揭开长寿秘笈：心修之道，引领健康人生

Unveiling the Secret to Longevity: The Path of Heart Cultivation, Leading a Healthy Life

1. 年轻时追名逐利是上进的表现，但到了六十岁，本该尽享天伦之乐，却还想着名利，就不大利于身体健康。其实生财必有道，名利不需要刻意追求。因此，到了六十岁，应学会忘掉名利，知足常乐、安度晚年才能实现益寿延年。

1. Pursuing fame and wealth in youth is a sign of ambition, but by the time one reaches sixty, they should be enjoying the joy of family life. However, if one still thinks about fame and wealth at this age, it is not very beneficial for physical health. In fact, there is a proper way to make money, and fame and wealth do not need to be pursued刻意ly. Therefore, by the time one reaches sixty, one should learn to forget about fame and wealth, be content with what one has, and enjoy a peaceful old age, which is the way to achieve longevity.

2. 充满善意的人和乐于助人的人，可得到他人的感谢和友情，使自己内心产生一种满足感，这将有助于解除精神紧张造成的伤害，并能提高自身的免疫功能。而对有侵害行为的人，永远不宽恕别人的人，甚至总想伺机报复的人，就相对容易发生心理倾斜而致病。

2. People who are kind-hearted and willing to help can receive gratitude and friendship from others, which brings a sense of fulfillment to themselves. This can help alleviate the harm caused by mental stress and improve their immune function. However, those who have aggressive behavior, who never forgive others, or who always seek opportunities for revenge, are more prone to psychological imbalance and illness.

3. 著名心理学家马斯洛说：

3. The famous psychologist Abraham Maslow said:

4. 著名物理学家杨振宁先生今年103岁，仍然身体健康，思维敏捷，语言清楚，拥有生活自理能力。

4. The renowned physicist Mr. Yang Zhenning is 103 years old this year, and he is still in good health, with sharp thinking, clear speech, and the ability to manage his own daily life.

5. 习惯改变，性格跟着改变；性格改变，人生就跟着改变。”

5. When habits change, character follows; when character changes, life changes along with it.

6. 人到了六十岁，年龄对很多人来说就是一个禁忌，不允许他人轻易提起，自己也开始怕老。其实怕老的消极心态才是健康益寿的大敌。因此，到了六十岁，就不要太过在意年龄，生老本就是不可抗拒的自然规律，积极一点应对更好。

6. At the age of sixty, age becomes a taboo for many people, one that is not to be easily brought up by others, and individuals themselves begin to fear getting old. In fact, the negative mindset of fearing old age is the archenemy of health and longevity. Therefore, when one reaches the age of sixty, it is best not to overly concern oneself with age. Aging and growing old are natural laws that are irresistible, and a more positive approach is better.

7. ：持呼吸，不要断气~~ 好~我细说下 乐观——长寿的秘诀 老年人讲究心理调适，保持乐观开朗的精神状态，对于健康长寿是有重要意义的。心理学家认为，能使老年人达到健康长寿的因素很多，而豁达开朗是重要的一条。马克思说：“一种美好的心情，比十副良药更能解除生理上的疲备和痛苦”。 医学研究证明，很多老年性疾病与不良精神因素的刺激有关，它影响机体生化代谢，使免疫功能降低。而注意调节心理上的平衡，有助于老年人体内各种酶和激素的产生，有利于调节脑细胞的功能和改善血液循环。 有的老年人在患病之时，对疾病感到恐惧，产生各种消极情绪，这种情绪对健康是更加有害的。现代医学观点认为：恐惧、忧郁等不良情绪会使中枢神经系统受到抑制，机体某些器官和腺体的功能随之失调，引起代谢紊乱，疾病易趁虚而入。从中医学观点来看，“百病始于气”，不良心境使人气机失常，肝失疏泄，肺失降，气滞而百病丛生，所以不良心境不仅可以导致疾病发生，也可使疾病加重。 美国一位心理学家说过：“烦恼是一种情绪的痉挛，精神一旦牢牢地缠住了某事，就不会轻易放弃它；不良心境是一种顽固的力量，往往不易摆脱，要从许多方面努力，解脱产生不良心境，是直接的因果办法，‘心理胜情’是意志的力量”。对心境多抑郁，难以自拔的人，心理学家建议，不要过分地独自琢磨，去找一个好心肠，明白事理的人，把自己的心事向他倾诉，可减轻自己的痛苦。另外，要学会暂时排遣自己的烦恼，遇到不愉快的事，可用“移花接木”的手法，选择自己最感兴趣的事，耐心而巧妙地去做，逐渐取代那种心理上的“痉挛”，改变不良心境，中医心理学称之为“移情变气”治疗。 现代老年病学的研究和对长寿老人身心的探讨，都肯定了：胸怀宽阔，性格开朗，遇事镇静，长期保持精神乐观的“松弛适度”状态，是长寿的重要因素。而不良心境，则为痼疾之源。著名生物学家巴甫洛夫说过：“欢快可以使你对生命的每一跳动，对于生活的每一印象，都源于感受，无虑是躯体和精神上的愉快都可以使身体发展，身体强健”。故老年人要力求保持心理上的平衡和稳定。 老年人还要在生活中培养“知足常乐”的思想，足而生乐，乐而生喜，都会促进身体更加健康长寿。俗话说：生命在于运动，你信么？天天开心呗~多运动 喝水开心！保持心情愉快,做榆荚好心态最重要 加油 活到120岁 呵呵少食多餐很简单，就是吃饭的时候不要吃的太饱。七分饱就可以啦！不生气，不怨气，心存感恩保持呼吸，不要断气。保持呼吸，不要断气。

