在繁忙的生活节奏中，我们渴望掌握中医精髓，坚持运动与节制饮食，迈向健康生活。本文将带你开启一段探寻中医智慧、追求身心平衡的旅程。

Amidst the hustle and bustle of modern life, we yearn to grasp the essence of traditional Chinese medicine, adhere to regular exercise and dietary moderation, and move towards a healthy lifestyle. This article will take you on a journey of exploring the wisdom of traditional Chinese medicine and pursuing a balance of mind and body.

1. 这方面主要是把握住十二时辰中的四个时辰——子午卯酉的起居。也就是半夜11点到1点的子时、中午11点到1点的午时、早上5点到7点的卯时、下午5点到7点的酉时。那应该怎样起居、作息呢？

1. This mainly involves regulating the living and working habits during four of the twelve periods of the day – the periods of Zǐ (midnight 11 PM to 1 AM), Wǔ (midday 11 AM to 1 PM), Mǎo (early morning 5 AM to 7 AM), and Yǒu (evening 5 PM to 7 PM). How should one arrange their living and working habits during these periods?

2. 可以激活体内长寿基因；

2. Can activate the longevity genes within the body.

3. 当然严格地说，佛家不讲 养生 ，但是客观上看，佛家最 养生 。佛家讲修心、吃素食，养成良好的生活习惯：少吃多餐，饭只吃七分饱。早上要吃好，中午要吃饱，晚上要吃少。

3. Of course, strictly speaking, Buddhism does not advocate for health preservation. However, objectively speaking, Buddhism is the most conducive to health. Buddhism emphasizes cultivating the mind, adhering to a vegetarian diet, and forming good habits: eating less but more frequently, and only eating to about seventy percent of fullness. Breakfast should be well-eaten, lunch should be sufficiently eaten, and dinner should be light.

4. 学习中医，可以更好的观察自己的身体，了解寒暑阴阳湿燥虚实的症状，通过一些特定手法实现身心的和谐。

4. Studying traditional Chinese medicine can help you better observe your own body, understand the symptoms of cold and heat, yin and yang, dampness and dryness, and deficiency and excess, and achieve harmony between the body and mind through some specific techniques.

5. 中医药生讲究的是精气神的状态，中华文化的符号象征——太极图非常形象地描绘了精气神三者交合、相互滋生、相互助长的关系。 养生 最根本的要求还是会回到神与精、气的和谐交融，保持一种生生不息、生机活泼的状态。

5. Traditional Chinese medicine emphasizes the state of Qi, spirit, and vitality. The symbol of Chinese culture, the Tai Chi symbol, vividly depicts the intermingling, mutual growth, and mutual enhancement of the three aspects of Qi, spirit, and vitality. The most fundamental requirement of health preservation still returns to the harmonious blend of spirit and Qi, maintaining a state of continuous vitality and liveliness.

6. 余生，请自学中医，坚持运动，优化饮食，以最优质的养生方式，打造一个全新的自己。

6. In the remaining years, please self-study traditional Chinese medicine, persist in physical exercise, optimize your diet, and create a new and improved version of yourself through the most superior health preservation methods.

7. 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。

7. People who exercise regularly have an internal ecosystem that is like a clear spring, refreshing and invigorating. On the other hand, those who sit for long periods without moving have an internal ecosystem that resembles a stagnant pond, devoid of vitality.

8. 中医认为，身体就是一个小宇宙，有着阴阳五行相生相克，必须像宇宙一样达到一种动态平衡，和谐一体，才能健康长寿，反之，就会出现一系列疾病。

8. According to traditional Chinese medicine, the body is considered a microcosm, with the interplay of yin and yang and the five elements interacting and opposing each other. It must achieve a dynamic balance, like the universe, and be harmonious as a whole in order to maintain health and longevity. Conversely, a series of diseases may arise.

9. 可以预防心脑血管疾病；

9. Can prevent cardiovascular and cerebrovascular diseases.

10. 很多疾病都是吃出来的，控制饮食，戒烟限酒，饭吃三分饱，不吃高盐高糖高脂食物，不吃垃圾食品，优化饮食结构，才能健康长寿。

10. Many diseases are caused by what we eat. To maintain health and longevity, one must control their diet, quit smoking and limit alcohol consumption, eat to only three-quarters fullness, avoid high-sodium, high-sugar, and high-fat foods, avoid junk food, and optimize their dietary structure.

11. 每个生命都是一个生态系统，学习中医，可以让我们用高维的理念和方式，呵护和修复这个生态系统。

11. Every life is an ecosystem. Learning traditional Chinese medicine allows us to protect and repair this ecosystem with the help of high-dimensional concepts and methods.

