在探寻生命奥秘的旅途中，我们不断追寻着长寿的秘诀。本文将围绕五大关键领域，探讨如何缩小生命长度与质量之间的差距，为追求健康长寿的您提供有益的启示。

On our journey to uncover the mysteries of life, we constantly seek the secret to longevity. This article will focus on five key areas, discussing how to bridge the gap between lifespan and quality of life, providing you with insightful suggestions to pursue a healthy and long life.

1. 中国是一个人口大国，目前尚处于社会主义初级阶段，人均收入水平属于中等偏下国家的行列，城乡二元结构尚未得到根本扭转，经济发展水平和综合国力还相对落后，实现现代化还有许多重大问题需要解决。在这种基本国情下，人口老龄化必将带来一些新的矛盾和压力，对经济和社会的发展提出新的挑战：在建立适应社会主义市场经济要求的社会保障制度方面，养老、医疗等社会保障的压力巨大；在建立满足庞大老年人群需求的为老社会服务体系方面，加快社会资源合理配置，增加为老服务设施，健全为老服务网络的压力巨大；在处理代际关系方面，解决庞大老年人群和劳动年龄人群利益冲突的压力巨大；在协调城乡和谐发展方面，解决农村老龄问题，特别是中西部和老少边穷地区老龄问题的压力巨大。同时，中国政府和社会还必须付出巨大成本来调整消费结构、产业结构、社会管理体制等，以适应人口年龄结构的巨大变化。

1. China is a large country with a significant population and is currently in the primary stage of socialism. The per capita income level falls into the category of lower-middle-income countries. The dual structure of urban and rural areas has not been fundamentally reversed, and the level of economic development and comprehensive national strength is relatively backward. There are still many major issues to be addressed to achieve modernization. Under these basic national conditions, the aging population will inevitably bring about some new contradictions and pressures, posing new challenges to economic and social development: the huge pressure in establishing a social security system that meets the requirements of the socialist market economy, particularly in areas such as elderly care and healthcare; the immense pressure in establishing a social service system for the elderly that meets the needs of a large elderly population, including accelerating the rational allocation of social resources, increasing elderly care facilities, and improving the elderly service network; the immense pressure in addressing the intergenerational relationship, particularly in resolving the conflicts of interests between the large elderly population and the working-age population; and the immense pressure in coordinating the harmonious development of urban and rural areas, especially in solving rural elderly problems, particularly in central and western regions, and in remote, less developed, bordering, and impoverished areas. At the same time, the Chinese government and society must also bear a significant cost to adjust consumption structures, industrial structures, and social management systems to adapt to the substantial changes in the age structure of the population.

2. 与其他国家相比，中国的人口老龄化具有以下主要特征：

2. Compared with other countries, China's aging population has the following main characteristics:

3. 建设完善的老年社会保障体系，是从根本上解决老龄社会日益突出的养老医疗问题的制度安排。要在健全和完善城市社会养老保险、医疗保险体系的同时，大力推广城乡困难群众的医疗救助制度。在建设社会主义新农村新形势下，努力完善农村五保供养制度，普遍实行农村新型合作医疗制度，并在有条件的地方建立农村居民最低生活保障制度和试点推行社会养老保险制度。2030年人口老龄化最严峻时期到来以前，在全国城乡基本建立起符合我国国情、适应社会主义市场经济体制要求的老年社会保障体系，确保城乡老年人养老、医疗问题的妥善解决。

3. Establishing a comprehensive elderly social security system is an institutional arrangement that fundamentally solves the increasingly prominent elderly care and medical issues in an aging society. It is necessary to improve and perfect the urban social pension and medical insurance systems while vigorously promoting the medical assistance system for urban and rural困难 groups. Under the new situation of building a new socialist countryside, we should strive to improve the rural five guarantees (Five Guarantees for the aged, disabled, orphans, and poor) system, universally implement the new rural cooperative medical care system, and establish rural residents' minimum living standard security systems and pilot the social pension insurance system in places where conditions permit. Before the most severe period of population aging in 2030 arrives, a senior social security system that meets China's national conditions and adapts to the requirements of the socialist market economy system should be basically established in both urban and rural areas across the country, ensuring the proper resolution of elderly care and medical issues for both urban and rural elderly people.

4. 学会控制情绪，以积极乐观的态度面对遭遇的一切，不要做情绪的努力。尤其不要动不动就火气上头。

4. Learn to control your emotions and face everything with a positive and optimistic attitude, without making an effort to be emotional. Especially, do not easily lose your temper.

5. 古人把宽额广颐，天庭饱满，视为富贵福气的象征。

5. The ancients regarded a broad forehead, full cheeks, and a full brow as symbols of wealth, fortune, and blessings.

6. 头发稀疏，说明肾气不足，肾精亏虚。

6. Thin hair indicates insufficient kidney Qi and deficiency of kidney essence.

7. 据英国《自然》杂志刊登的研究报告称，到2070年，世界人口总数将达到最高值90亿，世纪末老龄化问题严重。

7. According to a research report published in the British journal "Nature," the world's total population will reach its peak of 9 billion by 2070, with a serious aging problem by the end of the century.

8. 避免电池电量全部用完后再充电。电池的寿命决定于反复充放电次数，锂电池大约可以连续充放电500次左右，之后电池的性能会大大减弱，应尽量避免把电池内余电全部放完再充电，否则随着充电次数的增加，电池性能会慢慢减弱，电池的待机时间也就很难不下降了。

8. Avoid fully discharging the battery before charging. The lifespan of the battery is determined by the number of charge-discharge cycles. Lithium batteries can typically undergo about 500 continuous charge-discharge cycles. After that, the battery's performance will significantly degrade. It is best to avoid completely draining the battery's remaining charge before recharging, as doing so will gradually reduce the battery's performance with each subsequent charge. Consequently, the battery's standby time is also likely to decrease.

