1. 药王孙思邈说过一段话：“最好的养生就是少，口中言少（养气），心中事少（养性），腹中食少（养生），自然睡少（养神）。”

1. The great physician Sun Simiao once said: "The best way to maintain health is to have less: speak less with the mouth (to nourish one's Qi), have fewer things in one's mind (to nourish one's nature), have less food in one's stomach (to nourish one's life), and naturally sleep less (to nourish one's spirit)."

2. 生活中我们总是求多，与人交往要多沟通，心中有事多想想，饭要多吃一点，睡眠必须充足，等等。

2. In life, we always seek more. We need to communicate more with others, think more deeply when we have something on our minds, eat more, ensure sufficient sleep, and so on.

3. 然而，所求越多，生命的包袱越多，身体的负担越重，对身心健康造成的危害就越大。

3. However, the more one seeks, the heavier the burden of life becomes, the greater the strain on the body, and the greater the harm caused to both physical and mental health.

4. 延年益寿的秘诀，其实就是一个字：少。

4. The secret to longevity is actually just one word: less.

5. 你有没有这样的经历？

5. Have you ever had such an experience?

6. 滔滔不绝说很多话，结果自己胸闷气短，有“气虚”的感觉。

6. Talking incessantly results in feeling short of breath and having a sensation of "Qi deficiency."

7. 语言是一种能量，说话太多，容易造成生命能量的不足，导致身体虚弱，进而产生一系列症状。

7. Language is an energy; speaking too much can easily lead to insufficient life energy, resulting in physical weakness and consequently a series of symptoms.

8. 道教认为：日出千言，不损自伤。

8. Taoism believes: A thousand words at dawn, not harming oneself but rather causing harm.

9. 管住自己的嘴，说话少一点，才不会破坏自己的免疫力和自愈力。

9. Keep your mouth shut, speak less, and you won't destroy your immune system and self-healing ability.

10. 再者，祸从口出。

10. Furthermore, misfortune often originates from one's mouth.

11. 沉默是金，三缄其口，是为人处世的大智慧。

11. Silence is golden, to keep one's mouth shut is a great wisdom in dealing with people and the world.

12. 春有百花秋有月，夏有凉风冬有雪。莫将闲事挂心头，便是人间好时节。

12. In spring there are blossoming flowers, in autumn there is the moon, in summer there is cool wind, and in winter there is snow. Do not let trivial matters weigh on your heart, for that is the best season in human life.

13. 一个人喜欢胡思乱想，就容易精神内耗。

13. A person who tends to daydream easily experiences spiritual exhaustion.

14. 精神内耗，说白了就是自己心里的戏太多了。言未出，结局已演千百遍；身未动，心中已过万重山；行未果，假象苦难愁不展；事已毕，过往仍在脑中演。

14. Mental exhaustion, in essence, is just too much drama in one's own mind. Words have not been spoken, but the ending has been played out a thousand times; body has not moved, but the mind has already crossed a thousand mountains; actions have not been achieved, but the illusion of suffering and distress cannot be unfolded; once the matter is over, the past continues to play in the mind.

15. 胡思乱想太多，精神内耗太多，就会沉淀为一种负能量，通过攻击五脏六腑和全身细胞才能得到消解，而演变为一些莫名其妙的疾病。

15. Overthinking and excessive mental consumption will settle into a negative energy, which can only be alleviated by attacking the five internal organs and cells throughout the body, and it may evolve into some mysterious diseases.

16. 心中事少，无忧无虑，快快乐乐，是养生的重中之重。

16. Having few worries in the heart, being carefree, and living happily is the top priority in the practice of health preservation.

17. 吃的太多，会增加自己的肠胃负担，消化系统和排毒系统都会造成非常严重的损害。

17. Eating too much will increase the burden on one's gastrointestinal tract, causing very serious damage to the digestive system and the detoxification system.

18. 尤其是晚上，因为饭后缺少足够的活动，还要躺在床上休息一夜，容易造成食欲积压。

18. Particularly at night, due to the lack of sufficient activity after meals and the need to rest in bed for a night, it is easy to cause a build-up of appetite.

