揭开日常折寿习性的神秘面纱，即刻调整以延年益寿！

Unveil the mystery of the daily habits that shorten life and adjust them immediately to live longer!

1. 世界卫生组织研究发现，一个人的寿命长短，50%取决于心态，25%取决于生活方式，另外25%取决于遗传基因。

1. A World Health Organization study found that a person's lifespan is 50% determined by their mindset, 25% by their lifestyle, and the remaining 25% by genetic factors.

2. 对于最后一项，我们没有办法。但前面75%的主导权却在我们手上。做好以下三件事，杜绝主要的折寿原因，我们就可以健康长寿。

2. For the last item, we have no way. However, we have control over the first 75%. By doing the following three things, we can eliminate the main causes of premature aging and achieve a healthy and long life.

3. 科学研究表明，一个人90%的疾病，都和情绪有关。

3. Scientific research shows that 90% of a person's diseases are related to emotions.

4. 中医经典《黄帝内经》也说：喜伤心，怒伤肝，忧伤肺，思伤脾，恐伤肾。任何一种情绪的强烈变化都会对身体造成损害，尤其是负面情绪，损害十分严重。

4. The classic Chinese medical text, "The Yellow Emperor's Inner Canon," also states: Joy harms the heart, anger harms the liver, sadness harms the lungs, worry harms the spleen, and fear harms the kidneys. Any strong change in emotion can cause harm to the body, especially negative emotions, which can be extremely detrimental.

5. 人在负面情绪的折磨之下，比如发怒，悲伤，抑郁，体内的基因会悄然发生变化，时间久了，基因变异，细胞分裂异常，以癌症为代表的重特大疾病悄然来袭。

5. Under the torment of negative emotions such as anger, sadness, and depression, the genes within the body quietly undergo changes. Over time, these genetic mutations and abnormal cell division may quietly lead to major diseases, represented by cancer.

6. 如果产生了不好的情绪，一定要及时与外界沟通交流，用正确的方式排解出去，从而建构积极乐观的情绪。比如从亲人朋友那里得到安慰和鼓励；出门旅行，在大自然的美景中治愈自己；去做一次按摩，让自己保持松弛感。

6. If negative emotions arise, it is important to communicate and interact with the outside world promptly, and to expel them in the correct way, thereby building positive and optimistic emotions. For example, seek comfort and encouragement from family and friends; go on a trip to heal yourself amidst the beauty of nature; get a massage to maintain a sense of relaxation.

7. 心态是健康的决定性因素，而情绪是心态的表现形式。拥有一个乐观豁达的心态，打开情绪的枷锁，让自己保持愉悦、放松、舒适的状态，我们才能延年益寿。

7. Attitude is the decisive factor for health, and emotions are the manifestation of attitude. Possessing an optimistic and open-minded attitude, unlocking the shackles of emotions, and keeping oneself in a state of joy, relaxation, and comfort, is the key to longevity.

8. 现代社会，“生命在于运动”的理念已经深入人心。有人太过懒散，或者怕吃苦，不去运动。有人把健康看得非常重，大量运动。但是，这是两个极端，都不可取。我们要在运动的不足和过量之间寻找平衡，适量运动，坚持运动，才是正确科学的做法。

8. In modern society, the idea of "life lies in motion" has been deeply rooted in people's minds. Some people are too lazy or afraid of hardship, and they don't engage in physical activities. Others place great importance on health and engage in excessive exercise. However, both extremes are not advisable. We should strive to find a balance between insufficient and excessive exercise, and engage in moderate physical activity consistently. This is the correct and scientific approach.

9. 经常运动的人，体内生态系统有如一汪清泉，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。

9. For those who engage in regular physical activity, their internal ecosystem is akin to a spring of fresh water, refreshing and invigorating. For those who sit idle for extended periods, their internal ecosystem resembles a stagnant pond, devoid of vitality.

10. 运动是一种全方位的美好。不管如何，不能给自己的懒惰找借口，让自己动起来，健康才有希望。但要根据自己的情况，循序渐进，适量运动，不因运动过量损害自己的身体机能。

10. Exercise is a holistic beauty. In any case, do not make excuses for your laziness and get moving, for only then does health have a chance. However, one should progress gradually according to their own condition, engage in moderate exercise, and not overdo it to the point of harming their body's functions.

11. 美国运动协会研究发现，每天30分钟中等强度的运动最好，运动方式以挥拍类运动，比如打羽毛球，乒乓球最好。

11. The American Sports Association found that 30 minutes of moderate-intensity exercise daily is best, with racket sports such as badminton and table tennis being ideal.

12. 古人说：爽口食多偏作病，快心事过恐生殃。

12. The ancients said: Too much of a delicious meal can lead to illness, and excessive happiness may bring disaster.

13. 很多病都是吃出来的。我们一定要管住自己的嘴，优化饮食结构，不吃高油高盐高糖食品，不吃不健康的食品，不抽烟饮酒，不依赖奶茶、浓茶、饮料等饮品，坚持吃多种类食物，保证营养均衡。

13. Many diseases are caused by eating. We must control our mouth, optimize our dietary structure, avoid high-oil, high-salt, and high-sugar foods, refrain from unhealthy foods, not smoke or drink alcohol, and not rely on drinks like bubble tea, strong tea, and beverages. We should stick to eating a variety of foods to ensure a balanced nutrition.

