对于24 - 30岁的男性来说，最好的健康建议是什么
Which are the best health tips for men in the 24 - 30 age group?
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网友：我能提供的第一个也是最重要的建议是理解为什么你的健康首先是重要的。大多数男人（包括我的年轻人）都认为“健康”主要是指裸体时很好看，比其他男人强壮。这一切都是关于六块腹肌，200磅的卧推，以及在尽可能少的疾病的情况下摇摇晃晃地步入90多岁......
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Which are the best health tips for men in the 24 - 30 age group?
对于24 - 30岁的男性来说，最好的健康建议是什么?
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The first and most important tip I can offer is to understand WHY your health is important in the first place.
Most men (my younger self included) believe that being “healthy” is mostly about looking good naked, being stronger than other men.
It’s all about six-packs, 200 lbs bench presses, and wobbling into our 90s with as few diseases as possible.
But this misses the point entirely.
Because what your health is… what it really is… is your ability to be fully alive.
Amazing health is not the end goal… it’s a tool. Just like money.
我能提供的第一个也是最重要的建议是理解为什么你的健康首先是重要的。
大多数男人（包括我的年轻人）都认为“健康”主要是指裸体时很好看，比其他男人强壮。
这一切都是关于六块腹肌，200磅的卧推，以及在尽可能少的疾病的情况下摇摇晃晃地步入90多岁。
但这完全没有抓住要点。
因为你的健康是什么？真正的健康是你完全活下去的能力。
令人高兴的健康不是最终目标，它就像钱一样是一种工具。
The goal of amazing health isn’t to have amazing health… it’s to have a lifestyle that is only possible with amazing health.
Prioritizing your health gives you freedom, energy, and options…
You’re able to work longer hours on projects that are meaningful to you.
Your social interactions are more energetic, present, and engaging. Because you’re more alive and energetic, people will respond to you more positively and you’ll make more friends and likely have more sex.
Your sex life is more exciting and passionate. You not only have the desire for more sex, but you have the ability to perform when it matters and show up for your partner the way they want.
You feel mentally clearer and less anxious, capable of weathering the storms of life and staying positive. Instead of feeling foggy and fatigued, you’ll walk through life with a sense of calm and content.
You’re less likely to lose years of your life to depression or other mental illnesses
钱的目的不是为了在银行里有几百万，而是为了过上只有在银行里有几百万才能过上的生活
令人高兴的健康的目标不是拥有惊人的健康而是拥有一种只有拥有健康才能实现的生活方式。
优先考虑你的健康会给你自由、精力和选择。
你可以在对你有意义的项目上工作更长的时间。
你的社交互动更具活力、参与感和吸引力。因为你更有活力，人们对你的反应会更积极，你会交更多的朋友，可能会有更多的性生活。
你的性生活更激动人心，更有激情。你不仅渴望更多的性爱，而且你有能力在重要的时候表现出来，以他们想要的方式出现在你的伴侣面前。
你会感觉头脑更清醒，更少焦虑，能够经受住生活的风暴，保持积极态度。你将带着一种平静和满足的感觉走过人生，而不是感到迷茫和疲惫。
你不太可能因为抑郁症或其他精神疾病而失去生命。
The more healthy and alive you are, the better your life will be.
And when you really understand this, prioritizing your health is no longer a chore… but a duty and responsibility to yourself.
Now…
As far as actually optimizing your health to achieve those levels of energy and aliveness… it’s actually pretty simple.
你的健康=你的活力=你的生活质量。
你越健康、越有活力，你的生活就会越好。
当你真正理解这一点时，优先考虑你的健康不再是一件琐事而是对自己的责任和义务。
要真正优化你的健康来达到这些水平的能量和活力，其实很简单
Instead of jumping on every fad diet that comes out… get a gut biome analysis (I used Viome for mine) to tell you exactly what foods you should eat and which ones you shouldn’t.
Instead of dropping a bunch of money on shit supplements that you don’t need, use blood and urine analysis to identify deficiencies and address them strategically.
Instead of following a weight lifting program from some gym bro on the internet, get a genetic test to tell you what type of training your body is specifically adapted for.
Let data drive your decisions and your health will be much easier to manage.
