang sets, Five Elements fractal sets - dimensional numbers of Five Elements sets; fractal organ manifestations five systems - including the heart system, liver system, spleen system, lung system, and kidney system; and three philosophical views of TCM - the newly proposed third philosophical view: Similarity View - fractal theory, etc.

36. 戒私欲：养生求静，使身心处于万虑皆息独存一念的境地，也要求人具有高尚的情操，心胸坦荡。孙思邈说：人不终眉寿，或致夭殁者，皆由不自爱惜，竭情尽意，邀名射利。故善养生者勿汲汲于所欲，心无妄念，所至之处，勿得多求，旦起欲专言善事，不欲先计较钱财。

36. Abstain from desires: To cultivate health and tranquility, one should strive to reach a state where all worries cease and only one thought remains, also requiring a person to have noble sentiments and an open-mindedness. Sun Simiao said: "If a person does not live to the age of the eyebrows, or if they die prematurely, it is all due to not loving oneself, exhausting one's passions and desires, seeking fame and profit. Therefore, those who are good at cultivating health should not be eager for their desires, have no idle thoughts, and wherever they go, they should not seek too much. In the morning, they should focus on speaking good words and not prioritize money and wealth."

37. 当负面情绪从内心升起的时候，身体里的正气就会被挤压。当负面情绪变得足够强大，正气就相对弱小，抵御疾病的能力就会下降，各种有害的微生物就会向你滚滚而来。

37. When negative emotions arise from within, the vital energy in the body is compressed. When negative emotions become sufficiently strong, the vital energy becomes relatively weak, the body's ability to resist diseases decreases, and various harmful microorganisms will come pouring in.

38. 养生的第二个关键因素就是尽心有规律的运动。生病的人需要运动，没有生病的人也需要通过运动从而得以预防。在运动的同时，达到强身健体，增强意志、促进消化循环，增强免疫力的目的。

38. The second key factor in health preservation is regular exercise with full dedication. Both those who are sick and those who are not need exercise to prevent illness. Through exercise, one can achieve the purposes of strengthening the body, enhancing willpower, promoting digestion and circulation, and boosting the immune system.

39. 中医养生是中国传统文化的瑰宝，养生是以培养生机、预防疾病、争取健康长寿为目的。中医养生有食养、药养、针灸、按摩、气功等丰富多样的养生技术。古人认为养生之法莫如养性，养性之法莫如养精;精充可以化气，气盛可以全神;神全则阴阳平和，脏腑协调，气血畅达，从而保证身体的健康和强壮。所以精、气、神的保养是最重要的内容，为人体养生之根本。中医学把人身最重要的物质与功能活动概括为精、气、神，认为这是生命之根本，是维持人体整个生命活动的三大要素。早在两三千年前，《周易》、《黄帝内经》、《老子》里面已经有一套很完整的养生原理，就像一个永远也挖不完的宝库，值得我们再三探索。中医的养生观包括天人合

39. Chinese traditional medicine health preservation is a gem of Chinese culture. Health preservation aims to cultivate vitality, prevent diseases, and strive for health and longevity. Chinese traditional medicine health preservation includes a variety of health-preserving techniques such as food therapy, medication, acupuncture, massage, and Qigong. The ancients believed that the best way to practice health preservation was to cultivate one's character, and the best way to cultivate one's character was to nourish one's essence. Nourishing the essence can transform into Qi, and a strong Qi can fully nourish the spirit. When the spirit is whole, Yin and Yang are in harmony, the internal organs are coordinated, and Qi and blood flow smoothly, ensuring the health and strength of the body. Therefore, the nourishment of essence, Qi, and spirit is the most important content, and the foundation of human health preservation. Chinese medicine summarizes the most important material and functional activities of the human body as essence, Qi, and spirit, considering them as the root of life and the three fundamental elements that maintain the entire life activity of the human body. As early as 2,000 to 3,000 years ago, the "Book of Changes," "The Yellow Emperor's Inner Canon," and "Laozi" had a very complete set of health-preserving principles, like an inexhaustible treasure trove, worthy of repeated exploration. The view of health preservation in Chinese medicine includes the unity of heaven and man.

40. 人生难免遇到各种各样的烦心事和麻烦事，我们必须修炼一个足够强大的心态，不管遭遇多么大的风雨，都拥有让自己随时快乐起来的能力。

40. Life inevitably encounters various kinds of troubles and problems. We must cultivate a sufficiently strong mindset, with the ability to find joy at any moment, regardless of the storms and trials we face.