14. 据统计，最影响人类寿命的疾病，是心血管疾病，超过癌症成为人类健康第一杀手。比如脑梗，心梗等，凶险之极。而心血管疾病跟饮食习惯息息相关，比如肉类，脂类，糖类，摄入过多，就加速动脉粥样硬化，大大提升心血管疾病概率。

14. According to statistics, the disease that most affects human lifespan is cardiovascular disease, surpassing cancer to become the number one killer of human health. For example, cerebral infarction and myocardial infarction are extremely dangerous. Cardiovascular diseases are closely related to dietary habits, such as excessive intake of meats, fats, and sugars, which accelerates atherosclerosis and significantly increases the probability of cardiovascular diseases.

15. 我们体检出来的很多慢性病，去脂肪肝，颈动脉斑块，糖尿病，都是吃出来的。

15. Many chronic diseases we discovered through physical examination, such as fatty liver, carotid artery plaques, and diabetes, are all caused by eating habits.

16. 优化自己的饮食结构，远离慢性病，是延年益寿的关键。

16. Optimizing one's dietary structure and keeping away from chronic diseases is the key to extending one's lifespan.

17. 健康才是人生最大的财富，让我们以高度自律的精神，建构积极良好的生活方式，保持乐观的情绪，活得健康长久。

17. Health is the greatest wealth in life. Let us build a positive and healthy lifestyle with a spirit of high self-discipline, maintain an optimistic mood, and live a healthy and long life.

18.

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19. 美国有营养学家表示减少卡路里的摄入，便可以有效地延长生命曲线。主要利用的原理是降低蛋白质合成的速度，保证生命活动的基本营养物质。但是随着研究的不断深入，吃的少并不能直接与延长寿命进行挂钩。要想建立两者的充分必要条件关系，比较好的做法是搭建科学合理的物质基础。

19. Nutritionists in the United States have stated that reducing calorie intake can effectively extend the life curve. The main principle used is to slow down the speed of protein synthesis to ensure the basic nutrients for life activities. However, as research continues to delve deeper, eating less does not directly correlate with extending lifespan. To establish a sufficient and necessary condition relationship between the two, a more reasonable approach is to build a scientific and rational material foundation.

20. 一昧地限制饮食的分量，虽然可以降低身体运动消耗的能量，但是会对体质造成一定程度的损害。长期地处于饥饿状况，也不利于肠胃的消化运作。因此处于青春期发育的用户，应该合理地规范饮食数量。避免出现拣了芝麻丢了西瓜的尴尬处境。

20. Restricting food portions excessively may reduce the energy expenditure from physical activity, but it can cause a certain degree of harm to one's constitution. Long-term hunger is also不利于 the digestive function of the intestines and stomach. Therefore, users in the puberty stage of development should reasonably regulate their food intake. Avoid ending up in an embarrassing situation where you pick the sesame seeds but lose the watermelons.

21. 补充带有乳白色糖的食材要尽可能地不必吃：我要求自身只有在健身运动时吃甜食，禁不住的情况下会在下午五点之前吃一些，已过中午五点就确实千万别碰甜品了。自然最好时刻都不必吃。

21. It is best to avoid consuming ingredients that are supplemented with milky sugar as much as possible: I require myself to only eat sweets during fitness exercises, and if I can't resist, I will have some before 5 pm. Absolutely do not touch any desserts after 5 pm in the afternoon. Ideally, it's best not to eat them at any time.

22. 负重不必吃油炸食物：这种会给你衰老、越长越丑、长胖、变臭。

22. It is not necessary to eat fried foods when carrying heavy loads: These can give you aging, becoming more ugly as you grow, gaining weight, and smelling bad.

23. 足月不必吃冰：不必喝凉水或饮品，也不必吃锉冰，由于这都是给你的肚子变大(尤其是女士)，人体脂肪推积增厚。

23. No need to eat ice at full term: There's no need to drink cold water or beverages, nor to eat crushed ice, as all these can cause your belly to expand (especially for ladies) and lead to an increase in body fat accumulation and thickening.

24. 我这里有二十四节气养生，不知是不是你要找的。 内容比较多，先发春季养生的。

24. I have the 24 solar terms health preservation methods here, not sure if it's what you're looking for. There's a lot of content, so I'll send you the spring health preservation methods first.

25. 春季养生要顺应春天阳气生发，万物始生的特点，注意保护阳气，着眼于一个“生”字。按自然界属性，春属木，与肝相应。肝的生理特点主疏泄，在志为怒，恶抑郁而喜调达。在春季精神养生方面，要力戒暴怒，更忌情怀忧郁，做到心胸开阔，乐观向上，保持心境恬愉的好心态。同时要充分利用、珍惜春季大自然“发陈”之时，借阳气上升，万物萌生，人体新陈代谢旺盛之机，通过适当的调摄，使春阳之气得以宣达，代谢机能得以正常运行。

25. In spring, it is important to nurture one's health by following the characteristics of spring, when the Yang energy begins to rise and everything starts to grow. Pay attention to protecting the Yang energy and focus on the concept of "growth." According to the attributes of nature, spring is associated with the Wood element and corresponds to the liver. The physiological characteristics of the liver are mainly to promote the dispersal of Qi, and its emotional expression is anger. It dislikes depression and prefers to be cheerful and open. In terms of spiritual health in spring, one should avoid sudden outbursts of anger and especially avoid melancholic feelings. Strive to maintain an open and optimistic mindset. At the same time, make full use of and cherish the time when nature "unfurls," as the Yang energy rises and all things begin to sprout, and when the body's metabolism is vigorous. Through appropriate adjustment and care, promote the dissemination of the spring Yang energy and ensure the normal operation of metabolic functions.