做出数据驱动的决策
不要去尝试每一种流行的饮食方式，做一个肠道生物群落分析，来告诉你什么食物你应该吃，什么食物你不应该吃。
不要把一大笔钱花在你不需要的狗屎补充剂上，而是通过血液和尿液分析来发现不足之处，并有策略去解决它们。
与其在互联网上遵循某个健身房兄弟的举重计划，不如做一个基因测试，告诉你你的身体适合哪种类型的训练。
让数据驱动您的决策，您的健康状况将更易于管理。
Sleep 8 hours a night (meaning 8 hours of SLEEP, likely 9.5 hours in bed).
Drink 1 gallon a day
Take it easy on the alcohol, stimulants, and drugs.
Move your body for at least 90 minutes a day (walk, play games outside, exercise, long board!)
Eat less sugar and more whole foods.
If you just do these few things, your health will improve exponentially.
注重基础
每晚睡8小时（意味着8小时的睡眠，可能是9.5小时的卧床时间）。
喝水每天1加仑；
少饮酒精、拒绝兴奋剂和毒品。
每天至少移动身体90分钟（散步、户外游戏、锻炼、长板运动！）
少吃糖，多吃健康的食品。
如果你只做这几件事，你的健康就会成倍地改善。
Sometimes, the healthiest thing you can do is to do the unhealthy thing.
Having that glass of bourbon with a friend over a great conversation…
Smoking a cigar at your buddy’s bachelor party…
Enjoying a slice (or four) of grandma’s famous cake…
Life is meant to be lived. And health is just a tool.
It’s ok to not be 100% healthy all the time. The important thing is balance.
Hope it helps.
力求平衡
有时候，你能做的最健康的事情就是做不健康的事情。
在一次精彩的谈话中和朋友喝了一杯波旁威士忌；
在你朋友的单身派对上抽雪茄；
享用一片（或四片）奶奶的著名蛋糕；
生活就是要活下去，而健康只是一种工具。
不是100%的健康也没关系，重要的是平衡。
希望能有帮助。
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处
Drink lots of water, daily. 7-8 glasses of water/day.
Lift weights. Even if you don't want to bulk up. Lift weights. This will help with mental strength as well.
Eat whole foods. Preferably organic but at the very least, whole foods. Ensure your meat is pasture-raised.
Sleep 7-8 hours a day.
Do yoga. Stretch your body out to make it nimble. This will help preserve your body.
Learn how to properly walk and run. Yes, this is a thing and most people do it incorrectly.
46.9K viewsView 118 upvotes
每天多喝水7-8杯水。
举重:即使你不想发胖,也要举重，这也有助于增强精神力量。
吃健康的食品，最好是有机食品，但至少是健康的食品，确保你的肉是牧场饲养的。
每天睡7-8小时。
做瑜伽：伸展你的身体，使之灵活，这将有助于保护你的身体。
学习如何正确地行走和跑步。是的，这是一件大多数人做得不对的事。
丹·霍克曼，男性健康和赋权教练
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处
But first we need to define what optimal male health is..
Optimal male health comes down to a few factors -
Hormonal balance, i.e High testosterone levels, Growth hormone & Thyroid hormone levels and other protective hormones.
Low stress hormone levels, i.e Cortisol, Estrogen, and Adrenaline, etc.
对于24-30岁的男性来说，最好的健康建议实际上同样适用于任何男性，无论他的年龄、种族或任何其他因素。
但首先我们需要定义什么是理想的男性健康。
最佳的男性健康可以归结为几个因素：
激素平衡，即高睾酮水平，生长激素和甲状腺激素水平和其他保护激素水平。
低应激激素水平，如皮质醇、雌激素、肾上腺素等。
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处
Considering what i’ve mentioned above, we then must aim to structure our lives in a way that supports the balance of those factors.
So how do we boost Testosterone, GH, and TH?
Through Diet - (Fixing micronutrient deficiencies, eating high quality organic foods that don’t stress our system, consuming enough Carbs, Fats, and Protein)
Through Excercise (Neuromuscular Training, Compound Lifts, Ample Rest & Recovery)
缓解环境应激源，如杀虫剂、内毒素、塑料中的雌激素、双酚 A等。
考虑到我上面提到的，我们必须以一种支持这些因素平衡的方式来构建我们的生活。
那么，我们如何提高睾酮、生长激素和甲状腺激素水平?
通过饮食—(改善微量营养素的缺乏，食用不会给身体系统带来压力的高质量有机食品，摄入足够的碳水化合物、脂肪和蛋白质)
通过运动(神经肌肉训练，混合举重，充分休息和恢复)
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处
We can mitigate stress hormones via deliberate mindfulness practices (meditation & yoga)
Through minimizing our exposure to household toxins, (stop using plastic water bottles, utensils etc. Stop using teflon, and aluminum cookware, stop using toxic soaps, tooth pastes, and deodorants.
