揭开神秘顶级长寿秘笈：少食多善，情绪稳定

Unveiling the mysterious top longevity secret: Eat less, do more good, and maintain stable emotions.

1. 我们没有必要饿肚子，但一定管住自己的嘴，不要见到喜欢的食物，就胡吃海塞，更不要把不健康的东西作为常态化饮食。

1. There is no need for us to starve ourselves, but we must control our mouths and not overeat when we see our favorite foods. Moreover, we should not make unhealthy foods a regular part of our diet.

2. 一定要修炼一个积极乐观的心态，不管遇到任何事情，都可以处变不惊，从容不迫，临危不乱，静如止水。愿你一切有毒的人，不让任何人的负能量影响到你的生活，不让任何人毁坏你的好心情。

2. It is imperative to cultivate a positive and optimistic mindset. Regardless of what happens, one should be able to face changes calmly, composed, and not be flustered in danger, as still as water. May all those who are toxic not let anyone's negative energy affect your life, and may no one destroy your good mood.

3. 老年人胃肠虚弱，消化能力降低，饮食一定不要过饱，最好是少食多餐。每餐量要少，不妨多吃几次，这样既易使食物消化又营养丰富。不要忍着饥饿，饿了就吃一点，既中和胃酸，又保护了胃黏膜。要少吃荤，不要天天大鱼大肉，多吃素，这更是现代均衡饮食的内容。餐后揉腹，加强胃肠的血液循环，促进胃肠功能，有助消化，更是懂得养生的老年人常用的方法，对身体大有好处。

3. Elderly people have weak digestion systems and reduced digestive abilities. They should not overeat, and it is best to have small meals more frequently. Each meal should be light, and it is advisable to eat more often. This approach makes it easier for the body to digest food while still providing nutrition. Do not endure hunger; eat a little when you are hungry, which helps neutralize stomach acid and protects the gastric mucosa. Eat less meat and avoid eating rich foods every day; eating more vegetables is even more important for a balanced diet. Massaging the abdomen after meals can enhance the blood circulation in the gastrointestinal tract, promote gastrointestinal function, aid in digestion, and is a commonly used method by elderly people who understand health care, bringing great benefits to the body.

4. 全球在世最长寿老人，迎来118岁生日，她长寿的秘诀就是吃自己喜欢吃的东西，而且很热爱运动，对很多事情都不是特别在意，时刻保持良好的心情。我觉得长寿最大的秘诀就是要保持良好的心情，这就要求一个人能看开一些事情，不要太在意别人的看法。很多时候，人们之所以会心情不好，之所以会生病，大多都是因为自己想太多，压力太大导致的。有的时候压力可以转化为动力，但有的时候，压力只会让自己越来越沉不住气，让自己越来越难过。心情好的人就是因为她的心胸很开阔，她能看开一些事情，所以觉得快乐比什么都重要。很多人都觉得要想长寿的话就一定要控制饮食，但大多数人长寿的秘诀真的是自己喜欢吃什么就吃什么。因为只有这样才能让自己开心开心，才能让自己更加长寿。所以对于想长寿的人来说，一定要吃自己喜欢吃的东西，但这个前提是不要过量，对于一些不健康的食品，可以少吃一点，但不要吃的太多。如果一个人一直处于比较安静的环境中，他的内心会慢慢平静下来，这个时候他会很享受生活。但如果一个人一直处于比较嘈杂的环境中，他的内心就会非常不安，有的时候吃饭睡觉都会觉得难受。所以对于想长寿的人来说，周围的环境是很重要的。想要长寿，还要保证每天适量的运动，因为运动之后血液循环会加快，让这个人更加年轻有活力。所以每天定要花点时间运动才可以，只有这样，身体才会处于一个健康平衡的状态，而且这位长寿老人也坚持每天运动，所以才能在这个年纪，孩子们健康有活力，也能从这个老人身上看出来运动对于一个人来说有多么重要。

