长寿之道，四件事助你健康长存。探秘养生奥秘，开启健康之门。

The Path to Longevity: Four Things to Help You Stay Healthy. Uncover the Secrets of Health Preservation and Open the Door to Wellness.

1. 作为成年人，我们平均每天只笑5~15次，而儿童很容易就达到每天笑100次的数量。笑声可以增强免疫系统的功能，减少压力激素的释放，从而起到抵御癌症的作用。

1. As adults, we only laugh an average of 5 to 15 times a day, while children can easily reach 100 laughs a day. Laughter can enhance the function of the immune system, reduce the release of stress hormones, and thus play a role in fighting cancer.

2. 亨利艾米尔说：“睡眠能过滤且涤清我们的感情，沉淀生命的淤泥，舒缓发烧的心灵，带我们回到大自然的怀抱，让心灵伤痛愈合、康复，进而变得强壮。睡眠是一种天真和纯净。”

2. Henri Émile said, "Sleep can filter and purify our emotions, settle the muck of life, soothe a feverish soul, and bring us back into the embrace of nature, allowing our heartache to heal and recover, and in doing so, become stronger. Sleep is innocent and pure."

3. 保持适度的运动，让自己健康，健美，健壮，时时刻刻保持朝气蓬勃，活力四射，神采奕奕的状态，才能活出自己的精彩。

3. Maintain moderate exercise to keep yourself healthy, fit, strong, and always be full of vitality, energy, and radiance, so that you can live out your own brilliance.

4. 养好身体和心态，健康快乐地活着，才是人间值得。

4. Taking good care of both body and mind, and living a healthy and joyful life, is what makes life on earth worthwhile.

5. 体检能够在疾病仍处于可以治疗的阶段及早确诊。无论是涂片检查、血压测试或是乳房X光造影检查，都应引起足够的重视。

5. Physical examinations can enable early diagnosis at a stage when diseases are still treatable. Whether it is a smear test, blood pressure measurement, or breast X-ray examination, they should all receive due attention.

6. 运动，不仅可以提升免疫力和自愈力，还是释放情绪，缓解压力，甚至还能激活脑细胞，提升自己的创造力和思考力。

6. Exercise not only enhances immunity and self-healing abilities, but also helps to release emotions, alleviate stress, and even activate brain cells, improving one's creativity and thinking ability.

7. 拥有健康，一切皆有可能。失去健康，坐拥全世界都毫无意义。

7. With health, all things are possible. Without health, even if one possesses the whole world, it would mean nothing.

8. 世界卫生组织研究发现，90%以上的疾病，都和情绪有关。

8. The World Health Organization research finds that more than 90% of diseases are related to emotions.

9. 健康长寿的关键，是做好以下四件事。

9. The key to health and longevity is to do the following four things well.

10. 人最顶级的愚蠢，是用自己的健康换取其他的身外之物。人最顶级的聪明，是经营好自己的健康，快快乐乐，延年益寿。

10. The greatest foolishness of a person is to exchange their health for other material possessions outside themselves. The greatest wisdom of a person is to manage their own health, live happily and healthily, and prolong their lifespan.

11. 建立亲密的友谊关系和家庭纽带是长寿健康的秘诀。朋友能够提供情感支持，有助于人们应对压力;感受到被关爱能促进大脑生成多巴胺和后叶催产素，从而有利于大脑生长和延缓衰老。每个人结交的最优朋友数量是6个。

11. Establishing close friendships and family bonds is the secret to longevity and health. Friends can provide emotional support, which helps people cope with stress; feeling loved can promote the production of dopamine and oxytocin in the brain, thus benefiting brain growth and delaying aging. The optimal number of friends one should have is 6.

12. 管住自己的嘴，就能避免很多疾病发生。

12. Keeping your mouth shut can prevent many diseases from occurring.

13. 对家族成员的健康史有清晰的了解，可以预测自己未来的健康状况，因为多种疾病都与遗传有关，特别是心脏病和癌症。

13. Having a clear understanding of the family health history can help predict one's future health status, as many diseases are related to genetics, especially heart disease and cancer.

14. 如果一个人经常熬夜，必然严重透支自己，甚至造成免疫系统崩溃，让各种疾病趁虚而入。

14. If a person often stays up late, they are bound to seriously overwork themselves, even leading to the collapse of their immune system, allowing various diseases to take advantage of the weakness and invade.