9. 为老社会服务的需求迅速膨胀。目前，由于社会转型、政府职能转变、家庭养老功能弱化，为老服务业发展严重滞后，难以满足庞大老年人群，特别是迅速增长的“空巢”、高龄和带病老年人的服务需求。以养老机构和床位数为例，目前，中国共有各类老年社会福利机构38万个，养老床位1205万张，平均每千名老人占有床位仅有86张，与发达国家平均每千名老人占有养老床位数50-70张的水平相差甚远。其他生活照料、精神慰藉等许多为老服务也都存在发展缓慢的问题，不能满足老年人群日益增长的需求。

9. The demand for serving the elderly in the old society is rapidly expanding. Currently, due to social transformation, changes in government functions, and the weakening of the family's role in elderly care, the development of the elderly services industry is severely lagging behind, making it difficult to meet the needs of the large elderly population, especially the rapidly growing needs of "empty-nest," elderly, and sickly elderly. Taking elderly care institutions and the number of beds as an example, currently, China has a total of 380,000 types of elderly welfare institutions, with 12.05 million beds for elderly care. On average, there are only 86 beds per thousand elderly, which is far behind the level of developed countries where the average number of elderly care beds per thousand elderly is between 50-70. Many other elderly services such as daily care and spiritual comfort also have slow development issues, and are unable to meet the growing needs of the elderly population.

10. 努力减肥，让腰围变小，健康才能到来。

10. Strive to lose weight and reduce your waistline; only then can health arrive.

11. 法国经济与统计研究所16日公布的统计数字显示，截至2007年1月1日，法国全国人口为6339．21万，其中首都巴黎人口215万，包括市区和郊区的巴黎大区人口有1149万。

11. The statistical figures released by the French Institute of Economics and Statistics on the 16th show that as of January 1, 2007, the total population of France was 63.3921 million, with a population of 2.15 million in the capital Paris, and a population of 11.49 million in the Paris metropolitan area, which includes the city and its suburbs.

12. 联合国有关规定，一个国家65岁以上的老年人在总人口中所占比例超过7%，或60岁以上的人口超过10%，便被称为“老年型”国家。当前，在全世界190多个国家和地区中，约有60个已进入“老年型”。人口老龄化问题已经引起了世界范围的关注，各国都把应对当前人口老龄化问题作为了极其重要的工作来对待。

12. According to the relevant provisions of the United Nations, a country is considered "aged" if the proportion of its population aged 65 and over exceeds 7%, or if the population aged 60 and over exceeds 10%. Currently, out of the more than 190 countries and regions in the world, about 60 have entered the "aged" category. The issue of population aging has attracted worldwide attention, and countries have treated the response to the current population aging problem as an extremely important task.

13. 必须制定保护老年人正当权益的法律、法规,使老年人的民主权利、人身权利、社会地位得到保护,受到尊重,做好立法和伦理道德准备。

13. Laws and regulations must be formulated to protect the legitimate rights and interests of the elderly, ensuring that their democratic rights, personal rights, and social status are protected, respected, and well-prepared in terms of legislation and ethical standards.

14. 殊不知，额头大的人，头发靠后，发际线很高。这样的人，头发较为稀疏。而头发的疏密，和一个人的肾气息息相关。

14. Little did they know that people with large foreheads tend to have their hair positioned at the back and a high hairline. Such individuals often have thinner hair. And the density of hair is closely related to a person's kidney qi.

15. 组织老年人自养,充分利用中老年劳动力,开发老年人力资源,特别是那些退休后仍可从事劳动的60～65岁的低龄老年人,要充分发挥他们的积极性。对于农村来说,老年人继续从事劳动生产是很自然的事情。对于城镇职工来说,保障老年人再就业,有利于减轻赡养老年人的负担,也可以使老年人感到“老有所为”,利于他们身心的健康。

15. Promote self-support among the elderly, make full use of the labor force of middle-aged and elderly people, and develop the human resources of the elderly, especially those low-aged elderly individuals aged 60 to 65 who can still engage in labor after retirement. It is necessary to give full play to their enthusiasm. For rural areas, it is a natural thing for the elderly to continue engaging in labor and production. For urban workers, ensuring the re-employment of the elderly is beneficial in reducing the burden of supporting the elderly, and it also makes the elderly feel that they have something to do in their old age, which is conducive to their physical and mental health.

16. 中国将面临人口老龄化和人口总量过多的双重压力。

16. China will face the dual pressures of an aging population and an excessive total population size.

17. 将锂电池置于阴凉处。高充电状态和增加的温度会加快电池容量的下降，如果可能的话，尽量将电池充到40%放置于阴凉地方，这样可以在长时间的保存期内使电池自身的保护电路运作。如果充满电后将电池置于高温下，这样会对电池造成极大的损害。（因此当我们使用固定电源的时候，此时电池处于满充状态，温度一般是在25-30°C之间，这样就会损害电池，引起其容量下降）。不要将电池暴露在高温或严寒下，像三伏天时，不应把手机放在太阳底下，经受烈日的曝晒；或拿到空调房中，放在冷气直吹的地方。

17. Place lithium batteries in a cool place. High charging status and increased temperature will accelerate the decline of battery capacity. If possible, charge the battery to 40% and store it in a cool place to allow the battery's own protection circuit to operate during long-term storage. Placing the battery in high temperatures after it is fully charged can cause significant damage to the battery. (Therefore, when using a fixed power source, the battery is fully charged at this time, and the temperature is generally between 25-30°C, which will damage the battery and cause its capacity to decline). Do not expose the battery to high temperatures or extreme cold, such as on the three hottest days of the year, do not place the phone in the sun, enduring the scorching heat; or bring it into an air-conditioned room and place it where the cold air directly blows.

