Chapter 2 What are the Four Great Pillars of Health
第2章 健康的四大支柱是什么？
dì èr zhāng – jiànkāng de sì dà zhīzhù shì shénme?

1. Sufficient Sleep
充足的睡眠
chōngzú de shuìmián

Our body is like a factory. The factory is very busy during the daytime, and the factory must be cleaned and maintained at night / to ensure normal operation the next day.
我们的身体就像一个工厂，白天工厂内非常繁忙，而晚上要对工厂内进行清扫、机器维修，以保证第二天能够正常运作。
wǒmen de shēntǐ jiù xiàng yīgè gōngchǎng, báitiān gōngchǎng nèi fēicháng fánmáng, ér wǎnshàng yào duì gōngchǎng nèi jìnxíng qīngsǎo, jīqì wéixiū, yǐ bǎozhèng dì èr tiān nénggòu zhèngcháng yùnzuò.

If we don’t sleep well at night, the cells in our body will not be maintained. When you work the next day, the cells will get tired and our body will experience various discomforts.
如果晚上没有睡好觉，身体细胞没有得到修复，当第二天工作的时候，细胞就会疲劳，人体出现种种不适。
rúguǒ wǎnshàng méiyǒu shuì hǎo jué, shēntǐ xìbāo méiyǒu dédào xiūfù, dāng dì èr tiān gōngzuò de shíhòu, xìbāo jiù huì píláo, réntǐ chūxiàn zhǒngzhǒng bùshì.

It is an important time period / from 10 pm to 2 am for our body especially skin to be maintained; 1 am to 3 am is the time to nourish the liver; 3 am to 5 am is the time to nourish the lungs; 5 am to 7 am to nourish the large intestine.
晚上10点到凌晨2点，是身体修复、保养皮肤的重要时段；凌晨1点到3点，是养肝的时间；3点到5点，是养肺的时间；5点到7点养大肠。
wǎnshàng shi diǎn dào língchén liang diǎn, shì shēntǐ xiūfù, bǎoyǎng pífū de zhòngyào shíduàn; língchén yi diǎn dào san diǎn, shì yǎng gān de shíjiān; san diǎn dào wu diǎn, shì yǎng fèi de shíjiān; wu diǎn dào qi diǎn yǎng dàcháng.

Usually we can judge a person’s sleep status through observing his or her skin.
通常观察一个人的皮肤可以知道他/她的睡眠状况。
tōngcháng guānchá yīgè rén de pífū kěyǐ zhīdào tā/tā de shuìmián zhuàngkuàng.

If a person’s skin is rough, and face is dull with dark circles around the eyes, which means that his or her sleep quality is not good.
如果一个人的皮肤粗糙，脸色灰暗，还有黑眼圈，那说明他的睡眠质量不好。
rúguǒ yīgè rén de pífū cūcāo, liǎnsè huī’àn, hái yǒu hēi yǎnquān, nà shuōmíng tā de shuìmián zhìliàng bù hǎo.

Ladies may have this experience: If you don’t sleep well at night, it is difficult to take foundation when putting on makeup. Even if it is put on, it is difficult to knead with the skin and cannot achieve the desired effect.
女士们可能都有这样的经验：如果晚上睡不好，在化妆的时候，粉底是很难拍上去的。即使拍上去，也很难和皮肤揉合在一起，达不到应有的效果。
nǚshìmen kěnéng dōu yǒu zhèyàng de jīngyàn: Rúguǒ wǎnshàng shuì bù hǎo, zài huàzhuāng de shíhòu, fěndǐ shì hěn nán pāi shàngqù de. Jíshǐ pāi shàngqù, yě hěn nán hé pífū róu hé zài yīqǐ, dá bù dào yīng yǒu de xiàoguǒ.

So there is the saying “go to have a beauty sleep”.
所以就有了“睡个美容觉”的说法。
suǒyǐ jiù yǒule “shuì gè měiróng jué” de shuōfǎ.

The length of sleep is usually inversely proportion to age.
睡眠时间的长短通常跟年龄成反比。
shuìmián shíjiān de chángduǎn tōngcháng gēn niánlíng chéng fǎnbǐ.

Newborn children usually sleep much longer than the elderly.
刚出生的小孩子睡眠的时间通常要比老年人长得多。
gāng chūshēng de xiǎo háizi shuìmián de shíjiān tōngcháng yào bǐ lǎonián rén zhǎng dé duō.

This is because people mainly grow their bodies during their infancy. There are many new cells produced, and the number of cells that need to be constructed and maintained is far greater than the cells consumed.
这是因为人在婴儿时期主要以长身体为主，有很多新细胞产生，需要构造、修补的细胞数量远远大于消耗的细胞。
zhè shì yīn wéi rén zài yīng’ér shíqí zhǔyào yǐ zhǎng shēntǐ wéi zhǔ, yǒu hěnduō xīn xìbāo chǎnshēng, xūyào gòuzào, xiūbǔ de xìbāo shùliàng yuǎn yuǎndà yú xiāohào de xìbāo.

While the metabolic function of the elderly body declines, and the number of cells that need to be maintained decreases.
而老年人身体代谢机能下降，需修补的细胞数量减少。
Ér lǎonián rén shēntǐ dàixiè jīnéng xiàjiàng, xū xiūbǔ de xìbāo shùliàng jiǎnshǎo.

Under normal conditions, our human body works during the daytime /and sleeps quietly at night when it is time to rest.
人体在正常的状态下，白天工作，到夜晚该休息的时候就会静静的入睡。
réntǐ zài zhèngcháng de zhuàngtài xià, báitiān gōngzuò, dào yèwǎn gāi xiūxí de shíhòu jiù huì jìng jìng de rùshuì.

