在追求健康之路上，三大秘笈——运动、饮食和积极心态，犹如灯塔指引着我们驶向身心健康的彼岸。本文将带您开启探索之旅，揭秘如何巧妙运用这三大秘笈，成就一个更健康、更快乐的自己。

On the path to health, the three secrets – exercise, diet, and a positive mindset, are like lighthouses guiding us to the shore of physical and mental well-being. This article will embark on an exploration journey with you, unveiling how to skillfully apply these three secrets to achieve a healthier and happier version of yourself.

1. 一位高中生，本来成绩优异，天资聪颖，前途无量，但由于青春荷尔蒙太过旺盛，总是对异性想入非非，不能自已。后来跟一些坏同学学会了手淫的毛病，从此一发不可收拾。

1. A high school student, who was originally academically excellent and possessed a high IQ with boundless prospects, found himself unable to control his thoughts about the opposite sex due to his overwhelming surge of adolescent hormones. Later, he picked up the habit of masturbation from some bad company, and from then on, he couldn't stop.

2. 静坐也可以养生，但是不建议大家尝试，因为戒色者多年恶习的缘故，身体很衰败了，大多阴气太盛而阳气不足，静坐属阴，久坐更加不利健康，甚至导致梦遗。中医认为“动能生阳”，所以尽量以运动方式来补肾养精，使身体阴阳平衡。

2. Sitting quietly can also help maintain health, but it is not recommended for everyone to try it, because due to the years of bad habits of those who have given up on desires, their bodies are very depleted. Most of them have excessive Yin energy and insufficient Yang energy. Quiet sitting belongs to Yin, and prolonged sitting is even more harmful to health, and may even lead to nocturnal emissions. Traditional Chinese medicine believes that "exercise can generate Yang," so it is best to replenish the kidneys and nourish essence through exercise to achieve a balance of Yin and Yang in the body.

3. 有些男性为了“戒色”，会强行压制自己的欲望，甚至认为“自己动手”或者同房这种行为是罪恶的。实际上，男性憋久了，对身体非但没有好处，并且还有不少危害。

3. Some men, in order to "abstain from lust," forcibly suppress their desires and even consider behaviors such as "doing it themselves" or having sexual relations as sinful. In reality, holding back for too long is not beneficial to the body of men at all, and it also poses numerous hazards.

4. 身体的完全康复不是一个简单的事情。对于中医养生原理的了解、身体的变化，欲念的澄清、饮食的调理，睡眠的影响、节用保身等等处处皆是学问，都要自己留心注意。每时每刻要注意节用保身，注意身体、欲念、运动、饮食，睡眠方面的变化与影响，自我严格监督、反省。

4. Complete physical recovery is not a simple matter. Understanding the principles of traditional Chinese medicine, observing physical changes, clarifying desires, adjusting diet, the impact of sleep, and saving energy to maintain health are all aspects of knowledge that require one's attention. Every moment, one should pay attention to saving energy and maintaining health, observing changes and impacts in terms of the body, desires, exercise, diet, and sleep, and engage in strict self-supervision and self-reflection.

5. 总体来说戒色时间越长，身体会越好。从开始戒色，到进入恢复期需要一段时间，从数十天到数百天不等。在出现精满自溢现象后，身体就进入恢复期。

5. Generally speaking, the longer the time spent in avoiding sexual activities, the better the body condition will be. It takes a certain period of time to transition from the start of abstinence to the recovery phase, ranging from dozens of days to hundreds of days. After the phenomenon of seminal fluid overflowing spontaneously occurs, the body enters the recovery phase.

6. 父母是我们每个人元气的根本，生机要想茁壮，要往根上浇水，这是肾气真正的总开关。孝顺的人，身体自动就会恢复正常，速度非常快。还有多行善事也会使身体恢复很快。

6. Parents are the root of vitality for each of us. To thrive, one must water the roots, which is the real master switch of kidney energy. Those who are filial automatically see their bodies return to normal quickly. Additionally, doing good deeds often can also speed up the recovery of the body.

7. 进入“缓慢恢复期”身体恢复速度就减慢下来了，必须依靠系统整体的养生方式（康复系统工程）的配合，才能达到最佳的恢复效果。

7. Entering the "gradual recovery period," the body's recovery pace slows down. It is necessary to rely on the coordinated efforts of a comprehensive health preservation method (rehabilitation engineering system) to achieve the optimal recovery effect.

8. “康复系统工程”的养生之道其他原则都有人论述过，也有具体建议，只有“节用保身”原则很少有人提及，本文也只是就节用的部分内容提了一点点建议，至于哪些方面要节用，如何节用，由于每个人生活习惯等各方面的不同，也无法给出一个节用具体内容与标准，只有靠自己自我反省了。戒色百分之百靠自己、完全靠自己，即使是论坛也不能依赖，如果不独立思考、不自我反省，戒色不可能成功。康复也是如此，不独立思考、不自我反省也不会恢复的很好。自己有哪些对康复不利的不良生活习惯，只有靠自己反省改正了。

8. The principles of the "Systematic Engineering of Rehabilitation" have all been discussed by others, and there are also specific suggestions. However, the principle of "frugality to preserve one's health" is rarely mentioned. This article only provides a few suggestions on the aspect of frugality. As for what aspects should be practiced frugally and how to do it, due to the differences in everyone's habits and other factors, it is impossible to provide a specific content and standard for frugality. It can only rely on self-reflection. Abstaining from lust is 100% dependent on oneself, entirely self-reliant; even forums cannot be relied upon. Without independent thinking and self-reflection, it is impossible to succeed in abstaining from lust. The same is true for rehabilitation; without independent thinking and self-reflection, it will not be recovered well. One must rely on self-reflection to correct any negative habits that are detrimental to rehabilitation.

9. 身体的康复至少要用破坏身体（手*恶习史）的一半时间，甚至更长。

9. The recovery of the body requires at least half the time it took to damage it (hand *bad habits history), and even longer.

