你的青春之泉：如何延缓衰老？
For English, please scroll to the bottom.
看英文内容，请直接滑动到底部。
老桑说
❖ 佛罗里达州北港的温泉水
▾
「 朋友，你好，我是老桑。」
老桑在原始青春之泉
你害怕变老吗？
考虑到当今高压力的生活方式，各个年龄段的人似乎衰老得更快了。工作、学习和生活压力会对你的身体造成损害。如果你在学校熬夜，经常在办公室加班，你不仅会感到疲惫，还会经历脱发和皮肤问题。
我的学生经常听到我说：“年龄只是一个数字”，因为你的实际年龄实际上是一个无关紧要的数字。衰老不是指你的年龄有多大，而是你身体和精神上的历练程度。我遇到过许多年轻人，他们的身形、皮肤和面部表情都失去了与年龄相称的青春。你可能看起来比实际年龄大。
美容产品使你的肌肤看起来年轻。在1980年代，玉兰油（Olay）的广告是：“我不想优雅地变老，我希望每一步都抗争到底。”
//////////
长久以来，人们一直希望自己看起来感觉年轻，希望找到那片proverbial（世人皆知的）青春之泉，能让任何在泉水中饮水或沐浴的人恢复青春。关于这种喷泉的传说可以追溯到几千年前，这表明即使是古人也在与衰老作斗争。在16世纪的地理大发现时代，欧洲探险家在美洲把这种探索带到了新的高度。
1513年，西班牙征服者庞塞·德莱昂成为第一个到达佛罗里达的欧洲人，而他的任务是寻找不老泉。虽然他在探险中受了致命伤，但后来的探险家们也受到了类似的启发。许多人如此迫切地想恢复青春，以至于冒着生命危险去寻找留驻年轻的方法。
原始青春之泉
位于佛罗里达州北港（North Port, Florida）的温泉水（Warm Mineral Springs）被认为是庞塞·德·莱昂所寻找的青春之泉。美洲土著居民和欧洲定居者一样，为了寻找他们的健康和幸福，跋涉了英里，到在那里洗澡和饮水。今天，这个池塘已经被添加到美国国家历史古迹名录中，并对外开放游泳。
温泉池区
公园场地
主入口
浴疗法通过浸浴在含有矿物质的泉水中以达到治疗疾病目的的疗法。
矿泉是含有溶解矿物质的天然水体，包括镁和硫。“Warm Mineral Springs”是佛罗里达州唯一天然存在的温泉水，含有51种矿物质，全年气温30度。在中国，许多人在类似的温泉里泡一泡，据说对各种疾病都有治疗作用。
温泉水
在中国，秦始皇(公元前259 - 210)曾希望通过服用汞丸达到永生，这在当时是一种常见的做法，遗憾的是这也导致了他的死亡。
//////////
你不必去寻找神话般的青春之泉来让自己看起来更年轻。尽管你的基因构成会影响你的年龄，但你可以在日常生活中做一些事情来减缓这个过程。
公园休息场地
晚上睡个好觉可能是对抗衰老的最好方法。当你睡得好时，你会感到神清气爽，充满活力。当你睡眠不足的时候，你醒来的时候会觉得筋疲力尽。随着时间的推移，更多的睡眠会带来更好的健康和活力。睡眠不足会导致身体年久失修。即使你很忙，也会有办法获得充足的睡眠。
多年来，我都去清华校园照澜院里的同一家沙龙理发。有一天我的朋友，发型设计师蒋伟说:“哇，你看起来很累。你需要更多的睡眠!”当时我一直在努力做一个项目，眼睛下面有黑眼圈。我很高兴他告诉了我，因为这是一个很好的提醒。即使一个晚上睡眠不好也会导致黑眼圈和苍白的皮肤。
晚上良好的shut-eye（睡眠）对你的皮肤有许多好处，比如使它看起来更年轻，让肌肤在一天的忙碌后得到修复。
健康排毒中心
当我们忙的时候，最快最方便的食物往往是最不健康的。有时，当我们在工作或学校感到压力特别大的时候，我们可能会不吃饭，渴望吃大量的零食或高脂肪的食物来弥补我们为了感到满足而错过的食物。在麦当劳吃个汉堡包或在7-11便利店吃点糖果要比回家做个沙拉容易得多。
然而，富含营养的饮食，应该包括多种蔬菜、健康的蛋白质、高质量的健康脂肪，实际上可以滋养你的基因，这对你来说是最佳的健康状态。缺乏营养的饮食会加速衰老。过多的糖和碳水化合物所产生的超量的葡萄糖也可能是有害的，这就是为什么我经常推荐低碳水化合物饮食。
在中国，饿了么和美团外卖已经彻底改变了送餐产业，在肯德基点一桶炸鸡配咖啡就像在网上点一份豆腐蒸蔬菜一样简单。我敢打赌，当你努力工作，感到压力时，垃圾食品可能更有吸引力。营销人员知道这一点，所以我们要做出健康的选择。
在北京的时候，我会点食品外卖服务。我经常点的是底卡食堂健身轻食的本味鸡肉鲜蔬减肥盒搭配海苔蛋白。这是一个网上的选择，我觉得既充实又有营养。
温泉池区
我最近拜访了我的皮肤科医生，我问她保持皮肤健康的秘诀是什么。根据她对很多病人的研究，她说吸烟和喝酒的人衰老更快。这是不言而喻的。如果你抽烟喝酒，一句话：戒掉它!