4. The world's oldest living person celebrated her 118th birthday. The secret to her long life is eating the things she enjoys and her love for sports, not being overly concerned about many things, and always maintaining a good mood. I believe that the greatest secret to longevity is to maintain a good mood, which requires one to have a more open-minded approach to certain matters and not be overly concerned with others' opinions. Often, people feel bad or get sick because they overthink and face too much pressure. Sometimes, pressure can be transformed into motivation, but sometimes it only makes one more and more restless and unhappy. Those who are in good spirits are because they have a broad outlook and are able to let go of certain things, thus feeling that happiness is more important than anything else. Many people think that in order to live a long life, one must control their diet, but the real secret to longevity for most people is to eat what they like. Because only by doing so can one be happy and live longer. Therefore, for those who want to live a long life, they must eat what they like, but this must be done without excess. For some unhealthy foods, they can be eaten in small amounts, but not excessively. If a person always stays in a relatively quiet environment, their inner peace will gradually increase, and they will enjoy life at this time. However, if a person always stays in a noisy environment, their inner peace will be greatly disturbed, and sometimes they will even feel uncomfortable while eating or sleeping. Therefore, for those who want to live a long life, the surrounding environment is very important. To achieve longevity, it is also necessary to ensure daily moderate exercise, as physical activity speeds up blood circulation, making the person feel younger and more energetic. Therefore, it is necessary to spend some time exercising every day, so that the body can be in a healthy and balanced state. This long-lived elderly person also persists in exercising every day, which is why her children are healthy and energetic at this age, and one can see from this how important exercise is for a person.

5. 二是少车多步。他们都有爱好体力活动的习惯。大医药学家孙思邈经常上山采药，许多长寿村也多分布在山区，出门就走路，常走多动，血液流通，有益于延缓衰老。

5. Secondly, it is to travel less by car and more on foot. They all have the habit of enjoying physical activities. The great medical scientist Sun Simiao often went up the mountains to pick herbs, and many longevity villages are also distributed in the mountains. They walk outside and often engage in physical activity, which promotes blood circulation and is beneficial to delaying aging.

6. 他不但本人健康长寿，还在养生长寿方面给后人留下了简要明了的见解和易懂易行的做法：在饮食方面他说“老人肠胃皮薄，多则不消”、“食欲数而少，不欲顿而多”、“觉肚空，须索食，不得忍饥”。指出“厨膳勿使脯肉过盈，即令俭约为佳”，还说“食毕摩腹，能除百病”。在运动方面孙氏认为：“人欲劳其形，百病不能成。”“养生者，不但饵药……其生兼于百行，百行周备，虽绝药饵，足以避年。”在精神养生方面他主张：“莫忧思、莫大怒、莫悲愁、莫大惧、莫多言、莫大笑、勿汲汲于所欲，勿情情怀念恨……则得长生也。”

6. Not only did he himself enjoy good health and longevity, but he also left behind concise and clear insights, as well as easy-to-understand and implement practices for longevity and health preservation: In terms of diet, he said, "The elderly have thin intestines and stomachs, and eating too much is not digested," "eat several times a day but in small amounts, not in one big meal," and "when you feel your stomach is empty, you must seek food, and you should not endure hunger." He pointed out that "do not let the food in the kitchen be overly rich in meat, even being frugal is better," and he also said, "massaging your abdomen after eating can cure a hundred diseases." In terms of exercise, Sun believed, "if one wants to keep their body healthy, no disease can take hold." He thought that for longevity and health preservation, "not to worry, not to be angry, not to be sad, not to be afraid, not to talk too much, not to laugh too much, not to be overly eager for desires, not to hold grudges... then one can achieve longevity."

7. 一个人如果吃得太多，就会给肠胃消化系统和肝肾排毒系统造成负担和损害，让体内积攒太多的毒素，残留在五脏六腑和血管之中，久而久之，必将产生灾难性的后果。

7. If a person eats too much, it will place a burden and cause damage to the digestive system and the detoxification system of the liver and kidneys, leading to the accumulation of too many toxins in the internal organs and blood vessels. Over time, this will inevitably result in catastrophic consequences.

8. 三是少食多嚼。这些长寿老人在饮食上的共同特点是吃得少，不暴食，吃饭时对食物多咀嚼。每吃一口饭，要在口腔内咀嚼多次才咽下。多嚼不仅有利于消化，而且可以使食物慢慢吸收，有利于达到饱腹感，避免吃得过多。

8. The third point is to eat less and chew more. A common characteristic of these longevity elders in terms of diet is that they eat less, avoid overeating, and chew their food more during meals. Each bite of food should be chewed multiple times in the mouth before swallowing. Chewing more not only benefits digestion but also allows food to be absorbed slowly, which is conducive to achieving a feeling of fullness and avoiding eating too much.

9. 有人说：“保持情绪稳定、无忧无虑，积极乐观地生活；同时保持（人身）安全，远离“有毒的人”（负能量满满的人）。”

9. Someone said, "Maintain emotional stability and carefree living; be positive and optimistic; at the same time, ensure personal safety and keep away from 'toxic people' (people filled with negative energy)."