18. 没有眼袋的人，往往眼睛清亮，炯炯有神。而眼袋大或者有黑眼圈的人，一般都是喜欢熬夜，作息不规律，精神持续疲惫所致。

18. People without bags under their eyes usually have bright and lively eyes. However, those with large bags under their eyes or dark circles around them are often people who like to stay up late, have irregular sleep schedules, and experience continuous mental fatigue.

19. 发达国家是在基本实现现代化的条件下进入老龄社会的，属于先富后老或富老同步，而中国则是在尚未实现现代化，经济尚不发达的情况下提前进入老龄社会的，属于未富先老。发达国家进入老龄社会时人均国内生产总值一般都在五千到一万美元以上，而中国目前人均国内生产总值才刚刚超过一千美元，仍属于中等偏低收入国家行列，应对人口老龄化的经济实力还比较薄弱。

19. Developed countries have entered the aging society under the conditions of having basically realized modernization, which belongs to the category of becoming rich before or at the same time as aging. In contrast, China has entered the aging society prematurely under the circumstances of not yet achieving modernization and a less developed economy, which falls into the category of becoming old before becoming rich. When developed countries entered the aging society, the per capita GDP was generally above $5,000 to $10,000. However, China's per capita GDP is currently just over $1,000, still placing it in the ranks of middle and low-income countries. The economic strength to address population aging remains relatively weak.

20. 人口日益老龄化，欧盟国家面临挑战。欧盟委员会主席普罗迪曾在布鲁塞尔对工会人士的一次讲话中说，到2025年，欧盟国家60岁以上的老龄人口将增加3700万人。

20. The aging population is increasingly posing challenges for EU countries. former European Commission President Prodi once said in a speech to labor union leaders in Brussels that by 2025, the elderly population over 60 years old in EU countries will increase by 37 million.

21. 21世纪，中国社会经济发展的战略目标是在2020年实现全面小康，在2050年基本实现现代化，2050年以后进而实现中华民族的伟大复兴。要实现这一宏伟目标，就必须积极应对人口老龄化迅速发展的严峻挑战。2020年，248亿老年人能否同步进入全面小康，目前还有许多矛盾和问题需要解决；2050年，中国在基本实现现代化的同时，能否承载4亿多老年人群各种需求的巨大压力，更是一个严峻的课题。总之，人口老龄化带来的严峻挑战，关系着中国全面建设小康社会和现代化能否顺利实现，关系着社会主义和谐社会建设的进程。

21. In the 21st century, the strategic goal of China's social and economic development is to achieve a well-off society in all respects by 2020, basically realize modernization by 2050, and then realize the great rejuvenation of the Chinese nation after 2050. To achieve this grand goal, it is essential to actively respond to the severe challenge of the rapid development of population aging. In 2020, whether the 2.48 billion elderly people can simultaneously enter a well-off society remains a matter of many contradictions and problems to be resolved; by 2050, while China is basically realizing modernization, whether it can bear the enormous pressure of meeting the various needs of more than 400 million elderly people is an even more severe issue. In summary, the severe challenge posed by population aging concerns whether China can smoothly achieve a well-off society in all respects and modernization, and it relates to the progress of building a socialist harmonious society.

22. 肥胖一般是疾病的孪生兄弟。

22. Obesity is usually a twin brother of disease.

23. 俗话说，将军额上能走马。

23. As the saying goes, a general's forehead is wide enough to ride a horse on.

24. 老年人医疗卫生消费支出的压力越来越大。据测算，老年人消费的医疗卫生资源一般是其他人群的3-5倍。2004年，中国基本医疗保险基金支出达862亿元，占基金收入的755%，比上年增长316%，增长速度比基金收入增长快35个百分点。基本医疗保险基金支出之所以高速增长，人口迅速老龄化是重要原因之一。

24. The pressure on health care and medical consumption for the elderly is increasing. According to estimates, the health care resources consumed by the elderly are generally 3-5 times that of other populations. In 2004, the expenditure of the basic medical insurance fund in China reached 862 billion yuan, accounting for 75.5% of the fund's income, a year-on-year increase of 316%, and the growth rate was 35 percentage points faster than the growth rate of the fund's income. One of the important reasons for the rapid growth of the basic medical insurance fund expenditure is the rapid aging of the population.

25. 第一阶段，从2001年到2020年是快速老龄化阶段。这一阶段，中国将平均每年增加596万老年人口，年均增长速度达到328%，大大超过总人口年均066%的增长速度，人口老龄化进程明显加快。到2020年，老年人口将达到248亿，老龄化水平将达到1717%，其中，80岁及以上老年人口将达到3067万人，占老年人口的1237%。

25. In the first phase, from 2001 to 2020, China entered a period of rapid aging. During this phase, China's elderly population is expected to increase by an average of 5.96 million per year, with an annual growth rate of 328%, significantly exceeding the annual growth rate of the total population of 0.666%, leading to a significant acceleration in the aging process. By 2020, the elderly population is projected to reach 2.48 billion, with an aging level of 17.17%. Among them, the population of people aged 80 and over will reach 30.67 million, accounting for 12.37% of the elderly population.

26. 人体产生的垃圾，毒素，很多都要通过肝脏的代谢功能排出体外。如果肝脏发生问题，会危及健康，乃至生命。

26. Many of the waste products and toxins produced by the human body need to be excreted through the liver's metabolic function. If the liver has issues, it can threaten health and even life.