15. 养宠物有镇静效果，能降低血压和减少人们心脏病发作的可能性。另一项研究显示，每天遛狗的人比不养狗的人平均多活7年。

15. Owning a pet has a calming effect, which can lower blood pressure and reduce the likelihood of people suffering from heart attacks. Another study shows that people who walk their dogs daily live an average of 7 years longer than those who do not own a dog.

16. 每天吃8份或8份以上果蔬的人死于心脏病的可能性要比只吃3份果蔬的人低1/4。这是因为额外多吃的果蔬里含有大量重要的维生素和抗氧化剂，提高了免疫系统的功能，避免人体过早衰老。

16. People who consume 8 servings or more of fruits and vegetables per day have a 25% lower chance of dying from heart disease compared to those who consume only 3 servings. This is because the additional fruits and vegetables consumed contain a large amount of important vitamins and antioxidants, which enhance the function of the immune system and prevent premature aging of the human body.

17. 首先，要保证营养的充足和均衡，尤其保证蛋白质和维生素的摄入。

的英文翻译是： 17. Firstly, ensure an adequate and balanced intake of nutrition, particularly the intake of protein and vitamins.

18. 有1000多项研究证实信仰与长寿之间存在关联。这是因为，坚定的信念有助于人们应对压力，对心脏、呼吸道和消化道都有保护作用。

18. Over 1000 studies have confirmed the association between faith and longevity. This is because, a strong belief helps people cope with stress and has protective effects on the heart, respiratory system, and digestive tract.

19. 年过25岁之后，每看1小时的电视，就会将人的寿命缩短20分钟。这是因为：看电视的时间越长，人体处于静坐不动、无所事事的时间就越长;肌肉得不到锻炼，热量得不到燃烧，人们患病和早逝的风险也增大了。

19. After the age of 25, every hour spent watching TV can shorten a person's lifespan by 20 minutes. This is because: the longer the time spent watching TV, the longer the body remains in a sedentary, inactive state; muscles are not exercised, calories are not burned, and the risk of illness and early death increases.

20. 研究显示，经过冷藏的水果所含有的营养物质要少于在室温下保存的水果。比如，储存在碗中的番茄和辣椒，要比储存在冰箱里的同类果蔬含有双倍的β胡萝卜素和高达20倍的番茄红素。摄入这两种抗氧化剂，有利于心脏健康状况，能降低某些癌症的发病率。

20. Research shows that fruits stored in refrigeration contain fewer nutrients than those stored at room temperature. For example, tomatoes and peppers stored in a bowl have twice the amount of beta-carotene and up to 20 times more lycopene than those stored in the refrigerator. Intake of these two antioxidants is beneficial for heart health and can reduce the incidence of certain types of cancer.

21. 茶中富含的抗氧化剂(多酚)有助于人体抵御心脏病、癌症和过早老化。适量饮茶的人比不经常饮茶的人要活得长。需要记住的是：喝茶之前要充分搅拌茶水，这种方法能让茶水多释放出15%的抗衰老成分。

21. The antioxidants (polyphenols) rich in tea help the body resist heart disease, cancer, and premature aging. People who drink tea in moderation live longer than those who do not drink tea regularly. It is important to remember that before drinking tea, the tea water should be stirred well, which can allow the tea water to release an additional 15% of anti-aging components.

22. 吸烟不仅会让人的寿命缩短约10年，还会降低老年阶段的生活质量，因为吸烟者更容易患上让身体感觉虚弱的疾病。

22. Smoking not only shortens a person's lifespan by about 10 years, but also reduces the quality of life in old age, as smokers are more prone to diseases that make the body feel weak.

23. 苹果汁有助于大脑保持年轻状态。每天只需要喝2杯苹果汁就能减少认知障碍症患者大脑中黏性斑块的形成。

23. Apple juice helps keep the brain young. Drinking just two cups of apple juice daily can reduce the formation of sticky plaques in the brains of patients with cognitive impairment.

24. 作家吉格斯说：“态度决定成败，无论情况好坏，都要抱着积极的态度，莫让沮丧取代热心。生命可以价值极高，也可以一无是处，随你怎么去选择。”

24. Writer Giggles said, "Attitude determines success or failure. Whether the situation is good or bad, one should maintain a positive attitude and not let despair replace enthusiasm. Life can be of great value or be utterly meaningless, it all depends on how you choose to live it."

25. 充足而有规律的睡眠，不仅能让劳累一天的身体得到休息，还能及时修复免疫系统，为自己的生命蓄能。

25. Sufficient and regular sleep not only allows the tired body from a day's work to rest, but also helps to repair the immune system in a timely manner, replenishing energy for one's life.