26. 春天在起居方面，人体气血亦如自然界一样，需舒展畅达，这就要求我们夜卧早起，免冠披发，松缓衣带，舒展形体，多参加室外活动，克服倦懒思眠状态，使自己的精神情志与大自然相适应，力求身心和谐，精力充沛。

26. In terms of living habits during spring, the human body's Qi and blood should also be expanded and unobstructed, just like in nature. This requires us to go to bed late and wake up early, remove our caps and let our hair loose, loosen our clothing, stretch our bodies, participate in more outdoor activities, overcome the state of fatigue and drowsiness, and make our spirit and emotions adapt to nature. We strive for a harmonious mind and body, and充沛 of energy.

27. 饮食调养方面要考虑春季阳气初生，宜食辛甘发散之品，不宜食酸收之味。有目的地选择一些柔肝养肝、疏肝力理气的草药和食品，草药如枸杞、郁金、丹参、元胡等，食品选择辛温发散的大枣、豆豉、葱、香菜、花生等灵活地进行配方选膳。

27. In terms of diet and health maintenance, it is important to consider the initial rise of Yang Qi in spring. It is advisable to consume spicy and sweet, dispersing foods, and avoid sour,收敛 (constricting) flavors. Purposefully select some herbs and foods that nourish the liver, soothe the liver, and regulate Qi, such as herbs like Chinese wolfberry (goji), turmeric, salvia miltiorrhiza, and yu huang, and food options such as spicy, warm, and dispersing jujube, fermented soybeans, scallions, coriander, and peanuts. These should be flexibly combined to create balanced dietary formulas.

28. 春季养生另一方面，就是要防病保健。特别是初春，天气由寒转暖，各种致病的细菌、病毒随之生长繁殖。温热毒邪开始活动，现代医学所说的流感、流脑、麻疹、猩红热、肺炎也多有发生和流行。

28. On the other hand, spring health preservation also involves preventing diseases and maintaining health. Especially in the early spring, as the weather transitions from cold to warm, various pathogenic bacteria and viruses begin to grow and reproduce. The warm, toxic, and evil factors start to become active, and what modern medicine refers to as influenza, meningitis, measles, scarlet fever, and pneumonia often occur and spread.

29. 雨水季节主要应调理脾胃。春天之肝木何以与脾土相关？五行学说在中医学的应用中，以五行的特性来说明人体五脏的生理功能。肝属木，木性可曲可直，条顺畅达，有生发的特性，故肝喜条达而恶抑郁，有疏泄的功能。脾（胃）属土，土性敦厚，有生化万物的特性，脾又有消化水谷，运送精微，营养五脏、六腑、四肢百骸之功效，为气血生化之源。其五脏在生理上相互联系，在病理上相互影响。在五行相生相克关系传变中，木旺乘土，即肝木过旺克伐脾土，也就是说由于肝木疏泄太过，则脾胃因之而气虚，若肝气郁结太甚，则脾胃因之而气滞，两者皆肝木克脾土也。《难经》称为“逆传”即肝病传脾。所以，春季养生中既要注意春季阳气生发的特点，扶助阳气，又要避免伤及脾胃。

29. During the rainy season, it is mainly important to regulate the spleen and stomach. How does the wood element of spring (liver) relate to the earth element (spleen)? In the application of the Five Elements theory in traditional Chinese medicine, the characteristics of the Five Elements are used to explain the physiological functions of the human five internal organs. The liver belongs to the wood element, which has the characteristics of being flexible and can bend or straighten, flowing smoothly, and has the quality of generating and developing. Therefore, the liver prefers smoothness and dislikes depression, and has the function of promoting and releasing. The spleen (stomach) belongs to the earth element, which is solid and has the characteristic of generating and nourishing all things. The spleen also has the function of digesting food and drink, transporting essential substances, nourishing the five internal organs, the six bowels, and the limbs and bones, and is the source of the generation of Qi and blood. These five organs are interconnected in physiology and influence each other in pathology. In the transmission of the five-element generation and control relationships, when wood is strong and attacks earth, it means that the wood element of the liver is too strong to damage the earth element of the spleen, that is, due to excessive promotion and release of the liver wood, the spleen and stomach may become weak in Qi, and if the liver Qi is too repressed, the spleen and stomach may become obstructed in Qi. Both of these are the liver wood controlling the earth element of the spleen. The "Difficult Canon" refers to this as "reverse transmission," which means the liver disease spreads to the spleen. Therefore, in spring, while paying attention to the characteristics of the generation of Yang Qi, and supporting Yang Qi, it is also necessary to avoid harming the spleen and stomach.