27. 统计显示，2006年法国新生人口83万，是最近20多年来出生人口最多的年份，同年死亡53万多人，比上年有所减少，加上新增移民，全年实际新增人口39万多。分析表明，法国人均寿命有所延长，男子平均寿命超过77岁，女子平均寿命达到84岁。法国人口老龄化趋势正在继续，截至2006年底，全国65岁以上的人口近1030万，约占人口总数的16％，比往年有所增加，20岁以下人口近1580万人，约占人口总数25％，比往年有所减少。

27. Statistics show that in 2006, France had 830,000 newborns, the highest number of births in the past 20 plus years. The same year, there were over 530,000 deaths, which was a decrease from the previous year. With the addition of new immigrants, the total actual increase in population throughout the year was over 390,000. Analysis indicates that the average lifespan in France has extended, with the average male lifespan exceeding 77 years and the average female lifespan reaching 84 years. The trend of population aging in France continues, with nearly 10.3 million people over the age of 65 at the end of 2006, accounting for about 16% of the total population, which is an increase compared to previous years. The number of people under the age of 20 was nearly 15.8 million, accounting for about 25% of the total population, which was a decrease compared to previous years.

28. 肝脏是人体非常重要的一个代谢器官。

28. The liver is a very important metabolic organ in the human body.

29. 21世纪是人口老龄化的时代。目前，世界上所有发达国家都已经进入老龄社会，许多发展中国家正在或即将进入老龄社会。1999年，中国也进入了老龄社会，是较早进入老龄社会的发展中国家之一。中国是世界上老年人口最多的国家，占全球老年人口总量的五分之一，中国的人口老龄化不仅是中国自身的问题，而且关系到全球人口老龄化的进程，备受世界关注。为了摸清中国老年人口及老龄化发展的基本态势，掌握未来中国老龄问题的基本国情，全国老龄工作委员会办公室对中国人口老龄化的发展趋势进行了专题预测研究，基本情况如下。

29. The 21st century is an era of aging populations. Currently, all developed countries in the world have entered the aging society, and many developing countries are entering or about to enter the aging society. In 1999, China also entered the aging society, becoming one of the developing countries that entered the aging society earlier. China is the country with the largest elderly population in the world, accounting for one-fifth of the global total. China's population aging is not only a problem for itself but also concerns the process of global population aging, and has attracted worldwide attention. In order to understand the basic situation of China's elderly population and the development of aging, and to master the basic national conditions of China's aging issues in the future, the Office of the National Commission on Aging conducted a special predictive research on the trend of China's population aging. The basic situation is as follows.

30. 与城市相比，农村老龄问题的压力更大。2000年，农村老年人口为8557万人，占老年人口总数的6582%，农村老龄化程度比城镇高124个百分点。同时，农村绝大部分地区尚未建立社会养老保险制度，农村新型合作医疗制度目前还处在试点阶段，农民的养老、医疗都缺乏必要的社会保障。随着人口老龄化进程加快，农村的养老、医疗等方面的压力相对城镇将更加突出，西部和贫困地区尤为严峻。

30. Compared to urban areas, the pressure on the aging population in rural areas is greater. In 2000, the rural elderly population was 85.57 million, accounting for 65.82% of the total elderly population, and the degree of aging in rural areas was 12.4 percentage points higher than in urban areas. At the same time, most rural areas have not yet established a social insurance system for the elderly, and the new rural cooperative medical system is currently still in the pilot stage. Both the elderly care and medical care of farmers lack the necessary social security. With the acceleration of the aging process of the population, the pressures on elderly care and medical care in rural areas will be more prominent than in urban areas, especially severe in western and poverty-stricken areas.

31. 发展老龄产业是应对老龄社会、满足庞大老年人群需求、促进经济社会协调发展的重要内容。要制定老年服务业发展规划，实施国家对老年服务业的扶持保护政策，建立老年服务业发展管理体制。立足城乡社区发展为老服务业，培育老年服务中介组织，培养专业化的为老社会服务队伍，在2030年以前，使老年服务业有较大的发展。同时，大力研制开发老年消费品，培育老年用品市场。

31. Developing the elderly industry is an important aspect of addressing the aging society, meeting the needs of the large elderly population, and promoting the coordinated development of economy and society. It is necessary to formulate a development plan for the elderly service industry, implement the state's support and protection policies for the elderly service industry, and establish a management system for the development of the elderly service industry. Based on the development of urban and rural communities, foster the elderly service industry, cultivate intermediary organizations for elderly services, and train specialized teams for social services for the elderly. By 2030, the elderly service industry should see significant development. At the same time, vigorously research and develop elderly consumer products and cultivate the market for elderly goods.

32. 中医认为，肾为先天之本，又为生气之根。 因此，重视肾脏健康，才是长寿之道。

32. In traditional Chinese medicine, it is believed that the kidneys are the root of life and the source of vitality. Therefore, paying attention to kidney health is the way to longevity.

33. 让我们照看好身体，滋养好内心，善待自己的生命。

33. Let us take care of our bodies, nurture our inner selves, and be kind to our own lives.

34. 自1999年中国进入老龄社会开始，老年人口数量不断增加，老龄化程度持续加深，直到2100年，老年人口总量仍然高达318亿，占总人口的3109%，人口老龄化将伴随21世纪始终。

34. Since China entered the aging society in 1999, the number of the elderly population has been increasing continuously, and the degree of aging has been deepening constantly. By 2100, the total number of the elderly population will still be as high as 3.18 billion, accounting for 31.09% of the total population. Population aging will accompany the 21st century throughout.

