在纷繁的世界中，我们每个人都是小小的生命。食少、思少、欲少，我们的身心得以安放，在宁静与和谐中领悟生活的真谛。

Amidst the complexities of the world, each of us is a small life. With little food, little thought, and little desire, our bodies and minds find solace, and in tranquility and harmony, we gain insight into the essence of life.

1. “聪明的人会为人生做减法，不断审视自我，不念过往不惧将来，不停地为自己的人生进行断舍离，为接下来的路上遇到的绮丽风光腾出空间。”

1. "Intelligent people subtract from life, constantly examining themselves, not dwelling on the past or fearing the future, continuously practicing detachment from their lives, making space for the beautiful scenery they will encounter on the road ahead."

2. 一个人想要健康快乐，延年益寿，不在于拥有太多，而在于懂得“少”的智慧。

2. To achieve health, happiness, and longevity, it does not lie in having too much, but in understanding the wisdom of "less."

3. 最好的养生，是腹中食少，心中事少，身上欲少。

3. The best way to maintain health is to have less food in the stomach, less business in the mind, and less desire in the body.

4. 王国维说：

4. Wang Guowei said:

5. “‍起居之不时，饮食之无节，侈于嗜欲，而吝于运动，此数者，致病之大源也。”

5. "Not maintaining regular living habits, eating without moderation, indulging excessively in desires, and being sparing with exercise, these are the main sources of illness."

6. 吃得太多，没有节制，会给身体造成负担。久而久之，对健康十分不利。

6. Eating too much without self-control will place a burden on the body. Over time, it is very detrimental to health.

7. 美国科学家做过这样一个实验：把两百只猴子平均分成两组，一组不控制饮食，任由它们随便吃。另一组则严格控制饮食，每顿只吃七八分饱。

7. American scientists conducted an experiment in which two hundred monkeys were divided evenly into two groups. One group was allowed to eat freely without controlling their diet, while the other group was strictly controlled in their diet, eating only to about seven or eight parts full for each meal.

8. 十年后，随便吃的一组，猴子们都有各种各样的病症，活下来的仅剩50只。而严格控制饮食的一组，很少有猴子生病，存活的有88只。

8. Ten years later, among the group that ate at will, the monkeys had all sorts of diseases, and only 50 survived. In contrast, the group with strictly controlled diets had very few monkeys getting sick, with 88 surviving.

9. 最科学的饮食方式，是食不过饱，饮不过量，让肚子保持一定的饥饿感。

9. The most scientifically sound way of eating is to eat to the point of being not overly full and drink to the point of not being excessive, keeping the stomach with a certain degree of hunger.

10. 人在饥饿的时候，会出现一种细胞自噬的现象，体内那些老弱病残的细胞会被身体自行清理掉，从而降低疾病的发生率。同时，饥饿感还会唤醒一种长寿蛋白，减缓机体的衰老速度。

10. When people are hungry, a phenomenon of autophagy occurs in the body, where the old, weak, and damaged cells are automatically cleared away by the body, thereby reducing the incidence of diseases. At the same time, the sensation of hunger also awakens a longevity protein, slowing down the aging process of the body.

11. 控制饮食，就是健康最好的呵护。

11. Controlling your diet is the best care for your health.

12. 一位禅师有诗：

12. A Zen master has a poem:

13. “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。”

13. "Spring has a hundred flowers, autumn has the moon, summer has cool winds, and winter has snow. Do not let trivial matters weigh on your heart; that is the best season in the world."

14. 我们不快乐，就是因为什么事情，都往心上装。内心负荷太重，纠结太多，焦虑太甚，让生活感到压抑，痛苦，甚至窒息。

14. We are not happy because we take everything to heart. The burden on our inner selves is too heavy, we are entangled in too many things, and we are overly anxious, which makes life feel oppressive, painful, and even suffocating.

15. 哲学家尼采在柏林大学任教的时候，一度很不如意：教授职称评不上，被喜欢的女孩子拒绝，著作受到同行的攻击。

15. When the philosopher Nietzsche was teaching at the University of Berlin, he was once quite dissatisfied: he failed to be promoted to the position of professor, was rejected by a girl he liked, and his works were attacked by his peers.

16. 为此，他整个人萎靡不振，怨愤满胸，并患上抑郁症。

16. For this reason, he was utterly demoralized, full of resentment, and developed depression.

17. 为了治疗，他辞去教职，搬到乡下居住。每天晨风吹拂和夕阳灿烂的时候，他都会沿着田间的小河散步。

17. In order to receive treatment, he resigned from his teaching position and moved to live in the countryside. Every morning, with the morning breeze blowing and the sunset shining brightly, he would take a walk along the small river by the fields.

