在探寻生命至高境界的旅途中，我们不禁思考：何为健康之本？正所谓“养生至高境界：正气扶养，健康之源”，本文将带领您揭开这一神秘的面纱。

In the journey to explore the highest realm of life, we can't help but ponder: What is the essence of health? As the saying goes, "The highest level of health preservation: nurturing the vital energy, the source of health." This article will lead you to unveil this mysterious veil.

1. 《黄帝内经》说：“正气存内，邪不可干”。

1. The Yellow Emperor's Inner Canon states: "When the vital energy (qi) is strong within, evil cannot attack."

2. 正气，就是守护和滋养身体的元气，是一种正能量，和现代医学的免疫力相似。

2. Qi (vital energy), which refers to the guarding and nourishing of the body's original Qi, is a positive energy. It is similar to the immune system in modern medicine.

3. 中国中医科学院西苑医院风湿病科主任医师唐今扬介绍，人体“正气”充盛，功能发挥正常，可以免受病邪侵入而保持健康；而“免疫”是指机体对外来的病原微生物具有抵抗力，而不患特定的传染或感染性疾病，这就与“正气”的概念十分贴合。

3. Dr. Tang Jinyang, Chief Physician of the Department of Rheumatology at the Xiyuan Hospital of the China Academy of Chinese Medical Sciences, introduced that when the human body's "true qi" is abundant and functions normally, it can avoid invasion by pathogenic factors and maintain health. "Immunity" refers to the body's resistance to foreign pathogenic microorganisms and the absence of specific infectious or infectious diseases, which is very closely related to the concept of "true qi."

4. 身体里面的“正气”充足，免疫力就好，自愈力就好，外邪和病毒就无法侵入身体，即便身体中已有的致病因素，也会被“正气”消灭殆尽。

4. When the "true qi" within the body is abundant, the immune system is strong, and the body's self-healing ability is good. External pathogens and viruses cannot invade the body, and even the existing pathogenic factors within the body will be almost completely eliminated by the "true qi."

5. “正气”的来源有两个方面：一是先天禀赋，可以理解为现代科学讲的遗传因素，或者叫基因品质。二是外部环境，主要表现为居住环境和生活方式，尤其是生活方式。

5. The source of "Qi" (vital energy) has two aspects: one is innate endowment, which can be understood as the genetic factors or genetic quality mentioned in modern science. The other is the external environment, mainly manifested in the living environment and lifestyle, especially the lifestyle.

6. 在先天禀赋正常的情况下，如果可以坚持优化生活方式，比如健康饮食，节制性欲，心态豁达，重视养生，那么“正气”就涵养得好，总是处于蓬勃充盈的状态，身体当然就健康了。

6. Under normal genetic endowment, if one can persist in optimizing their lifestyle, such as maintaining a healthy diet, exercising sexual restraint, maintaining an open-minded attitude, and valuing health preservation, then the "true qi" will be well-nurtured, always in a vigorous and full state, and the body will naturally be healthy.

7. 如果生活方式非常糟糕，比如抽烟醺酒，纵欲无度，昼夜颠倒，精神内耗，那么，先天禀赋也会发生异常，整个身体状态将每况愈下，直至崩塌。

7. If the lifestyle is extremely poor, such as smoking and excessive drinking, unrestrained indulgence, night and day inversion, and mental exhaustion, then the inherent endowment may also become abnormal, and the overall physical condition will deteriorate progressively, eventually leading to collapse.

8. 尤其是对于先天禀赋不足的人，后天的生活方式非常关键。

8. Especially for those with insufficient innate endowment, the lifestyle in later life is very crucial.

9. 著名中医专家唐今扬说：“如果先天禀赋不足，则罹患疾病的风险增加，因此更需要注重顺应自然与人体的规律而进行后天的调整。调整并非一味进补，而是要做到‘食饮有节，起居有常，不妄作劳，精神内守’。”

9. Famous Chinese medicine expert Tang Jinyang said: "If there is a deficiency in one's inherent endowment, the risk of suffering from diseases increases, therefore, it is even more necessary to pay attention to adjusting according to the laws of nature and the human body. Adjustment is not just about taking supplements, but should achieve the balance of 'moderate eating and drinking, regular living habits, avoiding excessive work, and maintaining mental tranquility'."

10. 我们可以这样理解：

10. We can understand it in this way:

11. 正气是身体的有利因素，邪气是身体的有害因素。

11. Qi (vital energy) is a beneficial factor in the body, while evil Qi is a harmful factor.

12. 正气和邪气是一对矛盾体，不是东风压倒西风，就是西风压倒东风。我们平时可以通过优化生活方式，养成良好习惯，甚至借助一定的药物，匡扶正气，让邪气的力量大大减少，邪气无法出头，疾病自然就不会来到身体里面了。

12. The righteous and the unrighteous are a pair of contradictions; it's either the east wind overpowers the west wind or the west wind overpowers the east wind. In our daily lives, we can optimize our lifestyle, develop good habits, and even use certain medications to support the righteous energy, significantly reducing the power of the unrighteousness. This prevents the unrighteousness from gaining ground, and naturally, diseases will not enter the body.

13. 在《黄帝内经》的开篇，黄帝问他的老师岐伯：上古时期的人轻轻松松就活过100岁，并且身体灵动自如，这是什么原因呢？

13. At the beginning of the "Huangdi Neijing," the Yellow Emperor asks his teacher Qi Bo: Why did people in ancient times live comfortably for over 100 years and remain agile and flexible in their bodies?