10. 他揭示了长寿的秘密。他说长寿的秘诀是坚持慈悲。另外，他说要快乐，你的生活应该充满爱，不要生气。这是他长寿的秘诀。这位长寿老人现在已经112岁了。当被问到他长寿的秘诀时，他的回答是要有同情心，少生气。他认为我们应该善待他人，做更多的好事，分享我们自己的好事。这些事情看起来也很简单。他揭示了长寿的秘密。他说长寿的秘诀是坚持慈悲。

10. He uncovered the secret to longevity. He said the key to longevity is perseverance in compassion. Additionally, he said to be happy, your life should be filled with love and not to be angry. This is his secret to longevity. This long-lived elder is now 112 years old. When asked about the secret to his longevity, his answer was to have compassion, to be less angry. He believes that we should treat others kindly, do more good deeds, and share our own good fortune. These things also seem very simple. He revealed the secret to longevity. He said the key to longevity is to persist in compassion.

11. 精神养生方面，和现代医学的心理保健内容是一样的。他认为老年人忧思、发怒、悲愁、嫉恨等情绪的变化，对身体健康是非常有害的。他还认为善于养生者，必须避免世俗的名利欲望、色欲，保持心胸开阔，精神愉快，这样才能延年益寿，获得长生。

11. In terms of spiritual health preservation, it is similar to the psychological health care content in modern medicine. He believes that the changes in emotions such as worry, anger, sadness, and jealousy in the elderly are very harmful to physical health. He also thinks that those who are good at health preservation must avoid worldly desires for fame and wealth, sexual desires, maintain an open mind, and be joyful in spirit. Only in this way can one extend their lifespan and achieve longevity.

12. 他这三方面看法，非常符合现代医学养生的观点：

12. His three perspectives are very in line with the views of modern medical health preservation:

13. 养生即克制，养生即平淡！

13. To cultivate one's health is to practice self-restraint, and to cultivate one's health is to lead a plain and simple life!

14. 莫雷拉是打破吉尼斯纪录的在世最长寿老人，一直活到119岁。莫雷拉说，自己长寿得益于“做事有条理、心态平和、情绪稳定、亲近家人和朋友、亲近自然、无忧无虑、积极向上”，另外也是“运气好、基因好”。

14. Moreira is the world's oldest living supercentenarian who broke the Guinness World Record, living until the age of 119. Moreira attributed his longevity to "being organized, maintaining a peaceful mindset, stable emotions, being close to family and friends, being close to nature, carefree, and positive," and also credited it to "good luck and good genes."

15. 莫雷拉：“长寿重要的是拥有有序、平和的生活方式，与家人和朋友保持良好的联系，多接触大自然。”

15. Moreira: "The key to longevity is to have an orderly and peaceful lifestyle, maintain good connections with family and friends, and spend more time in nature."

16. 饮食习惯和寿命息息相关。我们要坚持少吃杂吃，少吃就是减少食物的摄入，不要给身体造成太多的负担，能够满足生命必需的营养物质即可。杂吃就是不要偏食，各种各样的食材都要涉猎，保持营养结构的均衡。

16. Diet habits are closely related to longevity. We should adhere to the principle of eating less and diversely. Eating less means reducing the intake of food, not putting too much burden on the body, and only consuming the necessary nutrients for life. Eating diversely means not being biased, exploring various ingredients, and maintaining a balanced nutritional structure.

17. 人到了老年，经常参加一些力所能及的活动，对加强身体的新陈代谢、增强体质、延缓衰老是大有益处的。纵观古今中外的长寿老人，都有坚持劳动、多活动这一特点。

17. As people age, regularly participating in activities within their capabilities is greatly beneficial for strengthening their metabolism, enhancing their physical health, and delaying aging. Throughout history and across the world, longevity in the elderly is characterized by their persistence in labor and frequent activities.

18. 作家苏芩说：“有个好的生活习惯比什么都强。通常来看，生活健康的人情绪也稳定、心智也成熟、三观也积极。节制的饮食和充足的睡眠以及不被恶习裹挟，真的是一种最高级的生活状态。或许有些人觉得有条有理的生活很无趣，但，归于平淡的，最是养生。”

18. Writer Su Qin said: "Having a good habit of living is more powerful than anything else. Generally speaking, those who live a healthy life also have stable emotions, mature minds, and positive worldviews. A moderate diet, sufficient sleep, and not being entangled by bad habits are truly a state of life at the highest level. Some people may think that a well-organized life is boring, but, in the end, it is the plain and simple life that is the most beneficial to one's health."