35. 目前，老年人口中女性比男性多出464万人，2049年将达到峰值，多出2645万人。21世纪下半叶，多出的女性老年人口基本稳定在1700-1900万人。需要指出的是，多出的女性老年人口中50-70%都是80岁及以上年龄段的高龄女性人口。

35. Currently, there are 4.64 million more females than males in the elderly population, and this number will reach a peak of 26.45 million by 2049. In the second half of the 21st century, the excess number of elderly females will generally remain stable between 17 to 19 million. It should be noted that 50-70% of the excess elderly females are aged 80 and above.

36. 中国人口老龄化发展趋势预测研究报告(全文)

36. Forecasting Report on the Development Trend of China's Aging Population (Full Text)

37. 余华说，人是为了活着而活，不是为了活着之外的任何事物而活。

37. Yu Hua said, "People live for the sake of living, not for anything beyond living."

38. 解决我国人口老龄化问题,必须从我国的基本国情出发,寻找积极有效的途径。目前需要从以下几个方面着手:

38. To address the issue of population aging in our country, it is necessary to start from our country's basic national conditions and seek positive and effective approaches. Currently, we need to focus on the following aspects:

39. 使用专用充电器。锂离子电池必须选用专用充电器，否则可能会达不到饱和状态，影响其性能发挥。充电完毕后，应避免放置在充电器上超过12小时以上，长期不用时应使电池和手机分离，最好使用原厂或声誉较好的品牌充电器。

39. Use a dedicated charger. Lithium-ion batteries must be charged with a dedicated charger; otherwise, they may not reach full charge, affecting their performance. After charging is complete, avoid leaving the battery on the charger for more than 12 hours. When not in use for a long period, separate the battery from the phone, and it is best to use the original manufacturer's charger or a reputable brand charger.

40. 中国人口老龄化发展具有明显的由东向西的区域梯次特征，东部沿海经济发达地区明显快于西部经济欠发达地区，以最早进入人口老年型行列的上海（1979年）和最迟进入人口老年型行列的宁夏（2012年）比较，时间跨度长达33年。

40. The development of China's aging population has a distinct regional hierarchical characteristic from east to west, with the economically developed areas along the eastern coast progressing significantly faster than the economically underdeveloped areas in the west. Comparing Shanghai, which was the first to enter the population aging category in 1979, and Ningxia, which was the last to enter in 2012, the time span is as long as 33 years.

41. 中国正处在社会转型的关键时期，各项改革进入攻坚阶段，许多制度尚待建立和完善，养老、医疗、社会服务等方面的压力早就潜伏生长，人口老龄化只是凸显了这些压力。目前，这些压力还只是初现端倪，随着人口老龄化快速发展，这些压力的影响将会更加深刻、更加普遍。

41. China is at a critical period of social transformation, with various reforms entering a攻坚 phase. Many systems are yet to be established and improved. The pressures in areas such as elderly care, healthcare, and social services have been潜伏 and growing for a long time; population aging has merely highlighted these pressures. Currently, these pressures are only just emerging, and with the rapid development of population aging, their impact will be more profound and more widespread.

42. 从我国的基本国情以及现实的人口状态出发,选择优化的人口目标,使人口的发展与经济发展相适应。制定并采取科学的控制生育率方案,选择最有利的时机适当地调整生育水平,调整人口结构,逐步达到稳定化的人口目标。人口老龄化是人口年龄结构转变过程中出现的现象,是客观发展的必然过程,这就说明人口老龄化是一个客观存在,那么人口老龄化本身就不存在好与坏的问题。面对人口老龄化的挑战,既不能视而不见,也不能谈“老”色变,任何悲观和盲目乐观的态度都是不对的。应当正视人口老龄化问题,以积极的态度对待人口老龄化,以科学的对策迎接人口老龄化的挑战,从政策制定到社会认同到个人努力,尽可能地避免或减少人口老龄化对我国经济、社会发展造成的不良影响和冲击。

42. Starting from our country's basic national conditions and the realistic population status, we should choose optimal population goals to make the development of the population相适应 to economic development. Formulate and implement scientific birth control measures, choose the most favorable timing to appropriately adjust birth rates, adjust the population structure, and gradually achieve a stable population goal. Population aging is a phenomenon that arises during the transformation of the population age structure, and it is an inevitable process of objective development. This indicates that population aging is an objective existence, and therefore, there is no issue of being good or bad about population aging itself. Facing the challenges of population aging, we cannot turn a blind eye to it, nor should we be terrified of the word "old." Any pessimistic or blind optimistic attitudes are incorrect. We should face the issue of population aging positively, treat population aging with a proactive attitude, and welcome the challenges of population aging with scientific countermeasures. From policy formulation to social recognition to individual efforts, we should do our utmost to avoid or reduce the adverse effects and shocks caused by population aging on our country's economic and social development.

43. 一方面，这一阶段，老年人口数量和老龄化水平都将迅速增长到前所未有的程度，并迎来老年人口规模的高峰。另一方面，2030年以后，人口总抚养比将随着老年抚养比的迅速提高而大幅度攀升，并最终超过50%，有利于发展经济的低抚养比的“人口黄金时期”将于2033年结束。总的来看，2030到2050年，中国人口总抚养比和老年人口抚养比将分别保持在60-70%和40-50%，是人口老龄化形势最严峻的时期。

43. On one hand, during this phase, both the number of the elderly population and the level of aging will rapidly grow to an unprecedented degree, and the peak of the elderly population size will be reached. On the other hand, after 2030, the total dependency ratio of the population will rise sharply along with the rapid increase in the elderly dependency ratio, eventually exceeding 50%. The "population golden period" with a low dependency ratio that is conducive to economic development will come to an end in 2033. Overall, from 2030 to 2050, China's total dependency ratio and the elderly dependency ratio will respectively remain at 60-70% and 40-50%, marking the most severe period of population aging.