Insomnia and dreaminess indicate that the balance of physical health is broken.
失眠多梦的状况说明身体健康的平衡被打破。
shīmián duō mèng de zhuàngkuàng shuōmíng shēntǐ jiànkāng de pínghéng bèi dǎpò.

There are many reasons for insomnia and dreaminess. Occasional insomnia and dreaminess are generally caused by external stimuli. The body produces excessive pressure, which makes the nervous system continuously excited and unable to stabilize.
失眠多梦的原因有很多，偶发的失眠多梦一般是由外界的刺激造成的，身体产生过大的压力，使神经系统持续亢奋无法稳定。
shīmián duō mèng de yuányīn yǒu hěnduō, ǒufā de shīmián duō mèng yībān shì yóu wàijiè de cìjī zàochéng de, shēntǐ chǎn shēng guo dà de yālì, shǐ shénjīng xìtǒng chíxù kàngfèn wúfǎ wěndìng.

The excessive excitement of the nervous system will consume a lot of nutrients in the body.
神经系统的过渡兴奋，会消耗体内大量的营养素。
shénjīng xìtǒng de guòdù xīngfèn, huì xiāohào tǐnèi dàliàng de yíngyǎngsù.

If supplemented in time, insomnia can be relieved.
如果适时补充，失眠的状况即可缓解。
Rúguǒ shìshí bǔchōng, shīmián de zhuàngkuàng jí kě huǎnjiě.

Frequent insomnia is often caused by long-term nutrient deficiency and weakened physiological functions of a certain part of the human body.
经常性的失眠，往往是由于长期的营养素缺乏和人体某一部分生理机能减弱所致。
Jīngcháng xìng de shīmián, wǎngwǎng shì yóuyú chángqí de yíngyǎngsù quēfá hé réntǐ mǒu yībùfèn shēnglǐ jīnéng jiǎnruò suǒ zhì.

For example: Long-term lack of intake of calcium, magnesium, and vitamin B complex that have the effect of stabilizing the nervous system can cause insomnia.
例如：长期缺乏具有稳定神经系统作用的钙、镁、维生素B族的摄取会导致失眠。
Lìrú: Chángqí quēfá jùyǒu wěndìng shénjīng xìtǒng zuòyòng de gài, měi, wéishēngsù B zú de shèqǔ huì dǎozhì shīmián.

The decline of liver function and gastrointestinal function can also cause insomnia, and the decline of physiological function is closely related to long-term nutritional imbalance.
肝功能和胃肠功能的下降也会导致失眠，而生理机能的下降与长期的营养失衡有密切的联系。
Gān gōngnéng hé wèi cháng gōngnéng de xiàjiàng yě huì dǎozhì shīmián, ér shēnglǐ jīnéng de xiàjiàng yǔ chángqí de yíngyǎng shīhéng yǒu mìqiè de liánxì.

2. Moderate Exercise
适量的运动
shìliàng de yùndòng

Exercise cannot make the body nourish, and will consume carbohydrates, protein, fat, vitamins, minerals, etc. in the body, so why exercise? Because exercise can drive the body to absorb nutrients.
运动并不能使身体产生营养，而且会消耗体内的碳水化合物、蛋白质、脂肪、维生素、矿物质等，那为什么还要运动呢？因为运动能带动身体吸收营养。
Yùndòng bìng bùnéng shǐ shēntǐ chǎnshēng yíngyǎng, érqiě huì xiāohào tǐnèi de tànshuǐ huàhéwù, dànbáizhí, zhīfáng, wéishēngsù, kuàng wùzhí děng, nà wèishéme hái yào yùndòng ne? Yīnwèi yùndòng néng dàidòng shēntǐ xīshōu.

When exercising, the heart beats faster and the speed of blood flow is accelerated. The blood brings more nutrients and oxygen to the body, also takes away more wastes, and promotes cell metabolism.
当运动的时候，心脏的跳动加快，带动血液流动的速度加快，血液为身体各处带去更多的养料和氧，也带走更多的废物，促进细胞的新陈代谢。
Dāng yùndòng de shíhòu, xīnzàng de tiàodòng jiākuài, dàidòng xiěyè liúdòng de sùdù jiākuài, xiěyè wèi shēntǐ gè chù dài qù gèng duō de yǎngliào hé yǎng, yě dài zǒu gèng duō de fèiwù, cùjìn xìbāo de xīnchéndàixiè.

Exercise can make people full of energy and not easy to get tired. Exercise can enhance cardiopulmonary function, increase fat metabolism, and reduce the incidence of cardiovascular disease.
运动会使人精神饱满，不易疲劳。运动能增强心肺功能，增加脂肪的代谢，降低心血管疾病的发病率。
Yùndònghuì shǐ rén jīngshén bǎomǎn, bùyì píláo. Yùndòng néng zēngqiáng xīnfèi gōngnéng, zēngjiā zhīfáng de dàixiè, jiàngdī xīn xiěguǎn jíbìng de fǎ bìng lǜ.

Exercise will also reduce the tension caused by external pressure and make people calm and not overly sensitive.
运动还会减低外界压力造成的紧张情绪，使人镇静，不过分敏感。
Yùndòng hái huì jiǎndī wàijiè yālì zàochéng de jǐnzhāng qíngxù, shǐ rén zhènjìng, bùguò fèn mǐngǎn.

We all know that people who like to punch will have strong hands, because when their hands hit an object, the body will send out a signal that this place needs calcium and protein nutrients to withstand external collisions, and nutrition will be used at this time, which makes the muscles and bones of the hand very strong.
我们都知道喜欢打拳的人手会特别结实，因为当手打在物体上时，身体就会发出信号，认为这个地方特别需要钙和蛋白质营养素，才经得起外面的碰撞，此时营养就会用在手上，使手的肌肉和骨头变得很结实。
Wǒmen dōu zhīdào xǐhuān dǎquán de rénshǒu huì tèbié jiēshi, yīnwèi dāng shǒudǎ zài wùtǐ shàng shí, shēntǐ jiù huì fāchū xìnhào, rènwéi zhège dìfāng tèbié xūyào gài hé dànbáizhí yíngyǎngsù, cái jīng dé qǐ wàimiàn de pèngzhuàng, cǐ shí yíngyǎng jiù huì yòng zài shǒu shàng, shǐ shǒu de jīròu hé gǔtou biàn dé hěn jiēshi.