18. 看岸上的百花次第开放，听燕子呢喃细语，惊叹夕阳把西边的天际烧成一片赤红。

18. Watching the blossoming flowers on the shore in sequence, listening to the chirping of swallows, in awe as the setting sun burns the western horizon into a fiery red.

19. 他放下了往事，放下了纠结，也因此放下了自己。一念放下，万般自在，万事不扰，自得其乐。

19. He let go of the past, let go of the entanglements, and therefore let go of himself as well. With a single thought of letting go, he found peace and ease, without any disturbances, and enjoyed his own happiness.

20. 心中事少，痛苦就少。

20. The fewer things in your heart, the less pain you will have.

21. “我们总是为了遥不可及的东西去奔命，却忘了人生真正的幸福，不过就是灯火阑珊的温暖和柴米油盐的充实。”

21. "We always chase after things that are out of reach, yet we forget that the true happiness in life is just the warmth of dimly lit lamps and the fulfillment of daily necessities like rice, oil, salt, and soy sauce."

22. 人心不足蛇吞象，贪心不足吃月亮。

22. The human heart is never satisfied, as the snake swallows an elephant; greed is never satisfied, as one tries to eat the moon.

23. 欲望一旦被点燃，就会像燎原大火，一发不可收拾。

23. Once desire is ignited, it will spread like a raging fire, unstoppable and uncontainable.

24. 一位经验丰富的探险家，带着一支五百人的队伍驾船出海。

24. An experienced explorer set sail with a fleet of ships, leading a team of 500 people.

25. 大家来到一座海岛，看到满地的金银珠宝时，顿时两眼放光，忙不迭地把它们搬上船。探险家告诫他们，船承受不住这么大的重量，希望他们把一些财宝扔下。

25. Upon arriving at an island, they saw piles of gold, silver, and precious jewels spread across the ground, and their eyes sparkled with delight. They hurriedly loaded them onto the ship. The explorer warned them that the ship could not bear such a heavy load and hoped they would throw some of the treasures overboard.

26. 没有人听探险家的话，探险家只好把自己船上的财宝全部扔掉，驾空船返航。

26. No one heeded the explorer's words, and the explorer had no choice but to throw all the treasure from his ship into the sea, sailing back home with an empty vessel.

27. 最后其他人的船因为负重太多，都沉没了。幸亏探险家用自己的空船拯救了他们。

27. In the end, the other boats sank due to carrying too much weight. Fortunately, the explorer saved them with his empty boat.

28. 欲望太多的人，不过是被欲望驱使的奴隶，一生都在痛苦的深潭里沉沦不起。

28. Those with too many desires are nothing but slaves driven by their desires, spending their entire lives drowning in the depths of suffering.

29. 减少自己的欲望，轻装前行，才能快乐自在。

29. By reducing one's desires and traveling light, one can achieve happiness and ease.

30. 追求“多”的人，看似富有，其实让自己的内心被外物所奴役，患得患失，烦恼纷纭。

30. Those who pursue "more" may appear wealthy, but in reality, they allow themselves to be enslaved by external things, worry about gaining and losing, and are burdened by numerous troubles.

31. 追求“少”的人，其实拥有得更多，比如更多的健康，更多的寿命，更多的快乐，更多的自由。

31. Those who pursue "less" actually possess more, such as more health, more longevity, more happiness, and more freedom.

32. 少即是多，少即是福，少即是寿。

32. Less is more, less is happiness, less is longevity.

33. 腹中食少，心中事少，身上欲少，活得更好。

33. Eat less in the stomach, have fewer things on the mind, and less desire in the body, and live a better life.

34. 孙思邈《 养生 铭》

34. Sun Simiao's "Motto on Health Preservation"

35. 怒甚偏伤气，思多太损神。神疲心易疫，气弱病相因。

35. Great anger greatly injures the Qi, excessive thinking excessively damages the spirit. With the spirit exhausted, the heart is prone to illness, and with weak Qi, diseases follow closely.

36. 这一节总体上是讲精神 养生 的，怒之所伤，肝气也；思之所伤，脾胃之气也；喜之所伤，心气也。气乃肺、肾所主，神依气血所存，正气损伤，岂不心“疫”、病“因”吗!对于此，孙思邈在他的《千金方》中曾引用魏晋时期 养生 学家嵇康的话说：“ 养生 有五难，名利不去为一难(实乃最大的心病)，喜怒不除为二难，声色不去为三难(确为耗心神、伤肾气之大虑)，滋味不绝为四难(吃也是非常费脑筋的活)，神虑精散为五难。五者必存，虽心希难老，口诵至言，咀嚼英华，呼吸太阳，不能不回其操、不夭其年也。五者无于胸中，则信顺日跻，道德日全，不祈善而有福，不求寿而自延，此 养生 之大旨也。”在孙氏反复论证的这段话中，重点强调的都是情志对 养生 的决定性作用。