10. 论坛上成功者关于自己身体康复的帖子，绝大多数都是在2、3年左右，这种康复只是一定程度的康复，而不是完全、彻底的康复，这一点大家要清楚。自古“人往高处走”，一个成功者不能只和自己的过去比，满足于一定程度的康复。身体的完全、彻底的康复才是每个成功者真正的目标。

10. The majority of posts by successful individuals on the forum about their physical recovery are around 2 or 3 years. This kind of recovery is only to a certain extent, not complete and thorough. This point needs to be clear to everyone. Since ancient times, "men strive to climb higher." A successful person cannot only compare themselves to their past and be satisfied with a certain degree of recovery. The complete and thorough recovery of the body is the true goal for each successful individual.

11. 节用保身是最重要的养生康复之道。最好把自己当作养病之人，每天时时刻刻注意节用，才能使康复效果最大化。

11. Economizing and preserving one's health is the most important path to health preservation and rehabilitation. It is best to consider oneself as someone recovering from illness and to be mindful of economizing every moment of every day, so as to maximize the effectiveness of the rehabilitation.

12. 一个人心态好了，没有精神内耗，没有过于起落的情绪，心平气和，快乐惬意，更有利于身体健康，延年益寿。

12. When a person has a positive mindset, without spiritual consumption and without extreme fluctuations in emotions, maintaining a calm and peaceful state of mind, they are joyful and comfortable. This is more conducive to physical health and can help extend longevity.

13. 00）这段时间好好睡觉，肾气就能补足。特别是正子时（晚上11点到凌晨1点），睡眠好像吃饭一样，营养最丰富的主餐就是半夜子时这两个小时，一定要把这段时间“睡了”。有人认为晚上十二点后自己比较精神，熬夜工作、学习思路敏捷，其实这很糟糕，这是因为“子时一阳生”人体少阳之气开始发动的缘故。这时候一定要以睡觉来养阳气。如果熬夜，阳气就被消耗掉了，其损失就大了。到了正子时，即使有天大的事也要摆下来，睡它半小时，一天精神就够了。每晚最好9点或10点躺下睡觉，对于恢复肾气非常重要。

14. 建议晚上九至十点入睡，早上六点左右起床。“三天早起一天工”，如有熬夜做事习惯的人，可把作息时间改一下，改为晚上早睡，而早上早点起来做事。比如五点起来，人的大脑也会非常清醒，且不损健康，比熬夜做事更好。希望大家不要拿健康来换事业，否则将来一定会后悔。

13.00) During this time, make sure to get a good night's sleep, as it will help replenish your kidney energy. Especially during the prime子 time (from 11 PM to 1 AM), sleep is like a main meal, and the midnight子 time is the most nutritious meal of the night. It is crucial to make use of this time to sleep. Some people think they feel more energetic after midnight and are able to work or study with sharp minds, but this is actually very bad. It is because of the "子 time, one yang is born" when the body's less yang energy begins to activate. At this time, it is essential to nourish the yang energy by sleeping. If you stay up late, the yang energy will be depleted, resulting in significant loss. When it is the prime子 time, even if there is something of great importance, put it aside and sleep for half an hour. That will be enough to keep you energized for the day. It is best to go to bed and sleep by 9 or 10 PM every night, which is very important for restoring kidney energy. 14. It is recommended to go to sleep between 9 PM and 10 PM and wake up around 6 AM. "Three days of early rising can make one day's work," so if you have a habit of staying up late to do things, you can adjust your schedule to go to bed early at night and get up early to do things in the morning. For example, waking up at 5 AM will keep your brain very alert and not harm your health, which is better than staying up late to work. I hope everyone does not sacrifice their health for their career, otherwise, you will definitely regret it in the future.

15. 当然即使恶习没有彻底戒除，坚持“康复系统工程”的养生原则，身体也有一定恢复。但是由于恶习没有戒除，就如同一个露底的瓶子，无论怎么灌水都无法灌满。因此本文讨论身体康复之道的角度是指成功彻底戒断恶习之后而言。身体的真正康复，是从成功戒色后开始的。

15. Of course, even if bad habits have not been completely eradicated, adhering to the health principles of the "Recovery Engineering System" can still lead to some degree of physical recovery. However, as long as the bad habits have not been overcome, it's like a bottle with a leak in the bottom; no matter how much water is poured in, it cannot be filled. Therefore, the perspective of this article on the path to physical recovery refers to the situation after the successful and complete戒断 of bad habits. The true recovery of the body begins after the successful戒色.

16. 运动可以激发全身的能量，让各种细菌和病毒不敢进入你的身体，自然可以保持健康。

16. Exercise can stimulate the energy of the whole body, making various bacteria and viruses不敢 enter your body, naturally keeping you healthy.

17. 自古文人都说秋天太过悲伤，但我却认为，秋天比春天还要更好。晴空万里，白鹤飞翔，诗情豪迈，碧霄广阔，怎能不唤醒人的激情呢！

17. Since ancient times, scholars have always said that autumn is too melancholic, but I believe that autumn is even better than spring. With clear skies and white cranes flying, poetic passion is grand, and the azure sky is vast. How can it not stir the passion in people's hearts!

18. 传统固肾功、八段锦对于养精固肾功效最佳。具体就不细说了，大家可以在网上搜索相关视频、文章来看。

18. Traditional kidney-strengthening exercises and Ba Duan Jin are the most effective for nourishing essence and strengthening the kidneys. I won't go into detail here. Everyone can search for related videos and articles online to see for themselves.

19. 最后成绩一落千丈，高考也名落孙山。

19. The final grades plummeted, and the college entrance examination was a failure.

20. 戒除手*、意*、看**书刊、网站、、视频等**内容的所有行为和心理，从根上杜绝元气泄漏。道家陈虚白在《玄机口诀》中讲“情动于中，必摇其精，即失其精，必耗其气。”意思是即使单纯的意*，因为欲念发动也会损失精气。必须搞清楚的是道家讲的元精是指“生命的本有自然功能”，并非仅仅指因欲念产生的精子。如果因为看**内容意*，即使不手*、不遗精，精气也会走失。

20. Eliminate all behaviors and psychological tendencies related to touching, looking at, reading books, websites, videos, and other content, and root out the leakage of vital energy from the source. Chen Xubai, a Taoist, said in "The Oral诀 of the Mysterious Mechanism," "When emotions stir from within, they will shake one's essence, and if one loses one's essence, they will exhaust one's energy." This means even simple desire can lead to the loss of essence and energy. It must be understood that what Taoism refers to as "original essence" refers to "the natural function of life," not merely the sperm produced due to desire. Even if one does not engage in physical acts or nocturnal emissions due to watching such content, one's essence and energy can still be lost.