26. 缺乏维生素D会增加人们患上许多潜在致命性疾病的风险。建议每天中午前后晒太阳15-30分钟，同时确保自己不会被晒伤，否则健康功效就会前功尽弃。

26. A lack of vitamin D increases the risk of contracting many potentially life-threatening diseases. It is recommended to expose yourself to sunlight for 15-30 minutes around noon every day, while ensuring that you do not get sunburned, otherwise the health benefits would be negated.

27. 腰围比体重(或身高体重指数)更能预测心脏病，因为腰围可以显示内脏脂肪的存在。

27. Waist circumference is a better predictor of heart disease than body weight (or body mass index), because waist circumference can indicate the presence of visceral fat.

28. 心态好，是健康的关键。

28. A positive mindset is the key to health.

29. 乐观主义者比悲观主义者能多活12年。爱抱怨的人更容易患上病毒性疾病，不太愿意进行必要的自我体检(如乳腺癌和皮肤癌的筛查)。

29. Optimists tend to live 12 years longer than pessimists. Complainers are more prone to viral diseases and are less willing to undergo necessary self-examinations (such as screenings for breast and skin cancer).

30. 人虽然渺小，人生虽然短促，但是人能学，人能修身，人能自我完善，人的可贵在人自身。

30. Although humans are small and life is short, humans are capable of learning, cultivating themselves, and perfecting themselves. The value of humans lies within themselves.

31. 研究证实牙龈疾病与人们患上其他疾病(包括心脏病、糖尿病和某些癌症)的风险增加之间存在关联。所以，牙科专家建议人们每晚都要清洁牙齿。

31. Research confirms that there is an association between gum disease and an increased risk of people developing other diseases (including heart disease, diabetes, and certain types of cancer). Therefore, dental experts advise that people should clean their teeth every night.

32. 科学饮食，合理搭配，才是最好的养生之道。

32. Scientific diet and reasonable combination are the best way to maintain health.

33. 与每周进行两次性生活的人相比，每个月性生活不到一次的人过早死亡的风险会增倍。拥有健康性生活的夫妇看起来会年轻7岁，这或许是因为性生活能减轻压力、满足感更强和睡眠质量更好。

33. Compared to those who have sexual intercourse twice a week, individuals who have less than one sexual intercourse per month have twice the risk of premature death. Couples with a healthy sex life appear to look seven years younger, which may be because sexual activity can relieve stress, provide a greater sense of fulfillment, and improve the quality of sleep.

34. 余生，经营好自己，不负此生。

34. For the rest of my life, take good care of myself and do not waste this life.

35. 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。

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

36. 学会调整自己的情绪，养好心态，才能构建起强大的免疫系统，提升对疾病的抵抗力和自愈力。

36. Learn to adjust your emotions, maintain a positive mindset, and you can build a strong immune system, enhance your resistance to diseases, and improve your self-healing ability.

37. 经常唱歌比服用维生素对健康的促进功效更大。淋浴时歌唱，能减轻压力，促进心脏健康，防止抑郁症。

37. Singing regularly has greater health benefits than taking vitamins. Singing in the shower can alleviate stress, promote heart health, and prevent depression.

38. 没有什么比健康更重要！

38. Nothing is more important than health!

39. 这听起来有些奇怪，但每天早上穿衣服的时候单腿轮换站立会迫使身体保持平衡，增强支撑脊柱的核心肌肉群(后背、骨盆和腹部)力量。这个好习惯可以让你老来获益。

39. This may sound a bit strange, but standing on one leg alternately each morning when dressing can force the body to maintain balance, thereby strengthening the core muscle groups that support the spine (back, pelvis, and abdomen). This good habit can bring you benefits in your later years.

40. 爽口食多偏作病，快心事过恐生殃。

40. Excessive enjoyment of delicious food may lead to illness, and overindulgence in joy may bring misfortune.

41. 核桃是最健康的坚果，因为它含有效力最强的能抗疾病和抗衰老的抗氧化剂。每天吃3个就能充分受益

41. Walnuts are the healthiest nuts because they contain the most potent antioxidants that can fight diseases and aging. Eating just three a day can provide full benefits.

42. 其次，饮不过量，食不过饱，少吃慎吃，尤其不要吃垃圾食品或者其他不健康食品。最好戒烟限酒。

42. Secondly, drink in moderation, eat without overindulgence, eat less and be cautious, especially avoid eating junk food or other unhealthy foods. It is best to quit smoking and limit alcohol consumption.

43. 人生在世，没有什么比健康更重要，没有什么比长寿更值钱。

43. In life, there is nothing more important than health, and nothing more valuable than longevity.