44. 我们要以此检视自己，重视健康，为自己积累生命的能量，延年益寿。

44. We should examine ourselves with this, value health, accumulate life energy for ourselves, and extend our lifespan.

45. 要充分利用25年战略机遇期做好应对老龄社会的各项准备。

45. It is essential to fully utilize the 25-year strategic opportunity period to prepare for all aspects of dealing with an aging society.

46. 古人说： “一夕不卧，百日不复。”

46. The ancients said: "One night without sleep, a hundred days cannot be recovered."

47. 人口迁移造成的地区性人口老化郑晓瑛教授把我国人口老龄化与全球的其他国家相比，阐述了它的现状和特点：有资料显示我国人口老龄化的主要特点是：第一，人口老龄化提前达到高峰。第二，在社会经济不太发达状态下进入人口老龄化。第三，在多重压力下渡过人口老龄化阶段。

47. Professor Zheng Xiaoying discussed the current situation and characteristics of China's population aging in comparison with other countries globally, highlighting the following main features: First, China's population aging has reached its peak prematurely. Second, it has entered the stage of population aging under relatively underdeveloped socio-economic conditions. Third, it has navigated through the population aging phase under multiple pressures.

48. 好好睡觉，让自己有充足的精力和体力，才能健康持久，活力四射。

48. Get a good night's sleep to ensure you have sufficient energy and vitality, which is essential for maintaining health and longevity, as well as exuding vibrancy.

49. 一个人只有重视和改善睡眠，睡好觉，才能让耗损的能量得到补充，调整自己的状态，从而开启新的生活。

49. One must value and improve sleep, and get a good night's rest, in order to replenish the energy that has been depleted, adjust one's state, and thus open the door to a new life.

50. 2030年到2050年是中国人口老龄化最严峻的时期。

50. From 2030 to 2050 is the most severe period of China's aging population.

51. 一个人生气的时候，生命的磁场紊乱，整个人被怨气，戾气，凶气缠绕，非常妨害自己的身体健康。

51. When a person is angry, the life's magnetic field becomes disordered, and the whole body is surrounded by resentment, fury, and malevolence, which is very harmful to one's physical health.

52. 总人口过多是中国的基本国情，由于坚持计划生育的基本国策，总人口增长势头得到了有效控制，但目前人口总规模仍然高达13亿，预计到2030年达到最大人口规模1465亿，总人口过多的压力将长期存在。与此同时，中国已经进入老龄社会，这是一个新的重要国情。人口老龄化压力已经开始显现，并将随着老龄化的发展而不断加重。整个21世纪，这两方面压力将始终交织在一起，给中国经济、社会发展带来严峻的挑战。

52. Overpopulation is China's basic national condition. Due to the implementation of the basic national policy of family planning, the growth momentum of the total population has been effectively controlled. However, the current total population size remains as high as 1.3 billion, and it is expected to reach the maximum population size of 14.65 billion by 2030. The pressure of an excessive total population will exist in the long run. At the same time, China has entered the aging society, which is a new important national condition. The pressure of population aging has begun to emerge and will continue to intensify with the development of aging. Throughout the 21st century, these two pressures will always be intertwined, posing severe challenges to China's economic and social development.

53. 根据国际医学界和生物学界研究，寿命长的人，这五个地方比较小。

53. According to research by the international medical and biological communities, the longer-lived individuals tend to have five smaller areas.

54. 构建良好的饮食习惯，少吃慎吃，呵护肝脏，是对身体健康的珍视。

54. Building good eating habits, eating less and carefully, and taking care of the liver show a regard for physical health.

55. 发达国家人口老龄化的历程表明，城市人口老龄化水平一般高于农村，中国的情况则不同。目前，农村的老龄化水平高于城镇124个百分点，这种城乡倒置的状况将一直持续到2040年。到21世纪后半叶，城镇的老龄化水平才将超过农村，并逐渐拉开差距。这是中国人口老龄化不同于发达国家的重要特征之一。

55. The process of population aging in developed countries shows that the level of urban population aging is generally higher than that in rural areas, but the situation in China is different. Currently, the level of aging in rural areas is 124 percentage points higher than that in urban areas, and this urban-rural inversion will continue until 2040. By the latter half of the 21st century, the level of urban aging will exceed that in rural areas, and the gap will gradually widen. This is one of the important characteristics of China's population aging that differs from that in developed countries.

56. 中国已经进入并将长期处于老龄社会，各级政府和有关部门及全社会必须充分认识人口老龄化挑战的严峻性，树立老龄意识，增强应对人口老龄化和老龄社会挑战的紧迫性和自觉性。在研究制定经济社会发展战略时，要切实从老龄社会这一基本国情出发，把应对老龄社会的挑战列入未来中国的发展战略。

56. China has entered and will long be in an aging society. All levels of government, relevant departments, and the entire society must fully recognize the severity of the challenges posed by population aging, establish an awareness of aging, and enhance the urgency and self-awareness of addressing the challenges of population aging and an aging society. When studying and formulating strategies for economic and social development, it is essential to take the basic national condition of an aging society into account, and list the challenges of an aging society as part of China's development strategy for the future.

57. 建立健全为老年人服务的工作机构,积极地组织开展老年人科学研究,制定适合我国国情的“老龄化社会对策大纲”,为有效解决老龄化所带来的各种社会问题提供理论指导和科学依据。

57. Establish and improve work institutions that serve the elderly, actively organize scientific research on the elderly, formulate a "blueprint for coping with an aging society" tailored to the national conditions of our country, and provide theoretical guidance and scientific evidence for effectively addressing various social issues brought about by aging.