21. 冰冻三尺非一日之寒。身体的破坏不是一日完成的，身体的恢复也不可能一日完成。如果一个人有10年手*恶习史，也就意味着破坏自己的身体长达10年，那么再用10年的时间进行重建，使身体完全恢复健康，也是常理中事。如果只用了破坏身体时间的一半——5年时间就康复了，真的是很快、很划算了，甚至是奇迹。

21. It takes more than a single day for the ice to freeze three feet deep. The destruction of the body is not completed in a single day, and the recovery of the body is also not possible in a single day. If a person has a 10-year history of bad habits, it means they have been destroying their own body for 10 years. Then, using another 10 years for reconstruction to completely restore the body to health is a natural and reasonable thing. If one recovers in half the time it took to destroy the body - in just 5 years - it is truly fast and cost-effective, even miraculous.

22. 俯卧撑与仰卧起坐是在锻炼肌肉，对于补肾养精作用不大。蹲墙功、站桩对于身体恢复效果不错。最好的康复方式是散步、慢跑、传统固肾功、太极拳、八段锦、易筋经之类运动和保健法，以舒筋缓骨的柔韧性锻炼为主。受场地限制最小、最易坚持、补肾养精最直接的方式的是散步、固肾功、八段锦。

22. Push-ups and sit-ups are mainly for strengthening muscles and have little effect on kidney tonification and essence nourishment. Squatting against the wall and standing meditation are quite effective for body recovery. The best way to recover is through activities such as walking, slow running, traditional kidney-strengthening exercises, Tai Chi, Ba Duan Jin, and Yi Jin Jing, which focus on flexibility training to soothe the tendons and bones. The method that requires the least space, is the easiest to maintain, and provides the most direct kidney and essence nourishment is walking, kidney-strengthening exercises, and Ba Duan Jin.

23. 好色最损肾精，肾精透支，就会损害身体生态系统，给身体造成不可逆转的损害。

23. Excessive desire is most damaging to the kidney essence. Overexertion of the kidney essence can harm the body's ecosystem, causing irreversible damage to the body.

24. “身体的康复至少要用破坏身体（手*恶习史）的一半时间，甚至更长。”这一观点是对 “三年康复”观点的肯定与进一步拓展、延伸。虽不敢说这个观点就是身体康复的实际规律，但至少是无限接近身体康复的实际规律。

24. "The recovery of the body at least requires half the time it took to damage it (hand *history of bad habits), and even longer." This viewpoint is a confirmation and further expansion, extension of the "three-year recovery" view. While I dare not say that this view is the actual law of physical recovery, it is at least infinitely close to the actual law of physical recovery.

25. 身体康复需要每一天的自我反省、自我监督，尽量降低不可控因素的阻碍。

25. Physical recovery requires daily self-reflection and self-supervision, and to the greatest extent possible, minimize the hindrance of uncontrollable factors.

26. 运动可以激活免疫细胞，提升身体的抵抗力和自愈力，还可以缓解情绪，治愈心情，提升思考力和创造力。

26. Exercise can activate immune cells, enhance the body's resistance and self-healing ability, and also alleviate emotions, heal the mind, and boost thinking and creativity.

27. 唐朝大诗人刘禹锡，中年被贬官，前程尽暗，一片狼藉，但他从来没有唉声叹气，即便面对万木凋零的秋天，也能一改前人萧杀颓丧之气，写出豪迈千古的诗：

27. The great Tang Dynasty poet Liu Yuxi, who was demoted during his middle age, saw his prospects dim and his life in ruins. However, he never complained or sighed. Even in the face of the autumn where all trees wither, he could transform the melancholic and desolate atmosphere of the past, and compose poems that were heroic and timeless.

28. 诱发前列腺疾病

29. 其实长期的禁欲，男性盆腔会处于长时间充血状态，影响前列腺液的分泌，使腺管出现阻塞，同样会增加前列腺炎发生的概率。

28. Inducing Prostate Diseases 29. In fact, long-term abstinence can cause the male pelvic area to remain in a prolonged state of congestion, affecting the secretion of prostate fluid, leading to obstruction of the ducts, and similarly, it can increase the probability of developing prostate inflammation.

30. 身体康复是一个系统工程，养成良好生活方式，“补”与“节”不可偏废。

30. Physical rehabilitation is a systematic project; cultivating a healthy lifestyle, neither "supplementing" nor "reducing" should be neglected.

31. 关于康复之道，现摘录蒋维乔《因是子静坐法》一段文字，供大家参考：

31. Regarding the path to rehabilitation, the following excerpt from Jiang Weijiao's "Yinshi Zi Meditation Method" is quoted for everyone's reference:

32. 那么“三年康复”有没有可能呢？是有可能的，有些人确实可以在三年左右康复的。但即使是针对10年以下的年轻未婚者，如果戒色者手*比较频繁，身体伤的较重，“三年康复”论点也不见得一定适用。

32. So, is it possible to achieve "three years of rehabilitation"? It is possible, as some people can indeed recover within about three years. However, even for young, unmarried individuals under the age of 10, if the abstainer engages in sexual activity relatively frequently and experiences significant physical injury, the "three years of rehabilitation" argument may not necessarily apply.

33. 培养爱好。如练习书法、绘画、弹奏乐器等。培养有益身心的兴趣爱好，可以陶冶性情，有益身心。

33. Cultivate hobbies. For example, practice calligraphy, painting, playing musical instruments, etc. Developing hobbies that are beneficial to both the body and mind can cultivate one's temperament and be beneficial to physical and mental health.