36. This section is mainly about spiritual health. Anger harms the liver's Qi; worry harms the Qi of the spleen and stomach; joy harms the heart's Qi. Qi is governed by the lungs and kidneys, and the spirit depends on Qi and blood. If the healthy Qi is damaged, isn't it the heart's "plague" and the disease's "cause"? Regarding this, Sun Simiao once quoted the words of Qi Kong, a Neo-Tang Dynasty health scholar, in his "Qian Jin Fang": "There are five difficulties in cultivating health: not letting go of fame and wealth is the first difficulty (which is actually the biggest heartache), not getting rid of joy and anger is the second difficulty, not avoiding sound and color is the third difficulty (which indeed greatly consumes the mind and spirit, and injures the kidney Qi), not ceasing to indulge in flavors is the fourth difficulty (eating is also a very brain-intensive activity), and not focusing the spirit is the fifth difficulty. If all five are present, even if one's heart desires to live forever, recites profound words, chews the essence, breathes in the sun's energy, one cannot avoid changing one's habits and shortening one's life. If none of these five things are in one's heart, then one's faith and order will rise day by day, and one's morality will be complete day by day. One does not need to pray for good fortune and blessings, nor for longevity and longevity, as this is the essence of cultivating health." In this passage repeatedly argued by Sun Simiao, the focus is on the decisive role of emotions and intentions in cultivating health.

37. 就孙氏诗中所说之怒伤肝言，它是人情志受损的一种表现。《黄帝内经》中有明确地论述：“大怒则形气绝，而血菀(涌)于上。”(《素问·生气通天论》)“怒则气逆，甚则呕血及飱泄。”(《素问·举痛论》)也就是说，怒因气生，气则怒发，生气——发怒——生气，构成了一条恶性循环链。正如《淮南子》所言：“人之性，有所侵犯则怒，怒则血充，血充则气激，气激则发怒”。唐代诗人白居易在他在一首制怒诗中也阐明了雷同的观点：“自知气发每因情，情在何由气得平，若问病根深与浅，此身应与病齐生”。

37. Regarding the statement in Sun Zi's poetry about anger damaging the liver, it is a manifestation of the damage to human emotions and will. The Yellow Emperor's Inner Canon clearly discusses this: "When one is greatly angry, the body and Qi are cut off, and blood stasis (rebelliously rises) to the upper part." (Su Wen · Treatise on Vital Energy) "When one is angry, the Qi reverses, and in severe cases, it can lead to vomiting of blood and diarrhea." (Su Wen · Treatise on Pain) This means that anger arises from Qi, and when Qi is reversed, it leads to anger - a cycle of anger - Qi, forming a恶性 (恶性) cycle chain. As Huai Nan Zi said, "The nature of humans is that when they are invaded, they become angry, anger fills the blood, and when the blood fills, the Qi becomes excited, and when the Qi becomes excited, it leads to anger." The Tang Dynasty poet Bai Juyi also clarified a similar view in his poem on controlling anger: "I know that the Qi is released because of emotion, and where does the emotion come from to make the Qi calm? If you ask about the depth and shallowness of the root of the disease, this body should be born with the disease."

38. 怒气大发，相应的疾病就会因之而生，受害最直接的是肝胆系统。因怒导致的机体的气血逆乱，会使人出现头痛、目胀、面红、耳赤、呕血、憋气等症状。甚则使人昏厥卒倒，因此致死者也不罕见。《三国演义》中诸葛亮三气周瑜的故事，就是一个典型的案例：血气方刚的周瑜性情急躁，容易发怒。深谙心理学的诸葛亮故意用计让他动气，结果没有用真枪实弹就放倒了这位年仅36岁的英雄汉。临床上遇到的因突然动怒而导致血压升高、不省人事，甚至发生脑溢血死亡的病例，在国内外媒体上都不时有过报道。“气是杀人贼”，老百姓的说法一语道破了生气对人类 健康 的严重危害。

38. When one is extremely angry, corresponding diseases may arise as a result, with the liver and gallbladder system being the most directly affected. Anger can lead to the reversal of the body's vital energy and blood, causing symptoms such as headache, eye swelling, flushed face, red ears, vomiting blood, and shortness of breath. In severe cases, it can even cause fainting and sudden collapse, and it is not uncommon for it to lead to death. The story of Zhuge Liang's three provocations of Zhou Yu in "Romance of the Three Kingdoms" is a typical example: Zhou Yu, with his youthful vigor and impetuous temperament, was prone to anger. Zhuge Liang, a master of psychology, deliberately used tactics to anger him, resulting in the defeat of this heroic figure at the young age of 36 without resorting to real weapons. Clinically, cases of sudden anger leading to elevated blood pressure, unconsciousness, and even cerebral hemorrhage and death have been reported in both domestic and international media. The common saying "anger is a killer" succinctly reveals the severe harm of anger to human health.

