老祖宗传下来的养生顺口溜
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晨吃三片姜，赛过人参汤。
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五谷为养，五果为助。
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多喝凉开水，少吃辛辣物。
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吃米带点糠，营养又健康。
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饭前喝汤胜良药，饭后百步走活到老。
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水是最好的药，早晚要喝好。
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日出而作，日落而息。
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早不贪睡，晚不熬夜。
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红薯加小米，胜过灵芝汤。
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食不过饱，睡不过多。
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吃饭细嚼慢咽，延年益寿一半。
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粗茶淡饭是妙方。
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多吃青菜少吃肉。
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常吃萝卜菜，百病不进来。
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冬吃萝卜夏吃姜，不劳医生开药方。
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饿了才吃，吃七八分饱。
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饭后百步走，活到九十九。
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常搓手脸脚，百病自然消。
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早晚梳头百下，活到九十九。
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饭前喝汤，胜过药方。
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早晚漱口牙不松。
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起得早，走得好。
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冬不戴棉帽，夏不光头。
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热水洗脚，如吃补药。
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冬不蒙头睡，夏不露肚皮。
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饭后漱口，牙齿坚固。
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早睡早起，精神好。
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晨练莫贪快，晚练莫太迟。
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少看电子屏，眼明心自静。
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夏喝姜参汤，养胃更长久。
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春捂秋冻稳，换季少病根。
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三伏一碗姜，来年不怕凉。
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三九一碗粥，来年不怕风。
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起居开窗户，通风防病来。
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吃饭定时好，作息要规律。
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夏天喝绿豆汤
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冬天要早睡，夏天要早起。
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饮食莫过咸，心脏最怕盐。
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饭后勿睡觉，百病自然消。
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吃饭细咀嚼，胜过补药方。
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冬吃根菜防寒，夏吃瓜果解暑。
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冬吃萝卜，夏吃姜，不劳医生开药方。
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粗粮多搭配，健康才长久。
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心平气和少生气，长寿之道最容易。
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吃饭要有序，先菜后饭好。
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晚饭宜早，少食宜少。
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早睡早起精神爽，贪睡贪食寿命短。
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笑一笑十年少，愁一愁白了头。
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生气不如放下气，动气不如静心气。
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饭后百步走，延年又益寿。
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春夏养阳，秋冬养阴。
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春生夏长，秋收冬藏。
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春暖多吃甜，秋寒多吃酸。
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春天多风沙，护眼护皮肤。
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冬天怕冷风，注意护颈项。
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冬天多晒背，胜过吃参汤。
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冬天不冻脚，夏天不生病。
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冬天勤晒被，来年少闹病。
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身动病少，身懒病多。
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健康无捷径，坚持最关键。
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朝梳发百遍，增强记和忆。
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午养百日红，人静气自和。
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晚泡脚一刻，气血自畅通。
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饭吃九十九，疾病自然走。
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每天三笑容，身心皆轻松。
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少吃辛辣咸，血管更年轻。
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常食粗粮饭，人寿比松长。
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饭菜宜清淡，健康永不散。
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晨起喝温水，通便最有效。
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吃菜配五色，脏腑皆调和。
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皮肤要干净，身体更轻松。
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吃饭七分饱，健康伴到老。
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饭菜宜多样，五味要调和。
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吃饭莫太急，宁慢勿太饱。
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三分饥与寒，延年保平安。
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少吃甜食物，防病又健齿。
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多吃蔬菜饭，疾病自然减。
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晨练半小时，百病绕道行。
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饭后少躺卧，活动益气血。
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吃饭不多言，脾胃自平安。
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饮食宜清淡，油腻最伤肠。
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饭后松一松，气血更流畅。
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夏季不贪凉，冬季不贪热。
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吃饭要安静，专心更养胃。
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立夏吃苦菜，秋天病不来。
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立秋吃花生，润肺又防燥。
吃素去烦恼，身轻病自少。
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吃饭不言语，养心最有效。
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吃素养性命，少荤保长寿
Ancestral Health Proverbs
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Eat three slices of ginger in the morning — it’s better than ginseng soup.