58. 腰围大的人，膘肥体壮，身材臃肿，很容易出现各种疾病和健康隐患。

58. People with large waists, who are overweight and have a bulky physique, are prone to various diseases and health risks.

59. 我们必须通过坚持运动，节制饮食，规律作息等方式，把体重控制下来。

59. We must control our weight by adhering to regular exercise, dietary moderation, and maintaining a routine lifestyle.

60. 必须在正确认识我国人口发展态势基础上,广泛动员社会各方面的力量,使人们正确地认识人口老龄化对社会发展产生的影响,为解决各种老年人口问题及迎接老年化高峰浪潮的到来做好思想准备。

60. It is necessary, based on a correct understanding of our country's population development trend, to broadly mobilize the forces of all sectors of society, so that people can correctly recognize the impact of population aging on social development, and to prepare mentally for addressing various elderly population issues and welcoming the arrival of the aging surge.

61. 扩展阅读：保险怎么买，哪个好，手把手教你避开保险的这些"坑"

61. Further Reading: How to buy insurance, which one is good, and a step-by-step guide to avoiding these "traps" in insurance.

62. 不要进行超过12小时的超长充电。对于锂电池的“激活”问题，众多的说法是：充电时间一定要超过12小时，反复做三次，以便激活电池。这种“前三次充电要充12小时以上”的说法，明显是从镍电池（如镍镉和镍氢）延续下来的说法，所以这种说法，可以说一开始就是误传。充电最好按照标准时间和标准方法充电，特别是不要进行超过12个小时的超长充电。通常，手机说明书上介绍的充电方法，就是适合该手机的标准充电方法。

62. Do not perform an ultra-long charging period exceeding 12 hours. Regarding the issue of "activation" for lithium batteries, there are many opinions: the charging time must exceed 12 hours and be done repeatedly three times to activate the battery. This notion of "the first three charges should be more than 12 hours" is clearly a carryover from the days of nickel batteries (such as nickel-cadmium and nickel-metal hydride), and therefore, this idea can be said to have been a misconception from the outset. It is best to charge according to the standard time and method, especially not to perform an ultra-long charging period exceeding 12 hours. Usually, the charging method introduced in the phone manual is the standard charging method suitable for that particular phone.

63. ①人的老龄化。因科学的发达、社会的进步等诸种因素的作用，人的寿命日益延长，使到达老年期的人数在总人口中的比重逐渐增加。人口学通常认为60岁以上或65岁以上的老年人口比重分别达到10％或7％以上,就称为人口的老龄化。这种状况在古代和中世纪是不存在的，当时人的寿命普遍较短。19世纪70年代，法国成为世界上最早出现人口老龄化的国家。②现代社会的工业化引起了社会结构和家庭结构的变化，也使得赡养老年人的义务部分地从家庭转向社会；工业化社会发达的生产力使得老年人和社法国经济与统计研究所16日公布的统计数字显示，截至2007年1月1日，法国全国人口为6339．21万，其中首都巴黎人口215万，包括市区和郊区的巴黎大区人口有1149万。

63. ①The aging of the population. Due to the influence of various factors such as scientific advancement and social progress, human lifespan is increasingly prolonged, causing the proportion of the elderly in the total population to gradually increase. Demographically, when the proportion of the elderly aged 60 or above, or 65 or above, reaches 10% or 7% respectively, it is considered as population aging. This situation did not exist in ancient times and the Middle Ages when human lifespan was generally shorter. In the 1870s, France became the first country in the world to experience population aging. ②The industrialization of modern society has caused changes in social and family structures and has also led to a partial shift of the responsibility for supporting the elderly from the family to society; the developed productivity in industrial societies has enabled the elderly and the social... The statistical figures published by the French Institute for Economic and Statistical Studies on the 16th show that as of January 1, 2007, the total population of France is 63.3921 million, of which the population of the capital Paris is 2.15 million, and the population of the greater Paris area, including the city and suburbs, is 11.49 million.

64. 不仅因为人们越来越长寿！还因为中国的计划生育！毛泽东时期，那时候的人几乎每家都生6、7个！而现在呢？缺又要求一家只要1个好？这不开玩笑吗？前一段人口剧增，现在想起了压缩。将来老龄人口比年轻多的，还得了？这应该就是中国人口老龄化的根源！

64. Not only because people are living longer! But also because of China's family planning policy! During the Mao era, people in almost every family had 6 or 7 children! And now? Are we seriously expected to have only one child per family? This is absurd, isn't it? We had a rapid population increase before, and now we're thinking of shrinking it. In the future, won't the number of elderly people be greater than the number of young people? This should be the root cause of China's aging population!

65. 世界人口老龄化发展的历史表明，人口老龄化对人类生活的所有方面都会产生重大的影响。在经济领域，人口老龄化将对经济增长、储蓄、投资与消费、劳动力市场、养老金、税收等产生冲击。在社会方面，人口老龄化将影响社会福利、医疗制度、家庭构成以及生活安排、住房和迁移。在政治和文化方面，人口老龄化也会有不同程度的影响。

65. The historical development of the aging population in the world indicates that population aging will have a significant impact on all aspects of human life. In the economic field, population aging will affect economic growth, savings, investment and consumption, the labor market, pensions, taxes, and more. In the social sphere, it will influence social welfare, the medical system, family composition, and arrangements for living, housing, and migration. In terms of politics and culture, population aging will also have varying degrees of impact.