19. 古今中外有许多长寿老人，例如大圣人孔子活了73岁、孟子活了84岁、道家老子活了101岁、唐代大医药学家孙思邈活了101岁，现代的长寿老人更是不胜枚举。世界上也有许多长寿区、长寿村。专家们为了揭开人类长寿的秘密，对长寿老人进行了许多调查，发现他们共同的生活特点如下：

19. There have been many longevity elders throughout history and around the world, such as the great sage Confucius who lived to be 73 years old, Mencius who lived to be 84 years old, the Taoist Laozi who lived to be 101 years old, and the great Tang Dynasty physician Sun Simiao who also lived to be 101 years old. In modern times, there are even more longevity elders. There are also many longevity regions and villages in the world. Experts have conducted many investigations into longevity elders in order to uncover the secrets of human longevity, and have found that they share the following common characteristics in their lifestyle:

20. 莫雷拉说：“很多人问我靠什么饮食才能长寿。我总是吃得很少，但什么都吃，从来没有节食过。”

20. Moreira said, "Many people ask me what kind of diet allows for longevity. I always eat very little, but I eat everything, and I have never been on a diet."

21. 没有人是一座孤岛，所有人都处于一定的人际关系之中。只有学会做人，和身边人保持良好的联系，不发生矛盾和纠葛，也不被别人孤立和排挤，这样才可以切断很多烦恼的源头，让自己的内心处于一个平和安定的状态。

21. No one is an island; everyone is in certain interpersonal relationships. Only by learning to be a good person, maintaining good contact with those around you, avoiding conflicts and entanglements, and not being isolated or excluded by others, can you cut off many sources of trouble and keep your inner self in a peaceful and stable state.

22. 如果一个人不知道怎么做人，处理不好身边的人际关系，就会和别人总是磕磕碰碰，情绪难免会受到影响。

22. If a person doesn't know how to behave properly and can't handle their interpersonal relationships well, they will always bump into others, and their emotions are bound to be affected.

23. 四是少肥多菜。这些长寿老人在饮食上，都是拒绝肥甘厚腻的，吃青菜多，吃大鱼大肉少，因此他们多是“老来瘦”身材。

23. The fourth is to have less fatty food and more vegetables. These longevity elders all refuse to eat rich and greasy food in their diet, consuming more vegetables and less fish and meat, therefore, they mostly have a "thin" figure in their old age.

24. 据史书记载，孙氏70高龄时，唐高宗召见他，见他精神饱满、面色红润、步履稳健，就问他健身长寿的秘诀，他笑着说：我的秘诀就是每天上山采药，四处奔走行医，这样长期磨炼，身体就结实了，自然也就很少生病。

24. According to historical records, when Sun Shu was 70 years old, Emperor Gaozong of the Tang Dynasty summoned him. Seeing him full of vitality, with rosy cheeks and steady steps, the emperor asked him for the secret to longevity and health. He smiled and said, "My secret is to climb the mountains every day to gather herbs and to wander around treating patients. With such long-term training, my body has become robust, and naturally, I get sick very rarely."

25. 五是少盐多醋。长寿老人饮食清淡，不嗜好咸，反而多数喜吃醋。这种习惯非常符合现代营养学观点。高盐饮食是高血压、动脉硬化的诱发因素：而长期适量吃醋，有利于软化血管、降低血压、预防动脉硬化。

25. The fifth point is to reduce salt and increase vinegar. Long-lived elderly people have light and plain diets, not fond of salt, but most of them prefer to eat vinegar. This habit is very consistent with modern nutritional science. High-salt diet is a triggering factor for hypertension and atherosclerosis; whereas long-term moderate consumption of vinegar is beneficial for softening blood vessels, lowering blood pressure, and preventing atherosclerosis.

26. 健康长寿是每个人最核心的追求，也是一个人幸福质量的重要基石。而最顶级的秘诀就是：吃得少，做人好，情绪稳。

26. Good health and longevity are the most fundamental pursuit of everyone and an important cornerstone of one's quality of happiness. The top-secret formula is: eat less, be a good person, and maintain stable emotions.

27. 我觉得他说的长寿秘诀关键是心态，慈悲，少生气，这些都意味着人要有好的心态。众所周知，愤怒对一个人的健康有很大的影响。经常生气的人往往身体不好，尤其是脾气暴躁的人。多做善事，同情他人。有人说送人玫瑰有余香。当你帮助别人的时候，你的心里也很开心。一颗快乐的心也会让你的身体更快乐，更有利于你的健康。因此，为了我们健康的身体，我们每个人都应该冷静下来。

27. I believe that the key to longevity he mentioned is a positive mindset, compassion, and less anger, all of which imply that people should have a good mental state. As we all know, anger has a significant impact on a person's health. People who often get angry tend to be in poor health, especially those with short tempers. Doing good deeds, showing sympathy towards others. Some say that giving roses to others leaves a lingering fragrance. When you help others, you feel happy in your heart as well. A joyful heart will also make your body feel happier and more conducive to your health. Therefore, for our healthy bodies, each of us should calm down.