如果你需要帮助，对劝酒压力说“不”，可以看看我写的文章《中国酒文化：化干戈为玉帛》。
温泉池里游泳的人
运动能够促进抗衰老和预防慢性病。然而，在如今忙碌的生活方式中，去健身房是很困难的。我们中的许多人生活在空气质量差或恶劣天气条件从而阻止我们出去跑步的地区。但要锻炼，你不必那么严格。
我建议从一些简单易行的事情开始——就在你醒来的时候，在你自己的房间里。有一系列的calisthenics（健美操）让你可以在小空间里进行锻炼，比如原地踏步，仰卧起坐和俯卧撑。这样做的目的是提高你的心率，增强肌肉。网上也有很多健身视频，你可以随时随地观看。
当你开始执行一个健身计划时，没有必要去逞英雄或是为了拿金牌。从小事做起，然后逐渐增强你的能力。专家还建议每周锻炼3-4天，每次30分钟。如果你太忙了，试着每天原地march（踏步）一分钟，然后慢慢来。你会发现自己能适应锻炼，同时也会感觉很棒。
公园里的树木
慢性压力会导致炎症和氧化损伤，从而增加疾病的风险并加速衰老。当你的身体感到压力时，你的皮肤和器官也会感到压力，并将它们排出体外。幸运的是，当你遇到危机时，你可以通过积极地生活和使用压力管理技巧，比如深呼吸，来管理你的压力。
你也可以泡温泉。研究表明，镁有助于恢复神经功能，硫酸盐有助于对抗感染，钾有助于电解质平衡。回头客们croon（低声讨论）着如何在水疗中暂时缓解他们的炎症、关节炎和坐骨神经痛。无论如何，它会迫使你放松——因为这也能缓解压力。
佛罗里达州北港的温泉水
我的朋友，如果你想拥有健康的身体、柔韧的关节、光滑的皮肤和年轻时的容光焕发，那就多睡觉、健康饮食、避免饮酒和吸烟、锻炼身体、控制压力。通过优先考虑自己的健康状况，你就会拥有更强的精神敏锐度和体力，这些也是你成功之路上革命的本钱。
往期文章
谢谢收看《老桑说》。
给你启发，激励你上进，陪伴你坚持。
敬请期待下一集。
英文版
English
﹀
﹀
﹀
Your Fountain of Youth:
how to slow down aging
▾
「 Hello, my friend！
I'm John Smagula. 」
Are you afraid looking old? Given today’s high-stress lifestyle, people of all ages seem to be aging faster. Work, study, and life pressures take their toll on your body. If you pull all-nighters at school and frequently work overtime at the office, you not only feel run down, but also may experience things like hair loss and bad skin.
My students often hear me say, “age is just a number,” as your chronological age is really an insignificant number. Aging is not the number of years you have lived, but rather the degree of wear and tear on your body and mind. I have met many young people whose posture, skin, and facial expressions have lost age-appropriate youthfulness. You may look older than you are.
Beauty products claim to make you have younger looking skin. In the 1980s, Olay’s advertising campaign was, “I don’t intend to grow old gracefully, I intend to fight it every step of the way.”