34. 所以，如果太多，会让身体疲劳，过于保护，也会让身体受到伤害。适当的“性”，反而更有利于生殖系统的健康。大家应该正确看待“性”，“自己动手”不是罪，这只是一种生理需求，掌握好度，量力而行就好。

34. Therefore, if there is too much, it can lead to physical fatigue; and over-protection can also cause harm to the body. Appropriate "sexuality" is actually more beneficial for the health of the reproductive system. Everyone should view "sexuality" correctly; "doing it yourself" is not a sin; it is just a physiological need. As long as you control the degree and act within your own abilities, it's fine.

35. 身体的康复绝非一日之功。只有以年为单位的日积月累，以天为单位的对自己身体变化处处留心、反省、保养、节用，通过长期持之以恒的不懈努力才能达到完全康复的目标。

35. The recovery of the body is not an overnight achievement. It requires daily accumulation over years, paying close attention to, reflecting on, nurturing, and conserving one's body changes on a daily basis. Only through long-term, unwavering efforts can one achieve the goal of complete recovery.

36. 总结一下，“康复系统工程”就是：一“补”：早睡早起、运动养生、饮食清淡、孝顺行善、心态养生。一“节”：节欲保身、节用保身。这些都是最基本的养生原则。

36. In summary, the "Rehabilitation Engineering System" encompasses: One "Supplement": Early to bed and early to rise, physical health maintenance, light diet, filial piety and doing good deeds, and mental health maintenance. One "Abstinence": Abstain from desires to preserve one's health, and conserve resources to preserve one's health. These are all the most basic principles of health maintenance.

37. 你有一个什么样的心态，就会遇见一个什么样的世界。心态积极阳光，世界就充满着诗情画意。心态消极悲观，世界就会愁云惨淡，阴雨连绵。

37. The kind of mindset you have will determine the kind of world you encounter. A positive and sunny mindset will fill the world with poetic and picturesque beauty. A negative and pessimistic mindset will make the world gloomy and overcast, with continuous rain and clouds.

38. 身体康复的进度是不均衡的，可分为两大时期：“快速恢复期”与 “缓慢恢复期”。

38. The progress of physical rehabilitation is uneven and can be divided into two major periods: the "rapid recovery period" and the "slow recovery period."

39. 以上原则大家都清楚，也会比较注意。很容易被忽略掉是下面的节用保身。

39. These principles are clear to everyone and will be relatively noticed. What is easily overlooked is the following section on self-protection.

40. 没有什么比健康更重要，没什么比生命更宝贵，人生最大的愚蠢，就是用自己的健康，换取其他的身外之物。

40. Nothing is more important than health, nothing is more precious than life, and the greatest folly in life is to trade one's health for other things that are not essential.

41. 运动养生的量。运动要要小、适量，逐步缓增。每天坚持半小时至一小时。比如跑步，身体虚弱者不要一开始一次性跑半小时，可以从五分钟，十分钟跑起，坚持一个星期后，再加两分钟，这样用半年的时间增加到半小时。身体较虚弱的人，在前两三个月以散步、快走为主，然后再转为慢跑，从一两公里开始跑起，缓增运动量。适量非常重要，我们常常发现论坛上有人超负荷运动，这样对身体是有损害的。

41. The quantity of exercise for health maintenance. Exercise should be light and moderate, gradually increasing in steps. Aim for 30 to 60 minutes each day. For example, if someone is physically weak, they should not start by running 30 minutes at a time. They can start with 5 minutes or 10 minutes and keep it up for a week, then add another 2 minutes. This way, it takes half a year to gradually increase to 30 minutes. For those who are relatively weak, they should primarily focus on walking and brisk walking for the first two to three months, and then transition to jogging, starting with one to two kilometers and gradually increasing the amount of exercise. It is very important to maintain a moderate level. We often find on forums that some people over-exercise, which can be harmful to the body.

42. 看电视、上网必久坐伤肾；必久视，伤肝，非常消耗脑力、体力、精力。连续上网两个小时比看书四个小时都累，电脑屏幕不断闪灭很容易对眼睛造成疲劳感，肝肾同源，肝开窍于目，长期上网的人黑眼圈，眼睛干涩，而且精力不能集中，这都造成了精力的亏乏。经常坐办公室的会员要注意平时坐姿正确并多做一些舒展筋骨活动关节的动作，重点活动部分是颈，肩，腰。因此工作40分钟就应该休息10分钟，关掉电脑，到公园、楼下散散步、练练拳、晒晒太阳，对健康的恢复很有帮助的。

42. Prolonged sitting while watching TV and browsing the internet is harmful to the kidneys; prolonged staring can damage the liver, and it greatly consumes brainpower, physical strength, and vitality. Staying online for two consecutive hours can be more tiring than reading for four hours. The continuous flickering of the computer screen can easily cause eye fatigue. Since the liver and kidneys are interrelated, and the liver is connected to the eyes, long-term internet users often suffer from dark circles under their eyes, dry eyes, and are unable to concentrate their energy, all of which contribute to a depletion of energy. Members who often sit in offices should pay attention to maintaining a correct sitting posture and do more stretching exercises to relieve muscle tension and joint movement, with a focus on the neck, shoulders, and waist. Therefore, one should rest for 10 minutes after working for 40 minutes, turn off the computer, go for a walk in the park or downstairs, practice拳术, and bask in the sun, which is very helpful for restoring health.

43. 我戒色到五年半的时候，因为深信三年康复，几乎彻底丧失了信心，一度怀疑自己今生不可能彻底康复了。相信很多成功者对于自己身体何时才能彻底康复，都有过迷茫与困惑。

43. When I had been refraining from lust for five and a half years, due to my deep belief in a three-year recovery, I almost completely lost my confidence, and at one point I doubted that I would ever be completely cured in this life. I believe that many successful people have also experienced confusion and perplexity about when they will be completely cured of their physical condition.

44. 我曾是一个非常不热爱运动的人，运动量几乎为零。当时我的身体状态非常不好，吃几粒煎炒的瓜子都会发生咽炎，随便吹冷风都会感冒，冬天咳嗽几个月都不会好，咽喉发炎吃药也不能治愈，必须持续一周打点滴。那时明明才20几岁，健康状况连老年人都不如。每一个冬天，都是一直和疾病做斗争的季节。

44. I used to be a person who absolutely disliked sports, with almost zero physical activity. At that time, my physical condition was very poor; even eating a few roasted and fried seeds would cause pharyngitis, and a mere breeze would lead to a cold. In winter, coughing for several months wouldn't get better, and pharyngitis couldn't be cured even with medication; I had to keep getting intravenous drips for a whole week. At that time, I was only in my early 20s, and my health was worse than that of the elderly. Every winter was a season of constant struggle with diseases.