28. 99%以上的疾病都和情绪有关。每一次情绪的波动，都会让自己的能量磁场发生改变，进而影响自己的身体健康状况。

28. More than 99% of diseases are related to emotions. Every fluctuation in emotions will change one's energy field, which in turn affects one's physical health condition.

29. 一位著名的心理学家说，人的所有痛苦都来自于人际关系。一旦在恩怨情仇之中内耗，注定活得憋屈而别扭。

29. A famous psychologist says that all human suffering comes from interpersonal relationships. Once you get caught up in enmities and rivalries, you are doomed to live a constrained and uncomfortable life.

30. 少吃，让身体保持一种松弛感，让五脏六腑和心血管保持一种松弛感，才可能延年益寿。

30. Eat less, maintain a state of relaxation in the body, and keep the five internal organs and cardiovascular system in a state of relaxation, which is the key to longevity and extending life.

31. 从科学的角度来说，就是让自己的心态更加平和，不要让愤怒导致自己的身体产生不良影响。那么具体情况是怎样的呢？我来和大家分享一下我的看法。这位老人打破了最新的国际纪录，年满112岁。他还打破了之前111岁的记录。渡边很高兴知道这一点。他告诉记者，长寿的关键是不生气，保持微笑。渡边智哲出生在日本本州岛新潟县的一个农民家庭。他的父母有八个孩子。渡边智哲是长子。长寿可能是大多数人的愿望，所以人们经常祝别人长寿。当然，世界上也有很多极度瘦高的人，有的甚至超过了100岁。据报道，世界上寿命最长的人教波多黎各甘蔗农埃米利奥弗洛雷斯马克斯。如今她已经112岁了，而他也被公认为是世界上寿命最长的男人，曾获得吉尼斯世界纪录。

31. From a scientific perspective, it means to maintain a more peaceful mindset and not let anger lead to adverse effects on your body. So, what is the specific situation like? I would like to share my views with everyone. This elderly person has broken the latest international record, reaching the age of 112. He also broke the previous record of 111 years. Watanabe was very happy to know this. He told the journalist that the key to longevity is not to get angry and to keep smiling. Watanabe Tomozane was born into a farmer's family in Niigata Prefecture, Honshu Island, Japan. His parents had eight children, and Watanabe Tomozane is the eldest. Longevity may be the wish of most people, so people often wish each other a long life. Of course, there are also many extremely tall and thin people in the world, some even exceeding 100 years old. It is reported that the oldest person in the world is the Puerto Rican sugarcane farmer Emilio Flores Marques. Now she is 112 years old, and he is also widely recognized as the oldest man in the world, having won the Guinness World Record.

32. 我国唐代著名的医药学家孙思邈，活了101岁，直到老死前还在行医采药。著有《千金要方》和《千金翼方》，是我国医药学的宝贵财富。

32. Sun Simiao, a renowned Chinese Tang Dynasty physician and pharmacologist, lived to be 101 years old and continued to practice medicine and gather herbs until his death. He authored "Qianjin Yao Fang" and "Qianjin Yifang," which are valuable treasures of Chinese medicine and pharmacology.

33. 从科学的角度来说，就是让自己的心态更加平和，不要让愤怒导致自己的身体产生不良影响。当然，想要长寿，不仅要坚持平和的心态，让自己充满爱。另外，我觉得应该多向钟南山学习。钟南山现在已经80多岁了。他看起来和感觉都像一个六七十岁的男人，而且他很强壮。我想也许钟南山先生将来会有机会遇到这个吉尼斯国际纪录。

33. From a scientific perspective, it is about making one's mindset more peaceful and not allowing anger to have adverse effects on one's body. Of course, to live a long life, not only should one maintain a peaceful mindset and be filled with love, but I also think it would be beneficial to learn from Zhong Nanshan. Zhong Nanshan is now over 80 years old. He looks and feels like a man in his sixties or seventies, and he is very strong. I believe that perhaps Mr. Zhong Nanshan may have the opportunity to meet the Guinness World Record in the future.

34. 一是少愁多乐。这些老人都是心胸豁达的乐天派。知足长乐、助人为乐、心理平和是他们的共同特点。

34. Firstly, they have fewer worries and more joy. These elderly individuals are all open-minded optimists. Contentment, helping others for joy, and mental peace are their common characteristics.