41. 3养生要合理饮食，保证身体的需求。人体需要各种物质，不能偏食，不能过饱过饥，人缺少了哪方面的营养对身体也不利，过多供给了营养，造成了体内某物质的堆积对身体也不利。所以饮食要全面适当。

41. 3. For health preservation, it is important to have a reasonable diet to meet the body's needs. The human body requires various substances, and it is not advisable to have a biased diet or to overeat or starve. Lack of nutrition in any aspect is harmful to the body, and excessive provision of nutrients can also lead to the accumulation of certain substances within the body, which is also detrimental. Therefore, a comprehensive and appropriate diet is essential.

42. 现在很多人都谈养生，如何养生呢，谈一下自己的看法，首先要明确养生的目的，人之生存，总有生死，养生并不是怕死，是要一个健康的生命，自然有了健康的生命，也会长寿。讲究养生的，大多是老年人，年轻人正在拼搏，还顾不上这些，当然养生并不是只老年人的事，年轻人也很重要，年轻人不惜力气，超负荷的工作，到老了落下一身病，这就不是养生。当然养生并不是不干活，不工作。是要劳逸结合。年轻人也好，老年人也好都要讲究养生。年轻人有了健康的身体才能更好的工作，老年人有了健康的身体也能做一些力所能及的事情，也不会给家人增加负担。所以不管是年轻人，还是老年人都应该讲究养生。

42. Now many people talk about health preservation. How to do health preservation? Let me share my own views. First of all, we need to clarify the purpose of health preservation. Life is about birth and death, and health preservation is not about fearing death. It is about leading a healthy life. Naturally, with a healthy life, one can also live a long life. Most people who pay attention to health preservation are the elderly, as they are in the stage of struggle, and have no time to think about these things. Of course, health preservation is not only the responsibility of the elderly; young people are also important. Young people work tirelessly and overexert themselves, leading to health issues in old age, which is not health preservation. Of course, health preservation does not mean doing nothing or not working. It is about combining work and rest. Whether it's young people or the elderly, everyone should pay attention to health preservation. Young people need a healthy body to work better, and the elderly need a healthy body to do things within their capabilities, and not burden their families. Therefore, both young people and the elderly should pay attention to health preservation.

43. ​多做这些微观运动，不是集中的跑个步，然后坐在那儿，觉得今天就够了，要活的像一个猴子一样，像一个儿童，上蹿下跳，蹦蹦跳跳。”

43. Do more of these micro-motions, not just to run in a focused manner, then sit there thinking today is enough, but to live like a monkey, like a child, jumping up and down, hopping around."

44. 在养生过程中既要注重形体养护，更要重视精神心理方面的调摄，正所谓“形神兼养”、“守神全形”和“保形全神”。

44. In the process of cultivating health, both physical care and attention to the adjustment of mental and psychological aspects should be emphasized. As the saying goes, "nourish both the body and the spirit," "guard the spirit to maintain the body," and "preserve the body to protect the spirit."

45. 新中国成立后， 主席提出中西医结合的指示。这从表面上看，依然是政治下的医学发展。背后的原因是，中医学在现代医学的不断冲击下，并没有真正失去市场。中医学对众多疾病的治疗效果，成为其存在的疗效基础。中医学完整的体系，符合中国人的思维模式，这成为中医学存在的文化基础，或者说因为中医文化的存在。中西医结合，更主要的是表现在临床上中西医技术的同时独立使用。因此，聂文涛先生认为，这更多的是技术层面的结合，还未实现理论上的结合。

45. After the founding of the People's Republic of China, the Chairman proposed the directive for the integration of traditional Chinese medicine and Western medicine. On the surface, this still appears to be the development of medicine under politics. The underlying reason is that, despite the continuous冲击 from modern medicine, traditional Chinese medicine has not truly lost its market. The effectiveness of traditional Chinese medicine in treating a wide range of diseases has become its therapeutic foundation. The complete system of traditional Chinese medicine is in line with the thinking patterns of the Chinese people, which has become the cultural basis for the existence of traditional Chinese medicine, or, to put it another way, because of the existence of traditional Chinese medicine culture. The integration of traditional Chinese medicine and Western medicine is more mainly manifested in the simultaneous independent use of medical technologies from both fields in clinical practice. Therefore, Mr. Nie Wentai believes that this is more of a technical-level integration and has not yet achieved integration at the theoretical level.