12. 为什么要自学中医？因为中医是一套自成体系的养生系统，它符合人体以及天地宇宙的规律，是让人长保健康的最重要的法门。

12. Why should one self-study traditional Chinese medicine? Because traditional Chinese medicine is a self-contained system of health preservation, which conforms to the laws of the human body and the universe, and is the most important method to maintain health for a long time.

13. 无氧运动是指人体肌肉在“缺氧”的状态下高速剧烈的运动，这种运动强度太高、运动量过大，肌肉酸痛，累得气喘吁吁、大汗淋漓、精疲力尽。有氧运动是指人体在氧气充分供应的情况下进行的运动锻炼。

13. Anaerobic exercise refers to the rapid and intense physical movement of the human muscles under the condition of "hypoxia." This type of exercise has an extremely high intensity and excessive amount of movement, causing muscle soreness, exhaustion, shortness of breath, heavy sweating, and a feeling of extreme fatigue. Aerobic exercise refers to physical exercise that is performed with sufficient oxygen supply to the body.

14. 健康的乞丐比生病的国王更快乐。

14. A healthy beggar is happier than a sick king.

15. 食不过饱，饮不过量。

15. Eat to the point of satisfaction, not to excess; drink to the point of refreshment, not to intoxication.

16. 我们最好进行多样运动，比如有氧运动和无氧运动相结合，挥拍类运动和力量训练相结合，为自己的身体保驾护航。

16. It's best for us to engage in a variety of exercises, such as combining aerobic and anaerobic exercises, as well as combining racket sports with strength training, to safeguard our bodies.

17. 中医 养生 其实蕴含着中国最古老的的智慧：日出而作，日落而息，讲究遵循天道，所以在 养生 的过程中，我们最基本也要做到早睡早起，给五脏六腑一个休养的时机。

17. Chinese medicine and health preservation actually embody the oldest wisdom of China: working at sunrise and resting at sunset, emphasizing the importance of adhering to the laws of nature. Therefore, in the process of health preservation, the most basic thing we should do is to go to bed early and wake up early, giving the five internal organs and six bowels a chance to rest and rejuvenate.

18. “作劳”就是“劳作”、劳动工作，对 养生 而言就是运动，“不妄”就是不要太过分，运动量不要太过分。按照现代的说法就是尽量不要做太多无氧运动，要多做有氧运动。

18. "作劳" refers to "labor" or "work," and in the context of health preservation, it means exercise. "不妄" means not to overdo it, not to exceed the appropriate amount of exercise. In modern terms, it means to avoid doing too much anaerobic exercise and to focus on more aerobic exercises.

19. 在学习中医的过程中，必备的就是学习中医 养生 之道，来理解中医的理念，那么 养生 之道是什么呢一般指的是通过各种方法颐 养生 命、增强体质、预防疾病，从而达到延年益寿的一种活动。

19. In the process of learning traditional Chinese medicine, it is essential to study the principles of "health preservation" in order to understand the concepts of traditional Chinese medicine. So, what are the principles of health preservation? Generally speaking, it refers to an activity that involves various methods to nourish life, enhance physical health, and prevent diseases, with the aim of extending longevity.

20. 那么 养生 有几个方面呢？我们可以从《黄帝内经》中窥见一二，总得来说，中医 养生 可以总结为四个方面：饮食、起居、运动、情志。

20. Then, what are the aspects of health preservation? We can get a glimpse of them from the "Yellow Emperor's Internal Classic." In general, traditional Chinese medicine health preservation can be summarized into four aspects: diet, living habits, exercise, and emotions.

21. 在这个饮食极为丰富的时代，我们更要管住自己的嘴巴，不贪美味，少吃为妙。

21. In this era of abundant diets, we should be even more careful about controlling our appetites, not indulging in deliciousness, and it's better to eat less.

22. 现在人生活普遍不 健康 ，身体锻炼也较少，所以在 养生 时，也要适当的配合运动的锻炼，才能起到最佳的效果。

22. Nowadays, people's lives are generally unhealthy and physical exercise is less frequent. Therefore, when engaging in health preservation, it is also necessary to appropriately combine physical exercise to achieve the best effects.

