在时代洪流中，黄金法则，犹如灯塔，照亮了人们追求美好生活的道路。本文将带领您探寻这一古老智慧在现代社会的闪耀之光。

Amidst the torrent of times, the golden rule, like a lighthouse, illuminates the path for people to pursue a better life. This article will guide you in exploring the resplendent light of this ancient wisdom in modern society.

1. 三十是个坎，可以体现在感情上。如何稳定自己的感情生活是个大问题。三十岁是阳刚之年，是难以抗拒诱惑的年纪，是冲动的年纪。之前有一篇文章是关于远离事业受挫的男人。这样的男人有大叔的气质，很容易让小女生神魂颠倒。不要犯任何错误。

1. Thirty is a turning point, which can be reflected in one's emotional life. How to stabilize one's romantic life is a major issue. Thirty is the prime of manhood, the age when it's hard to resist temptation, and the age of impulsiveness. There was an article about men who have been frustrated in their careers and have distanced themselves. Such men have the demeanor of an uncle and are easy to make young girls lose their heads. Do not make any mistakes.

2. 苹果的很多创意，都是乔布斯在运动中想到的。

2. Many of Apple's creative ideas came to Jobs during his workouts.

3. 揉耳朵：用手掌来回揉耳朵50次，通过刺激耳朵上的穴位，促进全身健康，增强听力。

3. Rubbing the ears: Rub the ears back and forth with the palm of your hand for 50 times. By stimulating the acupoints on the ears, this can promote overall health and enhance hearing.

4. 随着年龄的增长，要注意自己的认知功能，保持大脑活跃。看书，打麻将，社交都是不错的方式。

4. As you age, pay attention to your cognitive functions and keep your brain active. Reading, playing Mahjong, and socializing are all good ways to do so.

5. 不知不觉身体开始衰退。俗话说，“七月一花狂想曲。”但从健康角度来说，40岁应该是男性体质变差的开始。“肾气衰，牙痛。”到了40岁，男性一般开始脱发甚至秃顶，牙齿也不太会咬太硬的东西。这其实是肾气下降的一种表现。而且，男性的“更年期”也是在40岁以后到来，出现头痛、失眠、易疲劳、听力下降、性欲减退等症状再加上来自工作、家庭、社会的多重压力，很多男性会突然发胖，产生三大慢性病。要“避免”上述问题，除了规律的作息和适度的运动，还要控制房事，保养肾精。多吃粗粮和能改善性腺功能的食物，如鱼、虾、韭菜等。多吃新鲜的水果和蔬菜，它们富含维生素，可以帮助清除体内的氧化物，也可以延缓衰老。对于一些慢性病的发病，要及早预防，经常和家人沟通，缓解压力。

5. Unconsciously, the body begins to decline. As the saying goes, "The July Fantasia of a Single Flower." However, from a health perspective, 40 should be the beginning of the decline in male physique. "When the kidney qi declines, there is toothache." By the age of 40, men generally start to lose hair or even go bald, and their teeth may not be able to bite hard things. This is actually a manifestation of declining kidney qi. Moreover, the "male menopause" also arrives after the age of 40, with symptoms such as headaches, insomnia, easy fatigue, decreased hearing, and reduced libido. Added to this are the multiple pressures from work, family, and society. Many men may suddenly gain weight and develop three major chronic diseases. To "avoid" the above problems, in addition to regular routines and moderate exercise, one should also control sexual activity and nourish the kidney essence. Eating more coarse grains and foods that can improve the function of the sex glands, such as fish, shrimp, chives, etc., is recommended. Eating more fresh fruits and vegetables, which are rich in vitamins, can help clear out oxidants in the body and also delay aging. For some chronic diseases, it is important to take early preventive measures, communicate often with family members to alleviate stress.

6. 2定期体检：男性年轻时的常规体检可能较少。但是，如果你已经人到中年，你就得养成每年例行体检的习惯。

6.2 Regular Physical Examinations: Routine health checks may be less frequent during a man's youth. However, as you reach middle age, it is necessary to develop the habit of having a routine physical examination every year.

7. 三十岁是个坎，这个坎可以体现在工作和事业上。我相信现在很多30岁的人还在外面飘着，不管是高薪还是搬砖，不管有没有老婆孩子，都一直在外面飘着。他们在最好的年华，却过着最苦的日子。他们要面对四个老人，事业不稳定。如果他们一不小心，可能丢的不仅仅是工作，还有其他的连锁反应，所以不敢轻举妄动。

7. Thirty is a turning point, which can be reflected in work and career. I believe that many people in their 30s are still wandering around outside, whether they are earning high salaries or working as laborers, whether they have a wife and children or not, they have been wandering around all the time. In their prime years, they are living through the most difficult times. They have to face four elderly parents and an unstable career. If they are not careful, they may lose not only their jobs but also other chain reactions, so they dare not act lightly.