14. 岐伯从饮食、起居、活动、精神等方面做出解释，也就是上文说的“食饮有节，起居有常，不妄作劳，精神内守”。

14. Qi Bo explained from aspects such as diet, lifestyle, activities, and spirit, which is what is mentioned in the previous text as "moderate in food and drink, regular in lifestyle, not to overwork, and to maintain inner spiritual balance."

15. 当你躺在病床上奄奄一息，或者被宣判死刑的时候，就会发现，人世间除了生死，全都是过眼云烟，不值一提。

15. When you lie on the sickbed, gasping for breath, or when you are sentenced to death, you will realize that, in the world, everything except life and death is just a fleeting cloud, not worth mentioning.

16. 活着就是人生最大的意义，健康就是活着最大的意义，扶正气，就是保持健康最本质、最有效的举措。而扶正气的关键，就是千万自律，在生活方式上不能心存侥幸，不能掉以轻心。

16. Living itself is the greatest meaning of life, and health is the greatest meaning of living. Upholding righteousness is the most essential and effective measure to maintain health. The key to upholding righteousness lies in never allowing ourselves to be complacent and not taking things lightly in terms of lifestyle.

17. 正气存，病不来。正气满，病自退。

17. When the vital energy is present, diseases do not come. When the vital energy is full, diseases naturally retreat.

18. 自己才是治愈自己最好的医生，共勉。

18. One's self is the best doctor for one's own healing, let's encourage each other.

19. 养生，就是指通过各种方法怡养生命、增强体质、预防疾病，从而达到延年益寿的一种医事活动。总之，养生就是保养生命的意思。 精神养生是指通过怡养心神调摄情志、调剂生活等方法，从而达到保养身体、减少疾病、增进健康、延年益寿的目的。

19. Health preservation refers to a medical activity that involves various methods to cultivate life, enhance physical fitness, and prevent diseases, with the aim of extending one's lifespan. In summary, health preservation is the act of nurturing life. Mental health preservation is the process of maintaining physical health, reducing diseases, improving well-being, and extending lifespan by cultivating the mind, adjusting emotions, and balancing one's life.

20. 人有三宝：精、气、神；“精、气、神”三元合一，才能返本还元，健康长寿。然而，快节奏的生活以及男性在社会中的重要角色，让男性健康频频受到威胁。许多中年男性都或多或少出现：肾虚、肾亏等情况，而肾不好就会引发很多男性疾病，如阳痿、早泄、前列腺炎以及男性不育等。肾虚在男科疾病，不是要命的病，但是严重的能危害男性健康和性生活的质量。当发生肾虚时，无论肾阴虚还是肾阳虚，都会导致人的免疫力的下降。许多证据表明，肾虚发生时，肾脏的免疫力降低，肾脏的微循环系统亦会发生阻塞、肾络不通。

20. Humans have three treasures: essence, qi, and spirit; only when the three are unified can one return to the original state, achieve health, and live a long life. However, the fast-paced lifestyle and the significant role of men in society frequently threaten their health. Many middle-aged men have varying degrees of kidney deficiency, and poor kidney health can lead to many male diseases, such as impotence, premature ejaculation, prostatitis, and male infertility. Kidney deficiency is not a life-threatening disease in urological diseases, but it can severely harm male health and the quality of sexual life. When kidney deficiency occurs, whether it is kidney Yin deficiency or kidney Yang deficiency, it will lead to a decrease in a person's immunity. Many pieces of evidence show that when kidney deficiency occurs, the immunity of the kidneys decreases, and the microcirculatory system of the kidneys may also become blocked, leading to the obstruction of kidney channels.

21. 人体健康最重要的就是“气血”二字，《黄帝内经素问篇》说：“人之所有者，血与气耳。”《 景岳全书》说：“人有阴阳，即为血气。阳主气，故气全则神旺;阴主血，故血盛而形强。人生所赖，维斯而已。”先贤说：“气血盈，则百病而不生。”我们身体的一切疾病，都是气血出现问题而导致的。小到发烧、感冒，大到肿瘤、血栓，这些疾病产生的主要原因都是气血不畅、气血不足。

21. The most important aspect of human health is the concept of "Qi and blood." The Yellow Emperor's Internal Classic says, "What people possess is blood and Qi." "Jingyue Quanshu" states, "People have Yin and Yang, which are Qi and blood. Yang governs Qi, so when Qi is full, the spirit is vigorous; Yin governs blood, so when blood is abundant, the body is strong. What people rely on is this alone." The ancients said, "When Qi and blood are abundant, all diseases do not arise." All the diseases in our bodies are caused by problems with Qi and blood. From the small ones like fever and colds to the large ones like tumors and thrombosis, the main cause of these diseases is the obstruction or deficiency of Qi and blood.

22. 那么，我们该怎么做才能让气血顺畅运行，不出现逆转呢这个就得从经络来说了。我们知道，气血运行的通道是经络，气血如果运行不畅，就会堵在那里，这时候最重要的是将堵塞的经络打通。所以，中医最强调的一个词就是“疏通经络”。

22. So, how should we act to ensure smooth circulation of Qi and blood without any reversals? This is where meridians come into play. We know that the channels through which Qi and blood circulate are the meridians, and if their flow is blocked, it will accumulate there. At this point, the most important thing is to unblock the blocked meridians. Therefore, the most emphasized term in traditional Chinese medicine is "unblocking the meridians."