23. 学好中医养生，学一家人都不要愁身体健康，除非那些意外的事件，否则我们的身体都是杠杠的 !现在很多疾病都是由于不良的生活习惯造成的，所以如果我们学习好中医养生之后，基本上可以戒掉那些不良的生活习惯，让自己的生活方式得到了大自然的允许 ，这基本上能够为我们的身体健康创造了良好的条件 。现在我们一起来分析中医养生学的好处有哪些

23. Mastering traditional Chinese medicine health preservation ensures that the whole family doesn't have to worry about their physical health, unless there are unexpected events, otherwise our bodies are incredibly robust! Many diseases today are caused by poor lifestyle habits, so after learning traditional Chinese medicine health preservation, we can basically quit those bad habits, allowing our lifestyle to be permitted by nature. This basically creates good conditions for our physical health. Now, let's analyze the benefits of traditional Chinese medicine health preservation.

24. 现代生活，人们的家就真是非常的强，各种各样的人互相比攀。想要活得更漂亮的人生，似乎是为了让别人看到，这些都是因为我们太久，活在繁杂的世俗中，而忘却了一个人来到世界是为了什么 !当中医养生知识进入你的生活，成为你生活里的一部分之后，你会发现你处事的态度就没有那么的不自我，如果你学会中医养生，那么你会认为其实我们只有身体健康，学会知足就会感到很幸福 !对他人的诽谤和侮辱，我们也许会非常的难受，但也不至于对别人大吵大闹，因为这都没什么意思 ，原谅别人也是放过自己 ，与他人争吵动肝动怒对自己是更大的伤害 ，学会中医养生，那么您会是一个心宽体胖的人 !

24. In modern life, people's homes are incredibly strong, and various individuals are constantly comparing and vying with each other. The desire to live a more beautiful life seems to be about showing others, all because we have been living in the complex secular world for too long, and have forgotten why a person comes into the world! When the knowledge of traditional Chinese medicine and health preservation enters your life and becomes a part of it, you will find that your attitude towards dealing with things is not as self-centered. If you learn about traditional Chinese medicine and health preservation, you will come to believe that all we really need is good health, and once you learn to be content, you will feel very happy! The defamation and insult to others may cause us great discomfort, but it is not enough to cause a big fuss with others, because all this doesn't mean much. Forgiving others is also letting go of yourself; arguing and becoming angry with others is more harmful to oneself. By learning traditional Chinese medicine and health preservation, you will become someone with a broad mind and a healthy body!

25. 其实是各个方面的综合 ，教你学会调整自己的心理，教你学会调整自己的身体且各方面去教会你为人处世 !

25. It is actually a comprehensive synthesis in various aspects, teaching you to adjust your own psychology, teaching you to adjust your own body, and teaching you how to deal with people and things in various ways!

26. 哪怕你是一个普通人，只要身心健康，一样可以享受快乐。哪怕你是一个达官显贵，如果疾病缠身，一样生无可恋。

26. Even if you are an ordinary person, as long as you are physically and mentally healthy, you can still enjoy happiness. Even if you are a dignitary or noble, if you are plagued by illness, you can still feel despair at life.

27. 生命在于运动，静止必然衰朽。

27. Life lies in motion, and stillness is bound to decay.

28. 中医 养生 首先强调了“调和阴阳”，饮食是人从外界环境吸取赖以生存的营养与能量的主要途径，是生命活动的基础，与人的生存息息相关。

28. In traditional Chinese medicine and health preservation, the first emphasis is on "harmonizing yin and yang." Diet is the main way for humans to absorb the nutrition and energy necessary for survival from the external environment, which is the foundation of life activities and is closely related to human survival.

29. 按照五行把茶分为五类，五类茶和五行一一相配，不同体质的人就可以按照五行原理选择适合的茶。

29. Tea is categorized into five types according to the Five Elements, and each type of tea is paired with one of the Five Elements. People with different constitutions can choose the appropriate tea based on the principle of the Five Elements.

30. 最优质的养生就是做好三件事，自学中医，坚持运动和少吃。

30. The best way to maintain health is to do three things: self-study traditional Chinese medicine, keep exercising, and eat less.

31. 中医养生提倡运动养生，饮食养生假如我们在日常生活中能够做到吃饭按时，规律，饮食清淡，那么我们肠胃疾病一定会大大的减少 ，一些内脏器官也不会那么容易受到伤害 ，中医养生如果一直在您的大脑萦绕不去 ，那么您的身体疾病已经减少了一大半 。如果您经常强调运动的重要性并经常出去运动的话，我相信您的新机，您的肝脏等等都会非常的健康 ，个人看起来青春活力，皮肤红润，头发有光泽 那是因为中医养生知识已经进入您的生活，成为零知识的一部分，成为您习惯里的一部分 ，你已经做到了预防疾病发生的根源。

31. Chinese traditional medicine emphasizes the importance of physical exercise in health preservation. Dietetic health promotion suggests that if we can maintain regular and timely meals, eat a light diet in our daily lives, then the likelihood of gastrointestinal diseases will significantly decrease, and some internal organs will not be as easily damaged. If the concept of Chinese traditional medicine health preservation constantly lingers in your mind, then your body diseases have already been reduced by half. If you frequently emphasize the importance of exercise and often go out to exercise, I believe that your new cells, liver, and so on will be very healthy. In appearance, you will look youthful and energetic, with rosy skin and lustrous hair. This is because the knowledge of Chinese traditional medicine health preservation has become a part of your life, an integral part of your knowledge, and a part of your habits. You have already done what it takes to prevent the root causes of disease.