19. 孙思邈说：夜食过饱，损一日之寿。

19. Sun Simiao said: Overeating at night diminishes one's lifespan by a day.

20. 晚饭吃撑一次，寿命减少一天。如果经常胡吃海塞，大鱼大肉，那寿命必然大大缩短。

20. Eating to the point of overindulgence for dinner reduces one's lifespan by a day. If one often overeats and indulges in rich, heavy foods, their lifespan will undoubtedly be significantly shortened.

21. 现代社会食物极大丰富，基本不会出现营养缺乏的现象。我们一定要管住自己的嘴，饮食七分饱，常存三分饥。

21. In modern society, food is extremely abundant and nutritional deficiencies are rarely seen. We must control our own appetites, eat to 70% fullness, and always keep 30% hungry.

22. 食不过饱，饮不过量，才能健康长久。

22. Eat not to the point of fullness, drink not to the point of intoxication, and you will be able to maintain health and longevity.

23. 睡眠是修复和补充生命能量最重要的方式，保持充足的睡眠非常重，然而，凡事过犹不及。如果你总是赖床，昏天黑地大睡特睡，就会神色恍惚，精神特别差。

23. Sleep is the most important way to repair and replenish life energy, and maintaining sufficient sleep is very important. However, too much of anything is harmful. If you always stay in bed and sleep excessively, you will appear confused and have a particularly poor spirit.

24. 人的睡眠必须遵循自然规律。

24. Human sleep must follow the natural laws.

25. 晚上太阳落山，阳气收敛，阴气滋生，是休息的好时候，必须夜卧补充身体的能量。白天太阳当头，阳气正盛，是活动的好时候，我们就要好好工作和生活。

25. When the sun sets at night, the Yang energy withdraws and the Yin energy grows, making it a good time for rest. It is necessary to sleep at night to replenish the body's energy. During the day, when the sun is overhead, the Yang energy is at its peak, which is a good time for activity. We should work and live well.

26. 古人根据天地阴阳变化，把一天分为12个时辰，就是提示我们作息要规律，睡眠必须遵循天道。

26. The ancients, based on the changes of yin and yang in the heavens and the earth, divided a day into 12 periods of time, which is a reminder to us that our daily routines should be regular and our sleep must follow the laws of nature.

27. 自然睡少，道法自然，才能养足自己的精气神。

27. To sleep naturally less and follow the Tao of Nature is the way to nourish and replenish one's vital essence and spirit.

28. 一个人最大的财富，不是健健康康的活着。一定要坚持少的原则，才能延年益寿，幸福安康。

28. The greatest wealth of a person is not to live a healthy life. One must adhere to the principle of moderation to prolong life, and to enjoy happiness and good health.

29. 古今中外有许多长寿老人，例如大圣人孔子活了73岁、孟子活了84岁、道家老子活了101岁、唐代大医药学家孙思邈活了101岁，现代的长寿老人更是不胜枚举。世界上也有许多长寿区、长寿村。专家们为了揭开人类长寿的秘密，对长寿老人进行了许多调查，发现他们共同的生活特点如下：

29. There have been many long-lived individuals throughout history and around the world, such as the great sage Confucius who lived to be 73 years old, Mencius who lived to be 84 years old, the Taoist Laozi who lived to be 101 years old, and the great Tang Dynasty physician Sun Simiao who also lived to be 101 years old. In modern times, there are numerous examples of long-lived individuals. There are also many longevity regions and villages in the world. Experts have conducted many investigations into long-lived individuals in an effort to uncover the secrets of human longevity, and have found that they share the following common characteristics of their lifestyle:

30. 一是少愁多乐。这些老人都是心胸豁达的乐天派。知足长乐、助人为乐、心理平和是他们的共同特点。

30. Firstly, they have fewer worries and more joy. These elderly individuals are open-minded optimists. Contentment, helping others to be happy, and mental peace are their common characteristics.