30. 中医学称脾胃为“水谷之海”，有益气化生营血之功。人体机能活动的物质基础，营卫、气血、津液、精髓等，都化生于脾胃，脾胃健旺，化源充足，脏腑功能才能强盛；脾胃又是气机升降运动的枢纽，脾胃协调，可促进和调节机体新陈代谢，保证生命活动的协调平衡。而人身元气是健康之本，脾胃则是元气之本。元代著名医家李东垣提出：脾胃伤则元气衰，元气衰则人折寿的观点。在他的《脾胃论》中：“真气又名元气，乃先身生之精气，非胃气不能滋”。并指出：“内伤脾胃，百病丛生”。说明脾胃虚弱是滋生百病的主要原因。

30. In traditional Chinese medicine, the spleen and stomach are referred to as the "Sea of Grains and Water," and they have the function of generating qi and nourishing the营(blood). The material basis for the physiological activities of the human body, such as营(blood), Qi, body fluid, essence, etc., are all produced by the spleen and stomach. When the spleen and stomach are strong and the source of transformation is sufficient, the functions of the organs can be strong. Moreover, the spleen and stomach are the枢纽 (pivot) of the ascending and descending movement of Qi. With coordination between the spleen and stomach, it can promote and regulate the body's metabolism, ensuring the coordination and balance of life activities. The original Qi in the human body is the foundation of health, and the spleen and stomach are the foundation of original Qi. The famous physician of the Yuan Dynasty, Li Dongyuan, proposed the view that when the spleen and stomach are injured, the original Qi will decline, and when the original Qi declines, people's lifespan will be shortened. In his work "Discourse on Spleen and Stomach," he states: "True Qi, also known as original Qi, is the essence that exists before the body is formed, and it cannot be nourished without stomach Qi." He also points out: "Internal injury to the spleen and stomach leads to the occurrence of myriad diseases." This indicates that weakness of the spleen and stomach is the main cause of the generation of myriad diseases.

31. 脾胃是生命之本，健康之本，历代医家、养生家都很重视脾胃的护养。现代医学实验证明，调理脾胃能有效地提高机体免疫功能，防老抗衰。

31. The spleen and stomach are the foundation of life and health, and have always been highly valued by medical experts and health practitioners throughout history. Modern medical experiments have proven that regulating the spleen and stomach can effectively enhance the body's immune function and prevent aging and senility.

32. 饮食调节：应少吃酸味，多吃甜味，以养脾脏之气。可选择韭菜、香椿、百合、豌豆苗、茼蒿、荠菜、春笋、山药、藕、芋头、萝卜、荸荠、甘蔗等。

32. Diet Adjustment: Eat less sour flavors and more sweet flavors to nourish the spleen. You can choose from scallions, toon leaves, lilies, garden peas, chrysanthemum leaves, shepherd's purse, bamboo shoots, yam, lotus root, taro, radish, water chestnuts, sugarcane, and other foods.

33. 药物调养：要考虑脾胃升降生化机能，用升发阳气之法，调补脾胃。可选用沙参、西洋参、决名子、白菊花、首乌粉及补中益气汤等。

33. Medicinal nourishment: Consider the ascending and descending functions of the spleen and stomach, and use methods to boost Yang to nourish the spleen and stomach. Herbs such as Platycodon grandiflorus, American ginseng, Semen Cassiae, white chrysanthemum, powder of Polygonum multiflorum, and the Decoction for Invigorating the Middle and Qi can be chosen.

34. 精神调摄：“凡愤怒、悲思、恐惧，皆伤元气”，因此在精神调摄方面要静心寡欲、不妄作劳，以养元气。

34. Mental regulation: "All anger, sadness, and fear injure the primordial Qi," therefore, in terms of mental regulation, one should keep a tranquil mind, have few desires, and not engage in excessive labor to nourish the primordial Qi.

35. 起居劳逸调摄：起居有常，劳逸结合。即顺应自然，保护生机遵循自然变化的规律，使生命过程的节奏，随着时间、空间和四时气候的改变而进行调整，使其达到健运脾胃，调养后天，延年益寿的目的。

35. Regulation of Living and Rest: Maintain regular habits in daily life and balance work and rest. This means to conform to nature, protect vitality, and follow the laws of natural changes, adjusting the rhythm of the life process according to the changes in time, space, and the four seasons, so as to achieve the purpose of promoting the healthy function of the spleen and stomach, nourishing the postnatal body, and extending longevity.

36. 忌食食物：正月忌食羊肉、狗肉、雀肉，不得生食葱蒜，花生宜煮不宜炒。

36. Foods to avoid: In the first month, avoid eating mutton, dog meat, and sparrow meat. Do not eat raw scallions or garlic, and peanuts should be boiled rather than fried.

37. 惊蛰节气的养生要根据自然物候现象，自身体质差异进行合理的精神、起居、饮食的调养。而体质差异实际上是指体质养生中因人养生的一个方面。由于人体禀赋于先天，受制于后天多种因素的影响，在其生长发育和衰老过程中，形成了不同的心理、生理功能上的相对稳定的某种特征，这种特征往往又决定着机体对某些致病因素的易感性和病变过程中的倾向性，因此在养生中要因人而异，不能一概而论。

37. The health preservation during the惊蛰 (Jingzhe) season should be based on natural phenomena and individual physical differences, and should be reasonably adjusted in terms of spirit, lifestyle, and diet. The concept of individual physical differences actually refers to a aspect of personalized health preservation. Since the human body inherits from the natural endowment and is influenced by various factors in the post-natal period, during its growth, development, and aging process, it forms certain relatively stable characteristics in terms of psychology and physiological functions. These characteristics often determine the body's susceptibility to certain pathogenic factors and the tendency in the process of illness. Therefore, in health preservation, we should tailor the approach to individual needs and cannot generalize.

38. 阴虚体质： 这种人的体质特点为形体消瘦，手足心热，心中时烦，少眠，便干，尿黄，不耐春夏，多喜冷饮。

38. Yin deficiency constitution: People with this constitution are typically characterized by a thin build, hot palms and soles of the feet, frequent irritability, insomnia, dry stools, yellow urine, intolerance to cold and hot seasons, and a preference for cold drinks.