32. 如果把生命比作一个化学反应式，基因像身体本身，低欲和克制是健康的条件，运动是健康的催化剂。

32. If life is likened to a chemical reaction, genes are like the body itself, while low desire and self-restraint are conditions for health, and exercise acts as a catalyst for health.

33. 中国的 养生 主要有四大派，这四派都有一个源头：易经。四大派即指道家 养生 、儒家 养生 、佛家 养生 、医家 养生 ，儒家 养生 偏于阳，道家 养生 偏于阴，佛家 养生 偏于讲修心。

33. Chinese health preservation mainly has four major schools, all of which have their origin in the I Ching. The four schools refer to Taoist health preservation, Confucian health preservation, Buddhist health preservation, and medical health preservation. Confucian health preservation tends to focus on the positive aspects, Taoist health preservation on the negative aspects, and Buddhist health preservation on cultivating the mind.

34. 拥有再多的权势和财富，都不如拥有一个健康的身体。

34. No matter how much power and wealth one has, it is never as valuable as having a healthy body.

35. 可以提高新陈代谢效率；

35. Can improve the efficiency of metabolism.

36. 就“饮”而言，中国人有三大饮：饮酒、饮茶、饮水。岐伯这里讲的“饮”是指饮酒，饮酒也要节制。饮茶也要按照“阴阳中和”的总原则，按照《黄帝内经》人分为五种体质，而茶分六种：绿茶、红茶、青茶、白茶、黄茶、黑茶。

36. Regarding the concept of "drinking," Chinese people have three major types of drinks: drinking alcohol, drinking tea, and drinking water. Qi Bo is referring to drinking alcohol here, and it is also important to moderate the consumption of alcohol. Tea should also be consumed in accordance with the general principle of "yin-yang harmony." According to the Yellow Emperor's Internal Canon, people are divided into five types of constitutions, and tea is categorized into six types: green tea, black tea, oolong tea, white tea, yellow tea, and dark tea.

37. 可以延缓衰老速度；

37. Can slow down the aging process.

38. 科学研究发现，吃得少，保持空腹力，至少有以下好处：

38. Scientific research has found that eating less and maintaining fasting strength have at least the following benefits:

39. 把精力多用在养生上，以健康而美好的方式度过一生。

39. Spend more energy on maintaining health, and live a life full of health and beauty.

40. 有时候我们感到精神萎靡，一蹶不振，就去锻炼身体，大汗淋漓之后，整个人的状态就会发生翻天覆地的变化。

40. Sometimes we feel spiritually depleted and disheartened, and then we engage in physical exercise. After a profuse sweating, the entire state of a person can undergo a dramatic change.

41. 在学习中医入门的时候，《黄帝内经》是我们必须要学习研究的一部中医经典，而其中所蕴含的 养生 智慧也是值得我们现在去学习，去使用的，中医博大精深，我们不仅仅要发扬传承，更要脚踏实地的运用到生活中去，这样才是真正的学会了中医。

41. When learning the basics of traditional Chinese medicine, "The Yellow Emperor's Inner Canon" is a classic text in traditional Chinese medicine that we must study and research. The health wisdom it contains is also worth learning and applying in our time. Traditional Chinese medicine is profound and vast, and we should not only carry forward and inherit it but also apply it realistically in our daily lives. This is the true mastery of traditional Chinese medicine.

42. 越来越多的人意识到养生的重要性，与其在追名逐利中糟蹋自己，在无效社交中消耗自己，不如放下对外界的执念，好好养生，给自己一个棒棒的身体。健康快乐，比什么都重要。

42. An increasing number of people are realizing the importance of maintaining health. It's better to focus on taking care of oneself than to waste oneself in the pursuit of fame and wealth or to exhaust oneself in fruitless social interactions. It's better to let go of attachments to the outside world and to take good care of one's health, giving oneself a strong and healthy body. Health and happiness are more important than anything else.

43. 可以增加多巴胺和内啡肽的分泌，缓解压力，释放情绪，保持内心愉悦。

43. It can increase the secretion of dopamine and endorphins, alleviate stress, release emotions, and maintain inner joy.