——开启健康生活之门

——Open the door to a healthy lifestyle

1. 体检能够在疾病仍处于可以治疗的阶段及早确诊。无论是涂片检查、血压测试或是乳房X光造影检查，都应引起足够的重视。

1. Physical examinations can help in early diagnosis of diseases at a stage where they are still treatable. Whether it is a smear test, blood pressure measurement, or breast X-ray imaging, they should be given enough attention.

2. 文章说：“与吸烟者比，不吸烟者活到百岁的可能性增加25%；与不运动者比，定期运动可使活到百岁的可能性提高31%；与饮食多样性最低者相比，最高者成为百岁老人的几率增加23%。”

The text translates to English as follows: 2. The article states: "Compared to smokers, nonsmokers have a 25% increased chance of living to 100; compared to those who do not exercise, regular exercise can boost the likelihood of living to 100 by 31%; and compared to those with the lowest dietary diversity, those with the highest dietary diversity have a 23% higher chance of becoming a centenarian."

3. 近日，《美国医学会杂志》子刊发表的一项新研究，揭示了健康长寿的秘诀——不吸烟、规律运动和食物多样化。

3. A recent study published in a journal of the American Medical Association has revealed the secret to long and healthy life – not smoking, regular exercise, and a varied diet.

4. 年过25岁之后，每看1小时的电视，就会将人的寿命缩短20分钟。这是因为：看电视的时间越长，人体处于静坐不动、无所事事的时间就越长;肌肉得不到锻炼，热量得不到燃烧，人们患病和早逝的风险也增大了。

4. After the age of 25, every hour spent watching television can shorten one's lifespan by 20 minutes. This is because: the longer the time spent watching TV, the longer the body remains in a sedentary state, doing nothing; muscles do not receive exercise, calories are not burned, and the risk of falling ill and early death also increases.

5. 作为成年人，我们平均每天只笑5~15次，而儿童很容易就达到每天笑100次的数量。笑声可以增强免疫系统的功能，减少压力激素的释放，从而起到抵御癌症的作用。

5. As adults, we on average only laugh 5 to 15 times a day, while children can easily reach 100 times a day. Laughter can enhance the function of the immune system, reduce the release of stress hormones, thereby playing a role in fighting cancer.

6. 腰围比体重(或身高体重指数)更能预测心脏病，因为腰围可以显示内脏脂肪的存在。

6. Waist circumference is a better predictor of heart disease than weight (or body mass index), because waist circumference can indicate the presence of visceral fat.

7. 不吸烟，是一个人养生的头等大事。

7. Not smoking is the most important aspect of a person's health preservation.

8. 不管我们如何宣传吸烟的危害，生活中的吸烟群体仍然庞大，烟草利润永远在各大行业中稳居首位。吸烟对人的伤害是全方位的，是各种重特大疾病的重要诱因之一。不吸烟和戒烟，是我们爱健康，爱生命的重要表现。

8. No matter how we publicize the dangers of smoking, the group of smokers in our lives remains large, and tobacco profits always rank first among all industries. The harm of smoking to humans is comprehensive and is one of the important causes of various major diseases. Not smoking and quitting smoking are important expressions of our love for health and life.

9. 这听起来有些奇怪，但每天早上穿衣服的时候单腿轮换站立会迫使身体保持平衡，增强支撑脊柱的核心肌肉群(后背、骨盆和腹部)力量。这个好习惯可以让你老来获益。

9. It may sound a bit strange, but standing on one leg while getting dressed each morning will force the body to maintain balance and strengthen the core muscle groups that support the spine (back, pelvis, and abdomen). This good habit can bring you benefits in your later years.

10. 研究显示，经过冷藏的水果所含有的营养物质要少于在室温下保存的水果。比如，储存在碗中的番茄和辣椒，要比储存在冰箱里的同类果蔬含有双倍的β胡萝卜素和高达20倍的番茄红素。摄入这两种抗氧化剂，有利于心脏健康状况，能降低某些癌症的发病率。

10. Research shows that fruits stored in refrigeration contain fewer nutrients than those kept at room temperature. For example, tomatoes and peppers stored in a bowl have twice the amount of beta-carotene and up to 20 times the amount of lycopene compared to those stored in the refrigerator. Consuming these two antioxidants is beneficial for heart health and can reduce the incidence of certain cancers.

11. 运动的作用可以替代药物，但所有的药物都不能替代运动。

11. The effects of exercise can substitute for medication, but no medication can substitute for exercise.

12. 与每周进行两次性生活的人相比，每个月性生活不到一次的人过早死亡的风险会增倍。拥有健康性生活的夫妇看起来会年轻7岁，这或许是因为性生活能减轻压力、满足感更强和睡眠质量更好。

12. Compared to those who have sex twice a week, individuals who have less than one sexual encounter per month have twice the risk of premature death. Couples who engage in a healthy sex life appear to look seven years younger, which might be due to the fact that sex can reduce stress, provide greater satisfaction, and improve the quality of sleep.