8. 第三个是可以激发创造力。研究表明，运动可以增加大脑灰质的体积，尤其是在前额叶、颞叶和海马体等与认知功能相关的区域。

8. The third benefit is that it can stimulate creativity. Studies have shown that exercise can increase the volume of gray matter in the brain, particularly in areas related to cognitive functions such as the prefrontal cortex, temporal lobe, and hippocampus.

9. 肠镜：建议50岁以后做肠镜(如果有高危因素，建议早做)。

9. Colonoscopy: It is recommended to undergo a colonoscopy after the age of 50 (and earlier if there are high-risk factors).

10. 尤其现在盛行的三高，都跟饮食有很大的关系。所以合理调理饮食很重要。

10. Especially the three high risks that are prevalent today, all have a great deal to do with diet. Therefore, it is very important to properly regulate one's diet.

11. 是心脑血管疾病。世界卫生组织公布的《人类死亡原因预测报告》中，心肌梗死居首位。预计到2030年，心肌梗死导致的死亡将占总死亡原因的134%。

11. It is cardiovascular and cerebrovascular diseases. According to the "World Health Organization's Report on Predictions of Causes of Human Death," myocardial infarction ranks first. It is predicted that by 2030, deaths caused by myocardial infarction will account for 134% of the total causes of death.

12. 在运动中，看着热汗涔涔而下，内心的消极情绪也一扫而光，不复存在。

12. In motion, as sweat trickles down, the negative emotions within are swept away and no longer exist.

13. 春季，饮食中还要多补充优质蛋白质，以增强抵抗力，如鸡蛋、鱼类、牛肉、鸡肉和豆制品等。

13. In spring, it is also necessary to supplement high-quality proteins in the diet to enhance resistance, such as eggs, fish, beef, chicken, and soy products, etc.

14. 对他们来说，三十岁是一个坎，一条他们别无选择只能面对的路。只有撑过最后一关，拿出点成绩来，这样你和你的家人才不会在别人面前被人看不起。30岁的男人，在很多方面，都是自卑的。那些自卑的人，觉得自己在夹缝中挣扎求存。

14. For them, thirty is a milestone, a path they have no choice but to face. Only by getting through the final hurdle and achieving something, can you and your family avoid being looked down upon by others in front of people. Men at thirty, in many aspects, are full of self-doubt. Those who are self-doubting feel they are struggling to survive in the cracks.

15. 59岁，即将退休度过余生，成了很多男人过不去的坎。为什么很多疾病会在这个年龄突然发作？怎样才能安全度过这道坎，健康长寿？

15. At 59 years old, on the verge of retirement and facing the rest of their life, this becomes a hurdle many men find difficult to overcome. Why do many diseases suddenly erupt at this age? How can one safely navigate this stage and achieve a healthy, long life?

16. 揉腰：左右手掌在腰部揉50次，可以补肾壮腰，增强元气，还可以防治腰酸。

16. Rubbing the Loins: Rub the loins with both hands for 50 times, which can strengthen the kidneys and loins, enhance one's vitality, and also help prevent and treat lower back pain.

17. 第三层，肉蛋类。肉蛋类包括畜禽肉类、鱼虾类及蛋类。畜禽肉类50～75克，鱼虾类50～100克，蛋类25～50克。中医认为，鱼、肉和蛋类食物有补益脾胃之阳气和强健身体之筋骨的作用。肉类除了畜肉和禽肉之外，还包括内脏，它们的重量按屠宰清洗后的重量来计算。但这类食物尤其是猪肉含脂肪量较高，过多食用可增加脾胃的负担，影响其功能的正常发挥，造成过多的脂肪在体内堆积，而引发糖尿病和高血压病、高脂血症等心血管方面的疾病。蛋类以鸡蛋为例，通常情况下每天以1个为宜。鱼、虾及其他水产品的脂肪含量很低，可以多食一些，其重量是按购买时的鲜重来计算。

17. Third layer, meat and egg products. Meat and egg products include livestock and poultry meat, fish and shrimp, and eggs. Livestock and poultry meat should be consumed in amounts of 50 to 75 grams, fish and shrimp 50 to 100 grams, and eggs 25 to 50 grams. Traditional Chinese medicine believes that fish, meat, and egg foods have the effects of nourishing the Yang Qi of the spleen and stomach and strengthening the tendons and bones of the body. Meat, in addition to livestock and poultry meat, also includes internal organs, and their weight is calculated based on the weight after slaughtering and cleaning. However, these foods, especially pork, have a high fat content. Excessive consumption can increase the burden on the spleen and stomach, affecting their normal function, causing excessive fat to accumulate in the body, and leading to diseases such as diabetes, hypertension, and hyperlipidemia. Taking eggs as an example, it is usually recommended to consume one egg per day. Fish, shrimp, and other aquatic products have a low fat content and can be consumed in greater quantities, with their weight calculated based on the fresh weight at the time of purchase.

