Lifestyle choices directly impact health—how much do you truly know? In recent years, Western nations led by the UK have revived the "Victorian Declaration," a health principle proposed over a century ago. It identifies four pillars of wellness: balanced nutrition, moderate exercise, abstinence from smoking and alcohol, and mental equilibrium.
Queen Victoria holds the record as Britain's longest-reigning monarch. In her era, reaching 82 years of age (1819–1901) was considered remarkable longevity. Her 64-year reign remains the longest in British history. Her royal physicians distilled her longevity principles into the aforementioned 16 words.
Balanced Diet
Food is the foundation of life. A balanced diet is crucial. It keeps you neither overweight nor underweight, maintains cholesterol and triglyceride levels within healthy ranges, prevents blood from becoming too thick or too thin, and helps avoid major health issues throughout life. However, achieving a balanced diet requires some know-how.
1. Drink a glass of milk daily.Chinese diets have many strengths, but calcium deficiency is widespread—nearly 99% of Chinese people lack sufficient calcium. Calcium deficiency can lead to bone spurs, osteoporosis, back pain, leg pain, and even depression in older adults. The most striking example is Japan. When Japan invaded China in 1937, Chinese people called them "little Japanese." But today, Japanese children of the same age are taller than their Beijing counterparts.The reason is simple: after World War II, the Japanese government provided each elementary and middle school student with a free carton of milk daily at lunchtime. There's a Japanese saying: "One carton of milk revitalizes a nation."
2. Drink soup before meals. Many people today struggle with overweight or obesity and wish to lose weight. Controlling staple foods is the most effective way to manage weight. Recently, scientists proposed the most scientific and effective weight-loss method: drink soup before meals for a slim and healthy body.Western dining practices of soup before dishes are scientifically sound. Cantonese people often drink soup before meals, resulting in fewer overweight individuals compared to northerners. When you drink soup, nerve signals reach the brain's appetite center. Consuming soup before eating reduces appetite stimulation, automatically cutting food intake by one-third and slowing eating speed.Northerners, however, prefer soup after meals, leading to weight gain. Consuming soup after a full meal stretches the stomach, and combined with soups and side dishes, this results in increased caloric intake. Lifestyle choices directly impact health—how much do you know about these? 3. Combining refined and whole grains.Incorporate whole grains three to four times weekly—cornmeal, corn tortillas, sweet potatoes, sorghum buns—all are excellent choices. Secondly, avoid overeating; aim for 70-80% fullness. This aligns with the Western concept of a "low-calorie diet." American scientists conducted an intriguing experiment: 100 monkeys were allowed to eat freely,while another 100 received strictly controlled portions, eating only until 70-80% full. The results? After 10 years, the freely fed group showed significantly more obesity, fatty liver disease, coronary heart disease, hypertension, and mortality—50 out of 100 died.The other 100 monkeys, kept at 70-80% fullness, remained slim and healthy, napped less, and rarely fell ill. Over the same decade, only 12 of these 100 monkeys died. Traditional Chinese medicine has an old saying: "To keep your body well, always carry a touch of hunger and chill."An American expert summarized two key points after a medical presentation: eat until 70-80% full, and jog up stairs. Moderate Exercise 2,400 years ago, Hippocrates, the father of Greek medicine, declared: "Sunlight, air, water, and exercise are the sources of life and health." On a rock at Mount Olympus, birthplace of the Olympics, these words are inscribed: "Do you wish to be healthy?Run! Want to become wise? Run! Want to become beautiful? Run!" This means running promotes health and sculpts the body.
A sports health expert proposed the "Three, Five, Seven" principle for walking. "Three" means each session should be at least 3 kilometers in 30 minutes or more;Five" means exercising at least five times a week; "Seven" means ensuring moderate exercise and optimal metabolism—that is, exercising until your age plus your heart rate per minute equals 170. For example, a 50-year-old exercising at 120 beats per minute reaches exactly 170. What about a 70-year-old? Exercising at 100 beats per minute suffices, as the sum is also 170.If someone can consistently maintain walking as a long-term habit, it proves far more effective than consuming numerous health supplements.
Tai Chi is also highly recommended. This practice is unique, blending softness with strength and unifying yin and yang. Its greatest benefit lies in enhancing the nervous system, but consistency is key. Those who practice daily for three years will notice significant improvements in balance.Recently, a U.S. senior sports association conducted a specialized study involving two groups of individuals over 60. One group exercised using gym equipment, while the other practiced Tai Chi. After three years, the Tai Chi group demonstrated superior balance, better cognitive function, a 65% lower fall rate, and a 50% reduction in fall-related fractures.The Americans concluded: They deeply admire Chinese wisdom, as the free practice of Tai Chi yields far better results than modern exercise equipment.