13. 每天吃8份或8份以上果蔬的人死于心脏病的可能性要比只吃3份果蔬的人低1/4。这是因为额外多吃的果蔬里含有大量重要的维生素和抗氧化剂，提高了免疫系统的功能，避免人体过早衰老。

13. People who consume 8 or more servings of fruits and vegetables daily have a 25% lower chance of dying from heart disease compared to those who consume only 3 servings. This is because the additional fruits and vegetables contain a large amount of important vitamins and antioxidants, which enhance the function of the immune system and prevent premature aging of the human body.

14. 核桃是最健康的坚果，因为它含有效力最强的能抗疾病和抗衰老的抗氧化剂。每天吃3个就能充分受益

14. Walnuts are the healthiest nuts because they contain the most potent antioxidants that can fight diseases and aging. Eating three a day can fully benefit from them.

15. 乐观主义者比悲观主义者能多活12年。爱抱怨的人更容易患上病毒性疾病，不太愿意进行必要的自我体检(如乳腺癌和皮肤癌的筛查)。

15. Optimists tend to live 12 years longer than pessimists. Complainers are more prone to viral diseases and less inclined to undergo necessary self-examinations (such as screenings for breast and skin cancer).

16. 建立亲密的友谊关系和家庭纽带是长寿健康的秘诀。朋友能够提供情感支持，有助于人们应对压力;感受到被关爱能促进大脑生成多巴胺和后叶催产素，从而有利于大脑生长和延缓衰老。每个人结交的最优朋友数量是6个。

16. Establishing close friendships and family bonds is the secret to longevity and health. Friends can provide emotional support, which helps people cope with stress; feeling loved can promote the production of dopamine and oxytocin in the brain, thus benefiting brain growth and delaying aging. The optimal number of friends a person should have is six.

17. 生命在于运动，静止等于死亡。运动可以激活全身的免疫细胞，增强对各种疾病的抵抗力和自愈力。同时可以促使大脑分泌多巴胺和内啡肽，让生命产生某种快感，从而缓解压力，释放情绪，治愈心灵。

17. Life lies in movement, and stillness is equal to death. Movement can activate immune cells throughout the body, enhance resistance to various diseases, and improve self-healing abilities. At the same time, it can prompt the brain to secrete dopamine and endorphins, which can bring a certain sense of pleasure to life, thus alleviating stress, releasing emotions, and healing the soul.

18. 蚂蚁从不挑食，叫什么吃什么，各种植物，各种昆虫，各种微生物，它都可以进食，并且每顿都不多吃，微微有点饱腹感就行了。

18. Ants are not picky eaters; they eat whatever they are called upon to eat. They can consume various plants, insects, and microorganisms, and they don't eat too much in each meal; just a slight sense of fullness is enough.

19. 苹果汁有助于大脑保持年轻状态。每天只需要喝2杯苹果汁就能减少认知障碍症患者大脑中黏性斑块的形成。

19. Apple juice helps keep the brain young. Drinking just 2 cups of apple juice daily can reduce the formation of sticky plaques in the brains of patients with cognitive impairment.

20. 茶中富含的抗氧化剂(多酚)有助于人体抵御心脏病、癌症和过早老化。适量饮茶的人比不经常饮茶的人要活得长。需要记住的是：喝茶之前要充分搅拌茶水，这种方法能让茶水多释放出15%的抗衰老成分。

20. The abundant antioxidants (polyphenols) in tea help the human body combat heart disease, cancer, and premature aging. People who drink tea in moderation live longer than those who do not drink tea frequently. It is important to remember: before drinking tea, you should stir the tea water thoroughly. This method allows the tea to release an additional 15% of anti-aging components.

21. 研究证实牙龈疾病与人们患上其他疾病(包括心脏病、糖尿病和某些癌症)的风险增加之间存在关联。所以，牙科专家建议人们每晚都要清洁牙齿。

21. Research has confirmed that there is an association between gum disease and an increased risk of people developing other diseases (including heart disease, diabetes, and certain types of cancer). Therefore, dental experts advise people to clean their teeth every night.

22. 经常唱歌比服用维生素对健康的促进功效更大。淋浴时歌唱，能减轻压力，促进心脏健康，防止抑郁症。

22. Singing regularly is more beneficial to health than taking vitamins. Singing in the shower can reduce stress, promote heart health, and prevent depression.

23. 吸烟不仅会让人的寿命缩短约10年，还会降低老年阶段的生活质量，因为吸烟者更容易患上让身体感觉虚弱的疾病。

23. Smoking not only shortens a person's lifespan by about 10 years, but also reduces the quality of life in old age, as smokers are more prone to diseases that make the body feel weak.

24. 对家族成员的健康史有清晰的了解，可以预测自己未来的健康状况，因为多种疾病都与遗传有关，特别是心脏病和癌症。

24. Having a clear understanding of the family health history can predict one's future health status, as many diseases are related to genetics, especially heart disease and cancer.