7. Hold your breath, don't stop breathing~~ Okay, let me elaborate. Optimism - The Secret to Longevity. The elderly place importance on psychological adjustment and maintaining an optimistic and cheerful spirit, which is significant for health and longevity. Psychologists believe that there are many factors that can lead to the health and longevity of the elderly, and being open-minded and cheerful is one of the important ones. Marx said, "A good mood is more effective than ten elixirs in alleviating physical fatigue and pain." Medical research has proven that many elderly diseases are related to the stimulation of adverse mental factors, which affects the biochemical metabolism and reduces the immune function. Paying attention to regulating psychological balance helps to produce various enzymes and hormones in the elderly body, which is beneficial for regulating the function of brain cells and improving blood circulation. Some elderly people, when they are sick, may feel terrified of the disease, develop various negative emotions, which are even more harmful to health. Modern medical views believe that negative emotions such as fear and depression can suppress the central nervous system, causing the functions of certain organs and glands to be out of order, leading to metabolic disorders, and making diseases more likely to take advantage of the weakness. From the perspective of traditional Chinese medicine, "all diseases originate from Qi." Adverse mental states can cause Qi to be out of order, the liver fails to release, the lung fails to descend, Qi stagnates, and myriad diseases arise. Therefore, adverse mental states can not only lead to the occurrence of diseases but can also exacerbate them. A psychologist in the United States once said, "Worry is a kind of emotional cramp. Once the mind is firmly tied to something, it will not easily let it go; adverse mental states are a stubborn force, often difficult to摆脱. It requires efforts from many aspects to free oneself from adverse mental states, and 'psychological victory over emotions' is the power of will." For those who are often depressed and difficult to pull themselves out, psychologists suggest not to overthink alone, but to find a kind-hearted, reasonable person, pour out your worries to them, which can alleviate your pain. In addition, learn to temporarily distract yourself from your troubles. When faced with unpleasant things, use the method of "transplanting flowers and trees," choose something you are most interested in, do it with patience and ingenuity, and gradually replace that psychological "cramp," changing adverse mental states. This is called "emotional change" treatment in traditional Chinese psychology. Modern research in geriatrics and the exploration of the minds and bodies of longevity have confirmed that having a broad mind, a cheerful character, being calm when facing things, and maintaining a "relaxed and moderate" state of mental optimism for a long time are important factors for longevity. Adverse mental states, on the other hand, are the source of chronic diseases. The famous biologist Pavlov once said, "Joy can make you feel every heartbeat, every impression of life, and without worry, both physical and mental well-being can promote body development and strength." Therefore, the elderly should strive to maintain psychological balance and stability. The elderly should also cultivate the thought of "being content with what you have" in life. Being content brings joy, and joy brings happiness, which will promote health and longevity. As the saying goes, "Life lies in movement." Do you believe it? Be happy every day! More exercise, more water, and happiness! Keeping a good mood is the most important, and having a good mindset is essential. Keep up the good work, live to 120 years old! Haha, eating less and more often is very simple. It's just not eating too much when you eat. Eat to the point of 70% fullness! Don't get angry, don't harbor resentment, and be grateful. Keep breathing, don't stop breathing.