31. 二是少车多步。他们都有爱好体力活动的习惯。大医药学家孙思邈经常上山采药，许多长寿村也多分布在山区，出门就走路，常走多动，血液流通，有益于延缓衰老。

31. The second point is to reduce car usage and increase walking. They all have the habit of enjoying physical activities. The great physician Sun Simiao often went up the mountains to pick herbs, and many longevity villages are also scattered in mountainous areas. They walk out of the door and are always on the move, which promotes blood circulation and is beneficial to delaying aging.

32. 三是少食多嚼。这些长寿老人在饮食上的共同特点是吃得少，不暴食，吃饭时对食物多咀嚼。每吃一口饭，要在口腔内咀嚼多次才咽下。多嚼不仅有利于消化，而且可以使食物慢慢吸收，有利于达到饱腹感，避免吃得过多。

32. The third point is to eat less and chew more. The common characteristic of these long-lived elderly people in terms of diet is that they eat less, do not overeat, and chew their food more while eating. For each mouthful of rice, they chew it multiple times in their mouth before swallowing. Chewing more not only benefits digestion but also allows food to be absorbed slowly, which is beneficial for achieving a feeling of fullness and prevents overeating.

33. 四是少肥多菜。这些长寿老人在饮食上，都是拒绝肥甘厚腻的，吃青菜多，吃大鱼大肉少，因此他们多是“老来瘦”身材。

33. Fourthly, less fat and more vegetables. These longevity elders all refuse rich and greasy foods in their diet, eat more greens and less fish and meat, and therefore they mostly have the "slim" figure in their old age.

34. 五是少盐多醋。长寿老人饮食清淡，不嗜好咸，反而多数喜吃醋。这种习惯非常符合现代营养学观点。高盐饮食是高血压、动脉硬化的诱发因素：而长期适量吃醋，有利于软化血管、降低血压、预防动脉硬化。

34. Fifthly, less salt and more vinegar. Long-lived elderly people have light diets, dislike salt, and instead, most of them enjoy eating vinegar. This habit is very in line with modern nutritional science. A high-salt diet is a triggering factor for hypertension and arteriosclerosis; while consuming vinegar in moderate amounts over a long period is beneficial for softening blood vessels, lowering blood pressure, and preventing arteriosclerosis.

35. 我国唐代著名的医药学家孙思邈，活了101岁，直到老死前还在行医采药。著有《千金要方》和《千金翼方》，是我国医药学的宝贵财富。

35. Sun Simiao, a famous medical scientist from the Tang Dynasty of our country, lived to be 101 years old, and he was still practicing medicine and collecting herbs until his death. He authored "Qianjin Fang" and "Qianjin Yifang," which are valuable treasures of Chinese medicine and pharmacology.

36. 据史书记载，孙氏70高龄时，唐高宗召见他，见他精神饱满、面色红润、步履稳健，就问他健身长寿的秘诀，他笑着说：我的秘诀就是每天上山采药，四处奔走行医，这样长期磨炼，身体就结实了，自然也就很少生病。

36. According to historical records, when Sun Shi was 70 years old, Emperor Gaozong of the Tang Dynasty summoned him to meet him. Seeing that he was full of vitality, with a rosy complexion and firm steps, the emperor asked him about the secret to his longevity and health. He smiled and said: "My secret is to go up the mountains to pick herbs every day and to travel around practicing medicine. Through this long-term training, my body has become strong, and naturally, I get sick very rarely.