People who have broken bones need calcium supplementation, but if they lie still in bed after taking a lot of calcium, calcium cannot be absorbed well. At this time, some external force is needed to help exercise to achieve the effect of absorbing calcium.
骨折的人需要补钙，但如果吃进大量的钙后躺在床上不动，钙是不能很好吸收的。这时候需要一些外力帮助运动以达到吸收钙的作用。
Gǔzhé de rén xūyào bǔ gài, dàn rúguǒ chī jìn dàliàng de gài hòu tǎng zài chuángshàng bù dòng, gài shì bùnéng hěn hǎo xīshōu de. Zhè shíhòu xūyào yīxiē wàilì bāngzhù yùndòng yǐ dádào xīshōu gài de zuòyòng.

When women do cosmetics and massage their facial skin, nutrition will be used on the facial skin to achieve the effect of beauty. Under the premise of adequate nutrition, “wherever you are physically active, the nutrients will be consumed there.” We must remember this principle.
女性做美容，按摩面部皮肤的时候，营养就会用在面部的皮肤上，达到美容的效果。在营养充足的前提下，“身体活动哪里，营养素就会用到哪里”。我们要记住这一原理。
Nǚxìng zuò měiróng, ànmó miànbù pífū de shíhòu, yíngyǎng jiù huì yòng zài miànbù de pífū shàng, dádào měiróng de xiàoguǒ. Zài yíngyǎng chōngzú de qiántí xià,“shēntǐ huódòng nǎlǐ, yíngyǎngsù jiù huì yòng dào nǎlǐ”. Wǒmen yào jì zhù zhè yī yuánlǐ.

But if the body’s intake of nutrients is insufficient, a slightly larger amount of exercise will damage our body. If a person’s body is not very healthy and the nutrition intake is insufficient, he will be very tired after a long exercise time and it is difficult to recover. This situation will cause great damage to the internal organs.
但如果身体摄取的营养不足，稍微大一点的运动量就会损伤我们的身体。如果一个人的身体不是十分的健康，摄取的营养也不充分，那么他在较长的运动时间后，就会非常疲劳，很难恢复，这种情况对内脏器官的损伤是非常大的。
Dàn rúguǒ shēntǐ shèqǔ de yíngyǎng bùzú, shāowéi dà yīdiǎn de yùndòngliàng jiù huì sǔnshāng wǒmen de shēntǐ. Rúguǒ yīgè rén de shēntǐ bùshì shífēn de jiànkāng, shèqǔ de yíngyǎng yě bù chōngfèn, nàme tā zài jiào zhǎng de yùndòng shíjiān hòu, jiù huì fēicháng píláo, hěn nán huīfù, zhè zhǒng qíngkuàng duì nèizàng qìguān de sǔnshāng shì fēicháng dà de.

2.1. Aerobic Exercise
有氧运动
yǒu yǎng yùndòng

Aerobic exercise includes cycling, jogging, swimming, walking, etc. The general exercise time should be more than 20 minutes, preferably 40 minutes. In the first 5 minutes of exercise, the body consumes only the body’s glycogen. After another 5 minutes, it consumes protein, after which the fat starts to be consumed. So when the body exercises for a period of time, fat will start to consume, the longer the time, the more fat will be consumed.
有氧运动包括骑车、慢跑、游泳、散步等。一般运动时间要在20分钟以上，最好是40分钟。运动在开始的5分钟，身体消耗的只是身体的糖原，再过5分钟消耗的是蛋白质，之后脂肪才开始消耗。所以当人体运动一段时间后，脂肪才会开始消耗，时间越长，脂肪消耗的越多。
Yǒu yǎng yùndòng bāokuò qí chē, mànpǎo, yóuyǒng, sànbù děng. Yībān yùndòng shíjiān yào zài 20 fēnzhōng yǐshàng, zuì hǎo shì 40 fēnzhōng. Yùndòng zài kāishǐ de 5 fēnzhōng, shēntǐ xiāohào de zhǐshì shēntǐ de táng yuán, zàiguò 5 fēnzhōng xiāohào de shì dànbáizhí, zhīhòu zhīfáng cái kāishǐ xiāohào. Suǒyǐ dāng réntǐ yùndòng yīduàn shíjiān hòu, zhīfáng cái huì kāishǐ xiāohào, shíjiān yuè zhǎng, zhīfáng xiāohào de yuè duō.

Aerobic exercise helps strengthen the cardiopulmonary function and blood circulation system. The heart is moving every minute and every second in the human body. I, the heart beats 80 times per minute. When doing aerobic exercise, the heart beats 120 times. At this time, the absorption of nutrients is used on the myocardium.
有氧运动有助于加强心肺功能和血液循环系统。人体内每分每秒都在运动的是心脏，一般心脏的跳动次数是每分钟80次，而做有氧运动时，心脏跳动达120次，这时候吸收营养就用在心肌上。
Yǒu yǎng yùndòng yǒu zhù yú jiāqiáng xīnfèi gōngnéng hé xiěyè xúnhuán xìtǒng. Rén tǐnèi měi fēn měi miǎo dōu zài yùndòng de shì xīnzàng, yībān xīnzàng de tiàodòng cìshù shì měi fēnzhōng 80 cì, ér zuò yǒu yǎng yùndòng shí, xīnzàng tiàodòng dá 120 cì, zhè shíhòu xīshōu yíngyǎng jiù yòng zài xīnjī shàng.