//////////
People have long wanted to look and feel young, seeking the proverbial Fountain of Youth that restores youth to anyone who drinks or bathes in its waters. Tales of such a fountain have gone back millennia, suggesting that even the ancients struggled with aging. During the 16th century Age of Discovery, European explorers to the Americas brought this search to new heights.
In 1513, Spanish conquistador Ponce de Leon became the first European to reach Florida, and he was tasked with finding the Fountain of Youth. Although he was mortally wounded in his quest, later explorers were inspired by a similar vision. Many wanted to restore their youth so badly that they risked their lives to find it.
Original Fountain of Youth
Warm Mineral Springs in North Port, Florida, claims to be the original Fountain of Youth sought by Ponce de Leon. Native Americans and European settlers alike journeyed many miles in search of their health and wellbeing by bathing in and drinking its waters. Today, the pond has been added to the U.S. National Register of Historic Places and is open for swimming.
Warm Mineral Springs Pond
Live Oak with Spanish Moss
Main Entry Sign
Balneotherapy is the treatment of disease by bathing in mineral springs.
A mineral spring is a natural body of water that contains dissolved minerals, including magnesium and sulfur. Warm Mineral Springs is the sole naturally occurring warm mineral spring in Florida, with 51 minerals and a year-round 85°F (30°C) temperature. In China, many people bathe in similar hot springs, said to have healing properties for a variety of ailments.
Warm Mineral Springs Pond
In China, Emperor Qin Shihuang (259-210 BC) took mercury pills to achieve immortality, a common practice at the time, which may sadly have caused his death.
//////////
You don't have to seek out a mythical Fountain of Youth to look and feel younger. Even though your genetic makeup will have an impact on how you age, there are things you can do in your everyday life to slow down the process.
Park Grounds
Getting a good night’s sleep is probably the best way to fight aging. When you sleep well, you feel refreshed and full of energy. When you are sleep-deprived, you wake up feeling drained and run down. Over time, more sleep leads to greater health and vigor. Less sleep leads to a state of disrepair. Even when you’re busy, there are ways to get enough sleep.
For many years I went to same salon on the Tsinghua campus for a haircut. One day my friend and stylist, Jiang Wei, said, “Wow, you look tired. You need more sleep!” I had been working hard on a project and had dark circles under my eyes. I’m glad he told me, as it was a good reminder. Even one night of poor sleep can lead to dark undereye circles and pale skin.
Getting a good night of shut-eye can have multiple benefits for your skin, such as making it look more youthful and allowing skin to repair itself from the stresses of the day.
Park Grounds
When we’re busy, the fastest, most convenient food is often the least healthy. And sometimes when we’re in overdrive at work or at school, we skip meals, craving heavy snacks or fatty meals to compensate for the meals we missed to feel satisfied. It’s much easier to grab a hamburger at McDonald’s or some candy at 7-11 than it is to go home and make a salad.
However, a nutrient-rich diet with a diversity of plants, healthy proteins, and high quality, healthy fats actually nourishes your genes, which manifests in optimal health for you. Nutrient-deficient diets can contribute to accelerated aging. Excess glucose from too much sugar and carbohydrates can also be damaging, which is why I often recommend a low-carb diet.
In China, Ele.ma and Meituan-Dianping have revolutionized food delivery, but it’s just as easy to order a bucket of fried chicken with coffee from KFC as it is steamed vegetables with tofu online. And I’m willing to bet the junk food may be more appealing when you’re working hard and feeling stressed. Marketers know this, so it’s up to us to make healthy choices.
When in Beijing, I use food delivery services all the time. I often order the roast chicken salad set with hard-boiled egg whites and nori from Low Cal. It’s one online option that I find both filling and nutritious.
Warm Mineral Springs Pond
I recently visited my dermatologist, and I asked her what is the secret to maintaining healthy looking skin. Based on her work with a wide range of patients, she said people who smoke and drink age faster. This should really go without saying. If you smoke and drink, in a word: quit!
If you need help saying “no” to drinking pressure, check out my article on how to survive Chinese drinking culture.
Park Grounds
Exercise promotes anti-aging and prevents chronic disease. In today’s busy lifestyle, though, it’s hard to get to the gym. Many of us live in areas where poor air quality or harsh weather conditions prevent us from going out for a run. But to exercise, you need not go to extremes.