18. 对工作有进取心和热情。有些人向往退休后的舒适生活，满足于抱孙子，所以性的提前老化是不可避免的。就算退休了，也要找一些能引起自己兴趣的公共事务。

18. Have ambition and enthusiasm for work. Some people look forward to a comfortable retirement life, satisfied with raising grandchildren, so premature aging due to sexual overexertion is inevitable. Even after retirement, one should find some public affairs that can spark their interest.

19. 在膳食中，以谷类薯类及杂豆、蔬果类、肉蛋类、奶豆类和油盐类五大类食物作为日常饮食的基本选择。

19. In the diet, the five major food categories—cereals, tubers, mixed beans, vegetables and fruits, meat and eggs, milk and beans, and oil and salt—are the basic choices for daily meals.

20. 中国营养学会专家还特别说明，每日膳食中应尽量包含膳食宝塔中的各类食物，但没有必要每天都严格按照宝塔的建议量来吃。一般来说，可在一段时间内，比如1周，各类食物摄入量的平均值应当符合膳食宝塔的建议量。同时，每一类食物的重量不是指某一种具体食物的重量。而且，各类食物的摄入量一般都是指食物的生重。

20. The experts of the Chinese Nutrition Society also specifically point out that it is advisable to include various types of foods from the dietary pyramid in the daily diet, but there is no need to strictly adhere to the recommended amounts in the pyramid every day. Generally speaking, over a period of time, such as one week, the average intake of each type of food should meet the recommendations of the dietary pyramid. At the same time, the weight of each type of food does not refer to the weight of a specific food item. Moreover, the intake amount of various foods usually refers to the raw weight of the food.

21. 运动吧，我们会变得更健康，更快乐，更聪明。共勉。

21. Let's exercise, we will become healthier, happier, and smarter. Let's encourage each other.

22. 8重视睾丸问题：其实老了“自摸”是个好习惯，应该大力提倡。这对男同胞来说是一次很好的性健康自查。尤其是洗澡时的自我检查和常规体检时的外生殖器检查，对于任何年龄段的男性都是及时发现睾丸病变或异常的好手段。

22. 8 Pay attention to testicular issues: In fact, self-examination when older is a good habit and should be strongly promoted. This is a great way for men to self-check their sexual health. Especially self-examination during a bath and examination of the external genitalia during routine physical examinations are good methods to detect testicular abnormalities or diseases in a timely manner for men of any age group.

23. 揉肋骨：先左手再右手在两根肋骨中间的“胸腺”点揉50次。经常揉胸可以安神。

23. Rubbing the ribs: First, rub the "thymus" point between the two ribs with the left hand, and then with the right hand, for a total of 50 times. Regularly rubbing the chest can calm the mind.

24. 樊登是一个运动的狂热爱好者。在一次采访中，他说，运动是最好的养生，可以治愈百病，也可以治愈一切不良情绪，还可以激发创造力，打开人生的新局。

24. Fan Deng is an avid enthusiast of sports. In an interview, he said that exercise is the best way to maintain health, which can cure all diseases and can also cure all negative emotions. It can also stimulate creativity and open up new chapters in life.

25. 春天的多发病有肺炎、麻疹、肝炎、过敏性哮喘、心肌梗塞、精神疾病等。

25. Common diseases in spring include pneumonia, measles, hepatitis, allergic asthma, myocardial infarction, mental disorders, etc.

26. 揉鼻子：用食指揉揉鼻梁两侧。经常揉鼻子可以使鼻腔畅通，对感冒、鼻炎有防治作用。

26. Rub the nose: Gently rub the bridge of the nose with the index finger on both sides. Regularly rubbing the nose can keep the nasal passages open and has a preventive and therapeutic effect on colds and rhinitis.

27. 运动与不运动，十年之后，差的是整个人生。

27. Whether one exercises or not, ten years later, the difference is the whole life.

28. 我国的饮食文化源远流长，千百年来，已经积淀了许多宝贵的膳食营养经验。想要健康长寿，就要做到多食五谷杂粮，多食家常便饭，同时平衡膳食结构，以求营养的均衡全面。这不但可以说是远离疾病的饮食法则，也可以说是益养脾胃的黄金法则。因为“百病皆由脾胃生”，因此，养生就是养脾胃。

28. China's culinary culture has a long and profound history, over thousands of years it has accumulated many valuable experiences in dietary nutrition. To achieve health and longevity, one should eat a variety of grains and coarse cereals, enjoy home-cooked meals, and at the same time balance the diet structure to seek comprehensive and balanced nutrition. This can not only be said to be a dietary rule for staying away from diseases, but also a golden rule for nourishing the spleen and stomach. Because "all diseases originate from the spleen and stomach," therefore, health preservation is essentially the nourishment of the spleen and stomach.