8. 可见，真正决定一个人处境和寿命的，还是心态。

8. Clearly, it is the mindset that truly determines a person's situation and lifespan.

9. 苏轼被称为宋代第一才子，人到中年，忽然遭遇特大变故，一场乌台诗案，让他前途毁灭，坠入低谷。但他没有唉声叹气，怨天尤人，牢骚满腹，而是心平气和接受生命中发生的一切，乐观豁达过好余生的每一天。

9. Su Shi was known as the first literary genius of the Song Dynasty. In the prime of his life, he suddenly encountered a major disaster, the Wutai Poetry Incident, which destroyed his prospects and plunged him into a valley. However, he did not complain or blame the heavens, nor was he full of grievances. Instead, he calmly accepted everything that happened in life and optimistically and generously enjoyed every day of the remainder of his life.

10. 人们经常听说睡眠与健康是紧密联系的，每天多睡一会儿，睡足起来的话，会感觉到神清气爽，浑身有劲，特别是老牛朋友，他们总有早期的习惯，如果睡眠时间不够，会有疲惫感，精神也不好，还会影响抵抗力的下降。

10. People often hear that sleep and health are closely linked. If you sleep a little longer every day and get a full night's rest, you will feel refreshed and full of energy, especially for those with early rising habits, like the old ox friends. If they don't get enough sleep, they will feel tired and their spirits will not be good, and it will also affect the decline of their resistance.

11. 世界上只有一种英雄主义，就是看透了生活的真相之后，依然热爱生活。

11. There is only one form of heroism in the world, and that is to continue to love life after seeing through the truth of life.

12. 纳兰性德是清朝第一才子，也是宰相明珠的公子，自己还是康熙宠信的一等侍卫，才华横溢，出身显赫，前程无量，并且一生都顺风顺水，几乎不曾有任何坎坷和波折。纳兰性德却总是悲观伤感，以泪洗面，自称“我是人间惆怅客”。

12. Nalan Xingde was the first scholarly genius of the Qing Dynasty, also the son of the prime minister Zhu Mu. He was also a first-class bodyguard favored by Emperor Kangxi, with outstanding talent, a distinguished background, and boundless prospects. Throughout his life, he had a smooth sailing without much hardship or setbacks. However, Nalan Xingde was always pessimistic and melancholic, often wiping away tears, and called himself "a melancholic guest in the human world."

13. 我们在看另外一个人——纳兰性德。

13. We are looking at another person—Nalan Xingde.

14. “心态若改变，态度跟着改变；态度改变，习惯跟着改变；

14. "If the mindset changes, the attitude changes with it; if the attitude changes, habits follow suit."

15. 哪怕在人生的低谷，苏轼依然活得很健康，很快乐，很幸福。

15. Even at the lowest point in his life, Su Shi still lived a very healthy, happy, and content life.

16. 合理膳食，坚持每天走上一万步。控制每天总热量很重要，吃饭只吃八成饱，食盐不超过6克(相当于两啤酒瓶盖)，少吃超市熟食，以免热量、盐等摄入超量。减少膳食脂肪，多吃蔬菜水果、五谷杂粮。少食用味精、蚝油、咸菜、酱油，多食用醋、葱、蒜、芥末、辣椒，每天要保证饮水1200毫升。锻炼完全可以做到见缝插针。其中，走路是所有锻炼里最容易做到的。

16. Maintain a balanced diet and strive to walk 10,000 steps every day. It is important to control the total daily calorie intake, eat to only 80% of fullness, and consume no more than 6 grams of salt (equivalent to two beer bottle caps). Eat less processed food from supermarkets to avoid excessive intake of calories and salt. Reduce dietary fat and increase the consumption of vegetables, fruits, and whole grains. Minimize the use of monosodium glutamate, oyster sauce, pickles, and soy sauce, and increase the consumption of vinegar, scallions, garlic, wasabi, and chili peppers. Ensure to drink 1200 milliliters of water daily. Exercise can be incorporated into your daily routine in small increments. Among all forms of exercise, walking is the easiest to incorporate into your daily life.