As the heart beats faster, the flow of blood in the blood vessels also speeds up. The pressure of the blood on the blood vessel walls increases, and nutrients will be applied to the blood vessels to strengthen the elasticity of the blood vessels. Therefore, regular aerobic exercise helps strengthen the cardiopulmonary function and blood circulation system.
心脏跳动变快了，血管里血液的流动也随之加快，血液对血管壁的压力增加，营养素就会运用到血管处，使血管的弹性加强。因此，常做有氧运动有4 助于加强心肺功能和血液循环系统。
Xīnzàng tiàodòng biàn kuàile, xiěguǎn lǐ xiěyè de liúdòng yě suí zhī jiākuài, xiěyè duì xiěguǎn bì de yālì zēngjiā, yíngyǎngsù jiù huì yùnyòng dào xiěguǎn chù, shǐ xiěguǎn de tánxìng jiāqiáng. Yīncǐ, cháng zuò yǒu yǎng yùndòng yǒu 4 zhù yú jiāqiáng xīnfèi gōngnéng hé xiěyè xúnhuán xìtǒng.

Cardiovascular patients are not suitable for high-intensity exercise, but lack of exercise will make it difficult to restore cardiovascular function. Therefore, under the condition of adequate nutrition, light exercise, such as walking, etc., can speed up the heartbeat and blood flow. Increase the pressure on the blood vessels, and the nutrients will be effectively applied to the myocardium and blood vessels at this time.
心血管病人不适合做大强度运动，但是缺乏运动又会使心血管的机能难以恢复，所以在营养充足的情况下，做轻微运动，如散步等，它能使心脏的跳动适量加快，血液流量加大，血管的压力也随之增加，此时营养素就会有效运用到心肌和血管上。
Xīn xiěguǎn bìngrén bù shìhé zuò dà qiángdù yùndòng, dànshì quēfá yùndòng yòu huì shǐ xīn xiěguǎn de jīnéng nányǐ huīfù, suǒyǐ zài yíngyǎng chōngzú de qíngkuàng xià, zuò qīngwéi yùndòng, rú sànbù děng, tā néng shǐ xīnzàng de tiàodòng shìliàng jiākuài, xiěyè liúliàng jiā dà, xiěguǎn de yālì yě suí zhī zēngjiā, cǐ shí yíngyǎngsù jiù huì yǒuxiào yùnyòng dào xīnjī hé xiěguǎn shàng.

As the pace of life accelerates, many wage earners have no time to exercise. In fact, exercise can be integrated into life.
随着生活节奏的加快，许多工薪一族没时间做运动，其实运动是可以融入生活当中去的。
Suízhe shēnghuó jiézòu de jiākuài, xǔduō gōngxīn yīzú méi shíjiān zuò yùndòng, qíshí yùndòng shì kěyǐ róngrù shēnghuó dāngzhōng qù de.

If you take the elevator, you can walk or jog upstairs instead. To go to work, you have to take the five-stop bus, you can walk two stops, and then take the three-stop bus, and so on.
如坐电梯可改为走路或跑步上楼。上班要坐五站路的公交车，可以走两站路，再坐三站路的公交车等等。
Rú zuò diàntī kě gǎi wèi zǒulù huò pǎobù shàng lóu. Shàngbān yào zuò wǔ zhàn lù de gōngjiāo chē, kěyǐ zǒu liǎng zhàn lù, zài zuò sān zhàn lù de gōngjiāo chē děng děng.

As long as we experience it with our heart, we will find that there are many easy and effective exercise methods in life. But we should try our best to stay away from places with serious air pollution to do exercises.
只要我们用心体会，就会发现生活中有很多轻松有效的运动方法。但是我们要尽量远离空气污染严重的场所做运动。
Zhǐyào wǒmen yòngxīn tǐhuì, jiù huì fāxiàn shēnghuó zhōng yǒu hěnduō qīngsōng yǒuxiào de yùndòng fāngfǎ. Dànshì wǒmen yào jǐnliàng yuǎnlí kōngqì wūrǎn yánzhòng de chǎngsuǒ zuò yùndòng.

2.2. Anaerobic Exercise
无氧运动
wú yǎng yùndòng

Anaerobic exercise is an exercise in which the body uses explosive strength, such as sprinting, weightlifting, etc., to regulate and exercise muscles.
无氧运动是身体使用爆发性力量的运动，如短跑、举重等，能调节和锻炼肌肉。
Wú yǎng yùndòng shì shēntǐ shǐyòng bàofā xìng lìliàng de yùndòng, rú duǎnpǎo, jǔzhòng děng, néng tiáojié hé duànliàn jīròu.

Strong muscles help fight aging. If you lack this aspect of exercise, your body will be vulnerable to injuries such as sprains.
强健的肌肉有助于抵御衰老。如果缺乏这方面的锻炼，身体就很容易受到扭伤等伤害。
Qiángjiàn de jīròu yǒu zhù yú dǐyù shuāilǎo. Rúguǒ quēfá zhè fāngmiàn de duànliàn, shēntǐ jiù hěn róngyì shòudào niǔshāng děng shānghài.

2.3. Stretching exercises neglected in daily life
日常生活中被忽视的伸展运动
rìcháng shēnghuó zhōng bèi hūshì de shēnzhǎn yùndòng

Stretching exercises can increase the elasticity and flexibility of the body.
伸展运动可增加身体的柔韧度和灵活度。
Shēnzhǎn yùndòng kě zēngjiā shēntǐ de róurèn dù hé línghuó dù.