I suggest starting with something simple and manageable—right when you wake up and in your own room. There is a range of calisthenics that you can do in small spaces, like marching in place, sit-ups, and push-ups. The objective is to get your heart rate up and strengthen your muscles. There are also many online videos with workouts you can follow wherever you are.
When starting a workout plan, there's no need to be heroic and shoot for a gold medal. Start small and then gradually build up your capacity. Experts also recommend 30 minutes of exercise 3-4 days per week. If you are too busy, try marching in place for one minute per day, then build up. You’ll see that you can fit exercise in, and you’ll feel great, too.
Park Grounds
Chronic stress promotes inflammation and oxidative damage that increases disease risk and accelerates aging. When your body feels stressed, your skin and organs feel stress as well, running them down. Fortunately, you can manage your stress by living proactively and using stress-management techniques like deep breathing when you encounter crises.
You can also bathe in a hot spring. Research shows that magnesium helps nerves function, sulfate helps fight infection, and potassium helps electrolyte balance. Repeat visitors croon how wading in the water temporarily relieves them from inflammation, arthritis, and sciatica pain. In any event, it will force you to relax—which can also counteract stress.
My friend, if you seek to look younger with a fit body, supple joints, smooth skin, and a youthful glow, try to get more sleep, eat a healthy diet, avoid drinking and smoking, exercise, and manage stress. By prioritizing your health, you’ll also have greater mental acuity and physical strength, assets you’ll need to support you on your path to success.
{ 今日英文速记卡 }
1.Proverbial \ prə-ˈvər-bē-əl \
a)含义：adj. 世人皆知的
b)例句：
i.People have long wanted to look and feel young, seeking the proverbial Fountain of Youth that restores youth to anyone who drinks or bathes in its waters.
长久以来，人们一直希望自己看起来感觉年轻，希望找到那片世人皆知的青春之泉，能让任何在泉水中饮水或沐浴的人恢复青春。
ii.It has become proverbial to link physical activity to health.
众所周知，体育活动与健康有密不可分的关系。
c)近义词：famous, time-honored, well-known
2.Shut-eye \ ˈshət-ˌī \
a)含义：n. 睡觉
b)例句：
i.Getting a good night of shut-eye can have multiple benefits for your skin, such as making it look more youthful and allowing skin to repair itself from the stresses of the day.
晚上良好的睡眠对你的皮肤有许多好处，比如使它看起来更年轻，让肌肤在一天的忙碌后得到修复。
ii.Sleeping in on Saturday after a few weeks of too little shut-eye may feel refreshing, but it can give a false sense of security.
在一连几个星期睡眠不足的情况下，到了周六睡个懒觉可能会让你感到神清气爽，但这会给你一种错误的安全感。
c)近义词：dozing, sleep, slumber
3.Calisthenics \ ˌka-ləs-ˈthe-niks \
a)含义：n. 健美体操
b)例句：
i.There is a range of calisthenics that you can do in small spaces, like marching in place, sit-ups, and push-ups.
有一系列的健美操让你可以在小空间里进行锻炼，比如原地踏步，仰卧起坐和俯卧撑。
ii.Emotions have a direct influence on the quality of calisthenics teaching.
情绪直接影响健美操教学的质量。
c)近义词：conditioning, exercise, gymnastics
4.March \ ˈmärch \
a)含义：v. 行军；进军
b)例句：
i.If you are too busy, try marching in place for one minute per day, then build up.
如果你太忙了，试着每天原地踏步一分钟，然后慢慢来。
ii.Soldiers were marching up and down outside the government buildings.
士兵在政府大楼外面来回练习队列行进。
c)近义词：pace, step, stride
5.Croon \ ˈkrün \
a)含义：v. 低吟；低声歌唱
b)例句：
i.Repeat visitors croon how wading in the water temporarily relieves them from inflammation, arthritis, and sciatica pain.
回头客们低声讨论着如何在水疗中暂时缓解他们的炎症、关节炎和坐骨神经痛。
ii.She gently crooned a lullaby.
她轻声哼唱了一支摇篮曲。
c)近义词：chant, hum, sing
Thank you for watching me to inspire, encourage, and accompany you.
See you next time.
想了解更多信息，请持续关注新浪微博（@桑国亚）或公众号《老桑说》（laosangshuo）
老桑说
John Smagula
点击阅读原文，了解更多老桑微博内容，欢迎关注进行互动。