45. 以上“养”的原则大家都知道，也比较注意，但节用保身，却很容易被忽略掉。

45. Everyone is familiar with the principle of "nourishment" mentioned above and pays attention to it, but the principle of conserving energy and preserving one's health is often easily overlooked.

46. 大家都希望自己快一点、早一点康复，这也是人之常情，本无可厚非。但客观事实并不以人的主观美好愿望为转移。任何事都没有表面看起来那么简单。所有的事都会比你预计的时间长，在身体彻底康复这件事上更是如此。

46. Everyone wishes to recover quickly and early, which is a natural human sentiment and there's nothing wrong with that. However, the objective reality does not shift according to one's subjective desires. No matter what, things are never as simple as they seem on the surface. Everything will take longer than you anticipate, and this is especially true for the process of full physical recovery.

47. 《戒色常见问题解答》一文指出“因为人与人之间的差异性极大（诸如年龄大小，手*史长短，身体禀赋强弱，生活习惯是否合理），每个人在戒色后恢复的过程都不会完全一样，所谓如人饮水，冷暖自知。没有人可以就预期恢复时间，恢复效果做一个准确的判断。”这个观点很对。不过，我相信任何事总是有规律可循的。即使无法做一个准确的判断，但总可以做出一个大致的判断。

47. The article "Common Questions and Answers on Celibacy" points out that "due to the great differences between individuals (such as age, the length of sexual history, the strength of physical endowment, and whether the lifestyle is reasonable), the process of recovery after abstaining from sex will not be completely the same. As the saying goes, 'like drinking water, one knows the warmth or coldness oneself.' No one can make an accurate judgment on the expected recovery time and the recovery effect." This view is very correct. However, I believe that there are always certain patterns in any matter. Even if an accurate judgment cannot be made, a rough judgment can always be made.

48. 管理健康最好的三种方式，就是运动，戒色和心态好。

48. The three best ways to manage health are exercise, avoiding excesses, and maintaining a positive mindset.

49. 随着越来越多的成功者出现后，很多人都会觉得关于“康复”的观点需要进一步的发展。相信很多成功戒色三年以上者，都不会执着于 “三年康复”这一观点，对于身体康复的时间都有着自己的理解与观点，只是没有提出更具建设性的观点来替代它。比如《如果你觉得戒手*迟了，请看看我：我35岁开始戒，戒4年了》一文作者“时间26”的手*史26年，彻底戒色4年了没有完全恢复，他认为再过5年才可以彻底恢复。也就是说26年手*，要用前后9年的时间才能康复。我觉得他这个判断很理性，是在独立的用心考虑问题，而不是人云亦云。我本人恶习史也长达二十多年，伤的很重，我对自己的判断是，目前已戒断6年，再过6年，也就是前后12年才有可能完全康复，我已经做好了用15—20年康复的思想准备。

49. With the emergence of more and more successful individuals, many people feel that the view of "recovery" needs further development. I believe that many people who have successfully quit for three years or more will not be obsessed with the view of "three years of recovery." They all have their own understanding and opinions about the time for physical recovery, but they have not put forward more constructive views to replace it. For example, the author of the article "If you think it's too late to quit, please read my story: I started quitting at 35 and have been quitting for 4 years" named "Time 26" has a history of hand-streaking for 26 years and has been completely quit for 4 years without full recovery. He believes that it will take another 5 years to fully recover. That is to say, 26 years of hand-streaking will take a total of 9 years to recover. I think his judgment is very rational, as it is based on independent and thoughtful consideration rather than following the crowd. My own bad habit history has been more than twenty years, and it has caused serious damage. My own judgment is that I have been quit for 6 years so far, and it will take another 6 years, that is, a total of 12 years, to possibly fully recover. I have already made the mental preparation to take 15-20 years for recovery.

50. “康复”：是指身体的完全、彻底康复，恢复到正常人的状态。

50. "Rehabilitation": refers to the complete and thorough recovery of the body, restoring it to the state of a normal person.

51. “三年康复”观点对于号召大众戒色有着其积极、建设性的正面作用，这是不可否认的，但也难以避免的存在局限与不足。一是容易造成戒色者急于求成的心理。成功戒色超过三年后，如果没有完全康复，戒色者会相当失望与失落，甚至怀疑自己这辈子能不能彻底康复。尤其是戒色者不知道还有一个前提条件的情况下更是如此。二是“三年康复”观点由于拥有广泛的群众基础，成为大家的共识，以至于成为评判成功者戒色好坏的尺子。成功戒色者一般不愿意向新人谈论自己身体是否完全康复的问题，如果三年没有完全康复好像是成功者自己没做好的缘故。三是，只适合一部分人（成功戒色的10年以下未婚小青年），对于10年以上的已婚戒色者、年龄较大者就不适用了。

51. The "three-year rehabilitation" perspective has its positive and constructive role in calling on the public to abstain from lust, which is undeniable. However, it is also difficult to avoid its limitations and shortcomings. First, it is prone to create a mindset of impatience among those who are abstaining from lust. After successfully abstaining from lust for more than three years, if they have not fully recovered, abstainers may feel quite disappointed and lost, even suspecting whether they can ever be completely cured in this lifetime. This is especially true when abstainers are unaware of this prerequisite condition. Second, due to its widespread popularity and consensus among the public, the "three-year rehabilitation" perspective has become a yardstick for evaluating the success of abstaining from lust. Successful abstainers generally do not like to discuss with newcomers whether their bodies have fully recovered, as if not being fully recovered after three years seems like a failure on the part of the abstainer. Thirdly, it is only suitable for a certain group of people (young individuals who have successfully abstained from lust for less than 10 years and are unmarried), and it is not applicable to married abstainers who have been abstaining for more than 10 years or those who are older.