29. 相信自己的性功能是正常的、强壮的、健康的、有生育能力的。精神上立于不败之地，对于中年人来说往往至关重要。

29. Believing in one's normal, strong, healthy, and fertile sexual function is often crucial for middle-aged individuals to maintain a mentally invincible stance.

30. 对于59岁左右的男性来说，最容易发现三类疾病。

30. For men around the age of 59, the easiest-to-detect three types of diseases are:

31. 第二个可以提升压力阈值。有的人遭遇一点不顺心的事情，就内心纠葛，耿耿于怀，不得安宁。而有的人，遇到很大的困难和变故，照样淡定从容，万事不扰。这一切取决于一个人对压力的承受能力，也就是压力阈值。

31. The second way to improve the stress threshold is to encounter a little misfortune and be troubled by it, holding onto it and unable to find peace. On the other hand, some people, even when facing great difficulties and changes, remain calm and composed, unaffected by all things. This all depends on an individual's ability to withstand stress, which is known as the stress threshold.

32. 建议：可选择辛温发散的葱、香菜、花生、韭菜等，少吃一些辛辣食品。

32. Suggestion: It is recommended to choose aromatic and pungent foods such as scallions, coriander, peanuts, and chives, and to eat less spicy food.

33. 7戒掉坏习惯：感觉自己老了。反正我抽烟喝酒几十年了。现在退出还来得及吗？这样想是不对的。如果你现在放弃这些坏习惯，你就可以修复或者避免这些伤害。

33. 7 Break bad habits: Feeling old. After all, I've smoked and drunk for decades. Is it too late to quit now? This way of thinking is wrong. If you give up these bad habits now, you can repair or avoid these harms.

34. 血液是人体的生命源泉。运动改善心血管健康，会让身体重现出更好的状态。

34. Blood is the source of life for the human body. Exercise improves cardiovascular health and can restore the body to a better state.

35. 4别忘了重要的筛查：血脂：20~40岁的健康男性，每五年检查一次血脂。40岁以上建议每年检查一次。

35. 4 Don't forget the important screening: Blood lipids: Healthy males aged 20 to 40 should have their blood lipids checked every five years. Males over 40 are recommended to have the test once a year.

36. 生活中要幽默。幽默和幽默是保持年轻的最大秘诀。

36. Humor in life is essential. Humor and a sense of humor are the greatest secrets to staying young.

37. 性格开朗，不为身边琐事烦恼，心胸开阔，是不老的诀窍。精神抑郁会导致阳痿。

37. Being cheerful, not being troubled by trivial matters around, having an open mind, is the secret to staying young. Mental depression can lead to impotence.

38. 此后，他每天坚持跑步。或者沿着小河，或者绕着水库，或者沿着穿过村庄的公路，他坚持奔跑十公里。

38. After that, he stuck to running every day. Whether it was along the small river, around the reservoir, or along the highway that passed through the village, he ran a steady ten kilometers.

39. 第二是肿瘤。癌症是老年人的多发病，其中恶性肿瘤已成为人类死亡的前两大原因。据卫生部首席健康教育专家洪昭光教授介绍，目前，我国最常见、危害最大的肿瘤是肺癌、食管癌、胃癌、结直肠癌和肝癌。

39. The second is tumor. Cancer is a common disease among the elderly, with malignant tumors having become the top two causes of human death. According to Professor Hong Zhao Guang, the chief health education expert at the Ministry of Health, currently, the most common and most harmful tumors in our country are lung cancer, esophageal cancer, gastric cancer, colorectal cancer, and liver cancer.

40. 血糖：40岁以上的男性应该去医院检查糖尿病

40. Blood sugar: Men over 40 years of age should go to the hospital for diabetes screening.

41. 春天是阳气升发，毛孔逐渐舒展，代谢也比较旺盛，生长迅速。

41. Spring is the time when Yang Qi rises and the pores gradually expand, with metabolism becoming more vigorous and growth rapid.

42. 苹果创始人乔布斯在创业的时候，每当遇到技术瓶颈和管理障碍，他都会暂且放下，然后去运动。在运动中他思考新的策略和路径，常常能找到解决问题的灵感。

42. When Steve Jobs, the founder of Apple, was starting his business, whenever he encountered technical bottlenecks and management obstacles, he would temporarily put them aside and go for a workout. During exercise, he would think about new strategies and paths, often finding inspiration to solve the problems.

43. 揉额头：从左到右依次上下揉额头50次。经常揉额头可以清脑，延缓皱纹的产生。

43. Rub the forehead: Rub the forehead from left to right in an up-and-down motion for 50 times. Regularly massaging the forehead can refresh the mind and delay the formation of wrinkles.