66. 第三阶段，从2051年到2100年是稳定的重度老龄化阶段。2051年，中国老年人口规模将达到峰值437亿，约为少儿人口数量的2倍。这一阶段，老年人口规模将稳定在3-4亿，老龄化水平基本稳定在31%左右，80岁及以上高龄老人占老年总人口的比重将保持在25-30%，进入一个高度老龄化的平台期。

66. The third stage, from 2051 to 2100, is a stable stage of severe aging. In 2051, China's elderly population will reach its peak of 4.37 billion, about twice the number of children. In this stage, the size of the elderly population will remain stable at around 300-400 million, the level of aging will basically stabilize at about 31%, and the proportion of the elderly aged 80 and over in the total elderly population will remain at 25-30%, entering a high-aging plateau period.

67. 养老保障的负担正日益沉重。2004年，中国基本养老保险的支出总额达到3502亿元，比2000年增加了655%，中央财政对基本养老保险的补贴支出攀升到522亿元。离休、退休、退职费用也呈现连年猛增的趋势。政府、企业、社会都已经感到养老保障方面的压力正在显著加大。

67. The burden of pension security is increasingly heavy. In 2004, the total expenditure on China's basic pension insurance reached 350.2 billion yuan, an increase of 655% from 2000. The central government's subsidy expenditure for basic pension insurance soared to 52.2 billion yuan. The expenses for retirement, retirement and resignation are also showing a trend of sharp annual increases. The government, enterprises, and society are all feeling that the pressure on pension security is significantly increasing.

68. 英国有一项研究发现，爱发脾气的人出现过早死亡的几率，要比不爱发脾气的人高出三倍多。

68. A study in the United Kingdom found that people who easily lose their temper have a risk of premature death that is three times higher than those who do not.

69. 要把老龄社会作为21世纪中国的一个重要国情认真对待。

69. The aging society should be seriously treated as an important national condition in China in the 21st century.

70. 第二阶段，从2021年到2050年是加速老龄化阶段。伴随着20世纪60年代到70年代中期的新中国成立后第二次生育高峰人群进入老年，中国老年人口数量开始加速增长，平均每年增加620万人。同时，由于总人口逐渐实现零增长并开始负增长，人口老龄化将进一步加速。到2023年，老年人口数量将增加到27亿，与0-14岁少儿人口数量相等。到2050年，老年人口总量将超过4亿，老龄化水平推进到30%以上，其中，80岁及以上老年人口将达到9448万，占老年人口的2178%。

70. The second stage, from 2021 to 2050, is the stage of accelerated aging. With the post-Second Sino-Japanese War second baby boom generation entering old age in the mid-1960s to mid-1970s, the number of elderly people in China began to accelerate its growth, increasing by an average of 6.2 million people per year. At the same time, as the total population gradually achieves zero growth and starts negative growth, the aging of the population will further accelerate. By 2023, the number of elderly people will increase to 2.7 billion, equal to the number of children aged 0-14. By 2050, the total number of elderly people will exceed 400 million, with the aging level advancing to over 30%. Among them, the number of elderly people aged 80 and above will reach 94.48 million, accounting for 2178% of the elderly population.

71. 中国人口老龄化挑战愈来愈严峻，并将很快进入2030年到2050年的最严峻时期。从时间表上看，留给我们的准备时间只有短短的25年。正如联合国和有关国际组织警示的：人口现象是一个长周期事件，解决人口问题必须要有足够的提前量。目前，中国应对人口老龄化的思想、物质、制度等各种准备还不足。在未来的25年时间里，要全方位地做好应对人口老龄化高峰的准备，不仅时间十分紧迫，而且压力十分巨大。

71. The challenge of China's aging population is becoming increasingly severe, and it will soon enter the most critical period from 2030 to 2050. On the timeline, we only have a short 25 years to prepare. As the United Nations and relevant international organizations have warned: demographic phenomena are long-term events, and solving demographic issues requires sufficient foresight. Currently, China's preparations in terms of thought, material, and institutional arrangements to address the aging population are still insufficient. In the next 25 years, comprehensive preparations need to be made to cope with the peak of the aging population, which is not only extremely urgent in terms of time but also extremely great in pressure.

72. 造成中国人口老龄化的原因造成中国人口老龄化加速的原因是多方面的，但最主要、最直接的原因有两个方面：一是长期以来实行计划生育政策出现的较低生育率。为了控制人口过快增长，减轻人口对经济社会发展造成的压力，自上个世纪80年代开始我国实行计划生育的基本国策，由此大大降低了全社会的生育水平。另一方面是经济的快速增长、科学技术的进步，人民医疗条件的改善和生活水平的提高，使人类在健康和长寿方面已取得了惊人的成就，人口寿命大大延长。以上因素共同作用的结果，就是在全社会人口中，年轻人口比重的进一步降低和老年人口比重相对的提高，最终表现为全社会人口中老年人口过快增长和比重的加大，即人口老龄化社会的提前到来。

72. The reasons for the acceleration of China's population aging are multifaceted, but the two most significant and direct causes are as follows: Firstly, the relatively low fertility rate resulting from the long-term implementation of the family planning policy. To control the rapid population growth and alleviate the pressure on economic and social development, China began to implement family planning as a basic national policy from the 1980s, which greatly reduced the fertility level of the whole society. Secondly, the rapid economic growth, the advancement of science and technology, the improvement of people's medical conditions, and the increase in living standards have enabled humanity to achieve astonishing achievements in health and longevity, significantly extending the lifespan of the population. The combined effect of these factors is that the proportion of young people in the total population continues to decrease and the proportion of the elderly increases relatively, ultimately leading to the rapid growth and increased proportion of the elderly in the total population, which is the early arrival of an aging society.