23. 经络对于人体来说，有平衡阴阳、营养全身的能力，《黄帝内经》说：“经脉者，所以能决死生，处百病，调虚实，不可不通。”所以经络学在中医里拥有至高的地位。

23. The meridians have the ability to balance the yin and yang and nourish the whole body in humans. The Yellow Emperor's Canon says, "The meridians are what can determine life and death, deal with all diseases, adjust excess and deficiency, and cannot be blocked." Therefore, the study of meridians holds the highest position in traditional Chinese medicine.

24. 除了气血，脏腑也很重要，如果一个人长期超负荷工作、过度劳累、生活不规律等，就必然会气血不足，那能供给五脏六腑的动力和能量也会不够，脏腑为了维持正常的生命活动，必须超负荷运转，一天两天没有问题，时间久了，损伤出现，经络不通，脏腑功能衰弱，身体内部环境一片混乱，那时我们的身体既没有力量及时清理内部的毒素，又缺乏能力抵御外来致病因子的侵袭，因而，生病也就成了意料之中的事情。

24. Besides Qi and Blood, the internal organs are also very important. If a person works excessively, overworks, or lives an irregular lifestyle for a long time, they will inevitably suffer from insufficient Qi and Blood. The power and energy that can supply the five internal organs and six bowels will also be insufficient. In order to maintain normal life activities, the internal organs must operate under excessive load. For one or two days, this may not be a problem, but over time, damage will occur, meridians will become blocked, the function of the internal organs will weaken, and the internal environment of the body will be in chaos. At that time, our bodies not only lack the strength to promptly clear internal toxins but also lack the ability to resist the invasion of external pathogens. Therefore, getting sick becomes an expected matter.

25. 传统医学认为，肾为先天之本，生命之源。肾有藏精主水、主骨生髓之功能，所以肾精充盈，则精力充沛，筋骨强健，步履轻快，神思敏捷，肾精不足则阳气虚弱，腰膝酸软，易感风寒，生疾病等。

25. Traditional medicine holds that the kidneys are the root of the vital essence and the source of life. The kidneys have the functions of storing essence, governing water, and being responsible for bone and marrow. Therefore, when kidney essence is abundant, one's vitality is充沛, the tendons and bones are strong, walking is light and agile, and the mind is alert. Conversely, when kidney essence is deficient, one's yang energy is weak, the lower back and knees become weak and sore, one is prone to catching colds and chills, and is susceptible to diseases.

26. 总的来说，养生，就是一调气血，二养脏腑，三通经络，五脏六腑都需要气血的滋养，经络的畅通，才能正常的工作;而充足的气血则有赖于健康的五脏来提供。所以说健康的根本在气血，要想身体健康，就必须气血充足、经络疏通、脏腑平衡。

26. Generally speaking, health preservation is about: one, regulating the Qi and blood; two, nourishing the internal organs; and three, unblocking the meridians. All the five zang and six fu organs require nourishment from Qi and blood, and the smooth flow of the meridians is necessary for their normal functioning; while an abundant supply of Qi and blood depends on the healthy functioning of the five zang organs. Therefore, the root of health lies in Qi and blood. To maintain good physical health, one must ensure that Qi and blood are abundant, the meridians are unblocked, and the internal organs are balanced.

27. 以健康为中心，健康不得病，个人少受罪，家人少受累，节省医药费，造福全社会。

27. Focusing on health, it ensures that people do not fall ill, reducing individual suffering and the burden on families, saving medical expenses, and benefiting the whole society.

28. 不要整天计较一些鸡毛蒜皮的小事；站得高一点，看得远一点，心胸宽一点，肚量大一点，这样做人、做事都好办。

28. Don't worry about trivial matters all day long; stand a bit higher, look a bit further, be more open-minded, and have a bigger heart. This way, both in dealing with people and with matters, things become easier to handle.

29. 助人为乐是最大的快乐，比上不足、比下有余。知足常乐、自得其乐，人要是倒霉了，也要高兴，你现在倒霉，意味着光明就在前面。

29. The joy of helping others is the greatest joy, not enough to compare with the higher ones, but more than enough to compare with the lower ones. Being content with what one has brings joy, and finding joy in oneself. Even if a person is unfortunate, one should still be happy. Your current misfortune means that brightness is ahead.

30. 近年，国际科学界提出了一个口号：公众理解科学、科学引领生活。这里的科学理念指的是1992年“维多利亚宣言”的四大基石：合理膳食、适量运动、戒烟限酒、心理平衡。

30. In recent years, the international scientific community has proposed a slogan: "Public Understanding of Science, Science Leading Life." Here, the concept of science refers to the four pillars of the 1992 "Victoria Declaration": reasonable diet, moderate exercise, quitting smoking and limiting alcohol, and psychological balance.

31. 四大基石的核心就是古人说的“适者有寿”。“适”指适度、适当、适应。适度是凡事不过分，不过激，不走极端；适当是指把握好事物与环境之间的全方位、多角度、多层次的关系；适应是指随着外界环境变化，自身也要跟着相应变化，即与时俱进。比如合理膳食，关键是合理；适量运动，关键是适量；膳食与运动都是健康必需，但又都是“双刃剑”；心理平衡，关键是平衡。这种平衡并非心如枯井，更非麻木不仁，而是一种理性的平衡，智慧的平衡。喜怒哀乐，人之常情，但切勿大喜大悲、大惊大恐。不然，芝麻大的事就勃然大怒，造成心梗、脑出血，将会遗恨终生。