17. 想要获得更长久，更健康，平时一定要戒烟，烟对人体的危害是非常大的，我国每年因吸烟导致疾病死亡的案例有很多，吸烟是疾病和死亡首要的可预防病因，酒平时可以适量的少喝点，但不喜欢的喝酒人也不要勉强自己，对于喜欢喝酒的人来说，男性每天1两白酒，葡萄酒每天不超过2两，啤酒每天不超过300毫升，女性喝酒的量都要在男性喝酒的量的一半以内。

17. To achieve a longer and healthier life, one must definitely quit smoking. Smoking is extremely harmful to the human body. In our country, there are many cases of diseases and deaths caused by smoking every year. Smoking is the primary preventable cause of diseases and death. Alcohol can be consumed in moderate amounts during daily life, but those who do not like to drink should not force themselves. For those who enjoy drinking, men should have no more than one cup (1 liang) of白酒 per day, no more than 2 cups (2 liang) of wine per day, and no more than 300 milliliters of beer per day. The amount of alcohol consumed by women should be no more than half of that consumed by men.

18. 早在几年前，就有记者采访他，问他健康长寿的秘诀。杨振宁说，他没有刻意养生，也不太喜欢运动，只是自己拥有不抽烟，不饮酒，经常喝白开水的习惯，最重要的就是，自己的心态非常好。

18. Several years ago, a journalist interviewed him and asked him about the secret to his health and longevity. Yang Zhenning said that he did not intentionally cultivate his health, nor did he particularly enjoy exercise. He simply had the habit of not smoking, not drinking alcohol, and often drinking plain water. The most important thing is that his mindset is very good.

19. 风雨如注，别人都仓皇逃窜。苏轼却在风雨之中坦然前行，一边悠然吟啸，一边手舞足蹈，无边无际的风雨，也变得诗意盎然，活灵活现。

19. The rain was pouring down heavily, and everyone else was in a panic, running away. However, Su Shi calmly walked through the storm, singing and clapping his hands, making the endless rain and wind poetic and vivid.

20. 俗话说得好：“笑一笑十年少，愁一愁白了头。”六十岁也算是人生的一个分界线，什么事情似乎都比不上享受人生来得重要。因此，到了六十岁，不要胡思乱想，不要为未发生之事烦心，乐观积极才是长寿之道。

20. As the saying goes, "A smile can add ten years to your life, while worry can turn your hair white." Sixty years old can be considered a dividing line in life, where nothing seems to matter more than enjoying life itself. Therefore, when you reach the age of sixty, don't let yourself be troubled by unnecessary thoughts or worries over things that have not happened. Optimism and positivity are the keys to a long and healthy life.

21. 世界是属于你的，也是属于我的，但归根到底是属于那些身体健康，活得长久的。保持乐观的心态，不惧风雨，笑傲江湖，才是一个人最顶级的养生，也是健康长寿的核心诀窍。

21. The world belongs to you, it belongs to me, but ultimately, it belongs to those who have good health and live a long life. Maintaining an optimistic attitude, fearlessly facing storms and trials, and laughing in the江湖, is the highest form of self-care for a person, and it is also the core secret to health and longevity.

22. 他看到的全是人世间的残缺和遗憾，而对自己拥有的无限美好视而不见，最后年纪轻轻就抑郁而终。

22. He saw nothing but the flaws and regrets of the world, ignoring the infinite beauty he possessed, and eventually, at a young age, he ended his life in depression.

23. 人到了六十岁要耳顺，这指的是个人的修行成熟，没有不顺耳之事。即听得进逆耳之言，詈骂之声也无所谓，无所违碍于心。因此，到了六十岁，凡事不要斤斤计较，要学会听取不同的建议和宽容待人，心胸大度才有益健康。

23. When a person reaches the age of sixty, they should have a compliant ear, which means that the individual's cultivation has matured, and there should be no unpleasantness to the ear. This means they can listen to unpleasant words and curses without any offense to their heart. Therefore, when one reaches the age of sixty, one should not be overly concerned with trivial matters, learn to listen to different suggestions, and be tolerant towards others. Having a broad-mindedness is beneficial to one's health.

24. 心态好的人，身上会有一种超强的免疫因子，可以抵御各种疾病的侵袭，拥有一种随时让自己快乐的能力。这样的人不管处于什么样的境遇，不管遭遇什么样的人和事，总能拥有很高的生活质量和幸福感。

24. People with a positive mindset possess a super strong immune factor that can resist attacks from various diseases and have the ability to make themselves happy at any time. Such individuals, regardless of their circumstances or the people and things they encounter, can always enjoy a high quality of life and a sense of happiness.