52. “至少”：就是说，身体的完全康复花费手*恶习史的一半时间都算快的了。

52. "At least": That is to say, it's considered fast if it takes half the time of one's history of bad habits for the body to fully recover.

53. 身体的重建只花了破坏身体的一半时间，一点都不算慢。

53. The reconstruction of the body only took half the time it took to destroy it, which is not slow at all.

54. 身体康复的时间问题是一个被戒色者广泛关注的热点问题，但至今没有一个比较合理的定论。“凡事理论先行”。做任何事之前，如果能有一个理论指明方向，给予明确指导，可以避免盲目性，少走许多弯路，自己心里也会比较踏实，能够沉下心来踏踏实实的向目标努力，而不至于浮躁。可见，身体何时能康复问题已经到了必须有人提出一个合理观点的时候了！

54. The issue of the time it takes for physical recovery is a hot topic widely concerned by those who have given up lust, but there has been no relatively reasonable conclusion yet. "Theory comes first in all things." If one can have a theory to guide the direction before doing anything, it can avoid blindness, save many detours, and make one feel more secure in their heart. It is possible to focus on the goal with a calm and steady effort without being impetuous. It is evident that the question of when the body can recover has reached a point where someone must propose a reasonable viewpoint!

55. 我现在采取的对策是，不办公不开电脑，办完正事之后立刻关闭电脑或显示屏，绝不无事上网看电脑，力争每天看电脑、看书、看手机的用眼时间控制在三小时左右。

55. The countermeasures I am now adopting are: no office work, no computer usage; after finishing the official matters, immediately shut down the computer or the monitor; never surf the internet or watch the computer without a purpose. I strive to keep the time spent looking at the computer, reading books, and using my phone around three hours a day.

56. “康复系统工程”的养生之道有两大原则：补与节。只要在戒色的前提下，坚持做到这两大原则，都会起到很好的恢复作用。

56. The principles of health preservation in the "Systematic Engineering of Rehabilitation" consist of two major principles: supplementation and abstinence. As long as one adheres to these two principles under the premise of avoiding lasciviousness, it will have a very good restorative effect.

57. 由于人与人之间的差异性极大，身体的康复会诸多方面因素限制：诸如年龄大小，手*史长短，身体先天素质强弱，生活习惯是否合理、工作环境制约等。这些因素会直接影响到身体恢复的快慢程度与恢复效果。

57. Due to the great differences among individuals, the recovery of the body is restricted by many factors: such as age, the length of medical history, the strength of the body's inherent quality, whether the living habits are reasonable, and the constraints of the working environment. These factors will directly affect the speed and effectiveness of the body's recovery.

58. 鉴于目前还没有人提出一个可以广泛适用每个人的康复时间，根据自己的实践与思考，我提出以下身体康复时间表：

58. Considering that no one has yet proposed a universally applicable recovery timeline for everyone, based on my own practice and reflection, I propose the following schedule for physical recovery:

59. 运动要少出汗，特别是冬天天冷的时候，特别忌讳在室外运动出大汗，如果出汗了必须及时擦干身体，并换衣服，不可使身体受凉，冬日出汗会严重伤阳。

59. Exercise should not cause excessive sweating, especially when it's cold in winter. It is particularly taboo to sweat heavily during outdoor activities in winter. If you do sweat, you must dry your body immediately and change your clothes to avoid catching a cold. Sweating in winter can seriously harm your yang energy.

60. 控制梦遗的数量对康复也很重要。过度梦遗对身体有损，控制在每月一次或2次属于正常范围。梦遗成因分有梦、无梦两种，无梦梦遗是阿赖耶识的习气所致。对治梦遗可参考南怀瑾老师的“鸟飞式”，网上有视频讲解。至于心理方面的问题要自己做工夫慢慢去除。

60. Controlling the frequency of nocturnal emissions is also very important for recovery. Overindulgence in nocturnal emissions is harmful to the body, and keeping it to once or twice a month is within the normal range. Nocturnal emissions can be caused by either dreams or no dreams; emissions without dreams are due to the habits of the Alaya consciousness. To treat nocturnal emissions, you can refer to Professor Nan Huaigen's "Bird Flying" method, and there are videos online explaining it. As for psychological issues, one must work on them oneself and gradually eliminate them.

61. 活到一定的年纪就会发现，放纵色欲最伤身体，轻则疾病缠身，重则命不久矣。

61. When one reaches a certain age, they will find that indulging in sexual desires is the most harmful to the body, causing minor illnesses at best and a shortened life span at worst.

62. 举例来说，如果一个人的手*史是20年时间，那么他的身体康复至少要用10年时间，还有可能要用15年，甚至20年、25年时间，这些可能性都是存在的。

62. For example, if a person's hand history spans 20 years, then their body's recovery will at least take 10 years, and it may take 15 years, even 20 or 25 years, all of these possibilities exist.

63. 身体康复是一门大学问，需要不断学习、独立思考、实践与总结。

63. Physical rehabilitation is a complex field that requires continuous learning, independent thinking, practice, and summary.

64. 后来我开始跑步，从每天二公里，到每天五公里，有时候关节疼痛，实在不能跑，就做一些替代性锻炼，比如走路，骑行等。

64. Later, I started running, starting with two kilometers per day and gradually increasing to five kilometers per day. Sometimes my joints hurt so much that I couldn't run, so I would do some alternative exercises instead, such as walking and cycling.

65. 已婚者要跟配偶商量好，节制房事，最好杜绝房事一段时间。

65. Married individuals should discuss and agree with their spouse on the need to moderate sexual activity, and it is best to abstain from sexual relations for a period of time.

66. 性功能下降

67. 机器不用则废，人体的器官也是如此，如果不经常使用，大脑系统就会辨别为“无用”，生殖系统就会逐渐退化。长期的欲望抑制下，男性的性欲也会大打折扣，运动神经也会变得越来越迟钝。

66. Decreased sexual function 67. Just as machines are of no use if not used, the organs of the human body are the same. If they are not used frequently, the brain system will identify them as "useless," and the reproductive system will gradually degenerate. Under long-term suppression of desire, male libido will also be greatly reduced, and the motor nerves will become increasingly dull.