31. The core of the four fundamental principles is the ancient saying "The adaptable have a long life." "Adapt" refers to moderation, appropriateness, and adaptation. Modesty is about not going to extremes, being neither excessive nor radical; appropriateness means understanding the comprehensive, multi-dimensional, and multi-level relationships between things and their environment; adaptation means adjusting oneself in line with external environmental changes, which is to say, keeping pace with the times. For example, a reasonable diet, the key is moderation; moderate exercise, the key is appropriateness; both diet and exercise are essential for health, but they are also "double-edged swords"; mental balance, the key is balance. This balance is not like a dry well in the heart, nor is it insensitive, but a rational and wise balance. Joy, anger, sadness, and joy are common human emotions, but one should not be overly joyful or sorrowful, overly surprised or terrified. Otherwise, something as trivial as a sesame seed could provoke a great outburst of anger, leading to conditions like myocardial infarction or cerebral hemorrhage, which would leave a lifelong regret.

32. “适”字的本质就是辩证法，一位智者说过：“学好哲学，受用终生。”哲学是做人、做事、修身、齐家、健康、幸福、长寿的第一法宝。

32. The essence of the character "适" is dialectics. A wise person once said, "Learn philosophy well, and it will benefit you throughout your life." Philosophy is the first essential tool for being a person, doing things, cultivating oneself, managing the family, maintaining health, achieving happiness, and living a long life.

33. 最好的医生是自己，最好的药物是时间，最好的心情是宁静，最好的运动是步行。

33. The best doctor is oneself, the best medicine is time, the best mood is tranquility, and the best exercise is walking.

34. 有了这些，基本上不要吃什么药，我们个个都能健康七八九，百岁不是梦。

34. With these, basically, we don't need to take any medicine, and each of us can be healthy for 70, 80, or 90 years; living to be a hundred is not a dream.

35. 三心：事业上有颗进取心；生活中有颗平常心；心灵里有颗慈爱心。

35. Three hearts: an ambitious heart in one's career; a peaceful heart in life; and a compassionate heart in the soul.

36. 自信是成功的基础，自信不是自负，自信是了解自己，永远乐观不悲观；自强不是逞强，自强是顺应自然，顺势而为，适度均衡，阴阳和谐，这才能强大；自律是防腐剂，不然，春风得意便忘乎所以，贪心贪欲，前功尽弃。有了这“三心三自”，便会头脑冷静，理性分析；不以物喜，不以己悲；宠辱不惊，去留无意；清风明月，物我两忘。什么功名利禄，酒色财气，都会如同粪土；一身正气，永远立于不败之地。

36. Confidence is the foundation of success; confidence is not arrogance. Confidence is knowing oneself, always optimistic and never pessimistic. Self-improvement is not showing off, but to conform to nature, to act in accordance with the trend, to maintain a moderate balance, and to harmonize yin and yang, which is the way to become strong. Self-discipline is an antiseptic; otherwise, with the spring breeze and success, one might become overconfident, greedy, and waste all the previous efforts. With these "three hearts and three self-disciplines," one will have a cool head and rational analysis; not being happy with material things, not being sad about oneself; not being perturbed by fame and fortune, or by coming and going; with the breeze and the bright moon, forgetting oneself and the world. What are fame, wealth, and status, and the allure of alcohol, women, and wealth? They are all like dung. With an upright character, one will always stand invincible.

37. 最近联合国粮农组织提出一个新的口号：21世纪最合理的膳食结构就六个字：一荤一素一菇。我现在就这样，每顿饭有一个荤菜，鱼啊肉啊鸡蛋啊，鸡鸭鱼虾都可以。一个素菜，萝卜啊青菜啊，几个青菜混在一起。一个菇，蘑菇、茶树菇、金针菇、黑木耳或者海带、草菇都可以。

37. Recently, the Food and Agriculture Organization of the United Nations has proposed a new slogan: "The most reasonable dietary structure in the 21st century is just six characters: one meat, one vegetable, and one mushroom." That's what I do now, with one meat dish per meal, such as fish, meat, eggs, chicken, ducks, fish, shrimp, etc. One vegetable dish, like radishes or green vegetables, mixed together. One mushroom, which can be mushrooms, tea tree mushrooms, enoki mushrooms, black fungus, or seaweed, or straw mushrooms.

38. 为什么要一荤一素一菇呢首先，你一定要有个荤菜，因为人是杂食动物，人不能完全吃素，荤菜一吃以后，动物蛋白有了，高级营养蛋白也有了。其次，要有素菜，素菜一吃以后，纤维素、维生素、矿物质也有了。吃素菜很重要，能使大便通畅。最后，还得有菇。菇就是食用菌。现在越来越发现，食用菌在膳食中所含营养特别全面，有三大作用。第一，菇是灵芝，服用会使血脂下降，胆固醇、甘油三酯下降，血黏度下降，动脉硬化延缓，心脑血管病减少。第二，菇含有香菇多糖，使免疫力提高，癌症减少。所有吃菇的地方，癌症都少。第三，菇还有一种抗氧化作用，使细胞凋亡慢，延缓衰老，使老年痴呆减少。在北京，每死100个人，就有52个心脑血管病，22个癌症，这就占了74个。如果我们经常吃菇，心脑血管病就少，癌症减少，衰老减慢。