37. 他不但本人健康长寿，还在养生长寿方面给后人留下了简要明了的见解和易懂易行的做法：在饮食方面他说“老人肠胃皮薄，多则不消”、“食欲数而少，不欲顿而多”、“觉肚空，须索食，不得忍饥”。指出“厨膳勿使脯肉过盈，即令俭约为佳”，还说“食毕摩腹，能除百病”。在运动方面孙氏认为：“人欲劳其形，百病不能成。”“养生者，不但饵药……其生兼于百行，百行周备，虽绝药饵，足以避年。”在精神养生方面他主张：“莫忧思、莫大怒、莫悲愁、莫大惧、莫多言、莫大笑、勿汲汲于所欲，勿情情怀念恨……则得长生也。”

37. Not only did he live a long and healthy life himself, but he also left behind concise and clear insights and easily understandable practices for longevity and health maintenance: In terms of diet, he said, "Old people have thin intestines and stomachs, and eating too much is indigestible," "Eat frequently but in small amounts, not in large servings," "When you feel your stomach is empty, you should seek food, not endure hunger." He pointed out that "cooking should not overfill with meats, even if it means being frugal is better," and also said "massaging your abdomen after eating can cure a hundred diseases." In terms of exercise, Sun believed that "if a person wants to work their body, no disease can take hold." He stated that for longevity and health maintenance, it is not only about taking medicine... their life is integrated with all virtues, and when all virtues are in place, even without medicine, one can avoid illness and age." In terms of spiritual health maintenance, he advocated: "Do not worry or think excessively, do not become overly angry, do not grieve, do not be overly fearful, do not speak too much, do not laugh excessively, do not be eager for your desires, do not carry grudges or resentment in your heart... then you will achieve longevity."

38. 他这三方面看法，非常符合现代医学养生的观点：

38. His views on these three aspects are very in line with the modern medical health and wellness perspective:

39. 老年人胃肠虚弱，消化能力降低，饮食一定不要过饱，最好是少食多餐。每餐量要少，不妨多吃几次，这样既易使食物消化又营养丰富。不要忍着饥饿，饿了就吃一点，既中和胃酸，又保护了胃黏膜。要少吃荤，不要天天大鱼大肉，多吃素，这更是现代均衡饮食的内容。餐后揉腹，加强胃肠的血液循环，促进胃肠功能，有助消化，更是懂得养生的老年人常用的方法，对身体大有好处。

39. The elderly often have weak digestion and reduced ability to digest food, so they should not eat too much at one meal. It is better to have small meals more frequently. Each meal should be light, and it is fine to have more meals. This way, food is easier to digest and more nutritious. Do not starve yourself; when you feel hungry, eat a little. This not only neutralizes stomach acid but also protects the stomach lining. They should eat less meat and avoid eating rich food every day. Eating more vegetables is even more important for a balanced diet. Massaging the abdomen after meals can enhance blood circulation in the gastrointestinal tract, promote gastrointestinal function, aid digestion, and is a common method for the elderly who understand the principles of health preservation, which is greatly beneficial to the body.

40. 人到了老年，经常参加一些力所能及的活动，对加强身体的新陈代谢、增强体质、延缓衰老是大有益处的。纵观古今中外的长寿老人，都有坚持劳动、多活动这一特点。

40. As people age, frequently participating in activities within their capabilities is highly beneficial for strengthening the metabolism, enhancing physical fitness, and delaying aging. Throughout history and across the world, longevity in the elderly is characterized by their persistence in labor and increased activity levels.

41. 精神养生方面，和现代医学的心理保健内容是一样的。他认为老年人忧思、发怒、悲愁、嫉恨等情绪的变化，对身体健康是非常有害的。他还认为善于养生者，必须避免世俗的名利欲望、色欲，保持心胸开阔，精神愉快，这样才能延年益寿，获得长生。

41. In terms of spiritual health preservation, it is the same as the psychological health care content in modern medicine. He believes that changes in emotions such as worry, anger, sadness, and jealousy in the elderly are very harmful to physical health. He also thinks that those who are good at health preservation must avoid secular desires for fame and fortune, desires for sensuality, maintain an open mind, and keep a cheerful spirit, only in this way can they prolong their lives and achieve immortality.