44. 第三是肺病。在世界卫生组织刚刚公布的《全球疾病负担》评估报告中，肺炎和肺癌是威胁发展中国家的首要疾病。

44. The third is pulmonary diseases. In the "Global Burden of Disease" assessment report just released by the World Health Organization, pneumonia and lung cancer are the leading diseases threatening developing countries.

45. 搓脚：先用左手搓右脚50次，再用右手搓左脚50次。脚是人的“第二心脏”，能促进血液循环，强化和加强内分泌系统功能，增强人体免疫力和抗病能力，增加脚的抗寒能力。

45. Foot Rubbing: First, rub the right foot with the left hand for 50 times, then rub the left foot with the right hand for 50 times. The feet are considered the "second heart" of a person, as they can promote blood circulation, strengthen and enhance the function of the endocrine system, boost the immune system and the body's ability to resist diseases, and increase the feet's resistance to cold.

46. 坚持运动，可以提升压力阈值。让我们有更强的力量和毅力，勇气去面对人生的风风雨雨。

46. Consistent exercise can enhance the stress threshold. It gives us stronger power and perseverance, the courage to face the ups and downs of life.

47. 另外，要特别提醒的是，参照平衡膳食宝塔饮食养生，是一个长期而漫长的过程，需要长期坚持，最好能自幼养成习惯，只有这样才能充分体现出它对健康的重大促进作用。

47. Additionally, it is especially important to note that adhering to the Balanced Diet Pyramid for health preservation is a long and arduous process that requires consistent effort over time. It is best to cultivate this habit from a young age, as this is the only way to fully realize its significant promotional effects on health.

48. 这个膳食宝塔共分为五层，充分反映了各类食物在每日膳食中的地位和应占的比重。以它作为日常饮食的参考，便能达到平衡合理膳食的目的。

48. This dietary pyramid is divided into five layers, fully reflecting the status and proportion of various types of food in the daily diet. Using it as a reference for daily meals can achieve the goal of balanced and reasonable nutrition.

49. 经过冬季之后，人们较普遍地会出现多种维生素、无机盐及微量元素摄取不足的情况，如春季人们多发口腔炎、口角炎、舌炎和某些皮肤病等，这些均是因为新鲜蔬菜吃得少而造成的营养失调。因此，春季到来，人们一定要多吃蔬菜。早春季节，新鲜蔬菜较少，此时冬季冷藏、干制、腌渍、酱渍的蔬菜便可大派用场。如腌渍萝卜、姜、葱头、白菜、芥菜、辣椒、榨菜等。春季可多吃些野菜。野菜生长在郊外，污染少，且吃法简单，可凉拌、清炒、煮汤、作馅，营养丰富，保健功能显著，如荠菜、马齿苋、蒲公英、车前草、榆钱、竹笋等。如今大棚种植蔬菜逐渐改变了春季新鲜蔬菜供应少的状况。在生活方便的地方，新鲜蔬菜可以随时吃到。如菠菜、芹菜、油菜、茭白、莴笋、香椿、四季豆等。春季的汤，应以红胡萝卜、白萝卜、海带、冬瓜、番茄、春笋为主料，配以鸡肝、猪肝、瘦肉丝等，汤以清淡、味鲜为宜。

49. After the winter, it is common for people to experience a deficiency in the intake of various vitamins, inorganic salts, and trace elements. This can lead to conditions such as frequent occurrences of oral thrush, cheilitis, glossitis, and certain skin diseases in spring, all of which are caused by malnutrition due to a lack of fresh vegetables. Therefore, as spring approaches, it is essential for people to consume more vegetables. During the early spring season, when fresh vegetables are scarce, it is a good time to use winter-stored, dried, pickled, and sauce-pickled vegetables, such as pickled radishes, ginger, onions, cabbage, mustard greens, peppers, and pickled vegetables. In spring, one can consume more wild vegetables. Wild vegetables grow in the suburbs, have less pollution, and are simple to prepare, which can be served raw, stir-fried, made into soups, or used as fillings. They are rich in nutrition and have significant health benefits, such as shepherd's purse, Portulaca oleracea, dandelion, plantain, elm seeds, bamboo shoots, etc. Today, the cultivation of vegetables in greenhouses has gradually changed the situation of a lack of fresh vegetables in spring. In places where life is convenient, fresh vegetables can be enjoyed at any time. This includes spinach, celery, rapeseed, lotus root, lettuce, toon, and green beans. For soups in spring, the main ingredients should be red carrots, white radishes, kelp, winter melon, tomatoes, and bamboo shoots, and the soup should be light and flavorful, with chicken liver, pork liver, and shredded lean meat as additional ingredients.