39. 1精神调养 阴虚体质的人性情急躁，常常心烦易怒，这是阴虚火旺、火扰神明之故，应遵循“添澹虚无、精神内守”的养生法。加强自我涵养，养成冷静、沉着的习惯。少参加争胜负的文娱活动，节制性生活。

39.1 Mental Cultivation: People with a Yin deficiency constitution tend to be irritable and often get easily annoyed, which is due to the excessive Yin fire and the fire disturbing the spirit. They should follow the health-preserving method of "adding tranquility, voidness, and mental retention." Strengthen self-cultivation, develop the habit of being calm and composed. Participate less in cultural and recreational activities that involve winning and losing, and regulate their sexual life.

40. 2环境调摄 阴虚者，畏热喜寒，寒冬易过，热夏难当。所以有条件的人，每逢春夏季，可到海边、林区、山区去旅游，休假。住房最好选择居室环境安静，坐北朝南的房子。

40.2 Environmental Adjustment: Those with Yin deficiency fear heat and prefer the cold; they find it easier to endure the harsh winters but difficult to bear the hot summers. Therefore, those who have the opportunity can travel to coastal areas, forests, or mountains during spring and summer for holidays. It is best to choose a house with a quiet living environment, facing south and located in the north.

41. 3饮食调养 其原则要保阴潜阳，多吃清淡食物，如糯米、芝麻、蜂蜜、乳品、豆腐、鱼、蔬菜、甘蔗等。有条件的人可食用一些海参、龟肉、蟹肉、银耳、雄鸭、冬虫夏草等，燥烈辛辣之品应少吃。

41. 3 Diet Adjustment: The principle is to preserve yin and subdue yang, and to consume more light and plain foods, such as glutinous rice, sesame seeds, honey, dairy products, tofu, fish, vegetables, sugarcane, etc. Those who have the condition can eat some sea cucumber, turtle meat, crab meat, silver ear, male ducks, and Cordyceps sinensis, etc. Spicy and acrid foods should be eaten in moderation.

42. 4体育锻炼 不宜过激活动，着重调养肝肾，太极拳是较为合适的运动项目。

42. 4 Physical Exercise: Avoid excessive and intense activities. Focus on nourishing the liver and kidneys, and Tai Chi is a more suitable exercise program.

43. 阳虚体质：这种人多形体白胖，或面色淡白，手足欠温，小便清长，大便时稀，怕寒喜暖。

43. Yang Deficiency Constitution: People with this constitution tend to be fair-skinned and plump, or have pale complexions, with cold hands and feet, frequent clear urine, loose stools, and a dislike for cold weather and a preference for warmth.

44. 1精神调养 阳气不足的人常表现出情绪不佳，善恐或善悲。这种人要善于调节自己的情绪，多听音乐，多交朋友。

44. 1 Mental Cultivation: People with insufficient Yang Qi often show poor mood, being prone to fear or sadness. Such individuals should be good at regulating their own emotions, listen to more music, and make more friends.

45. 2环境调摄 阳虚体质的人，适应气候的能力差，冬季要避寒就温，春夏要注意培补阳气。做到“无厌于日”，即在春夏季多晒太阳，每次不得少于十五至二十分钟。这样可大大提高冬季的耐寒能力。

45. 2 Environmental Adjustment: People with yang deficiency constitution have poor adaptability to climate. In winter, they should avoid the cold and seek warmth, and in spring and summer, they should pay attention to reinforcing their yang energy. They should achieve the state of "not getting tired of the sun," which means to get plenty of sunlight during spring and summer, with each session not less than 15 to 20 minutes. This can significantly enhance their ability to withstand cold in winter.

46. 3体育锻炼 阳虚体质的人，春夏秋冬都应加强体育锻炼，可采取散步、慢跑、太极拳、五禽戏等项目。日光浴、空气浴是不可缺少的强壮卫阳之法。

46. 3 Physical Exercise: People with yang-deficient体质 should strengthen their physical exercise throughout the year, from spring to winter. Activities such as walking, jogging, Tai Chi, and the Five Animals Play are recommended. Sunbathing and air bathing are indispensable methods to strengthen the body's protective yang.

47. 4饮食调养 多食壮阳食品，如羊肉、狗肉、鸡肉、鹿肉等，根据“春夏养阳”的原则，特别是在夏日三伏时，每一伏吃一次“附子粥”（附子10克，先煎30分钟，加入粳米150克同煮至熟）或羊肉附子汤（附子15克，先煎30分钟，加入焯好的羊肉500克，同炖至熟加适量食盐），配合天地旺阳之时，以壮人体阳气之功。

47. Diet and Health Preservation: Consume more Yang-boosting foods such as lamb, dog meat, chicken, deer meat, etc. According to the principle of "Nourishing Yang in summer and autumn," especially during the Dog Days of summer, consume "Fuzi Congee" (10 grams of Fuzi, boiled for 30 minutes first, then add 150 grams of glutinous rice and cook until done) or Fuzi Lamb Soup (15 grams of Fuzi, boiled for 30 minutes first, then add 500 grams of boiled lamb and cook together until done, with a suitable amount of salt), to align with the time when the Yang energy of the universe is strong, to enhance the Yang Qi in the human body.