Dancing is a good stretching exercise, but we should pay attention to the dancing place. Dancing in the misty ballroom will not bring us health, but harm our body. Many people dance in parks and squares,which is a very healthy way.
跳舞是一种很好的伸展运动，但我们要注意跳舞的场所，在乌烟瘴气的舞厅跳舞不但不会带给我们健康，反而还会伤害到我们身体。许多人在公园、广场跳舞，这是一种非常健康的方式。
Tiàowǔ shì yī zhǒng hěn hǎo de shēnzhǎn yùndòng, dàn wǒmen yào zhùyì tiàowǔ de chǎngsuǒ, zài wūyānzhàngqì de wǔtīng tiàowǔ bùdàn bù huì dài gěi wǒmen jiànkāng, fǎn’ér hái huì shānghài dào wǒmen shēntǐ. Xǔduō rén zài gōngyuán, guǎngchǎng tiàowǔ, zhè shì yī zhǒng fēicháng jiànkāng de fāngshì.

The softness of the body often reflects the degree of aging of the body. There is an instrument in some gyms and hospitals that can measure the softness of the body.
身体的柔软度往往反映出身体的衰老程度，在一些健身房和医院有一种仪器，能够测出身体的柔软度。
Shēntǐ de róuruǎn dù wǎngwǎng fǎnyìng chū shēntǐ de shuāilǎo chéngdù, zài yīxiē jiànshēnfáng hé yīyuàn yǒuyī zhǒng yíqì, nénggòu cè chū shēntǐ de róuruǎn dù.

In the absence of instrument, some simple methods can also be used to measure the softness of the body.
在没有仪器的情况下，也可以用一些简单的方法测出身体的柔软度。
Zài méiyǒu yíqì de qíngkuàng xià, yě kěyǐ yòng yīxiē jiǎndān de fāngfǎ cè chū shēntǐ de róuruǎn dù.

The softness of the body often reflects the degree of aging of the body.
身体的柔软度往往反映出身体的衰老程度
Shēntǐ de róuruǎn dù wǎngwǎng fǎnyìng chū shēntǐ de shuāilǎo chéngdù

Measure the softness of the upper body: stretch out your right hand, bend down from the top of the right shoulder to the back, and stretch out your left hand and bend upward from the left waist to the back.
测量上身的柔软度：伸出右手，从右肩上方往后背/弯下去，左手也从左腰部/往后/向上弯。
Cèliáng shàngshēn de róuruǎn dù: Shēn chū yòushǒu, cóng yòu jiān shàngfāng wǎng hòu bèi/wān xiàqù, zuǒshǒu yě cóng zuǒ yāobù/wǎng hòu/xiàngshàng wān.

If the two hands are held together easily, the softness is good, which is about 20 years old.
如果两手很容易地握在一起，说明柔软度好，大约相当于20岁。
Rúguǒ liǎngshǒu hěn róngyì dì wò zài yīqǐ, shuōmíng róuruǎn dù hǎo, dàyuē xiāngdāng yú èrshí suì.

If only the fingers of the two hands are touched, the softness is equivalent to 30 years old.
如果仅仅是两手的手指触摸到，柔软度相当于30岁。
rúguǒ jǐnjǐn shì liǎngshǒu de shǒuzhǐ chùmō dào, róuruǎn dù xiāngdāng yú sānshí suì.

If the hands are not touched at all, the softness is equivalent to 40 or 50 years old.
如果两手根本触摸不到，那柔软度就相当于40岁或50岁。
Rúguǒ liǎngshǒu gēnběn chùmō bù dào, nà róuruǎn dù jiù xiāngdāng yú sìshí suì huò wǔshí suì.

 

Measurement of the softness of the lower body: straighten the legs with shoulder width and bend over.
下身柔软度测量：与肩同宽伸直双腿后/弯腰。
Xiàshēn róuruǎn dù cèliáng: Yǔ jiān tóng kuān shēn zhí shuāng tuǐ hòu/wān yāo.

If the fingers can touch the ground, the softness of the lower body is 40 years old.
如果手指可以接触到地面，说明下身的柔软度是40岁。
Rúguǒ shǒuzhǐ kěyǐ jiēchù dào dìmiàn, shuōmíng xiàshēn de róuruǎn dù shì sìshí suì.

If the fist can touch the ground, the softness is 30 years old.
如果手握拳头能接触到地面，柔软度是30岁。
Rúguǒ shǒu wò quántóu néng jiēchù dào dìmiàn, róuruǎn dù shì sānshí suì.

If the wrist can touch the ground, the softness is 20 years old.
如果能将手腕处接触到地面，柔软度是20岁。
Rúguǒ néng jiàng shǒuwàn chù jiēchù dào dìmiàn, róuruǎn dù shì èrshí suì.

If you can stick your head and chest to your legs, the softness is about 10 years old.
如果能将头和胸部贴到两腿上，柔软度是10多岁。
Rúguǒ néng jiāng tóu hé xiōngbù tiē dào liǎng tuǐ shàng, róuruǎn dù shì shí duō suì.

If you exercise every day before the age of 30, you can maintain or restore your softness to the level of about 20 years old.
如果在30岁以前每天锻炼，可以将柔软度维持或恢复在20岁左右的程度。
Rúguǒ zài sānshí suì yǐqián měitiān duànliàn, kěyǐ jiāng róuruǎn dù wéichí huò huīfù zài èrshí suì zuǒyòu de chéngdù.

If you reach the age of 40, it will be difficult to recover your body’s softness. After the age of 30, the body’s ability to maintain cells gradually weakens, and this ability becomes weaker by the age of 40, so it is difficult to restore the softness of about 20 years old.
如果到了40岁，身体的柔软度就很难恢复了。因为30岁以后人体修补细胞的能力逐步减弱，到了40岁这种能力愈加减弱，因此很难恢复到20岁左右的柔软度。
Rúguǒ dàole sìshí suì, shēntǐ de róuruǎn dù jiù hěn nán huīfùle. Yīnwèi sānshí suì yǐhòu réntǐ xiūbǔ xìbāo de nénglì zhúbù jiǎnruò, dàole sìshí suì zhè zhǒng nénglì yùjiā jiǎnruò, yīncǐ hěn nán huīfù dào èrshí suì zuǒyòu de róuruǎn dù.