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Grains nourish, fruits assist.
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Drink plenty of cool boiled water, eat less spicy food.
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Eat rice with a bit of bran — it’s healthy and nutritious.
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Drinking soup before meals is better than medicine; walking after meals brings longevity.
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Water is the best medicine; drink it well morning and night.
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Work at sunrise, rest at sunset.
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Don’t oversleep in the morning, don’t stay up late at night.
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Sweet potatoes with millet — better than ginseng soup.
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Don’t overeat or oversleep.
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Chew slowly and carefully — half your longevity depends on it.
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Simple tea and plain meals are the best remedy.
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Eat more vegetables and less meat.
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Eat radish often and sickness stays away.
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Eat radish in winter, ginger in summer — no need for the doctor’s prescriptions.
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Eat only when hungry, and stop at 70–80% full.
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Walk a hundred steps after meals — live to ninety-nine.
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Rub your hands, face, and feet often — illness will fade away.
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Comb your hair 100 times morning and night — live to ninety-nine.
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Drinking soup before eating is better than any medicine.
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Rinse your mouth morning and night — teeth stay firm.
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Rise early, walk often.
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Don’t go without a hat in winter, don’t expose your head in summer.
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Washing feet with hot water is as good as taking tonic herbs.
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Don’t sleep with your head covered in winter or your belly exposed in summer.
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Rinse your mouth after meals — teeth stay strong.
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Early to bed and early to rise keeps the spirit high.
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Don’t exercise too fast in the morning or too late at night.
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Less screen time keeps your eyes bright and your heart calm.
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Drinking ginseng-ginger soup in summer nourishes the stomach for the long run.
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“Cover in spring, expose in autumn” — fewer seasonal illnesses.
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Drink ginger tea during the hottest days; you won’t fear the cold next year.
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Drink porridge during the coldest days; you won’t fear the wind next year.
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Keep windows open for fresh air to prevent disease.
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Eat meals regularly and keep a steady routine.
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Drink mung bean soup in summer
Sleep early in winter, wake early in summer.
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Avoid overly salty foods — the heart fears salt.
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Don’t sleep immediately after eating; illness will stay away.
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Chew your food thoroughly — better than any supplement.
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Eat root vegetables in winter to fight cold; eat fruits in summer to relieve heat.
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Eat radish in winter, ginger in summer — no need for medicine.
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Mix coarse grains in your diet — health lasts longer.
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Stay calm and peaceful — it’s the easiest path to longevity.
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Eat in proper order — vegetables first, then grains.
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Eat dinner early and lightly.
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Early to bed and early to rise brings vitality; oversleeping shortens life.
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Smile often — it makes you ten years younger; worry ages you faster.
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Instead of getting angry, learn to let go and stay calm.
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Walk a hundred steps after meals — live longer and healthier.
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Nourish yang energy in spring and summer; nourish yin energy in autumn and winter.
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Grow in spring, expand in summer, harvest in autumn, store in winter.
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Eat more sweet foods in spring, more sour foods in autumn.
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Windy spring — protect your eyes and skin.
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Cold winter — protect your neck.
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Sunbathe your back in winter — better than ginseng soup.
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Keep your feet warm in winter — you’ll stay healthy in summer.
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Sun-dry your bedding in winter — you’ll get fewer illnesses.
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Move more, get sick less; stay lazy, get sick more.
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Health has no shortcuts — consistency is key.
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Comb your hair 100 times each morning — boosts memory and alertness.
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Take a noon nap — it nourishes the body and mind.
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Soak your feet in warm water at night — it promotes good circulation.
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Eat until 90% full — disease will stay away.
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Smile three times daily — body and mind stay relaxed.
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Eat less spicy and salty food — your blood vessels will stay young.
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Eat whole grains often — live as long as pine trees.
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Keep your meals light and simple — health will never leave you.