25. 药王孙思邈活到100多岁，他写下的《千金方》堪称养生绝学，其中一条就是主张“蚁食”，就是像蚂蚁一样吃东西。

25. The Medicinal King Sun Simiao lived to be over 100 years old. The "Qianjin Fang" he wrote is considered the ultimate knowledge of health preservation, one of which is advocating for the "ant-like eating," meaning eating in the same manner as ants.

26. 一个人能否健康长寿，25%和基因有关，75%和生活方式有关。也就是说，健康长寿的大部分原因可以由我们自己来把控，取决于我们的生活方式。

26. Whether a person can live a long and healthy life is 25% related to genes and 75% related to lifestyle. That is to say, the majority of the reasons for a long and healthy life can be controlled by ourselves and depend on our lifestyle.

27. 有人会抬杠，任何东西都有两面性，有利就有弊，有弊就有利，从这个规律来看，吸烟肯定有某种正面意义。那我问你，对你个人而言，艾滋病有没有好处？是不是为了这个“好处”甘愿得艾滋病？

27. Some people might argue that everything has two sides, with benefits and drawbacks, and drawbacks can also bring benefits. From this perspective, smoking must have some positive meaning. So, I ask you, for yourself personally, does AIDS have any benefits? Would you be willing to contract AIDS for this "benefit"?

28. 在运动的酣畅淋漓之中，你全身的能量得到激活，健康的源泉不断奔涌，你会变成一个身心强大的人。

28. In the midst of vigorous movement, your entire energy is activated, the source of health constantly surges, and you will become a person with both strong body and mind.

29. 健康是人生最重要的一个课题，不吸烟，爱运动，饮食多样化，我们才能健康长久，延年益寿。

29. Health is the most important topic in life. By not smoking, loving sports, and having a diverse diet, we can maintain good health for a long time and prolong our lives.

30. 而人类则不然，因为条件极大改善，食物极大丰富，口味越来越刁钻，饮食习惯越来越挑剔，只是选择自己喜欢的东西吃，而对不喜欢的食物和味道敬而远之。时间一长，就会造成营养的残缺，损害自己的健康。

30. However, humans are not the same. Because of the greatly improved conditions and abundant food, tastes have become increasingly sophisticated, and dietary habits have become more picky, only choosing to eat what they like and avoiding foods and flavors they dislike. Over time, this can lead to nutritional deficiencies and harm one's health.

31. 我们随处可以看见一条标语：吸烟有害健康。

31. We can see a slogan everywhere: Smoking is harmful to health.

32. 经常有人发表歪理邪说：饭后一支烟，赛过活神仙。睡前一杯酒，活到九十九。医学研究早就证明，一缕烟，一滴酒，对健康有害无益。

32. It is often said incorrectly that: A cigarette after a meal is better than a living immortal. A glass of wine before bed can live to be ninety-nine. Medical research has long proven that a puff of smoke and a drop of wine are harmful rather than beneficial to health.

33. 有1000多项研究证实信仰与长寿之间存在关联。这是因为，坚定的信念有助于人们应对压力，对心脏、呼吸道和消化道都有保护作用。

33. Over 1000 studies have confirmed the association between faith and longevity. This is because, strong beliefs help people cope with stress, and they have protective effects on the heart, respiratory system, and digestive system.

34. 我们一定要告别懒惰，让自己运动起来。可以迎着晨风奔跑，可以到健身房撸铁，可以登山，游泳，可以散步，打球。

34. We must definitely say goodbye to laziness and get ourselves moving. We can run in the morning breeze, lift weights at the gym, go hiking, swim, take a walk, or play sports.

35. 养宠物有镇静效果，能降低血压和减少人们心脏病发作的可能性。另一项研究显示，每天遛狗的人比不养狗的人平均多活7年。

35. Keeping pets has a calming effect, can lower blood pressure, and reduce the likelihood of people suffering from heart attacks. Another study shows that people who walk their dogs every day live an average of 7 years longer than those who do not own dogs.

36. 每种食物包含的营养物质各有不同，只有不偏食，不挑食，既补充肉类，又吃些瓜果蔬菜，荤素结合，合理搭配，才是良好的饮食习惯。

36. Each type of food contains different nutrients, and only by not being picky or having a preference for certain foods, by supplementing with meats and also consuming fruits, vegetables, and combining both savory and vegetarian dishes in a balanced way, can one develop a good eating habit.

37. 经常运动的人，体内的生态系统犹如一汪清泉，沁人心脾。久坐不动的人，体内的生态系统就像一潭死水，毫无生机。

37. For those who engage in regular exercise, the ecosystem within their bodies is like a spring of fresh water, refreshing and invigorating. On the other hand, for those who sit for long periods without movement, the ecosystem within them resembles a stagnant pond, devoid of vitality.

38. 缺乏维生素D会增加人们患上许多潜在致命性疾病的风险。建议每天中午前后晒太阳15-30分钟，同时确保自己不会被晒伤，否则健康功效就会前功尽弃。

38. A lack of vitamin D increases the risk of many potentially fatal diseases. It is recommended to expose yourself to the sun for 15-30 minutes around noon each day, while ensuring that you do not get sunburned, otherwise the health benefits would be negated.