But after 40 years old, as long as you keep exercising every day, you can still maintain your flexibility at the level of about 40 years old.
但40岁以后只要每天保持锻炼，仍可以将柔韧度保持在40岁左右的水平。
Dàn sìshí suì yǐhòu zhǐyào měitiān bǎochí duànliàn, réng kěyǐ jiāng róurèn dù bǎochí zài sìshí suì zuǒyòu de shuǐpíng.

When we exercise flexibility, which nutrients should we pay special attention to? The ligaments of the body are elastic and are mainly composed of collagen. What are the main raw materials of collagen? It is protein and vitamin C.
在我们锻炼身体柔韧性的时候，需要特别注意哪些营养素的补充呢？身体的韧带是有弹性的，主要由胶原质组成，而胶原质的主要原料是什么呢？是蛋白质和维生素C。
Zài wǒmen duànliàn shēntǐ róurèn xìng de shíhòu, xūyào tèbié zhùyì nǎxiē yíngyǎngsù de bǔchōng ne? Shēntǐ de rèndài shì yǒu tánxìng de, zhǔyào yóu jiāoyuán zhí zǔchéng, ér jiāoyuán zhí de zhǔyào yuánliào shì shénme ne? Shì dànbáizhí hé wéishēngsù C.

When brushing teeth, the gums bleed, and the doctor will tell us that the body lacks vitamin C and needs vitamin C supplementation. why? Because the connection between gum and teeth also depends on collagen.
刷牙的时候牙床出血，医生会告诉我们是身体缺乏维生素C的表现，需要补充维生素C。为什么？因为牙肉和牙齿的连结也是靠胶原质的。
Shuāyá de shíhòu yáchuáng chūxiě, yīshēng huì gàosù wǒmen shì shēntǐ quēfá wéishēngsù C de biǎoxiàn, xūyào bǔchōng wéishēngsù C. Wèishéme? Yīnwèi yá ròu hé yáchǐ de liánjié yěshì kào jiāoyuán zhí de.

So when we are doing flexibility exercises, supplementing with high-quality protein and vitamin C will achieve good results.
所以我们在做柔韧性运动的时候，补充优质的蛋白质和维生素C，会达到很好的效果。
Suǒyǐ wǒmen zài zuò róurèn xìng yùndòng de shíhòu, bǔchōng yōuzhì de dànbáizhí hé wéishēngsù C, huì dádào hěn hǎo de xiàoguǒ.

The increase in exercise volume is a gradual process. Large foreign fitness centers will usually make a comprehensive physical condition evaluation of the bodybuilder, including tests of heart tolerance, body flexibility, lung function and bone strength, etc. After the evaluation, the exercise program, exercise intensity and nutrition plan are formulated for the bodybuilder, and the positive and negative effects of exercise on the physical condition are detected in real time.
运动量的增加是一个循序渐进的过程，国外大的健身中心，通常会对健身者作一个全面的身体状况评价，包括心脏的耐受力、身体的柔软度、肺功能和骨骼强度等的检测，综合评价后为健身者制定运动项目、运动强度和营养的计划，并实时检测运动对身体状况的正、负面影响。
Yùndòngliàng de zēngjiā shì yīgè xúnxùjiànjìn de guòchéng, guówài dà de jiànshēn zhōngxīn, tōngcháng huì duì jiànshēn zhě zuò yīgè quánmiàn de shēntǐ zhuàngkuàng píngjià, bāokuò xīnzàng de nài shòu lì, shēntǐ de róuruǎn dù, fèi gōngnéng hé gǔgé qiángdù děng de jiǎncè, zònghé píngjià hòu wèi jiànshēn zhě zhìdìng yùndòng xiàngmù, yùndòng qiángdù hé yíngyǎng de jìhuà, bìng shíshí jiǎncè yùndòng duì shēntǐ zhuàngkuàng de zhèng, fùmiàn yǐngxiǎng.

3. Positive Attitude
良好的心态
liánghǎo de xīntài

Different mentalities when people encounter problems often reflect different personalities, and people with different mentalities have different tendency to disease.
人遇到问题时的不同心态往往反映出人性格上的不同，不同心态的人会有不同的疾病倾向。
Rén yù dào wèntí shí de bùtóng xīntài wǎngwǎng fǎnyìng chū rén xìnggé shàng de bùtóng, bùtóng xīntài de rén huì yǒu bùtóng de jíbìng qīngxiàng.

For example, there are two kinds of people, one is “We’re late, hurry up!”, and the other is “we’re late, so what?”.
例如有两种人，一种是“迟到了，迟到了，快点啊”的人，另一种是“迟到就迟到，有什么了不起”的人。
Lìrú yǒu liǎng zhǒng rén, yī zhǒng shì “chídàole, chídàole, kuài diǎn a” de rén, lìng yī zhǒng shì “chídào jiù chídào, yǒu shé me liǎobùqǐ” de rén.