25. 生气一次对身体有多大的危害，相信大家也都知道，简单来说，生气是万病之源。因此，到了六十岁，过了知天命的年纪，就要懂得拿得起、放得下和想得开，遇到生气的事情先冷静思考一下，血畅气顺才是长寿之道。

25. How harmful a single outburst of anger can be to the body, I believe everyone knows. In simple terms, anger is the root of all diseases. Therefore, when one reaches the age of sixty, past the age of understanding one's destiny, one should learn to pick up and put down, and to let go. When faced with situations that provoke anger, one should first take a moment to calm and think, for smooth blood circulation and a tranquil mind are the keys to longevity.

26. 人到了六十岁，身体机能下降，很多疾病容易找上门来。为此，不少人会陷入巨大的精神焦虑中，其实现代医学很发达，大多数疾病都有解决方法。因此，到了六十岁，要学会面对衰老，正确对待疾病，减轻精神压力才能长寿。

26. When people reach the age of sixty, their physical functions decline and many diseases tend to appear. As a result, many people may fall into a state of severe mental anxiety. In reality, modern medicine is highly developed and most diseases have solutions. Therefore, when one reaches the age of sixty, one should learn to face aging, treat diseases correctly, and alleviate mental stress in order to live a long life.

27. 原因是他有一颗玻璃心，脆弱敏感，伤春悲秋，经常见花落泪，对月伤心。跟自己不相关的悲欢离合，也让他牵肠挂肚。历史文学中的恩怨情仇，也让他耿耿于怀。暮春时节一瓣花落，他感叹生命的凋零。金秋时节落叶萧萧，他伤感人生的迟暮。

27. The reason is that he has a fragile and sensitive heart like glass, prone to sadness at the change of seasons, often shedding tears upon seeing flowers fall or feeling sorrow in the moonlight. Even the joys and sorrows that do not concern him personally can tug at his heartstrings. The love, enmity, and grievances in historical literature also weigh heavily on his mind. In the late spring, with a petal falling, he laments the withering of life. In the golden autumn, with leaves rustling down, he feels the melancholy of aging.

28. 健康的人要全面摄取营养物质，而不宜偏于某一种。如皋百岁寿星中93%以上既吃大米、面粉等细粮，又吃玉米、大麦、元麦等粗粮;他们吃的稀饭主要是粳米、玉米面、大麦糁。粗粮、细粮、蔬菜、水果、花生等，既有正餐，又有小吃，还有零食，五花八门，药补不如食补，寿星们几乎异口同声地回答：“样样都吃不拣嘴。”

28. Healthy individuals should consume a balanced range of nutrients rather than favoring one type over others. Among the centenarians in Gaogou, over 93% of them not only eat fine grains like rice and flour, but also coarse grains such as corn, barley, and emmer wheat. The congee they eat is mainly made from glutinous rice, corn flour, and barley grits. Coarse and fine grains, vegetables, fruits, peanuts, etc., are consumed in both main meals and snacks, in a wide variety. It is widely believed that food supplements are not as effective as a balanced diet, and the centenarians almost unanimously replied: "We eat everything without being picky."

29. 他说：“莫听穿林打叶声，何妨吟啸且徐行，竹杖芒鞋轻胜马。”

29. He said, "Do not listen to the sound of leaves rustling through the forest, why not sing and shout as you leisurely walk, a bamboo staff and straw sandals are lighter than a horse."

30. 再看日本打破吉尼斯纪录的长寿老人田中加子，在100岁生日的时候，她吃着甜品，喝着奶茶，抽着烟，和孙女们一起蹦蹦跳跳。她一直不太注意生活方式，甚至吸烟喝酒，运动也很少，但她的心态一直都十分好。虽然经历过两次癌症，她都凭着良好的心态转危为安。

30. Looking at the centenarian Tanaka Kazu, who broke the Guinness World Record of longevity, on her 100th birthday, she was enjoying dessert, drinking milk tea, smoking, and jumping around with her granddaughters. She has never paid much attention to her lifestyle, even smoking and drinking alcohol, and rarely exercised, but her attitude has always been very positive. Despite having experienced two cancer attacks, she has always turned dangerous situations into safe ones with her good attitude.