38. Why should there be one meat, one vegetable, and one mushroom? Firstly, you must have a meat dish because humans are omnivores and cannot eat a completely vegetarian diet. After eating the meat dish, you get animal protein and high-nutrient proteins. Secondly, there should be a vegetable dish. After eating the vegetable dish, you get fiber, vitamins, and minerals. Eating vegetables is important as it helps keep the bowels regular. Lastly, there must be mushrooms. Mushrooms are edible fungi. It is now increasingly being discovered that edible fungi contain very comprehensive nutrition in the diet and have three major functions. First, mushrooms are Lingzhi (Ganoderma lucidum), and taking them can lower blood lipids, cholesterol, triglycerides, reduce blood viscosity, delay atherosclerosis, and decrease cardiovascular and cerebrovascular diseases. Second, mushrooms contain lentinan, which enhances immunity and reduces the incidence of cancer. In places where mushrooms are commonly eaten, cancer cases are fewer. Third, mushrooms have an antioxidant effect, slowing down cell apoptosis, delaying aging, and reducing the incidence of senile dementia. In Beijing, out of every 100 people who die, 52 die from cardiovascular and cerebrovascular diseases, and 22 die from cancer, accounting for 74 cases. If we eat mushrooms regularly, cardiovascular and cerebrovascular diseases will be reduced, cancer cases will decrease, and aging will slow down.

39. 何为好心情就是有好心，还得有好情。好心是爱心、善心、真心。科学研究表明，爱心多，内啡肽释放就多，人体微循环得到改善，免疫力提高。爱心使人健康，善心使人美丽，真心使人快乐。好情是友情、亲情、爱情。友情使人宽容，亲情使人温馨，爱情使人幸福。有了这三个心，有了这三种情，你一定有好心情。

39. What constitutes a good mood is having a good heart along with good feelings. A good heart is composed of love, kindness, and sincerity. Scientific research shows that with more love, the release of endorphins increases, the body's microcirculation improves, and immunity is enhanced. Love makes people healthy, kindness makes people beautiful, and sincerity brings happiness. Good feelings include friendship, family ties, and love. Friendship makes people宽容, family ties bring warmth, and love brings happiness. With these three kinds of hearts and these three types of feelings, you are bound to have a good mood.

40. 乐观积极的心态所具有的力量超过我们的想像。

40. The power of an optimistic and positive mindset exceeds our imagination.

41. 我调查过北京市200例猝死病人，有50％死亡以前24小时之内生气、着急、情绪激动，20％～25％死以前半小时喝酒、激动、生气，18％死亡发生在30秒之内，刚刚还说着话，说死就死了，30秒就死。就是说，精神情绪影响很大。

41. I have investigated 200 cases of sudden death in Beijing, and 50% of them were angry, anxious, or emotionally excited within 24 hours before death. Another 20% to 25% died within half an hour after drinking, being excited, or angry. 18% of the deaths occurred within 30 seconds, with the person just talking and then suddenly dying, within 30 seconds. This means that mental and emotional factors have a significant impact.

42. 有女士问我，洪教授你说腹部吸脂好不好，塑身好不好我跟她说：减肥不是为了整容，吸脂是一种整容；减肥也不是塑身，减肥是为了健康。你靠不吃饭去塑身是不对的，应该加上合理膳食，适量运动。

42. A lady asked me, Professor Hong, whether liposuction of the abdomen is good and whether body shaping is good. I told her: Weight loss is not for plastic surgery; liposuction is a form of plastic surgery. Weight loss is not for body shaping either; the purpose of weight loss is for health. It's not correct to shape your body by not eating; you should also include a balanced diet and moderate exercise.

43. 日行八千步，夜眠八小时，三餐八分饱，一天八杯水，养心八珍汤，强体八段锦，无病八十八，有寿百零八。

43. Walk 8,000 steps a day, sleep for 8 hours at night, eat three meals to 80% fullness, drink 8 cups of water a day, take the eight-precious heart-nourishing soup, practice the eight-section exercises for strength, remain free from illness at 88, and live to 108 years of age.

44. 我说“日行八千步”，并非绝对，按日本人的方法是日行1万步，都可以。但至少3公里，也就是6000步。8000步是个大概，最高12000步，最低6000步。

44. I said "walk 8,000 steps a day," which is not absolute. According to the Japanese method, either 10,000 steps a day is fine. But at least 3 kilometers, which is 6,000 steps. 8,000 steps is an estimate, with a maximum of 12,000 steps and a minimum of 6,000 steps.

45. “夜眠八小时”，很多人以为，人类睡六七个小时就够了。做实验得出的结论，人类需要睡眠8小时。美国人在极黑的房间里、黑黑的山洞里做实验，不受外界干扰，发现人无论睡眠长短，通常醒12小时，睡6小时，或醒18小时，睡9小时，平均算下来睡眠时间正好是醒时的1／2。按照生物节律，按照自然规律，人每日睡8小时符合生物钟。

45. "Sleep for eight hours a night," many people believe that humans only need six to seven hours of sleep. Experiments have concluded that humans require eight hours of sleep. Americans conducted experiments in extremely dark rooms and dark caves, free from external interference, and found that regardless of the duration of sleep, people usually stay awake for 12 hours, sleep for 6 hours, or stay awake for 18 hours, sleep for 9 hours, and on average, the sleep time is exactly half of the awake time. According to the biological rhythm and the laws of nature, humans sleeping for eight hours a day is in line with the biological clock.