50. 第四层，蔬果类。蔬菜类为300～500克，水果类为200～400克。虽然蔬菜和水果大多都具有寒凉的性质，对脾胃有滋养的作用。但它们终究是两类食物，各具优势，各有所长，是不能完全相互替代的。尤其是脾胃相对来说较为虚弱，又非常需要增加营养的儿童、老人及患者等，无论是蔬菜还是水果，哪样都不可缺少。一般说来，红、黄、绿较深色的蔬菜和深色的水果含营养素比较丰富。

50. The fourth layer is for vegetables and fruits. The vegetable portion should be 300 to 500 grams, and the fruit portion should be 200 to 400 grams. Although most vegetables and fruits are cool in nature and beneficial for nourishing the spleen and stomach, they are still two different types of food, each with its own advantages and strengths, and cannot be completely substituted for one another. Especially for children, the elderly, and patients whose spleen and stomach are relatively weak and who need to increase their nutrition, neither vegetables nor fruits can be missing. Generally speaking, vegetables and fruits with deeper red, yellow, green colors and dark colors are richer in nutrients.

51. 早晨起床后，梳头是很好的养生保健方法，有利于疏利气血和通达阳气。

51. After waking up in the morning, combing your hair is a good health preservation method, which is beneficial to disperse and smooth the Qi and blood and to promote the circulation of Yang Qi.

52. 咸味入肾，饮食过咸易伤肾气，也不利于保养阳气。

52. Saltiness enters the kidneys; eating too much salt can damage kidney Qi and is also not conducive to preserving Yang Qi.

53. 在全心全意爱妻子的前提下，要抱着爱女人的心情，这样才能刺激性腺激素的分泌，维持不懈的性功能。

53. Under the premise of loving his wife wholeheartedly, one should approach the love of women with that same spirit, which can stimulate the secretion of gonadotropins and maintain persistent sexual function.

54. 在坚持不懈的运动中，大脑的认知功能被激活，人们的创造力和思考力会变得更强。

54. In persistent exercise, the cognitive functions of the brain are activated, and people's creativity and thinking ability will become stronger.

55. 3控制体重：很多男性进入中年，由于饮食油腻、生活不规律、运动少，体重容易上升。请密切注意体重和腰围的变化。研究表明，腹部肥胖，即使是轻度肥胖，也是心脏病和糖尿病的高危因素。

55. 3 Controlling Weight: Many men enter middle age and, due to greasy diets, irregular lifestyles, and lack of exercise, their weight tends to increase. Please pay close attention to changes in weight and waist circumference. Studies have shown that abdominal obesity, even in the case of mild obesity, is a high risk factor for heart disease and diabetes.

56. 有一个朋友才30多岁，就被检测出颈动脉斑块，低回声软斑，非常危险，而罪魁祸首就是长期的高脂血症。

56. A friend in their 30s was diagnosed with carotid artery plaques, low-echo soft plaques, which are very dangerous, and the culprit is the long-term hyperlipidemia.

57. 揉腹：先用左手再用右手依次揉腹50次，可以促进消化，防止食物堆积和便秘。

57. Abdominal massage: First use the left hand, then the right hand, to massage the abdomen in turn 50 times. This can promote digestion and prevent food accumulation and constipation.

58. 塔尖，油盐类。油25～30克，盐6克。油可以滋润脾胃，尤其是对胃黏膜有保护的作用，并控制胃酸的分泌。而盐刺激胃酸的分泌，可增强食欲，同时改善气血的流通，如果人体缺了食盐，就会出现食欲缺乏、血压降低等病症。但油与盐的量应严格控制。因为过多地进食油和盐，同样会增加脾胃的负担，引发心血管方面的疾病。

58. Top of the tower, oils and salts. Oils 25-30 grams, salt 6 grams. Oils can nourish the spleen and stomach, especially protecting the gastric mucosa and controlling the secretion of gastric acid. Salt stimulates the secretion of gastric acid, which can enhance appetite and improve the circulation of Qi and blood. If the body lacks salt, symptoms such as lack of appetite and decreased blood pressure may occur. However, the amount of oil and salt should be strictly controlled. Because consuming too much oil and salt can also increase the burden on the spleen and stomach, and may trigger cardiovascular diseases.

59. 搓手：先用手在手背上搓50下，再搓手掌50下。经常搓手可以促进大脑和全身的兴奋中枢，增加手的灵活性、柔韧性和抗寒性，延缓手的衰老。

59. Wring hands: First, rub your hands together on the back of your hand for 50 times, then rub the palm of your hand for 50 times. Regularly wringing your hands can promote the excitation centers of the brain and the whole body, increase the flexibility, suppleness, and cold resistance of the hands, and delay the aging of the hands.