42. 工蜂终日劳碌，飞奔不停，但3 6个月即亡；乌龟生性迟滞、雷打难动，但寿命高达150年！因此，想要长寿，我们应该学会“懒”！当然，这个“懒”也要科学地懒、高水平地懒，从而懒出 健康 ，懒出长寿！

42. The worker bee toils tirelessly, flying ceaselessly, yet it dies after only 3 to 6 months; while the tortoise is naturally slow and hard to move, yet it can live up to 150 years! Therefore, to achieve longevity, we should learn to be "lazy"! Of course, this "lazy" should be scientifically lazy and highly skilled lazy, thus achieving health and longevity through idleness!

43. 长寿的秘诀：做好4个“懒”，你会比别人更长寿！想“短命”都难！

43. The secret to longevity: do 4 "lazy" things, and you will live longer than others! It will be hard to live a short life!

44. 人到了中老年后，肠胃功能已经开始减退，消化系统功能衰退，所以，不适合吃一些刺激性的食物，不适合暴饮暴食，所以，这个年龄的人，吃的不要太多，每天七分饱，细嚼慢咽，以清淡为主，少荤多素，少盐多醋，多吃粗粮，多吃益于消化的食物， 健康 的饮食方式有利于增强体质的同时减少高血压、高血脂、心脏的发生。

44. As people enter middle and old age, their digestive functions begin to decline and the digestive system's capabilities weaken. Therefore, it is not suitable to consume刺激性食物 or overeat. Hence, people of this age should not eat too much, aiming for a level of satisfaction around seven-tenths of fullness each day, chewing slowly, and focusing on light and plain foods. They should consume fewer meats and more vegetables, less salt and more vinegar, eat more whole grains, and more foods that aid digestion. A healthy dietary approach not only strengthens the body but also helps reduce the incidence of hypertension, hyperlipidemia, and heart disease.

45. 生气是自己惩罚自己，气出病来无人替。若有人来讽刺你、挖苦你、嘲笑你、歧视你，不要往心里去，不要自己跟自己过不去，不发脾气，不生闷气。

45. Getting angry is punishing oneself, and when one is sick from anger, no one can take over. If someone comes to讽刺 (sarcasm) you, mock you, laugh at you, or discriminate against you, don't take it to heart. Don't make things difficult for yourself, don't lose your temper, and don't hold a grudge.

46. 如果中老年人平时“懒得生气”，你将比别人更容易长寿。

46. If middle-aged and elderly people are usually "lazy to get angry," you will be more likely to live a long life than others.

47. 老年人骨骼老化，已不适应步如风。故出门要三思而行，脚踏实地，步伐稳健，防止跌倒摔伤。

47. The bones of the elderly have aged, and they are no longer suited for walking swiftly. Therefore, when going out, one should think three times before acting, walk firmly on the ground, and take steady steps to prevent falls and injuries.

48. 青壮年人 健康 讲究闻鸡起舞、起早行早，而老年人起早应根据时令、天气而定，不必硬性起早，强制锻炼。

48. Young and middle-aged people pay attention to health and prefer to rise early and start their day early, but the elderly should rise early according to the season and weather, not to force themselves to rise early or to strictly enforce physical exercise.

49. 想要 健康 长寿的你，还应该保持这样的好习惯：

49. If you want to maintain health and longevity, you should also keep up these good habits:

50. 人到了中年以后，就要定期做身体检查，只有定期去医院进行 健康 检查，才能早期发现，从而早期治疗。

50. After reaching middle age, it is necessary to undergo regular physical examinations. Only by visiting the hospital for regular health checks can early detection and subsequent early treatment be achieved.

51. 中老年人可以经常 旅游 ，听听音乐等，尤其在清晨，选择快节奏的、愉悦的音乐能让你维持一天的好心情。

51. Middle-aged and elderly people can often go on trips, listen to music, etc., especially in the early morning. Choosing fast-paced, joyful music can help maintain a good mood throughout the day.

52. 多吃蔬菜水果、粗粮，饮食清淡，减少高脂肪、高热量食物的摄入，避免增加肠胃的负担。

52. Consume more vegetables, fruits, and coarse grains; maintain a light diet; reduce intake of high-fat and high-calorie foods to avoid adding burden to the gastrointestinal tract.