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Drink warm water in the morning — best for bowel movement.
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Eat colorful vegetables — they balance your organs.
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Keep your skin clean — your body feels light.
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Eat to 70% fullness — live a long healthy life.
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Keep variety in your meals — balance the five flavors.
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Don’t eat too fast — better to eat slowly than overeat.
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Stay slightly hungry and cool — live safely and long.
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Eat less sugar — prevent disease and protect teeth.
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Eat more vegetables — sickness decreases.
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Exercise for half an hour in the morning — illness goes away.
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Don’t lie down right after eating — it improves blood flow.
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Don’t talk much while eating — your spleen and stomach will stay strong.
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Eat lightly — fatty foods harm the intestines.
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Relax after eating — it helps blood and energy flow.
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Don’t crave cold in summer or heat in winter.
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Eat quietly and calmly — it nourishes the stomach.
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Eat bitter greens in summer — prevents autumn illness.
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Eat peanuts in autumn — moistens lungs and prevents dryness.
Eating vegetarian clears the mind — you’ll feel lighter and have fewer illnesses.
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Don’t talk while eating — it nourishes the heart.
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Eat vegetarian to nurture life — less meat for longevity.
100 additional traditional-style health proverbs (inspired by TCM, Taoist养生 wisdom, and modern holistic health principles), all different from the above and written in the same simple rhythmic style.
🏮老祖宗新养生顺口溜 (100条中英对照)
New Traditional Health Proverbs — Chinese & English
1️⃣ 喝水如药，勿饮如酒。
Drink water like medicine, not like wine.
2️⃣ 心静自医，气顺百寿。
A calm heart keeps the doctor away.
3️⃣ 黄金易得，健康难求。
Better lose gold than lose your health.
4️⃣ 子时安眠，胜服参汤。
Sleeping before midnight heals faster than herbs.
5️⃣ 雨后慢行，风后深吸。
Walk after rain, breathe after storm — nature cleans the soul.
6️⃣ 怒伤肝，喜养肝。
Anger burns the liver; joy nourishes it.
7️⃣ 思伤脾，笑健脾。
Worry weakens the spleen; laughter strengthens it.
8️⃣ 悲伤肺，静养肺。
Sadness hurts the lungs; peace restores them.
9️⃣ 恐伤肾，信护肾。
Fear harms the kidneys; faith protects them.
10️⃣ 思虑多，气不行；静心坐，百病轻。
Overthinking blocks qi; meditation makes it flow.
11️⃣ 日行万步，气血通畅。
Ten thousand steps a day keep stagnation away.
12️⃣ 最好补药，是安眠觉。
The best tonic is good sleep.
13️⃣ 肠清气爽，心清神明。
Clear bowels, clear mind.
14️⃣ 食缓寿长，咀细命长。
The slower you eat, the longer you live.
15️⃣ 腹暖百病消。
A warm belly guards a long life.
16️⃣ 夜息心宁，梦自香甜。
Empty your mind before bed, not your phone battery.
17️⃣ 一深呼吸，胜十杯茶。
One deep breath is worth ten cups of tea.
18️⃣ 日日微汗，病气自散。
Sweat a little each day; sickness stays away.
19️⃣ 饱则思昏，少食神清。
A full stomach clouds the mind.
20️⃣ 每时护眼，明亮常伴。
Rest the eyes every hour; they’ll serve you for decades.
21️⃣ 动如流水，静如山岳。
Move like flowing water, rest like still mountains.
22️⃣ 脊正气顺，百脉通灵。
When the spine is straight, energy flows bright.
23️⃣ 晨伸一伸，百脉苏醒。
Stretching in the morning wakes up the meridians.
24️⃣ 少叹多笑，气自顺畅。
Sigh less, smile more — qi moves freely.
25️⃣ 语轻寿长。
Speak softly, live long.
26️⃣ 清晨静思，头脑清明。
Quiet mornings breed clear thoughts.
