在纷繁复杂的世界中，我们每个人都在追求一种简朴而宁静的生活。掌握四个要点，远离疾病困扰，让身心回归自然和谐。今天，就让我们从这四个关键词出发，开启一段全新的健康旅程。

Amid the complex and intricate world, each of us is striving for a simple and tranquil life. Mastering four key points, we can distance ourselves from the troubles of illness and allow the body and mind to return to a natural harmony. Today, let us embark on a new journey of health, starting from these four keywords.

1. 饮食清淡，少吃慎吃，才是健康长久之道。

1. Eating light, eating less and being cautious with food is the way to long-term health.

2. “我认识的所有人都晚睡，身体都不错，但是晚睡的确非常不好。回想10年来，基本没有12点之前睡过，学习、考GT之类，现在看来毫无价值的证书、考研是堂而皇之的理由。与此同时，聊天、网聊、BBS灌水、蹦迪、吃饭、K歌、打保龄球、一个人发呆，填充了没有堂而皇之理由的每个夜晚，厉害的时候通宵熬夜。”

2. "Everyone I know stays up late and they all have good health, but staying up late is indeed very bad. Looking back over the past 10 years, I haven't gone to bed before 12 o'clock, all for things like studying, taking the GT exam, and pursuing a postgraduate degree, which now seem completely valueless. At the same time, chatting, online chatting, flooding BBS, going to discos, eating out, karaoke, bowling, and just staring blankly into space filled every night without a legitimate reason. Sometimes, I even pull all-nighters when things got intense."

3. 坚持运动，适度运动，让身体保持活力，可以激活免疫细胞，提升抵抗力和自愈力。

3. Persist in physical exercise, maintain moderate intensity, keep the body active, which can activate immune cells and enhance resistance and self-healing ability.

4. 首先，一定要保证充足而均衡的营养，尤其是蛋白质和维生素。多吃高营养低热量的食物，少吃或者不吃不健康的食物。

4. Firstly, it is crucial to ensure an adequate and balanced nutrition, especially proteins and vitamins. Eat more high-nutrient, low-calorie foods, and eat less or not eat unhealthy foods.

5. 俗话说：病从口入。

5. As the saying goes: Disease enters through the mouth.

6. 学会搭配食物，健康饮食，是养生最重要的方面。

6. Learning to pair foods and maintaining a healthy diet is the most important aspect of health preservation.

7. 健康不是第一，而是唯一。

7. Health is not first, but the only one.

8. 一个人只要身体健康，内心快乐，他就是最幸福的人。而如果没有健康快乐，他无论多么优秀，多么成功，多么有魅力，都无济于事，毫无意义。

8. As long as a person is physically healthy and mentally happy, he is the happiest person. Without health and happiness, no matter how outstanding, successful, or charming he may be, it is all for naught and has no meaning.

9. 不管多忙，一定要睡好觉。不管多想享受夜晚属于自己的时间，也一定要早点休息。

9. No matter how busy you are, make sure to get a good night's sleep. No matter how much you want to enjoy your own time at night, it's important to rest early.

10. 怎么吃，非常重要。吃得好，健康长寿。吃不好，短命夭折。

10. How to eat is very important. Eating well contributes to health and longevity, while poor eating habits can lead to a short life and early death.

11. 他参加过多次长跑比赛，并曾获得冠军，各种运动奖章更是数不胜数。平时在工作之余，他也会环湖走路，或者小跑，让身体保持朝气蓬勃的状态。

11. He has participated in numerous long-distance running competitions and has even won the championship, with an untold number of sports medals. In his spare time, aside from work, he also takes walks around the lake or jogs to keep himself in a vigorous state.

12. 然而，两次癌症都奇迹般地不治而愈。

12. However, both cancers were miraculously cured without treatment.

13. 西湖大学校长施一公是一个运动达人，他不仅喜欢丰富多样的运动项目，还是一个马拉松跑步爱好者。

13. The president of West Lake University, Shiyong Shi, is an active sports enthusiast. Not only does he enjoy a wide variety of sports activities, but he is also a marathon runner.

14. 坚持适度运动，你会构建起强大的免疫系统，焕发出一个激情满满的自己。

14. Stick to moderate exercise, and you will build up a strong immune system and radiate a passionate self.

15. 通过对所有长寿老人的研究发现，心态是长寿最核心的因素。心态足够好的人，可以抵消基因和不良生活习惯的影响，让身体保持健康而活力四射的状态。

15. Through the research of all long-lived elders, it has been found that mindset is the most core factor for longevity. People with a sufficiently good mindset can offset the influence of genes and bad living habits, keeping the body in a healthy and energetic state.

16. 他说：“吾近夜饭不用荤菜，以肉汤炖蔬菜一二种，令其烂如，味美无比，必可以咨培养（菜不必贵，适口则足养人），后辈则夜饭不荤，专食蔬而不用肉汤，亦养生之宜，且崇俭之道也。”

16. He said, "I recently have been avoiding meat dishes for my evening meal, instead using some types of vegetables stewed in meat broth, making them as soft as possible, which tastes absolutely delicious. It is definitely beneficial for health (the vegetables don't have to be expensive, as long as they are tasty, they can nourish a person). For the younger generation, it is also advisable to avoid meat in the evening meal and focus on eating vegetables without using meat broth, which is also conducive to health and upholds the virtue of frugality."