Under normal circumstances, the former is thinner, and thinner people are more likely to be tense. When the body copes with tension and stress, it will consume more protein, calcium, magnesium, vitamin B, vitamin C and other nutrients in the body. , So it is easy to cause diseases such as osteoporosis, gastrointestinal disease, weakened immunity and neurasthenia. The latter is likely to cause obesity, cardiovascular disease, diabetes and other diseases due to a relaxed mentality.
一般情况下，前者身材较瘦，身材较瘦的人是比较容易紧张的，身体在应付紧张、压力的时候，会消耗体内更多的蛋白质、钙、镁、维生素B族、维生素C和其他营养素，所以容易导致骨质疏松症、肠胃病、免疫力低下和神经衰弱等疾病。而后者因心态比较放松则容易引起肥胖、心血管病、糖尿病等疾病。
Yībān qíngkuàng xià, qiánzhě shēncái jiào shòu, shēncái jiào shòu de rén shì bǐjiào róngyì jǐnzhāng de, shēntǐ zài yìngfù jǐnzhāng, yālì de shíhòu, huì xiāohào tǐnèi gèng duō de dànbáizhí, gài, měi, wéishēngsù B zú, wéishēngsù C hé qítā yíngyǎngsù, suǒyǐ róngyì dǎozhì gǔ zhí shūsōng zhèng, chángwèi bìng, miǎnyì lì dīxià hé shénjīng shuāiruò děng jíbìng. Érhòu zhě yīn xīntài bǐjiào fàngsōng zé róngyì yǐnqǐ féipàng, xīn xiěguǎn bìng, tángniàobìng děng jíbìng.

Different people adopt different nutritional combinations to prevent possible diseases in the future.
不同的人因采用不同的营养搭配，以预防将来身体可能出现的疾病。
Bùtóng de rén yīn cǎiyòng bùtóng de yíngyǎng dāpèi, yǐ yùfáng jiānglái shēntǐ kěnéng chūxiàn de jíbìng.

People who are tall, thin and nervous usually need more vitamin B complex, vitamin C, calcium and magnesium. Obese people generally don’t need much vitamin B complex and vitamin C, but vitamin E and deep-sea fish oil, which can prevent cardiovascular diseases, are their key nutritional supplements.
高瘦、神经紧张的人平时需要的维生素B族、维生素C、钙和镁较多，肥胖的人一般对维生素B族和维生素C的需求量不大，但是可以预防心血管疾病的维生素E和深海鱼油是他们的重点营养补充品。
Gāo shòu, shénjīng jǐnzhāng de rén píngshí xūyào de wéishēngsù B zú, wéishēngsù C, gài hé měi jiào duō, féipàng de rén yībān duì wéishēngsù B zú hé wéishēngsù C de xūqiú liàng bù dà, dànshì kěyǐ yùfáng xīn xiěguǎn jíbìng de wéishēngsù E hé shēnhǎi yúyóu shì tāmen de zhòngdiǎn yíngyǎng bǔchōng pǐn.

Attitude can affect the digestion and absorption of nutrients, and nutrition can also change a person’s mentality. Many people who are depressed for a long time become lively and cheerful due to nutrition intakes.
心态会影响营养的消化和吸收，而营养也能改变人的心态。许多长期抑郁的人，因营养的改变，会变得活泼开朗。
Xīntài huì yǐngxiǎng yíngyǎng de xiāohuà hé xīshōu, ér yíngyǎng yě néng gǎibiàn rén de xīntài. Xǔduō chángqí yìyù de rén, yīn yíngyǎng de gǎibiàn, huì biàn dé huópō kāilǎng.

The lack of nutrients can cause emotional loss of control. Women have various emotional adverse reactions during menstruation, which are often related to the lack of nutrients such as magnesium and iron. When they are supplemented in time, their mood will improve.
营养素的缺乏会造成情绪上的失控，妇女在经期出现种种情绪上的不良反应，往往与镁、铁等营养素的缺乏有重要联系，当得到及时的补充后，情绪会得到改善。
Yíngyǎngsù de quēfá huì zàochéng qíngxù shàng de shīkòng, fùnǚ zài jīngqí chūxiàn zhǒngzhǒng qíngxù shàng de bùliáng fǎnyìng, wǎngwǎng yǔ měi, tiě děng yíngyǎngsù de quēfá yǒu zhòngyào liánxì, dāng dédào jíshí de bǔchōng hòu, qíngxù huì dédào gǎishàn.

In addition, lack of minerals can also affect mood. For example, lack of potassium can cause low blood sugar, which can easily cause fatigue and irritability.
此外，矿物质缺乏也能影响到情绪，如钾的缺乏，会造成血糖偏低，容易引起倦怠、暴躁。
Cǐwài, kuàng wùzhí quēfá yě néng yǐngxiǎng dào qíngxù, rú jiǎ de quēfá, huì zàochéng xiětáng piān dī, róngyì yǐnqǐ juàndài, bàozào.

Iron deficiency affects the formation of hemoglobin and myoglobin, which makes people sluggish, unable to concentrate, and emotionally unstable.
铁缺乏时会影响血红蛋白、肌红蛋白的形成，使人精神萎靡，注意力不集中，情绪不稳定。
Tiě quēfá shí huì yǐngxiǎng xiěhóngdànbái, jī hóng dànbái de xíngchéng, shǐ rén jīngshén wěimí, zhùyì lì bù jízhōng, qíngxù bù wěndìng.

Zinc can improve the agility of the brain’s thinking and inhibit the adverse reactions of the nervous system. Zinc deficiency can affect a person’s character and behavior, causing depression and emotional instability. Lack of manganese can make people irritable.
锌能提高大脑思维的敏捷性，抑制神经系统的不良反应，缺锌可以影响人的性格行为，引起抑郁、情绪不稳等。缺锰则会使人易怒和烦躁不安。
Xīn néng tígāo dànǎo sīwéi de mǐnjié xìng, yìzhì shénjīng xìtǒng de bùliáng fǎnyìng, quē xīn kěyǐ yǐngxiǎng rén dì xìnggé xíngwéi, yǐnqǐ yìyù, qíngxù bù wěn děng. Quē měng zé huì shǐ rén yì nù hé fánzào bù’ān.