27️⃣ 胃怕冷，心怕怒。
The stomach hates cold, the heart hates anger.
28️⃣ 肝舒则目明。
A happy liver makes happy eyes.
29️⃣ 足暖头凉心自宽。
Keep your feet warm, your head cool, and your heart light.
30️⃣ 少药多律。
Less medicine, more discipline.
31️⃣ 日晒后背，阳气自升。
Sunlight on your back strengthens yang.
32️⃣ 月照面，阴气安。
Moonlight on your face calms yin.
33️⃣ 药治一时，习养一世。
Herbs cure slowly, habits cure forever.
34️⃣ 食本地，养天机。
Eat local, live natural.
35️⃣ 困即休，顺其身。
Rest when tired; don’t fight your body.
36️⃣ 劳极气伤，养平气旺。
Overwork breaks qi; balance restores it.
37️⃣ 痛教觉，觉自愈。
Pain teaches presence; presence heals pain.
38️⃣ 勿强眠，心静即眠。
Don’t chase sleep — invite it with peace.
39️⃣ 苦能清毒，酸能养肝。
Bitter foods detox, sour foods preserve.
40️⃣ 食为医，度为方。
Food is the best doctor; moderation the best cure.
41️⃣ 每周心斋，神自清。
Let your mind fast once a week.
42️⃣ 胃空神明，腹满气滞。
Empty stomach, full spirit.
43️⃣ 怒时莫食，饱时莫争。
Don’t eat while angry; don’t argue while full.
44️⃣ 多糖减寿，多笑延年。
Too much sugar shortens life; too much laughter lengthens it.
45️⃣ 早餐不可缺，烦恼可少念。
Don’t skip breakfast; skip your worries instead.
46️⃣ 慢嚼细咽，品味人生。
Take your time when chewing — you’re digesting life.
47️⃣ 四时皆可养，今朝是良方。
The best season to heal is now.
48️⃣ 风不可控，心可调。
When you can’t control the wind, adjust your breath.
49️⃣ 音乐疗心，药不能及。
Music heals what medicine can’t.
50️⃣ 房净心清。
A tidy room clears the mind.
51️⃣ 肠净颜明。
Clean intestines, clear complexion.
52️⃣ 身未病，心先语。
The body whispers before it screams — listen early.
53️⃣ 动属阳，眠属阴。
Sleep is yin’s repair, movement is yang’s growth.
54️⃣ 深呼一气，天地同频。
When you breathe deeply, the universe breathes with you.
55️⃣ 热食莫饮冷。
Avoid cold drinks after hot food.
56️⃣ 食毕一念谢，福气自来。
Always end your meal with gratitude.
57️⃣ 脉缓寿长。
The slower your pulse, the longer your path.
58️⃣ 常变姿，脉不滞。
The best posture is the one that changes.
59️⃣ 足暖头凉，心静如水。
Warm feet, cool head, calm mind.
60️⃣ 静乃灵粮。
Silence is the best nutrition for the soul.
61️⃣ 身心同洁，百病不侵。
The body reflects your thoughts — purify both.
62️⃣ 食地之物，得天之气。
Eat from the earth, not from a box.
63️⃣ 日光为药。
Sunshine is nature’s vitamin.
64️⃣ 护肝少怒，少酒多笑。
If you love your liver, avoid anger and alcohol.
65️⃣ 心安眠稳。
A clear conscience is the best sleeping pill.
66️⃣ 多动多寿。
The more you move, the more you live.
67️⃣ 手冷宜姜，莫恋棉裳。
Cold hands need ginger, not gloves.
68️⃣ 乐乃上药。
Happiness is the greatest detox.
69️⃣ 起先伸展，语前深吸。
Stretch before you rise, breathe before you speak.
70️⃣ 食五色，调五脏。
Eat colors of the rainbow; balance the five elements.
71️⃣ 七分饱，三分寿。
Stop eating before you are full — wisdom begins there.
72️⃣ 心静免疫强。
A quiet mind makes strong immunity.