48. 血瘀体质：凡是面色晦滞，口唇色暗，肌肤干燥，眼眶黑暗者多为血瘀体质之人。

48. Blood Stasis Constitution: Those with ashen complexions, dark lips, dry skin, and dark eye sockets are often individuals with a blood stasis constitution.

49. 1体育锻炼 多做有益于心脏血脉的活动，如交谊舞、太极拳、保健按摩等能使身体各部都活跃起来的，是有助气血运行的运动项目。

49. 1 Physical Exercise: Engaging in activities beneficial to the heart and blood vessels, such as ballroom dancing, Tai Chi, and health massage, which can activate all parts of the body, are exercise projects that help in the circulation of Qi and blood.

50. 2精神调养 血瘀体质的人多有气郁之证，培养乐观情绪至关重要。精神愉快则气血和畅，经络气血的正常运行，有利于血瘀体质的改变。反之，苦闷、忧郁会加重血瘀倾向。

50. 2 Nourishing the Mind: People with blood stasis constitution often have symptoms of qi depression, and cultivating optimistic emotions is crucial. When the mind is cheerful, the circulation of qi and blood is smooth, and the normal flow of qi and blood in the meridians is conducive to the change of the blood stasis constitution. Conversely, melancholy and depression will exacerbate the tendency towards blood stasis.

51. 3饮食调养 常吃具有活血化瘀作用的食品，如桃仁、黑豆、油菜、慈姑、醋等，经常煮食一些山楂粥和花生粥。也可选用一些活血养血之药品（当归、川芎、丹参、地黄、地榆、五加皮）和肉类褒汤饮用。

51. Diet and Nutrition: Often consume foods with the function of activating blood circulation and removing blood stasis, such as peach kernels, black soybeans, rapeseed, lotus root, vinegar, etc. Regularly cook and eat some hawthorn porridge and peanut porridge. You can also choose some herbs that promote blood circulation and nourish the blood (Angelica sinensis, Chuanxiong, Salvia miltiorrhiza, Rehmannia glutinosa, Sanguisorba officinalis, Acanthopanax) and drink meat soups.

52. 痰湿体质：形体肥胖，肌肉松弛，嗜食肥甘，神卷身重，是痰湿体质人的明显特征。

52. Phlegm-damp constitution: Individuals with this constitution are often characterized by obesity, relaxed muscles, a preference for rich and sweet foods, and a feeling of heaviness and fatigue.

53. 1环境调摄 在阴雨季节，避免湿邪侵袭；不宜居住在阴冷潮湿的环境里。

53. 1 Adjusting the Environment: During rainy and cloudy seasons, avoid being attacked by dampness; it is not advisable to live in a cool and damp environment.

54. 2饮食调节 应该多吃健脾利湿；化痰祛湿的食物，如白萝卜、扁豆、包菜、蚕豆、洋葱、紫菜、 海蜇、荸荠、白果、枇杷、大枣、薏苡仁、红小豆等。少食肥甘厚味、饮料、酒类之品，且每餐不宜过饱。

54. 2 Dietary Adjustment: It is recommended to consume more foods that invigorate the spleen and drain dampness, and those that resolve phlegm and dampness, such as radishes, broad beans, cabbage, broad bean sprouts, onions, seaweed, jellyfish, water chestnuts, white fungus, loquat, jujube, Job's tears, red beans, etc. Reduce the intake of foods that are rich in fat and sugar, beverages, and alcohol, and avoid overeating in each meal.

55. 3体育锻炼 痰湿之人，多形体肥胖，身重易倦，故应长期坚持散步、慢跑、各种舞蹈、球类等活动，活动量应逐渐增强，让松弛的皮肤逐渐转变成结实、致密的肌肉。

55. 3 Physical Exercise: People with phlegm-dampness tend to have a corpulent physique, feel heavy and easily tired. Therefore, they should persistently engage in activities such as walking, jogging, various dances, ball games, and so on. The intensity of exercise should gradually increase, allowing the relaxed skin to gradually transform into firm, dense muscles.

56. 由于春分节气平分了昼夜、寒暑，人们在保健养生时应注意保持人体的阴阳平衡状态。从立春节气到清明节气前后是草木生长萌芽期，人体血液也正处于旺盛时期，激素水平也处于相对高峰期，此时易发常见的非感染性疾病有高血压、月经失调、痔疮及过敏性疾病等。在此节气的饮食调养，应当根据自己的实际情况选择能够保持机体功能协调平衡的膳食，禁忌偏热、偏寒、偏升、偏降的饮食误区，如在烹调鱼、虾、蟹等寒性食物时，其原则必佐以葱、姜、酒、醋类温性调料，以防止本菜肴性寒偏凉，食后有损脾胃而引起脘腹不舒之弊；又如在食用韭菜、大蒜、木瓜等助阳类菜肴时常配以蛋类滋阴之品，以达到阴阳互补之目的。在思想上要保持轻松愉快，乐观向上的精神状态。在起居方面要坚持适当锻炼、定时睡眠、定量用餐，有目的地进行调养，方可达到养生的最佳效果。