46. 还有就是经常做做八段锦。国家体委的一位老领导，80多岁，身体好得不得了，还长跑呢!他就是按照八段锦做的。现在有人也想开了，很多公务员为了锻炼身体，愿意花1万块钱买个卡，下了班开车去健身房，你走路去多好。换完衣服，练得满身大汗，再洗澡。你要练这个肌肉，那个肌肉，这种锻炼都不如八段锦管用。中国的传统养生法非常简练，非常省钱，非常有效。现在健身器械越来越复杂，什么耗氧量、卡路里多少，动不动一张表格。要我说啊，最复杂的本来可以变得最简单，没有这个表格我感到很舒服。其实男的、女的、壮的、弱的，大家不可能都一样。人人弄一个表格，就像一件衣服，男女老少高矮胖瘦，衣服就一套，一样的宽三尺，长十尺五，怎么行

46. Another thing is to practice the Ba Duan Jin (Eight Pieces of Brocade) regularly. A former leader of the State General Administration of Sports, in his 80s, is in excellent health and even runs long distances! He follows the Ba Duan Jin. Now, some people have realized this too; many civil servants are willing to spend 10,000 yuan on a membership card to go to the gym after work, instead of walking. After changing, they work up a sweat and then take a bath. If you want to exercise this muscle or that muscle, none of these exercises is as effective as the Ba Duan Jin. Traditional Chinese health preservation methods are very concise, very cost-effective, and very effective. Now, fitness equipment is becoming increasingly complex, with tables for oxygen consumption, calories, etc. I would say that the most complex can become the simplest. I feel very comfortable without these tables. In fact, men, women, strong or weak, everyone is not the same. If everyone has a table, like a piece of clothing, men, women, old and young, tall and short, fat and thin, there's only one size, with a width of three chi and a length of ten and a half chi, how can that work?

47. “无病八十八”，强调健康寿命长。半身不遂地躺在那儿，耗着，没有生活质量。

47. "Eighty-eight without illness," emphasizing a long healthy lifespan. Lying there paralyzed, consuming time, without a quality of life.

48. “有寿百零八”强调的是健康寿命，即活着就要享受生活，生活就要讲究幸福度。

48. "Have a longevity of one hundred and eight" emphasizes the concept of healthy lifespan, which means that while living, one should enjoy life and value the happiness of life.

49. “养心八珍汤”讲的是人的整个人生、整个世界的阴阳和谐、中庸，中国的中庸是指平常心。平常心好啊，平常心就是中庸。

49. "The 'Yangxin Ba Zhen Soup' discusses the harmony of yin and yang, and the principle of moderation in a person's entire life and the entire world. In Chinese, moderation refers to a state of平常 heart. A peaceful heart is good; a peaceful heart is moderation.

50. 慈爱心一片，好肚肠二寸，正气三分，宽容四钱，孝顺常想，老实适量，奉献不拘，回报不求。

50. A heart full of kindness, a two-inch gut of goodness, three parts of integrity, four ounces of tolerance, always thinking of filial piety, honesty in moderation, dedication without restriction, and not seeking rewards.

51. 养心八珍汤有六大功效：诚实做人；认真做事；奉献社会；享受生活；延年益寿；消灾祛祸。

51. The Yangxin Ba Zhen Soup has six major benefits: be honest in character; do things seriously; contribute to society; enjoy life; prolong life and health; and ward off disasters and misfortunes.

52. 君子的品德有8个字：量大、不争、和气、助人，其中有着极丰富的底蕴和哲理。

52. The virtues of a gentleman are summarized in eight characters: generous, uncontentious, amicable, and helpful, which embody profound meaning and philosophy.

53. 量大，海纳百川，有容乃大。现代研究认为，在成功者中，非智力因素——意志、品德、度量等占80％以上，而智力因素不足20％。不会做人者，就不会做成事。

53. Abundance in quantity, embracing the vast like a sea, greatness lies in tolerance. Modern research suggests that among the successful, non-intellectual factors such as willpower, character, and moderation account for over 80%, while intellectual factors are less than 20%. Those who cannot conduct themselves properly will not be able to accomplish anything.

54. 不争，这是一种高尚的心灵境界，老子说：“对不争者，人莫能与之争。”属于自己的，不必争，自然会属于你；不属于自己的，争也争不来，争来了，将来会失去更多；对别人的成绩要由衷地赞赏、发自真心地祝贺，不要嫉妒，因为嫉妒别人就是伤害自己的开始。

54. Non-contention is a noble state of the soul. Laozi said, "To those who do not contend, no one can contend with them." That which belongs to you does not need to be contended for; it will naturally belong to you. That which does not belong to you cannot be won through contention; if you do win it, you will lose even more in the future. You should sincerely praise and heartily congratulate others on their achievements; do not be envious, for envying others is the beginning of harming yourself.

55. 和气，当然要发自真诚，俗话说，和气生财。处世要智圆，外圆内方。

55. Politeness, of course, should come from sincerity. As the saying goes, politeness brings wealth. In dealing with the world, one should be wise and have a round exterior while being firm within.

56. 助人，助人是精神的至高至美境界，助人是快乐之本，要学会与人同享快乐。送人玫瑰，手有余香。

56. Helping others is the highest and most beautiful realm of spirit, and helping others is the essence of happiness. Learn to share happiness with others. When you give roses to others, your hands will still have a lingering fragrance.

57. 普通人，漠视健康，健康贬值，带病活到七八十；

57. Ordinary people, disregarding their health, devalue it, and live with diseases into their seventies and eighties.

58. 糊涂人，透支健康，提前死亡，早早离去五六十。

58. Foolish person, overdraws health, premature death, leaves early in the fifties and sixties.

59. 21世纪，躯体的、心理的、社会人际适应的和精神道德上的良好和完满状态才称之为健康。这就好比一层层向上的金字塔，是全方位的概念，而不仅仅是指没有疾病，或没有不舒服，更不是仅仅指体格健壮。

59. In the 21st century, good health is defined as a state of physical, mental, social-interpersonal adaptation, and spiritual and moral well-being. This is akin to a pyramid that builds up layer by layer, representing a comprehensive concept, rather than simply the absence of disease or discomfort, or merely being physically strong.