73️⃣ 夜少食，梦自清。
Eat less at night; dream better and live longer.
74️⃣ 感恩即药。
Gratitude turns food into healing energy.
75️⃣ 少惧多信，肾气自盈。
Fear less, trust more — kidneys thank you.
76️⃣ 脚踏青草，气接地灵。
Walk barefoot on grass — earth recharges life.
77️⃣ 鼻息养气。
Breathe through the nose, not the mouth.
78️⃣ 莫吞情绪，常咽宁心。
Don’t eat emotion, digest peace.
79️⃣ 品茶如禅。
Drink tea like a monk, not like a warrior.
80️⃣ 筷控食量，心控欲望。
Use chopsticks, not stress, to control portions.
81️⃣ 敬食如敬天。
Respect food — it carries the spirit of the earth.
82️⃣ 过舒则弱。
Too much comfort weakens willpower.
83️⃣ 小饮延年。
Small sips, long life.
84️⃣ 少怨多谢，气自足。
The less you complain, the more your qi grows.
85️⃣ 与友常笑，胜服人参。
Laugh with friends — it’s better than ginseng.
86️⃣ 断食养魂。
When you fast the body, feed the soul.
87️⃣ 天为医，时为药。
Let nature be your healer; let time be your medicine.
88️⃣ 一笑动阳，一汤不及。
A warm smile moves more qi than hot soup.
89️⃣ 紧则气短，松则命长。
Tension shortens breath; breath lengthens life.
90️⃣ 病来方悟，早调为良。
Don’t wait for illness to value balance.
91️⃣ 心为万药之主。
The mind is the master of all medicine.
92️⃣ 痛是信号，非惩罚。
Every pain is a message, not a punishment.
93️⃣ 感恩多，身轻盈。
The more gratitude you hold, the lighter your body becomes.
94️⃣ 日息心静，夜梦自安。
Rest your heart daily — even if your hands are busy.
95️⃣ 清风是方。
Fresh air is the first prescription.
96️⃣ 养肠等于养命。
Health begins in the gut, not the gym.
97️⃣ 控怒胜控食。
Control your temper — not your appetite.
98️⃣ 安食胜良方。
A peaceful meal digests better than a perfect diet.
99️⃣ 脊直如树，寿长如松。
Protect your spine; it’s the tree of life.
100️⃣ 医在心中。
The true doctor lives within you.
听身体发出的求救信号
轻松保养脏器
肝脏——70年
多吃黑木耳、黄花菜、山药、菊花、紫菜
肠胃——55年
多吃纤维丰富的食物如全谷类、蔬菜、水果、豆类
肾脏——50年
多吃黑豆、黑芝麻、斛、山药
眼睛——40年
多吃胡萝卜、山楂、枸杞、黑芝麻、核桃
心脏——40年
多吃山楂、红枣、龙眼、鲜枣、苹果
牙齿——40年
避免过多食用含糖食物，定期检查牙齿
乳房——35年
定期进行乳房自检和专业检查
骨骼——35年
增加钙和维生素D的摄入，多食用乳制品、豆类、鱼
卵巢——35年
多摄入富含维生素E的食物
肺——25年
多吃梨、百合、莲子、银耳、苹果
皮肤——25年
多食用富含维生素C的食物
脑——20年
多吃富含Omega-3脂肪酸和维生素B的食物
MUST-HAVE ANNUAL BLOOD TESTS
One test a year can save your life.
CBC
Detects infection & anemia
FASTING BLOOD SUGAR
Screens for diabetes
LIPID PROFILE
Checks cholesterol
LIVER TEST
Monitors liver health
KIDNEY TEST (BUN–CREATININE)
Checks kidney function
URIC ACID
Detects gout risk
TSH
Monitors thyroid balance
HBA1C
Tracks long-term sugar
CRP
Detects inflammation
PROTEIN & ALBUMIN
Checks nutrition
AST & ALT
Liver enzymes check
HORMONE PANEL
Balances mood & energy
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