46. 《运动养生》讲述了：养生是以培养生机、预防疾病、争取健康长寿为目的。运动养生是指：用活动身体的方式维护健康、增强体质、延长寿命、延缓衰老的养生方法。中华民族的运动养生特色是：以中医的阴阳、脏腑、气血、经络等理论为基础，以养精、练气、调神为运动的基本特点，强调意念、呼吸和躯体运动相配合的保健活动。传统的运动养生，经过历代养生家的不断总结和补充，逐渐形成了运动肢体、自我 以练形，呼吸吐纳、调整鼻息以练气，宁静思想、排除杂念以练意的保健方法。

46. "Exercise and Health Preservation" explains that health preservation aims to cultivate vitality, prevent diseases, and strive for longevity and health. Exercise-based health preservation refers to the methods of maintaining health, enhancing physical fitness, extending lifespan, and delaying aging through physical activities. The characteristics of Chinese exercise-based health preservation are based on the theories of yin-yang, zang-fu organs, Qi and blood, meridians, etc. in traditional Chinese medicine. It takes the cultivation of essence, practice of Qi, and adjustment of the mind as the basic features of exercise, emphasizing the coordination of intention, breathing, and physical movement in health preservation activities. Traditional exercise-based health preservation, through the continuous summarization and supplementation by generations of health preservation experts, has gradually formed health preservation methods such as exercising the limbs, practicing the form to strengthen the body, practicing breathing and adjusting the nose breath to cultivate Qi, and practicing the mind by tranquility and excluding杂念.

47. 辣：中医认为，辣入肺。有发汗、理气之功效。人们常吃的葱、蒜、姜、辣椒、胡椒，均是以辣为主的食物，这些食物中所含的“辣素”既能保护血管、又可调理气血、疏通经络。经常食用，可预防风寒感冒。但患有痔疮便秘、神经衰弱者不宜食用。

47. Spicy: According to traditional Chinese medicine, spiciness enters the lungs. It has the effects of promoting sweating and regulating Qi. Commonly consumed foods like scallions, garlic, ginger, chili peppers, and black pepper, all primarily contain spiciness. The "spicy substance" contained in these foods can both protect blood vessels and regulate Qi and blood, as well as unblock meridians. Regular consumption can prevent common colds caused by wind and cold. However, those with hemorrhoids, constipation, or neurasthenia should avoid eating spicy foods.

48. 顺性情：指要健康长寿，须按年龄规律自身颐养。孙思邈分析老年人说：人年五十以上，阳年日衰，损与日至。心力渐退，忘前失后，与居怠惰，计授皆不称心。视听不稳，多退少进，日月不等，万事零落，心无聊赖，健忘嗔怒，性情变异。这就告诉我们，人在进入老年期后，会出现一系列生理和形态的变化，我们要爱护、体贴老人，顺其性情以调之，以利他们尽享天年。

48. Following one's nature: Refers to the need for health and longevity, one must cultivate oneself according to the laws of age. Sun Simiao analyzed the elderly and said: When a person reaches fifty years old, the yang years decline daily, and damage accumulates with each passing day. Mental and physical strength gradually wanes, leading to forgetfulness of past and present, and a lack of motivation and diligence. Everything is not to one's liking. Hearing and vision become unstable, with more decline than progress, and the passage of time is uneven. Everything becomes disorganized, the heart is bored and lazy, forgetful, and prone to anger and mood swings. This tells us that as people enter old age, a series of physiological and morphological changes occur. We should cherish and care for the elderly, follow their nature to adjust them, and help them fully enjoy their years.

49. 阳虚体质：阳虚的人口淡不渴，形寒喜暖，四肢欠温，毛发易落。此方中莲子增加至18克。

49. Yang Deficiency Constitution: People with yang deficiency have a lack of taste and thirst, prefer warmth and feel cold, their limbs are not warm enough, and their hair is prone to fall out. In this formula, the amount of lotus seeds is increased to 18 grams.

50. 包括精神心理调养、情趣爱好调养和道德品质调养等方面。多涉及了中医文化、宗教文化和民俗文化内容。

50. It includes aspects such as mental and psychological adjustment, cultivation of hobbies and interests, and cultivation of moral character. It involves a lot of content from traditional Chinese medicine culture, religious culture, and folk culture.