68. 自古逢秋悲寂寥，我言秋日胜春朝，晴空一鹤排云上，便引诗情到碧霄。

68. Since ancient times, autumn has been associated with sorrow and desolation, but I say that autumn is superior to spring. In a clear sky, a solitary crane soars above the clouds, which immediately inspires poetic sentiments to the boundless sky.

69. 适用范围：无论已婚、未婚，无论年长、年幼，无论恶习史是长、是短，针对所有人而言。

69. Scope of Application: Applies to everyone, regardless of whether they are married or unmarried, regardless of their age, regardless of how long or short their history of bad habits is.

70. 生命在于运动。

70. Life lies in movement.

71. 当然对于有的人比较喜欢静坐，也可以尝试。最好看看南怀瑾先生的书《静坐修道与长生不老》和蒋维乔的《因是子静坐法》。蒋维乔先生幼年因为手*导致身体很差，后通过静坐恢复了健康。需要注意的是，即使选择静坐养生也要和运动养生结合起来，蒋维乔先生身体康复的原因不仅仅是依靠单纯静坐，同时他坚持太极拳运动二十余年。所以动静兼修不可偏废。

71. Of course, for some people who prefer to sit quietly, it is also worth a try. It is best to read Master Nan Huairen's book "The Path of Meditation for Cultivation and Immortality" and Jiang Weijiao's "Yin Zi's Method of Meditation." Master Jiang Weijiao had a poor health condition in his childhood due to hand problems, and later recovered his health through meditation. It should be noted that even if you choose to cultivate health through meditation, it should be combined with physical exercise. The reason for Master Jiang Weijiao's physical recovery was not solely reliant on mere meditation; at the same time, he has been practicing Tai Chi for over twenty years. Therefore, it is important not to neglect either the stillness or the movement in cultivation.

72. 对身体恢复阻碍最大的工作就是在办公室办公的工作。以我为例，我的工作性质就是在办公室办公。我算了一下，白天至少坐6小时，上下班坐班车2个多小时，每天因为工作，至少要坐8小时。久坐伤肾，工作性质对自己身体恢复很不利，但没有办法改变，此其一。由于电脑的普及，现在办公室工作基本离不开电脑，电脑从上班开到下班，电脑辐射不说，关键是久视电脑又伤眼睛、伤神、伤肾、伤肝，此其二。

72. The most detrimental work for physical recovery is the type of work done in an office. Taking myself as an example, my job is office-based. I calculated that I sit for at least 6 hours during the day, and spend over 2 hours commuting on buses each way, which means I sit for at least 8 hours every day due to work. Prolonged sitting is harmful to the kidneys, and the nature of my job is very不利于 my physical recovery, but there's no way to change it, which is one factor. Also, due to the widespread use of computers, office work now basically cannot be done without them. From the start of the workday to the end, computers are used constantly, not to mention the radiation, but the key issue is that staring at the computer for a long time can harm the eyes, spirit, kidneys, and liver, which is another factor.

73. 中医彭鑫博士有一个师兄肾阳虚，身体非常虚弱，后来坚持做自己力所能及的善事，比如写文章劝善、做义工、义诊、每天忙的不亦乐乎，不到半年的时间，身体的阳气迅速恢复，感冒鼻炎也不治而愈。现在他60多岁，在寒冷的冬天里基本上都是单衣单裤过冬，两只脚不穿袜子直接穿单皮鞋都不会感到寒冷，全身好像火炉一样，跟他接触你会感到暖洋洋的，特别温暖祥和。这个师兄告诉彭鑫博士一个养生最关键的秘诀：“善”！

73. Dr. Peng Xin, a doctor of traditional Chinese medicine, has a senior brother who suffered from kidney yang deficiency and was very weak. Later, he persisted in doing what he could of good deeds, such as writing articles to persuade people to do good, volunteering, free medical consultations, and being busy every day with joy. In less than half a year, his yang energy in the body was rapidly restored, and he recovered from colds and rhinitis without treatment. Now in his 60s, he basically goes through the cold winter in a single shirt and pants, and even without socks, he can wear single leather shoes on his feet without feeling the cold. His whole body seems like a furnace, and when you interact with him, you will feel warm and comfortable, especially peaceful and harmonious. This senior brother told Dr. Peng Xin the most critical secret of health preservation: "Goodness!"

74. 一年之后，身体状况发生了明显改变，几乎不会再发生感冒，发炎等症状。即便发生了，也几天就可以治愈。

74. After a year, there was a significant improvement in physical condition, with almost no occurrence of symptoms such as colds and inflammation. Even if they do occur, they can be cured within a few days.

75. 为什么要戒色？

Why should one refrain from淫欲?

76. 身体康复是一场持久战，必须克服求速效的心态，注意平时点滴积累。

76. Physical rehabilitation is a long-term battle, and it is necessary to overcome the mindset of seeking quick results and pay attention to the accumulation of small things in daily life.

77. 每天散步一小时。走路可以有效锻炼、拉开腿后面和后内侧膀胱经和肾经，有道是：“白练不如一走”，著名肾病专家赵绍琴治疗肾病时就主张病人应当每天走路一小时活动肾经、膀胱经。走路的方法就是迈开腿尽力迈大步（注意不要气喘吁吁）走路。也可以缓步慢行，以正常散步方式进行。每天走路一小时，可分摊到早、中、晚几次完成。

77. Walk for one hour every day. Walking can effectively exercise and stretch the Bladder and Kidney meridians on the back of the legs and the posterior and medial sides. It is said, "There is no exercise better than walking." Renowned kidney disease expert Zhao Shaoqin advocates that patients with kidney disease should walk for one hour every day to activate the Kidney and Bladder meridians. The method of walking is to take big steps as far as possible (pay attention not to breathe heavily) while walking. It is also possible to walk slowly and leisurely, in the manner of a normal stroll. Walking for one hour every day can be divided into several sessions throughout the morning, afternoon, and evening.