39. 美国医学专家的一项调查说，一个人经常发怒或心身承受的压力太大，机体会分泌出一种代谢类固醇 皮质醇，它会直接损害人的记忆力和对事物的专注力。不良情绪还会增加胃中盐酸的流量，影响人的食欲，使人发生胃痛、恶心，甚至导致溃疡病的发生。发怒和绝望的情绪是造成血压升高的主要原因，引起血管收缩，导致舒张压明显上升。芬兰科学家的研究证实了这一点，他们对616名男性对象的调查发现，每发一次怒或绝望值增加1分，高血圧的危险性就增加16%。而高血圧又可成为新的病因，引发其他更严重的疾病发生。癌症的发生也与经常发怒有直接联系，有统计证实，癌症患者中易发怒的人明显高于性格温和的人。

39. A survey by American medical experts states that if a person frequently gets angry or experiences excessive stress on the mind and body, the body will secrete a metabolic steroid called cortisol, which can directly damage a person's memory and ability to focus on things. Negative emotions can also increase the flow of hydrochloric acid in the stomach, affecting appetite and causing stomach pain, nausea, and even leading to the occurrence of ulcers. Anger and despair are major causes of increased blood pressure, leading to vasoconstriction and a significant rise in diastolic pressure. Finnish scientists have confirmed this, as their research on 616 male subjects found that with each outburst of anger or increase in despair by 1 point, the risk of high blood pressure increases by 16%. High blood pressure can also become a new cause of disease, triggering other more severe conditions. The occurrence of cancer is also directly related to frequent anger, as statistics show that individuals prone to anger are significantly more common among cancer patients than those with a mild temperament.

40. 再说孙氏诗中说的思伤神，神指的是人的精神意识，是人类区别于其它动物、独具聪明智慧表现的主要指征之一。神志的主宰者是心，《灵枢·大惑论》中有“心者，神之舍也”的话。思为心所主，《孟子·告子上》中“心之官则思”的话。心的主神、主思功能处于正常状态，人就表现出聪明、理智、敏捷、灵活， 健康 长寿的机会相对就多；反之，人就会表现出愚笨、粗鲁、迟钝、固执，疾病和灾难的发生率相对就要高些。实践证明，大凡有雄心壮志的人、聪颖灵透的人、豁达大度的人、善于处世的人，都是有“心计”的；而那些碌碌无为、傻头笨脑、鸡肠小肚、无朋无友的人，或多或少都缺了点“心眼”。很显然，心的这些功能里，包括了大脑的某些功能。把心与脑的部分功能混而谈之，不能片面地归结为古人认识上的局限性，重要的是如何透过这一现象去认真挖掘其中存在的必然性联系。在现代临床上，一些心脑疾患在发病机制上表现出的相关性和对心脑疾病同治收到的理想效果，越来越使人们认识到心与脑关系的不可分割性和中医认识的科学性。

40. Furthermore, the "thinking that injures the spirit" mentioned in Sun's poetry refers to the human spirit and consciousness, which is one of the main characteristics that distinguish humans from other animals and demonstrate their unique intelligence and wisdom. The master of the spirit is the heart, as indicated in the "Spiritual Pivot - The Great Confusion" with the phrase "The heart is the dwelling place of the spirit." Thought is governed by the heart, as stated in "Mencius - The Discourse on the Son of You Zi" with the phrase "The function of the heart is thinking." When the master of the heart and the function of thought are in a normal state, a person will exhibit intelligence, reason, agility, and flexibility, and have a higher chance of health and longevity. Conversely, a person will show foolishness, rudeness, slowness, and obstinacy, and have a higher incidence of diseases and disasters. Practice has proven that those with ambitious aspirations, intelligence, openness, and good social skills all have "heartfulness"; while those who are mundane, dull-witted, narrow-minded, and friendless, to varying degrees, lack "heartfulness." It is obvious that some of these functions of the heart include certain functions of the brain. Blurring the distinction between the heart and the brain's partial functions cannot be attributed solely to the limitations of ancient people's understanding. What is important is how to carefully explore the inevitable connections within this phenomenon. In modern clinical practice, the relevance of some heart and brain diseases in their pathogenesis and the ideal effects achieved by treating both heart and brain diseases at the same time have increasingly made people aware of the inseparability of the heart and brain and the scientific nature of traditional Chinese medicine's understanding.