60. 一个人到医院检查，所有化验及B超、CT、心电图一切正常。他是否健康呢不一定，因为如果他做了亏心事，他贪污了，整天提心吊胆，害怕警察敲门，他已经不健康了。有位拳王，天下无敌手，但他也不健康，为什么呢因为他犯罪进监狱了。因此，健康素质高的人也一定是思想道德、科学文化素质比较高的人。

60. A person went to the hospital for a check-up, and all the laboratory tests, as well as the B-ultrasound, CT, and electrocardiogram, all came back normal. Does that necessarily mean he is healthy? Not necessarily, because if he has done something wrong in his heart, if he has embezzled, if he lives in constant fear, worrying about the police knocking on the door, he has already become unhealthy. There was a boxing champion who was invincible in the world, but he was also unhealthy. Why? Because he committed a crime and went to prison. Therefore, a person with a high health quality is also someone who has a higher level of ideological and moral standards, as well as scientific and cultural quality.

61. 对健康有四种不同心态的人，第一种人是聪明人，他们主动健康，投资健康，结果健康增值，轻松活到一百二十；第二种是明白人，他们关注健康，储蓄健康，结果健康保值，平安生活到九十；第三种人是普通人，他们漠视健康，无动于衷，结果健康贬值，只能带病活到七八十；第四种人是糊涂人，他们之中许多是白领精英，他们透支健康，提前得病，提前死亡，结果生命浓缩，五六十便撒手人寰。四种态度，四种结局；因为健康面前人人平等，种瓜得瓜，种豆得豆；一分耕耘，一分收获。

61. There are four different attitudes towards health among people: The first type is the intelligent, who actively invest in their health, and as a result, their health grows in value, and they live comfortably until they are 120 years old. The second type is the discerning, who pay attention to their health and save it, leading to the preservation of their health, and they live peacefully until they are 90 years old. The third type is the ordinary person, who ignores their health and remains indifferent, resulting in their health depreciating, and they can only live with illness until their 70s or 80s. The fourth type is the confused, among whom many are white-collar elites, who overdraw their health, get sick prematurely, and die prematurely, leading to their lives being condensed, and they leave the world in their 50s or 60s. Four attitudes, four outcomes; because in the face of health, everyone is equal – as you sow, so shall you reap; you reap what you sow.

62. 人到了30岁时就要努力培养健康理念和健康生活方式，“健康是1，其他是0”，“爱妻爱子爱家庭，不爱健康等于0”。

62. When people reach the age of 30, they should strive to cultivate a healthy concept and a healthy lifestyle, "Health is the 1, everything else is 0," "Loving one's wife, children, and family is important, but not valuing health is equal to 0."

63. 40岁时，是身体健康状况的转折点，发病危险性大增。男性40岁以后要格外注意饮食，由于我国膳食缺钙，中年人每日喝1袋牛奶对增强体质，防止骨质疏松很有必要。要多关注家庭，多话聊，用“心”话聊，用“情”话聊，多看另一半，深情地看，据法国的研究证明，这样可减少家庭的“亚健康”。

63. At the age of 40, it is a turning point in physical health, with a significant increase in the risk of illness. Men should pay special attention to their diet after the age of 40, as our diet lacks calcium. It is very necessary for middle-aged people to drink one bag of milk per day to enhance their physical fitness and prevent osteoporosis. Pay more attention to the family, engage in more conversations, talk with "heart," talk with "emotion," and pay more attention to the other half, looking at them deeply. According to French research, this can reduce the "sub-health" in the family.

64. 结合其他研究，总起来说，中年健康的关键就是

64. Synthesizing other research, in summary, the key to middle-aged health is...

65. 三。一是：态度第一，因为态度决定一切；二是：给健康以时间，给健康以空间；三是：好妻子，好孩子，好身子。这主要与心理和感情因素有关。

65. Three points: First, attitude comes first, because attitude determines everything; second, give time to health and space to health; third, a good wife, good children, and a healthy body. This mainly relates to psychological and emotional factors.

66. 天天三笑容颜俏，七八分饱人不老，相逢借问留春术，淡泊宁静比药好。

66. Day by day, a smile on the face, three times a day, a contented heart doesn't age. When we meet, I ask for the art of staying young, and a tranquil, serene life is better than medicine.

67. 好心是爱心、善心和真心；好情是友情、亲情和爱情。

67. A good heart is composed of love, kindness, and sincerity; a good feeling encompasses friendship, family affection, and love.

68. 爱心使人健康，善心使人美丽，真心使人快乐；

68. Love makes one healthy, kindness makes one beautiful, and sincerity brings joy.

69. 友情使人宽容，亲情使人温馨，爱情使人幸福。

69. Friendship makes people tolerant, family ties make people warm, and love makes people happy.

70. 大千世界，芸芸众生。人格魅力中有一种成分叫“大气”。无论一个人的地位是高是低，事业是大是小，身份是显是微，一个人的魅力如何，关键看“大气”与否。

70. In the vast world, there are countless beings. One component of personal charm is called "grace." No matter whether a person's status is high or low, their career is big or small, and their identity is prominent or insignificant, the key to how much charm a person has lies in whether they have "grace."