Lifestyle directly impacts health status—how much do you know about these factors?
Mental Balance
Mental balance is the most crucial element in health preservation, surpassing the combined effects of all other health practices. Mastering mental balance means holding the golden key to health.Not long ago, the Beijing Municipal Government conducted a comprehensive survey of all centenarians in the city. They discovered that these long-lived elders had vastly different lifestyles: some rose early and retired early, while others slept late into the day; some were vegetarians, while others loved meat, especially fatty cuts; most centenarians did not smoke, but some did; some enjoyed tea, while others drank only plain water their entire lives.Though their habits varied widely, two traits remained consistent: all centenarians possessed broad-mindedness, easygoing temperaments, and kind hearts. Not one was narrow-minded, hot-tempered, petty, or stubborn. Secondly, none were lazy; they either loved labor or enjoyed exercise.
Psychological balance indeed plays a crucial role in fighting cancer. In Beijing, there's an "Anti-Cancer Club" where over two thousand people gather daily at Bayi Lake Park to exercise, chat, play chess, drink tea, and more. Improved mental states reduce chemotherapy side effects and slow cancer cell spread. Some who were originally given six months to a year to live have now thrived for over a decade.
Take General Zhang Xueliang as an example. At age 32 in 1932, he served as Deputy Commander-in-Chief of the National Revolutionary Army and Deputy Commander-in-Chief of the Army, Navy, and Air Force, ranking second only to Chiang Kai-shek.In 1936, he instigated the Xi'an Incident and became a prisoner, held captive by Chiang Kai-shek for a full 50 years. I once visited his cell in Fenghua—just two rooms totaling over ten square meters, extremely cramped. Yet, thanks to his broad-mindedness and ability to transcend personal gains and losses, he lived to be 101 years old.
In contrast, Liu Bei was a benevolent ruler of the Three Kingdoms era. His early life unfolded relatively smoothly, especially after gaining Zhuge Liang's counsel, which helped establish the tripartite division of power. Historical records describe Liu Bei as having ears that reached his shoulders and hands that extended past his knees—features considered signs of longevity in physiognomy texts.However, later on, Guan Yu, his sworn brother who guarded Jingzhou, was ambushed and killed by Lü Meng, a general of Eastern Wu, while attempting to rescue Jingzhou during a northern campaign against Cao Wei. His other sworn brother, Zhang Fei, was killed by his own subordinate in his haste to avenge his elder brother.Consumed by grief, Liu Bei wept incessantly and personally led an army of over 700,000 to avenge his brothers. Due to the intense heat, the troops camped in a forest where they were ambushed by Sun Quan's general Lu Xun, who set fire to their encampments stretching 700 li. The entire army collapsed. Liu Bei fell ill and died en route at Baidi City in Fengjie, passing away at the age of 63.
Conditions like atherosclerosis, coronary heart disease, and cerebral infarction develop quite slowly. It takes years, decades, or even several decades for atherosclerosis to completely block blood vessels.After age 45, atherosclerosis typically narrows arteries by about 1% to 2% annually. Those with hyperlipidemia, hypertension, or unhealthy habits like smoking and heavy drinking may experience 3% to 4% narrowing per year. However, intense anger, anxiety, or severe emotional shock can cause arteries to narrow by 100% within a minute, often leading to sudden death.Liu Bei died of "chronic sudden death" after suffering a major blow. There is no absolute standard for happiness; the key lies in achieving mental equilibrium. A philosopher proposed six principles for nurturing the mind: First, cultivate compassion—fill your heart with love for the world. One who harbors hatred toward others cannot be healthy. Second, maintain kindness and a forgiving spirit.Third, uphold righteousness and avoid evil influences. A righteous heart fosters smooth energy flow, leading to health. Mencius's teaching, "I cultivate my righteous spirit," embodies this principle. Fourth, let go of the past. Few lives are entirely smooth sailing; dwelling on past hardships harms well-being.Fifth, practice honesty in moderation. One cannot be overly honest—excessive honesty borders on foolishness—yet dishonesty is equally unacceptable. Honesty must be applied judiciously, tailored to the situation. Sixth, give selflessly without seeking reward. As Jesus said, "It is more blessed to give than to receive." This statement holds profound wisdom. Evidently, the Victoria Declaration remains the foundation for human health and longevity to this day.
Lifestyle choices directly impact health—how much of this do you already know? We'll conclude our introduction here, trusting you've gained valuable insights. Finally, we sincerely wish you robust health and joyful living.