56. As the Spring Equinox divides day and night, as well as cold and heat, it is important to maintain a balance of yin and yang in the body during health care and longevity practices. From the beginning of the Chinese New Year to the days around Qingming, it is the time when plants begin to grow and sprout, and the human body's blood is also at its peak, with hormone levels at a relatively high point. At this time, common non-infectious diseases are prone to occur, such as hypertension, menstrual disorders, hemorrhoids, and allergic diseases. During this season, dietary adjustments should be made according to individual circumstances to choose diets that can maintain the coordination and balance of the body's functions. It is advisable to avoid the误区 of eating excessively hot, cold, or extreme yin-yang diets. For example, when cooking fish, shrimp, and crab, which are cold in nature, it is necessary to add warming seasonings such as scallions, ginger, wine, and vinegar to prevent the dish from being too cold, which may harm the spleen and stomach and cause discomfort in the chest and abdomen. Similarly, when eating foods that enhance yang, such as chives, garlic, and papaya, they should be accompanied by yin-enhancing ingredients like eggs to achieve the purpose of complementary yin and yang. Mentally, it is important to maintain a relaxed and joyful attitude, and a positive spirit. In terms of daily life, it is necessary to stick to moderate exercise, regular sleep, and meals in appropriate quantities, and to purposefully adjust and maintain health to achieve the best results in longevity practices.

57. 清明是高血压的易发期。高血压是指体循环内，动脉压持续增高而言，并可伤及血管、脑、心、肾等器官的一种常见的临床综合征。病因多见年老体虚、情志失调、劳倦久病、饮食偏嗜等。其病理主要为阴阳失调，本虚标实。常见证型有：阴虚阳亢证（头痛头晕，耳鸣眼花，失眠多梦，腰膝酸软，面时潮红，四肢麻木）；肝肾阴虚证（头晕眼花，目涩而干，耳鸣耳聋，腰酸腿软，足跟痛）；阴阳两虚证（头目昏花，行走如坐舟船，面白少华，间有烘热，心悸气短，腰膝酸软，夜尿频多，或有水肿）。患有高血压的人在进行养生时，应针对阴阳失调，本虚标实的病理，以调和阴阳，扶助正气为大法，采用综合调养的方法，如情志调摄。因为本病与情志因素关系密切，在情志不遂，喜怒太过之时，常常影响肝木之疏泄、肾水之涵养。

57. The Qingming Festival is a susceptible period for hypertension. Hypertension refers to the persistent increase in arterial pressure within the systemic circulation, which can cause damage to organs such as blood vessels, brain, heart, and kidneys, and is a common clinical syndrome. The causes are often attributed to aging and weakness, emotional disorders, prolonged fatigue and illness, and dietary preferences. The pathogenesis is mainly characterized by disharmony of yin and yang, with underlying deficiency and superficial excess. Common patterns include: yin deficiency and yang hyperactivity (headaches, dizziness, tinnitus, blurred vision, insomnia with frequent dreams, soreness in the lower back and knees, occasional flushing of the face, numbness in the limbs); liver and kidney yin deficiency (dizziness, blurred vision, dryness and涩ness of the eyes, tinnitus and deafness, soreness in the lower back and legs, pain in the heel); yin and yang deficiency (dizziness, blurred vision, walking as if sitting on a boat, pale and lackluster complexion, occasional warmth, palpitations, shortness of breath, soreness in the lower back and knees, frequent urination at night, or edema). People with hypertension should, during health maintenance, target the pathogenesis of yin and yang disharmony and underlying deficiency with superficial excess, using the major method of harmonizing yin and yang and reinforcing the vital energy. They should adopt comprehensive methods of nourishment, such as regulating emotions. Because this condition is closely related to emotional factors, during emotional upsets, excessive joy or anger, it often affects the liver's secretion and the kidney's nourishment.

58. 谷雨节气后降雨增多，空气中的湿度逐渐加大，此时我们在调摄养生中不可脱离自然环境变化的轨迹，通过人体内部的调节使内环境（体内的生理变化）与外环境（外界自然环境）的变化相适应，保持正常的生理功能。

58. After the Grain Rain solar term, there is an increase in rainfall and the humidity in the air gradually rises. At this time, in the practice of adjusting and nourishing the body, we should not deviate from the track of natural environmental changes. By adjusting the internal environment of the human body (the physiological changes within the body), we should adapt to the changes of the external environment (the natural environment outside), and maintain normal physiological functions.

59. 谷雨节气以后是神经痛的发病期，如肋间神经痛、坐骨神经痛、三叉神经痛等，根本都与肝气不舒有关，因此在治疗上都离不开疏肝行气，活血通络的原则。

59. After the Grain in Ear solar term, it is the onset period for neuralgia, such as intercostal neuralgia, sciatic neuralgia, trigeminal neuralgia, etc., which are all fundamentally related to the unrelieved liver Qi. Therefore, in treatment, it is indispensable to follow the principles of soothing the liver and promoting Qi, and activating blood circulation to unblock meridians.

60. 谷雨节气的气温虽以晴暖为主，但早晚仍有时冷时热之时，对早出晚归的人更应加倍小心地呵护自己，避免不必要的痛苦发生。

60. Although the temperature during the Grain in Ear season is generally sunny and warm, there are still fluctuations in temperature from morning to evening. For those who go out early and return late, it is even more important to take extra care of oneself to avoid unnecessary discomfort.

61. 不新鲜的苹果切块放葡萄酒中，加适量砂糖煮一下，苹果的味道会香甜可口。

61. Cut unripe apples into pieces, add a moderate amount of sugar, and simmer in wine. The apples will taste sweet and delicious.

62. 俗话说物极必反，吃东西也一样，不能说这个好吃我们就光吃这个，多吃多好。

62. As the saying goes, "extremes meet," and this applies to eating as well. We cannot say that something tastes good and then only eat that, believing that more is better.