60. 运动，可以激活大脑，重构大脑，让我们更聪明，更冷静，更灵巧。

60. Exercise can activate and reconstruct the brain, making us smarter, calmer, and more agile.

61. 6体育锻炼：你可能认为你不再需要体育锻炼，这是错误的。随着年龄的增长，我们不可避免地会失去骨量，逐渐失去灵活性。然而，定期的力量训练(当然是在医生允许的情况下)可以帮助你保持警惕，防止肌肉过早萎缩，减少跌倒和其他事故的发生。

61. Physical Exercise: You may think you no longer need physical exercise, but that is incorrect. As we age, we inevitably lose bone mass and gradually lose flexibility. However, regular strength training (of course, with the permission of a doctor) can help you stay alert, prevent premature muscle atrophy, and reduce the occurrence of falls and other accidents.

62. 立春时节，气候变化大，过早脱掉棉衣，一旦气温下降，身体就很难适应，这时候病菌就会乘虚而入，很容易诱发呼吸道疾病及各种传染病。

62. During the time of the Beginning of Spring, there are significant changes in weather. If one removes their cotton clothing too early, it can be difficult for the body to adapt to a drop in temperature. At this time, pathogens can easily take advantage of this opportunity, leading to an increased risk of respiratory diseases and various infectious diseases.

63. 1学会减压：对于大多数男性来说，40-50岁是一生中非常困难的时期，因为他们要面对来自事业、经济和家庭的压力。对于大多数男性来说，应该积极采取一些减压措施，比如日常锻炼、冥想，或者参加一些减压课程。

63. Learn to reduce stress: For most men, the age of 40-50 is a very difficult period in their lives, as they have to face pressures from their careers, economy, and family. For most men, it is advisable to actively take some measures to reduce stress, such as daily exercise, meditation, or attending stress reduction courses.

64. 演员李若彤曾因婚姻崩溃，整个人陷入精神垮塌的边缘。在朋友劝说下，她走进健身房，每天在运动中挥洒自己。一段时间后，她走出人生的低谷，开始从容乐观地开启新生活。

64. actress Lee Siu-tung once collapsed due to her marriage, and she was on the brink of a mental collapse. With the persuasion of her friends, she walked into the gym, exercising and sweating every day. After a while, she emerged from the lowest point in her life and began to embrace a new life with calmness and optimism.

65. 第一个就是心血管层面。坚持运动，能让我们的心血管变得更加强健。在运动之中，血压，血脂，血糖都能得到有效调节，气血得到滋养，身体得到调和。

65. The first is at the cardiovascular level. Consistent exercise can make our cardiovascular system stronger. During exercise, blood pressure, blood lipids, and blood sugar can be effectively regulated, Qi and blood are nourished, and the body is harmonized.

66. 建议：为了自己的身体健康，要制订一个健康养生计划，并严格执行。

66. Recommendation: In order to maintain your own physical health, it is advisable to formulate a health and wellness plan and strictly adhere to it.

67. 一年后，血脂降到很低的水平，颈动脉斑块也得以逆转。

67. One year later, the blood lipids had decreased to a very low level, and the carotid artery plaques were also reversed.

68. “三十”这个词，让那些三十岁了还觉得自己一事无成的人，更觉得自己丢人。想知道你是不是被毁了？没有未来吗？这是我人生的终点吗？很大程度上打击了他们的自信心，大部分都很难找回自己。

68. The word "thirty" makes those who are still feeling unaccomplished at the age of thirty feel even more ashamed. Do you wonder if you've been destroyed? Do you have no future? Is this the end of my life? It greatly undermines their self-confidence, and most of them find it hard to regain themselves.

69. 在传统观念中，男人是家庭的顶梁柱，应该承担更重的压力。中医理论著作《黄帝内经》记载了这样一个——“七女八男”的节奏，意思是女性的一生以7为节奏，男性以8为节奏，每8年有一个健康的变化。按照这个规律，男人应该比女人长寿，但很多人往往不知道这个“黄金法则”。如果我们遵循并善加利用，根据不同年龄段的身体变化进行调整，养生保健的功效可能会出乎意料。

69. In traditional concepts, men are considered the pillars of the family and should bear heavier pressures. The classic Chinese medical text "The Yellow Emperor's Inner Canon" records such a rhythm of "seven women and eight men," meaning that a woman's life follows a rhythm of 7, and a man's follows a rhythm of 8, with a change in health every 8 years. According to this pattern, men should live longer than women, but many people often do not know this "golden rule." If we follow it and make good use of it, adjusting health care according to the physical changes of different age groups, the effects of health preservation may be surprising.