78. “戒掉色情，是人类能做到的最积极的性行为之一。”其实在性观念开放的美国，也同样有一群人在努力“戒色”。国外的戒色网站叫“NoFap”，在这里，不少人都分享了自己“戒色”成功后的经历：“自从戒掉自己动手之后，腰不酸了，腿也不疼了，心灵得到了洗涤，秃掉的头发也长回来了。”

78. "Quitting pornography is one of the most positive sexual behaviors that humans can undertake." In fact, even in the sexually open United States, there is also a group of people striving to "quit watching porn." Overseas, these websites are called "NoFap," where many people share their experiences after successfully quitting watching porn: "Since I quit masturbating, my lower back no longer aches, my legs are no longer sore, my soul has been cleansed, and the hair that fell out has grown back."

79. 客观不可控因素会造成身体恢复进度的缓慢，只有主观上更加注意弥补，使阻碍因素降到最低。

79. Objective uncontrollable factors can cause a slow pace of physical recovery, and only by paying more attention to compensate subjectively can the hindering factors be minimized.

80. “三年康复”能得到论坛大众广泛认同的原因众多，其中一个因素是论坛的每个人都基于一个集体无意识的趋同心理：大家都希望自己快一点、早一点康复，需要“三年康复”这样极具振奋人心的观点来鼓励自己。

80. The numerous reasons for the widespread recognition of the "Three-Year Recovery" concept among the forum members include one factor: everyone on the forum is driven by a collective unconscious desire to converge: everyone hopes to recover faster and sooner, and needs the highly inspirational viewpoint of the "Three-Year Recovery" to encourage themselves.

81. 在刚刚彻底戒除恶习的前三年之内，是一个“快速恢复期”。因为恶习的彻底戒除，肾精不再人为的破坏与泄露，身体自身的生命功能开始真正发挥作用，即使戒色者不在补肾养生方面做过多的主观努力，身体也会有较明显的恢复效果，戒色者自己会明显感觉到。之后身体康复呈缓慢上升趋势，进入“缓慢恢复期”。而这个缓慢上升趋势，也常常会呈现出上升一段时间后，然后停止很长一段时间，戒色者几乎感觉不到明显的恢复效果，在这个过程中，如果身体耗损过度，甚至有退步现象发生。进进停停的恢复方式是“缓慢恢复期”的基调，但总体上呈上升趋势。

81. In the first three years after completely giving up a bad habit, it is a "rapid recovery period." Because of the complete abandonment of the bad habit, the kidney essence is no longer artificially damaged or leaked, and the body's own life functions begin to truly take effect. Even if the person giving up the habit does not make excessive subjective efforts in tonifying the kidneys and nourishing the body, the body will still show significant recovery effects, which the person giving up the habit will feel distinctly. After that, the body's recovery shows a slow upward trend, entering a "slow recovery period." And this slow upward trend often appears as an upward phase for a period of time, followed by a long period of stagnation, during which the person giving up the habit hardly feels any significant recovery effects. In this process, if the body is excessively depleted, even regression may occur. The recovery pattern of alternating between progress and stagnation is the tone of the "slow recovery period," but overall, it shows an upward trend.

82. 能做到以上几条，量变就必然质变，渐变必然突变，达到身体完全康复的目标则庶几乎。

82. If one can achieve the above-mentioned points, qualitative changes will inevitably follow quantitative changes, gradual changes will necessarily lead to sudden changes, and the goal of complete recovery of the body will be almost achieved.

83. 《戒色，半年一回头》一文对于恶习10年以上者，给出的是“做好五年计划”的建议。根据我个人的经验，我戒除恶习到第六年都没有完全康复。我个人觉得，“五年”也是一个乐观的估计。当然这是从我个人角度出发做出的判断，相信总有一些人五年可以康复。

83. In the article "Abstain from Bad Habits, Look Back Every Half Year," the suggestion for those who have had bad habits for more than 10 years is to "make a five-year plan." According to my personal experience, I haven't fully recovered from my bad habits even by the sixth year. Personally, I think "five years" is also an optimistic estimate. Of course, this is a judgment made from my own perspective, and I believe that there are always some people who can recover in five years.

84. 必须把身体康复上升到生命中的头等大事来抓，与戒色一样付出100%的努力。

84. It is necessary to prioritize physical recovery as the top priority in life, and to put in 100% effort, just like giving up lust.

85. 需要进一步说明的是：由于每个人的具体情况不同，有一部分人可能不到“破坏身体的一半时间”就可以完全康复。更多的人可能会在“破坏身体的一半时间”左右可以康复，还有一部分人超出一半时间或更长时间。

85. It is necessary to further clarify that due to the varying specific circumstances of individuals, some may fully recover before reaching half the time it takes to "destroy half of the body." More people may recover around the time of "half the time to destroy the body," while there are also some who exceed half the time or even longer.

86. 命理学讲：事业看精神。身体不好哪来精神？我们的爱情、婚姻、事业、前途等一切幸福都建立在健康的身体基础上，没有一个好身体，一切都完了。要把身体康复做为生命中最重要的事情来抓。

86. According to the study of destiny and fate, one's career is determined by one's spirit. If the body is not healthy, where does the spirit come from? Our love, marriage, career, future, and all happiness are based on a healthy body. Without a good body, everything is over. We should treat the recovery of the body as the most important thing in life.

87. 戒色是系统工程，是终身事业。身体的康复也是系统工程，是终身事业，一切都要靠自己处处留心，自觉、自省。

87. Abstinence from lust is a systematic project and a lifelong endeavor. The recovery of the body is also a systematic project and a lifelong endeavor; everything requires one's own attention to detail, self-awareness, and self-reflection.

88. 平时饮食以素食为主，多食五谷杂粮、蔬菜水果、豆制品。尽量少食肉食、油腻食物，少食或不食辛辣类刺激性食物，如葱、蒜、韭菜等，因为这些荤腥食品会刺激*欲心。具体内容参考彭鑫博士文章《吃素怎样吃才能健康》。

88. In daily diet, vegetarian food should be the main choice, with a focus on grains, mixed cereals, vegetables, fruits, and soy products. Try to consume less meat and greasy foods, and eat spicy刺激性 foods like scallions, garlic, and chives sparingly or not at all, as these meaty foods may stimulate desire. For specific content, refer to Dr. Peng Xin's article "How to Eat Vegetarian Food Healthily."