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The Formulae for Healthy Longevity新和健十诀

Translated by  Gloria Zhou & Jiajun Wang

    我在40岁不惑之年时，初步认识到健康是人生最大的幸福，开始注意养生保健。到知命之年的50岁时，对健康的重要性有了进一步的认识，遂决心戒烟戒酒，加强保健。60岁时，因患前列腺增生等病，羁留病榻一年有余，备受折磨，加强了我对生、老、病、死自然规律的理解。70岁起，为了减少老年病给人类带来的痛苦，我下定决心，开始衰老生化研究。经过一番努力，我对人体衰老的原因、机制和抗衰措施有了较深入的理解，提出了“衰老代谢失调学说”和“和谐健康十诀”等抗衰老措施。

    在博览群书和深入调查的基础上，我在1974年74岁生日时对“抗衰老学”进行了初步总结，创作了《生死辩》。

有生即有死，生死自然律。彭古八百秋，蜉蝣仅朝夕。

寿夭虽各殊, 其死则为一。造物巧安排，人无能为力。

勿求长生草，世无不死药。只应慎保健，摄生戒偏激。

欲寡神自舒，心宽体常适。劳逸应适度，尤宜慎饮食。

小病早求医，大病少焦急。来之即安之，自强应勿息。

皈依自然律，天年当可必。

    1981年1月23日，我在文汇报上又把这文诌谄的“生死辩”归纳成简明易懂的长寿十诀。

    我提出了 “代谢失调衰老学说”，并将题名优化为 “衰老机制的多因一元论”。导致衰老的因素虽多，但衰老的机制只有一种，即代谢失调。代谢机能的正常和谐运转是健康长寿的必要条件。推迟衰老必须从保持代谢机能和谐运转着手。

    在1992作的《保健歌》歌中，我直言：“粗茶淡饭是基本，寡欲清心是妙方。心气和平精神爽，四体勤劳少病殃。慎避贼风与虚邪，精神内守保健康。”这都体现了十诀的主要思想，以内在平和、身心和谐去促进代谢和谐。

最近，我进一步完善了十诀，以和谐健康的知行合一作为抗衰之法、长寿之路，提出和谐健康长寿十诀，在音韵上也更为和谐，方便记忆实行。我将在博客中解释要点，供读者参考——

(1) 开朗乐观（思想开朗、乐观积极、情绪稳定）

(2) 规律习惯（生活有规律）

(3) 适度锻炼（坚持体力劳动和体育锻炼）

(4) 确保睡眠（注意休息和睡眠）

(5) 饮食安全（注意饮食卫生，切戒暴饮暴食）

(6) 少酒戒烟（严戒烟、少喝酒）

(7) 节制欲念（节制性欲和不良嗜好）

(8) 小病先看（不忽视小病）

(9) 环卫自然（注意环境卫生，多同阳光和新鲜空气接触）

(10) 防患未然（注意劳动保护，防止意外伤害）

    我也已经与江苏教育出版社签约，将出版《110岁养生大师谈健身》等系列图书。主要内容也将在博客中先连载以飨博友。

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    Through years of investigation and reference to modern and traditional Chinese medical principles, I summarized out the following ten formulae for healthy longevity.

① Be broad minded , optimistic , positive and keep stable emotion.

② To live in regular life , including work , rest , dieting and bowel removal.

③ Persist in manual labor and physical exercise.

④ Be sure to have adequate nutrition , good rest and sound sleep.

⑤ Pay attention to dietary hygiene , avoid eating and drinking too much at one meal.

⑥  Strictly no smoking , drink only small amount of light wine.

⑦  Be moderate in sexual life , avoid harmful hobby , ill habit and addiction.

⑧  Do not ignore minor disease and avoid improper self medication.

⑨  Pay attention to environmental sanitation , contact with more sunshine and fresh air.

⑩ Take great care of labor protection and take precaution against accidental injury.

    The above formulas have long been tested and proved to be correct and useful.The combined effect of these formulas can mediate metabolic function, build up disease resistance and maintain homeostasis. People who can strictly observe these formulas will surely feel better and live longer.

    A new theory of ageing mechanism has been proposed. The main point of this theory is that the life span and the ageing process of all living beings are genetically programmed and the mechanism (not cause) of ageing is the expression_r_r or the mood of metabolic process. Since mechanism and cause are not synonymous, the cause of ageing and the mechanism of ageing are different in meaning, and distinction between them must be made when we discuss the ageing problem. Based upon a number of facts, I consider there may have two sorts of ageing causes. The primary cause of ageing is the ageing gene, while the secondary cause is numerous. Any factor which may directly or indirectly affect the structure of ageing gene or which may modify the metabolic function can be considered as the secondary cause of ageing. In biological sense, the mechanism of ageing should be considered as imbalance or disorder of the genetically programmed metabolism of the living beings. Whenever the metabolic process of a vital organ stops, death immediately results. Formulas of healthy longevity were proposed.

                                                      (周怡君 王家俊  翻译)