63. 搪瓷茶杯，日久沉积茶垢，不易洗去。只要用细纱布沾牙膏少许擦拭，茶垢就会很快除去。

63. Enamel teacup, after long use, accumulates tea stains that are not easy to wash off. Just use a little toothpaste on a fine cloth to wipe it, and the tea stains will be removed quickly.

64. 笑使胸廓扩张，肺活量增大。人在笑的时候会不自觉地进行深呼吸，从而可以清理呼吸道，吸收

64. Laughter expands the chest cavity and increases lung capacity. When people laugh, they unconsciously take deep breaths, thereby clearing the respiratory tract and absorbing

65. 金钱这种东西，只要能解决个人的生活就行；若是过多了，它会成为遏制人类才能与健康的祸害。

65. Money is a thing that is only necessary to solve an individual's livelihood; if there is too much of it, it can become a curse that hinders human talent and health.

66. 恶有恶报，善有善报，不是不报，时机未到，时机一到，一切都报。恶人大都命短，好人一生平安。

66. Evil begets evil, and good begets good; it is not that it does not repay, but the time has not yet come. Once the time is right, everything will be repaid. Most evil people have short lives, while good people enjoy peace and safety throughout their lives.

67. 降低胆固醇血清；解酒；治疗高血压；治疗皮肤瘙痒症；治疗痔疮及便血；治疗咳嗽；治疗忧郁症；减肥；美容。

67. Lower cholesterol serum; alcohol detoxification; treatment for hypertension; treatment for itching skin; treatment for hemorrhoids and hematochezia; treatment for cough; treatment for depression; weight loss; beauty care.

68. 含有大量的B族维生素。酒含有大量的B族维生素，能减轻压力、有助于记忆力、强健肌肉和降低人们患上心脏病的风险。

68. Rich in B vitamins. Alcohol is rich in B vitamins, which can alleviate stress, improve memory, strengthen muscles, and reduce the risk of heart disease.

69. 感谢亲爱的父母，帮助引导我健康成长，支持我走过青涩岁月，扶持我完成学业，在我困难的时候，是你们温暖了我的心。

69. Thank you, dear parents, for guiding me to grow up healthily, for supporting me through my awkward years, and for helping me complete my education. It was you who warmed my heart in times of difficulty.

70. ①莲藕：生藕性寒，有清热除烦之功，煮熟后由凉变温，有养胃滋阴、健脾益气的功效②白萝卜③土豆④海带⑤冬瓜⑥山药。

70. ①Lotus root: Raw lotus root is cool in nature, with the function of clearing heat and relieving irritability. After being cooked, it changes from cool to warm, and has the effects of nourishing the stomach, moistening the Yin, and tonifying the spleen and Qi. ②White radish ③Potato ④Kelp ⑤Winter melon ⑥Yam.

71. 薏米和红豆各半，洗净浸泡2-3小时；薏米和红豆入高压锅，入适量水；大火煮开，高压锅上气后关最小火煲20min，关火自然排气即可。

71. Half mung bean and red bean, wash and soak for 2-3 hours; put mung bean and red bean into a pressure cooker, add an appropriate amount of water; boil over high heat, turn to the lowest heat after the pressure cooker starts to vent, simmer for 20 minutes, then turn off the heat and let it naturally exhaust the pressure.

72. 不管你是否拥有青春、健康；不管你是否拥有亲情、爱情；不管你是否拥有事业、荣誉。但只要你拥有幸福的心灵，你就是最令人羡慕的人了。

72. Whether you possess youth and health, or not; whether you have family ties or love; whether you have a career or honor. But as long as you have a happy heart, you are the most enviable person.

73. 莲藕具有多种食疗效果。现代科学分析，莲藕含有大量铁质，具有补血作用。其富含丰富的维生素C、抗氧化物、多糖和多酚类则可达到抗癌效果。

73. Lotus root has various medicinal and health benefits. Modern scientific analysis shows that lotus root contains a large amount of iron, which has a blood-building effect. Its rich content of vitamin C, antioxidants, polysaccharides, and polyphenols can achieve anti-cancer effects.

74. 秋风徐徐，天已转凉，养生健康，贴士帮忙，早晚天冷，增加衣裳，小心着凉，饮食清淡，保护胃肠，劳逸结合，心情舒畅，身体保重，快乐无恙。

74. The autumn breeze gently blows, the weather has turned cool. To maintain health and well-being, take these tips: in the early morning and evening when it's cold, add more clothing to avoid catching a cold. Eat a light diet to protect your gastrointestinal system. Balance work and rest, keep a pleasant mood, take good care of your body, and stay joyful without any worries.

75. 你的幸福来自你家庭的和谐，工作的成功，朋友间的互相温暖，身体的健康。没有人能通过伤害别人，或者从别人的痛苦中得到真正属于自己的幸福。

75. Your happiness comes from the harmony in your family, the success in your work, the warmth among your friends, and your physical health. No one can achieve true happiness for themselves by harming others, or by benefiting from others' suffering.

76. 有些东西比金钱好，比如健康；有些东西比知识好，比知道德；有些东西比权力好，比如爱情；有些东西比地位好，比如开心；有些东西比什么都好。

76. There are things that are better than money, such as health; things that are better than knowledge, better than understanding virtue; things that are better than power, such as love; things that are better than status, such as happiness; and things that are better than anything else.