71. 大气，似阳光，温暖灿烂；大气，似鲜花，芳香四溢；大气，似云朵，坦坦荡荡；大气，似大海，能纳百川；大气，似高山，巍然屹立。大气，有翻江倒海的气势，有所向披靡的雄风，有痛快淋漓的风韵，有魅力四射的美丽。

71. The atmosphere, like sunlight, is warm and radiant; the atmosphere, like flowers, is fragrant and spreads its aroma; the atmosphere, like clouds, is open and honest; the atmosphere, like the sea, can embrace a hundred rivers; the atmosphere, like high mountains, stands tall and majestic. The atmosphere has the power to overturn the rivers and seas, possesses a formidable雄 wind, has a resolute and satisfying charm, and radiates a captivating beauty.

72. 大气，体现在人性中，是博大的胸怀，具有不与小人斤斤计较的雅量；大气，体现在行动上，是坦荡豪放，不瞻前顾后，不怯懦畏缩；大气，体现在心理上，是豁达开朗，不卑不亢，阳光乐观。

72. The atmosphere, manifested in human nature, is a vast胸怀, with a refined character that does not begrudge the small-minded; the atmosphere, as it manifests in action, is forthright and generous, without hesitation or looking back, and without timidity or retreat; the atmosphere, as it manifests in psychology, is open-minded and cheerful, neither humble nor overbearing, sunny and optimistic.

73. 老子认为，大海之所以能够成为一切河流的归宿，是因为他善于处在下游的位置上，因而成为百谷之王，并铸造了海纳百川大气度。

73. Laozi believed that the sea can become the destination for all rivers because it is adept at positioning itself at the downstream, thus becoming the king of all valleys, and forging an expansive demeanor that embraces rivers from all directions.

74. 那么，人生拥有一颗大气之心的人怎样去践行呢？个人理解认为主要有以下七点：

74. Then, how does a person with a great heart live out their life? My personal understanding suggests that there are mainly the following seven points:

75. 拥有一颗大气之心的人，为人处世应该加强自我修炼。

75. A person with a noble heart should enhance self-cultivation in their interactions with others.

76. 大气是一种自然从容的人生姿态，更是一种浩然正气的人格修养。人的品德修养与自身内涵，就象一本优美的散文诗，让读者情不自禁的领悟真谛。知性，由内而外表现出来的才华、气质、修养和人格魅力，却是历经岁月的修炼后天养成，这种知性是岁月积淀而成。要修炼成就优雅的知性气质，就要靠我们自己的修炼了。

76. The atmosphere is a natural and relaxed posture of life, but it is also a cultivation of integrity and character. A person's moral cultivation and intrinsic quality are like a beautiful prose poem, which allows readers to spontaneously understand the essence. Intellect, which manifests itself from the inside out as talent, temperament, cultivation, and personal charm, is cultivated after years of practice and cultivation. This kind of intellect is accumulated over time. To cultivate an elegant intellectual temperament, we must rely on our own cultivation.

77. 内外兼修，内指心外指形，要求外表内心一起提高修养，才能达到形神的有机统一。内指的是修于心，修的就是：吾日三吾身。知性而优雅的魅力人还必须具有平和、宽容的心态，这是一种心性的修养，是一种道德的修养；平和是对人生，这是对待生活的一种态度，也是做人的美德。宁静方能致远，拥有了良好健康的心态，才会正确处理事情，正确面对感情，健康的心态，让人“不以物喜，不以己悲”，少了浮躁与争强好胜，多了娴静与淡定恬然，不奢华、不张扬，积极理性的规划人生，坦然面对荣辱得失，淡定经历风雨沧桑，从容经过坎坷不平，那是平和的优雅。

77. Cultivation of both the inner and the outer, where 'inner' refers to the heart and 'outer' to the form, demands that both the exterior and the interior be cultivated together to achieve an organic unity of form and spirit. 'Inner' refers to cultivation of the heart, which involves: "I cultivate my three bodies daily." A person of knowledge and elegance must also possess a peaceful and tolerant mindset, which is a cultivation of one's nature and a cultivation of morality; peace is a stance towards life, an attitude towards living, and also an virtue of a person. Only tranquility can lead to great distances, and with a good and healthy mindset, one can properly handle matters and face relationships correctly. A healthy mindset allows one to "not be elated by material things, not to be sad by oneself," reducing restlessness and the desire to compete, and gaining serenity and composure. Not luxurious, not ostentatious, actively and rationally planning one's life, calmly facing gains and losses, calmly experiencing vicissitudes, going through hardships with composure, that is the elegance of peace.

78. 优雅知性的魅力人同时应该是宽容的，以自信和宽容对待身边的每个人，给人带来一缕缕温馨、一丝丝余香，宽容别人，等于完善了自己，在平凡中散发出人性独有的魅力。如果能够修炼到“猝然临之而不惊、无故加之而不怒”，在平平淡淡中快乐地过好每一天。

78. The charming person of elegance and intelligence should also be tolerant, treating everyone around them with confidence and tolerance, bringing a trace of warmth and a hint of fragrance. Being tolerant of others is equivalent to perfecting oneself, and in the ordinary, one can emit the unique charm of human nature. If one can cultivate to the point where they are "unperturbed in the face of sudden events and unresentful when unjustly treated," they can happily live each day in simplicity and tranquility.

79. 拥有一颗大气之心的人，为人处世应该做到宽宏大量。

79. A person with a noble heart should be magnanimous in their dealings with others.