Positive attitude makes people healthier and live longer.
良好的心态让人更健康、更长寿。
Liánghǎo de xīntài ràng rén gèng jiànkāng, gèng chángshòu.

The secret of longevity: one, two, three, four.
长寿的秘诀：一二三四。
Chángshòu de mìjué: yī, èr, sān, sì.

One means Righteousness.
一身正气
yī shēn zhèng qì

Two means Integrity.
两袖清风
liǎng xiù qīng fēng

Three means Three meals a day.
三顿饭饱
sān dùn fàn bǎo

Four means Everything is fantasy eventually.
四大皆空
sì dà jiē kōng

4. Balanced Nutrition
均衡的营养
jūnhéng de yíngyǎng

We do not advocate large amounts of nutrition, what we advocate is balanced nutrition.
我们不提倡巨量和大量营养，我们倡导的是均衡的营养。
Wǒmen bù tíchàng jù liàng hé dàliàng yíngyǎng, wǒmen chàngdǎo de shì jūnhéng de yíngyǎng.

The universe and all things start from a balance. If a person breaks the nutritional balance, he or she is prone to get sick. We will discuss nutrition in detail in Chapter 7.
天地万物起于均衡，一个人如果打破了营养的均衡就容易生病。我们将会在第七章详细讨论营养。
Tiāndì wànwù qǐ yú jūnhéng, yīgè rén rúguǒ dǎpòle yíngyǎng de jūnhéng jiù róngyì shēngbìng. Wǒmen jiāng huì zài dì qī zhāng xiángxì tǎolùn yíngyǎng.

Forty or fifty years ago, lung disease (tuberculosis, pneumonia), smallpox and other diseases were most likely to cause death in China. Lung disease and smallpox were extremely contagious diseases.
四五十年前，在中国最容易导致死亡的是肺病（肺结核、肺炎）、天花等疾病，肺病、天花是传染性极强的疾病。
Sìwǔshí nián qián, zài zhōngguó zuì róngyì dǎozhì sǐwáng de shì fèibìng (fèijiéhé, fèiyán), tiānhuā děng jíbìng, fèibìng, tiānhuā shì chuánrǎn xìng jí qiáng de jíbìng.

And now the most severe diseases that kill patients frequently in China and even the world are cardiovascular and cerebrovascular diseases, diabetes, cancer, kidney diseases, etc. I call them modern diseases.
而现在中国乃至全世界最大的疾病杀手是心脑血管病、糖尿病、癌症、肾病等，我称之为现代疾病。
Ér xiànzài zhōngguó nǎizhì quán shìjiè zuìdà de jíbìng shāshǒu shì xīn nǎo xiěguǎn bìng, tángniàobìng, áizhèng, shènbìng děng, wǒ chēng zhī wèi xiàndài jíbìng.

Many of these diseases are not contagious. Why are more and more people suffering from these diseases?
这些病很多都不会传染，为什么越来越多的人患上这类疾病呢？
Zhèxiē bìng hěnduō dōu bù huì chuánrǎn, wèishéme yuè lái yuè duō de rén huàn shàng zhè lèi jíbìng ne?

After long-term research, scientists have discovered that these diseases have a lot to do with our diet.
经长期研究，科学家发现这些病跟我们的饮食有很大的关系。
Jīng chángqí yánjiū, kēxuéjiā fāxiàn zhèxiē bìng gēn wǒmen de yǐnshí yǒu hěn dà de guānxì.

In modern society, there are very few people suffering from malnutrition, while many people suffer from unbalanced nutrition.
在现代社会，营养不良的人很少，而营养不均衡的人却很多。
Zài xiàndài shèhuì, yíngyǎng bùliáng de rén hěn shǎo, ér yíngyǎng bù jūnhéng de rén què hěnduō.

Many elderly people have the experience of not having enough food and going hungry, so they have a habitual thinking mode: when you are full, you will have enough nutrition. This concept is one-sided.
许多上了年纪的人都有吃不饱、挨饿的经历，所以造成一种惯性思维模式：吃饱了营养就充足了。这种观念是片面的。
Xǔduō shàngle niánjì de rén dōu yǒu chī bù bǎo, āi è de jīnglì, suǒyǐ zàochéng yī zhǒng guànxìng sīwéi móshì: Chī bǎole yíngyǎng jiù chōngzúle. Zhè zhǒng guānniàn shì piànmiàn de.

In modern society, our food is usually low in protein quality, high in carbohydrates and fats, and low in vitamins and minerals, which is the most important cause of modern diseases.
在现代社会，我们的食物中通常蛋白质品质不高，碳水化合物和脂肪的含量过高，而维生素和矿物质的含量却很少，这正是造成现代疾病的最重要原因。
Zài xiàndài shèhuì, wǒmen de shíwù zhòng tōngcháng dànbáizhí pǐnzhí bù gāo, tànshuǐ huàhéwù hé zhīfáng de hánliàngguò gāo, ér wéishēngsù hé kuàng wùzhí de hánliàng què hěn shǎo, zhè zhèng shì zàochéng xiàndài jíbìng de zuì zhòngyào yuányīn.

Hongtao Li
Author of “Heal Yourself rather than See a Doctor”
Founder of ChineseTutorLi.com

Graduated from Xi’an Medical University, majored in clinical medicine.
Ever worked in the Orthopedic Surgery Department of the Beijing Armed Police Corps Hospital for three years, and later abandoned medicals to pursue education.
Now engaged in education, teaching Chinese, spreading Chinese culture and popularizing revolutionary health concepts and knowledge to people all over the world.

李红涛
《看医生不如看自己》作者
ChineseTutorLi.com 创始人

毕业于西安医科大学，临床医学专业。
曾在北京武警总队医院骨外科工作三年，后来弃医从文。
现从事教育工作，向世界各地的人们教授中文、传播中国文化并普及革命性的健康观念和健康知识。

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