Good replacements would be, Cast iron or stainless steel cooke ware, glass or steel water bottles, plant based soaps, deodorants etc.
Adopting these habits ensure peak male health regardless of your age, and the beautiful thing is that adopting these habits will not only make you healthier, but way happier!
Still it can be confusing to know where to start.
What you need is a specific action plan, tailored to you that delivers real & lasting results.
我们如何降低压力?
我们可以通过有意识的正念练习(冥想和瑜伽)来减少压力荷尔蒙。
尽量减少接触家庭毒素(停止使用塑料水瓶、餐具等)。停止使用 聚四氟乙烯和铝炊具，停止使用有毒的肥皂、牙膏和除臭剂。
好的替代品是，铸铁或不锈钢炊具，玻璃或钢水瓶，植物皂，除臭剂等。
不管你的年龄多大，养成这些习惯都能确保你达到最佳的男性健康水平，而可喜的是，养成这些习惯不仅会让你变得更健康，还会让你更快乐!
尽管如此，从哪里开始还是会让人困惑。
你需要的是一个具体的行动计划，为你量身定制并带来真正持久的结果。
In today's life, Phase during age 22 to 32 can be very stressful and hectic( job stress, girlfriend or wife, friends, family and yea your boss). If you are not taking care of your mind and body then it is likely possible that your body will not be taking care of you and you may get bad health, early disease, problems with the relationship and your relatives. Whether you are 20 or 25 or even older there are something that's essential to live a healthy and prosperous life. I can say when you start taking care of your body, your life starts taking care of you.
Get up with The Sun:
The most wonderful and amazing feeling is when you get up early in the morning. Fresh air(free from pollution and heavy noise of vehicle) and the pleasant atmosphere, the chirping of birds all leaves you with inner peace and happiness. This is the time when you should be most productive for yourself and should sit in the peace for at least 15 mins in the park or under a tree and feel how lucky you are to see the sunrise and all the things happen around you. Getting up early is the beginning of a wonderfully productive day.
在今天的生活中，22岁到32岁这一阶段可能是非常紧张和忙碌的(工作压力，女朋友或妻子，朋友，家人，还有你的老板)。如果你不好好照顾自己的身心，那么很有可能你的身体也不会照顾你，可能会出现健康状况不佳，患上早期疾病，人际关系和亲戚关系出现问题。无论你是20岁或25岁，甚至更大，有一些东西是健康和繁荣生活的必要条件。我可以说，当你开始照顾自己的身体时，你的生活也开始照顾你。
跟着太阳起床:
最美妙、最令人惊异的感觉是当你早上早起的时候：清新的空气（无污染、无车辆噪音）、宜人的氛围、鸟儿的啁啾声，让你内心充满了宁静和幸福。此时，应该是你最有效率的时候，应该在公园或树下安静地坐上至少15分钟，感受你是多么幸运地看到日出和周围发生的一切。早起是一天取得丰硕成果的开始。
From 5 am To 8 am, you should be spending your time in taking care of your body and mind. Meditate for at least 15 mins which will leave you with inner peace for a whole day away from stress and worries. Go for a jog or cycling or hit the gym for a better shape, better health and better confidence that will be shining through your eyes. Even if you don't like to dance, I would recommend dancing for at least 15 min as dancing fills you with energy, confidence or do any other activity that you feel is your passion .
冥想、锻炼、跳舞、去健身房：
从早上5点到8点，你应该把时间花在照顾你的身心上。冥想至少15分钟，这会让你在一整天的时间里内心平静，远离压力和忧虑。去慢跑、骑自行车或去健身房锻炼，以获得更好的体形、更好的健康和更好的自信，这些都会让你的眼睛闪闪发光。即使你不喜欢跳舞，我也建议你至少跳15分钟，因为跳舞会让你充满活力、自信，或者做任何其他你认为带来激情的活动。
That's right! Junks make you junk, you surely do not want a big belly and those obese body that even makes it hard to stand(forget about running) and leaves you tired all day. You might have a 9 to 5 sitting job which makes it harder to burn calories you get from those tasty Pizzas, Burger, Chips etc. Eating clean reflects you as there is a saying 'You are what you eat'. Include more Vegetables, Fruits, dry Fruits and avoid refined oils(replace them with olive oil) in your diet and eat 5-6 times a day that will boost up your metabolism and helps in burning extra calories.