70. 注意外表的年轻化。老年人追求年轻的情感，会让身体更年轻；相反，如果你害怕衰老，经常感叹自己“老了”，成为精神上衰老的囚徒，那么你很快就会陷入老年人的境地。

70. Pay attention to the youthful appearance. Embracing a youthful spirit in the elderly can make the body feel younger; conversely, if you are afraid of aging and frequently lament that you are 'old,' becoming a prisoner of spiritual aging, then you will soon find yourself in the situation of the elderly.

71. 第二层，奶豆类。奶类及奶制品为300克，大豆类及坚果30～50克。奶类及奶制品当前主要包含鲜牛奶和奶粉。奶类营养滋补，可以滋养脾胃，补益气血，并有安神之功，尤其是适合脾胃虚弱的小孩和老人及患者食用。如果是奶粉，以28克为宜。如果饮用牛奶后出现不同程度的胃肠道不适，可以改吃酸奶或其他奶制品。坚果和豆制品种类繁多，此类食物有补益脾胃、滋养气血、明目养颜之功，合理进食对脾胃和身体健康大有益处。而宝塔所建议的50克是个平均值，也可以折合为大豆40克或豆腐干80克等。

71. The second layer consists of dairy products. The recommended amount for dairy and dairy products is 300 grams, and for soy products and nuts, it is 30 to 50 grams. Currently, dairy and dairy products mainly include fresh milk and milk powder. Dairy products are nutritious and can nourish the spleen and stomach, replenish the vital energy (Qi and blood), and have a calming effect, especially suitable for children, the elderly, and patients with weakened spleen and stomach. If milk powder is consumed, 28 grams is recommended. If gastrointestinal discomfort of varying degrees occurs after drinking milk, switching to yogurt or other dairy products can be considered. There are many types of nuts and bean products, and these foods have the functions of nourishing the spleen and stomach, replenishing the vital energy (Qi and blood), and improving eyesight and complexion. Reasonable consumption of these foods is highly beneficial to the health of the spleen and stomach and overall health. The 50 grams recommended by the pyramid is an average value, which can also be converted to 40 grams of soybeans or 80 grams of tofu skin, etc.

72. 酸味入肝，具有收敛之性，不利于阳气的生发和肝气的疏泄。多吃韭菜和香菜，有助于人体阳气生发、舒畅。

72. Sourness enters the liver, having astringent properties, which is not conducive to the generation of Yang Qi and the release of liver Qi. Eating more chives and coriander can help boost the generation of Yang Qi in the human body and promote a sense of comfort.

73. 我们总是抱怨我们精力去运动，其实，你越不运动，就越没有精力，身体和精神都会处于虚弱的状态。

73. We always complain about not having enough energy to exercise, but actually, the less you exercise, the less energy you will have, and your body and mind will be in a state of weakness.

74. 塔基层，谷类薯类及杂豆。塔基层也就是基础层，它包括谷类薯类、杂豆类及水，谷类薯类、杂豆类为250～400克，水1200毫升。如果是面条、面包、饼等应折合成面粉的量来计算。谷类包括大米、面粉、玉米、小麦、高粱等主食。可以说，它们是补充和维持脾胃功能及益气养血的、最基础的、不可或缺的食物。食用谷类豆类时应多种掺食，不要单吃一种。特别是以玉米或高粱为主要食物时，更应当搭配其他的谷类或豆类食用，以免造成营养不良或加重脾胃的消化和运化负担而影响消化。

74. Grains, tubers, and mixed beans. The base layer, also known as the foundation layer, includes grains, tubers, mixed beans, and water. The grains and tubers should be between 250 to 400 grams, and the water should be 1200 milliliters. For noodles, bread, cakes, and other products, they should be converted to the equivalent amount of flour for calculation. Grains include rice, flour, corn, wheat, sorghum, and other staple foods. They can be said to be the most fundamental and indispensable foods that supplement and maintain the spleen and stomach functions, as well as nourish the body and enhance the blood. When consuming grains and beans, it is recommended to mix them with various types and not to eat only one type. Especially when corn or sorghum is the main food, it is even more important to pair them with other grains or beans to avoid malnutrition or exacerbating the burden on the spleen and stomach's digestion and transformation, which may affect digestion.

75. 有精力的时候，我们去运动，可以增强我们的精力，提振精气神。没有精力的时候，我们去运动，可以补充自己的精力，重塑活力四射的自己。

75. When we have energy, we go for sports, which can enhance our vitality and boost our spirits. When we are low on energy, we go for sports to replenish our energy and reshape our vibrant selves.

76. 在早餐或晚餐中进食一些温肾壮阳、健脾和胃、益气养血的保健粥，如鸡肝粳米粥、韭菜粳米粥、猪肝粳米粥。

76. Consume some health-preserving congee with warming kidney, strengthening yang, invigorating the spleen and stomach, and nourishing Qi and blood during breakfast or dinner, such as chicken liver and glutinous rice congee, chive and glutinous rice congee, and pork liver and glutinous rice congee.