17. 抗癌未成功的复旦大学女博士于娟，在生命的最后，写下这么一段话：

17. The female Ph.D. student from Fudan University, Yu Juan, who failed to cure cancer, wrote the following words in her final moments of life:

18. 如果没有充足且有规律的睡眠，人体得不到必要的修复，免疫系统就会崩溃，各种疾病甚至危重症就会趁虚而入。

18. Without sufficient and regular sleep, the body does not receive the necessary repair, and the immune system will collapse, allowing various diseases, even severe and life-threatening conditions, to take advantage of the vulnerability.

19. 他在一个电视节目中说：“跑步是全方面的美好，跑步的愉悦能享受一辈子，是过很多年还能想起来当时情景的美好；我没有任何跑步天赋，但是我在跑步中受惠特别多；不常跑步的开始的时候少跑一点，慢一点，你就会爱上跑步。”

19. He said on a TV program, "Running is all-around beautiful. The joy of running can be enjoyed for a lifetime, and it's a beautiful memory that you can recall after many years; I have no natural talent for running, but I have gained a lot from it; if you don't run often, start by running less and slower, and you will fall in love with running."

20. 曾国藩曾大鱼大肉，毫无节制，导致自己身体每况愈下，岌岌可危。为了保全自己，他严格搭配和控制自己的饮食。

20. Zeng Guofan once ate large amounts of meat and fish without any restraint, which led to his health deteriorating and becoming increasingly dangerous. In order to preserve himself, he strictly planned and controlled his diet.

21. 好好睡觉，修复免疫力，才能打造棒棒的身体。

21. Get a good night's sleep, repair your immune system, and you can build a strong body.

22. 人生最顶级的事业，就是经营好自己的身心健康，不生病，延年益寿。

22. The most top-notch career in life is to manage one's own physical and mental health well, to avoid illness, and to extend one's lifespan.

23. 中医讲：身心不二。身体和心灵相辅相成，互为表里。身体好，心灵才会快乐。心灵快乐，身体才会好。

23. In traditional Chinese medicine, it is said that the body and the mind are not two separate entities. They complement each other, being the outer and inner aspects of one another. A healthy body leads to a joyful mind, and a joyful mind promotes a healthy body.

24. 严格自律，成为更好的自己。

24. Strict self-discipline, become a better version of yourself.

25. 乐观的心态，是最好的长寿药。修炼自己的心态，不管遇到什么样的人、事和环境，都能心平气和，积极向上，以最好的状态面对生活。

25. A positive mindset is the best elixir for longevity. Cultivate your own mindset so that regardless of the people, events, or environments you encounter, you can maintain inner peace, be proactive, and face life in the best possible state.

26. 拥有健康，一切皆有可能。身心双健，就是最美好最幸福的样子。

26. With health, everything is possible. A state of both physical and mental well-being is the most beautiful and happiest condition.

27. 其次，食不过饱，饮不过量。不要胡吃海塞，大快朵颐，而要有所节制。吃太多，会加重肠胃负担，导致一系列的问题，比如消化系统疾病，便秘，心血管疾病等。

27. Secondly, do not overeat or drink excessively. Avoid gluttony and overindulgence, and instead, practice moderation. Eating too much can burden the digestive system, leading to a series of issues such as digestive system diseases, constipation, cardiovascular diseases, and so on.

28. 田中加子还两次患癌，45岁那年患上有“癌中之王”之称的胰腺癌，103岁时又患上大肠癌。每次确诊后，医生都束手无策，让她回家听天由命。田中加子也不在乎，每天乐颠颠地过自己的日子，从来不内耗，不多想，不害怕。

28. Takashi Nakazawa also suffered from cancer twice, being diagnosed with pancreatic cancer, known as the "king of cancers," at the age of 45, and with colorectal cancer at the age of 103. After each diagnosis, the doctors were at a loss, advising her to go home and leave her fate to heaven. Takashi Nakazawa, however, didn't care, happily living her days, never dwelling on the past, overthinking, or being afraid.

29. 身心健康，是一个人最大的财富。

29. Physical and mental health is a person's greatest wealth.

30. 世界最长寿女性田中加子，一生命运坎坷，两个孩子先后去世，和丈夫经营一家食品店，相依为命。

30. Tanaka Kazu, the world's oldest living woman, has had a life full of hardships. She lost two of her children in succession and ran a food store with her husband, relying on each other for survival.

31. 免疫力是身体最后一道防线，而睡眠是提升免疫力最重要的方式。

31. Immunity is the last line of defense for the body, and sleep is the most important way to boost immunity.

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

32. People who exercise regularly have an internal ecosystem that is like a clear spring, refreshing and invigorating. Those who sit for long periods without moving have an internal ecosystem that resembles a stagnant pond, devoid of vitality.

33. 一个人最好的样子，不是锦衣玉食，建功立业，也不是才华横溢，锦口绣心，而是身心健康，快快乐乐。

33. The best appearance of a person is not in wearing fine clothes and eating delicacies, or in accomplishing great achievements, nor is it in being exceptionally talented and eloquent. It is rather in maintaining good physical and mental health, and living a happy life.

34. 长期的熬夜和睡眠匮乏，严重透支了于娟的身体，以至于在不知不觉之间身患重病，并一病不起，被死神收割。

34. Prolonged熬夜 and insufficient sleep have severely exhausted Yu Juan's body, leading to a serious illness that crept up on her without her realizing it, and she never recovered, falling victim to death.