吃干净且避免垃圾食品：
这是正确的！垃圾食品损害健康，你肯定不想要一个大肚子和那些肥胖的身体，甚至让你难以站立（忘记跑步），让你整天都很累。你可能有一份朝九晚五的工作，这使得你很难从美味的比萨饼、汉堡、薯条等中获得的燃烧卡路里。有句谚语说“你吃什么，你就是什么”。在你的饮食中多吃蔬菜、水果、干果，避免食用精制油（用橄榄油代替），每天吃5-6次，这将促进你的新陈代谢，有助于燃烧额外的卡路里。
I love water! I drink at least 4 Lit. of water every day and it is a magic potion to improve your overall health. You can live without food for 75 days but you cannot even live for 4 days without water. Benefits of water can be seen on your face(Girls want their skin to glow forever), your hair, your mood, your metabolism and your health. It removes away all your toxin from your body giving you an excellent health.
Stop Smoking and Alcohol:
Smoking is a gateway to many health diseases(Lung cancer, Heart attack, Asthma etc). Sucking up a cigarette sucks up your life and your energy. It might look cool to smoke at first but when it becomes your habit it's really hard to quit. It has nothing to do with stress control or mood, it is just a fact that you have convinced your mind with this old myth(you might say Nicotine replicates Endorphin which relieves stress, so does laughter, so why don't you start laughing whenever you are stressed(you should, that's the best medicine). Boozing up every Saturday night might give you a euphoria but it may be playing with your liver and surely gets you a round belly. So avoid as much as you can.
至少喝两杯水：
我爱水！我至少喝4杯。它是一种神奇的药剂，可以改善你的整体健康。没有食物你可以活75天，但是没有水你甚至活不过4天。水的好处可以在你的脸上看到（女孩希望她们的皮肤永远发光），你的头发，你的情绪，你的新陈代谢和你的健康。它能清除你体内的所有毒素，给你带来极好的健康身体。
戒烟和戒酒：
吸烟是导致许多健康疾病（肺癌、心脏病、哮喘等）的一个途径。吸一支烟会消耗你的生命和精力。抽烟在一开始看起来很酷，但当它成为你的习惯时，你真的很难戒掉。这与压力控制或情绪无关，这只是一个事实，你已经用这个古老的神话说服了你的大脑（你可能会说尼古丁复制了内啡肽来缓解压力，笑声也是这个作用，所以为什么你不在压力大的时候开始笑（你应该笑—这是最好的药）。每个星期六晚上喝酒可能会让你兴奋不已，但这可能是在搞坏的肝脏，而且肯定会让你有一个圆圆的肚子，所以尽量避免。
Never allow your job to come in between your personal life, relationships, family. Leave all your worries at the office and be a playful friend, husband, son etc. Even if you have to worry after your work is over (only if you think it is necessary to worry, then why don't you setup a worry-hour that should not mess up with your rest day).
Listen to music:
Music is a medicine to every problem(i know it might not give you the solution but it will prevent you from worrying). Listen whenever possible whether you are at the gym, sad, happy, traveling etc. Your health is not just measured by your body but with a combination of mind and body, So you must find sometime to listen to some great singers all over the world(listen to violin, they are soothing) and Enjoy.
If you are going to apply these things in your life, it will not only give you a better health but a BETTER LIFE...
让工作压力留在工作中：
永远不要把你的工作夹在你的个人生活、人际关系和家庭之间。把你所有的烦恼都留在办公室里，做一个顽皮的朋友、丈夫、儿子等。即使你在工作结束后还要担心(只有在你认为有必要担心的情况下，那么你为什么不设置一个不会打乱你休息日的“担心时间”呢?)。
听音乐：
音乐是解决所有问题的良药（我知道它可能不会给你带来解决办法，但它会让你不再担心）。无论你是在健身房，悲伤，快乐，旅行等等，尽可能多地倾听音乐。你的健康不仅仅是由你的身体来衡量的，更是由你的思想和身体来衡量的，所以你必须找时间聆听世界各地一些伟大的歌手的演唱（听小提琴—很舒缓）并享受音乐。
如果你打算把这些东西应用到你的生活中，它不仅会给你带来更好的健康，而且会让你的生活更美好。
拉胡尔·罗伊，住在加拿大
Many foods that tend to be favorites among men are not the best choices for good health. Yet a healthy diet and regular physical activity can help prevent heart disease and cancer, the No. 1 and No. 2 killers for men over 35. .
Christine Gerbstadt, MD, RD, notes that any food that is good for the cardiovascular system is also good for erectile function in men.
"Nutrients that are good for the heart improve circulation to all parts of the body, and these same nutrients provide a layer of protection against cancer and other chronic diseases," says Gerbstadt, a Florida-based physician and spokesperson for the American Dietetic Association.
Quality nutrients are also critical for maintaining immune function and preventing bone loss, muscle loss, and oxidative damage from the environment, Of course, any one (or 10) foods can't do the job alone. An overall healthy lifestyle, which also includes not smoking and getting regular physical activity, is what's really important for health, say the experts.
男人在各个方面都不同于女人，包括他们的营养需求。正如女性在怀孕期间或为了预防乳腺癌需要特殊的营养素一样，男性也需要能够帮助她们保持肌肉质量、预防前列腺癌等的营养素。
许多男性喜欢的食物并不是健康的最佳选择。然而，健康的饮食和规律的体育活动有助于预防心脏病和癌症，这是35岁以上男性的头号和第二号杀手。
Christine Gerbstadt博士指出，任何对心血管系统有益的食物对男性的勃起功能也有好处。
美国饮食协会发言人、佛罗里达州的内科医生Gerbstadt说：“有益于心脏的营养素可以改善身体各个部位的循环，这些营养素可以提供一层保护层，防止癌症和其他慢性疾病。”。
优质营养对维持免疫功能和防止骨质疏松、肌肉萎缩也至关重要。当然，任何一种（或10种）食物都不能单独起作用。专家们说，全面健康的生活方式，包括不吸烟和有规律的体育活动，对健康是真正重要的。
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处
Beautvr，博主/作家/研究员（2016年至今）
2. See that doctor. "Just because you are feeling well doesn’t mean you are well. Have a tendency toward denial? Don’t ignore things like black stools, vision loss, or chest pain. Unfortunately, men have a tendency to do just that."
3. Get informed. "You do want to be knowledgeable and understand that you shouldn’t ignore symptoms or complaints, but you don’t want to self-diagnose."
4. Vary your workouts. "The body gets very comfortable when you always do the same workout. You have got to keep varying your exercises, and they have to be an age-appropriate mix of aerobics, muscle training, and stretching."
5. Eat to thrive. Getting enough nutrition is crucial. “It’s more important than anything else except maybe sleep,” Lamm says. “Focus on nutrients rather than calories,” and eat a variety of healthy foods. “You can’t achieve optimum nutrition with limited choices."A healthy Diet is recommended
找个医生：选择一个你觉得舒服的医生，这样你就可以公开讨论你健康的各个方面，从你的精神状态到你的性功能到你的整体健康。
去看医生：仅仅因为你感觉良好并不意味真的很好。有否认的倾向吗？不要忽视像黑便、视力丧失或胸痛之类的事情。不幸的是，男人有这样的倾向。
知情：你的确需要了解情况，明白你不应该忽视症状或抱怨，但你也不想自我诊断。
改变你的锻炼方式：你总是做同样的锻炼时，身体会变得非常舒适。你必须不断地改变你的锻炼方式，而且这些锻炼方式必须是有氧运动、肌肉训练和伸展运动进行适当组合。
吃东西才能茁壮成长：获得足够的营养至关重要—这比除了睡觉以外的任何事情都重要。“注重营养而不是卡路里”、吃各种健康食品。“只有有限的选择，你无法获得最佳营养。”建议采取健康饮食。
7. Check your head. "Mental health is really, really important. Think about several things: Are you drinking too much? Are you paying attention to signs of depression or bipolar disorder, which often get missed? If you have a family history of mental illness, suicide, and/or substance abuse, you really need someone to help you review the signs and symptoms.
8. Stay ready for sex. "When you’re stressed out, not sleeping, or drinking too much, you can’t get an erection on demand, and a man’s erection is a barometer for overall health. Exercising, eating well, and sleeping well are the best ways to be sure you’re a stud in the bedroom."
9. Care for your prostate. "The prostate grows as you get older. You’ll almost certainly have symptoms, like urinary problems. A really healthy, low-fat diet will reduce the likelihood of prostate growth and may reduce the risk of prostate cancer."
10. Enjoy yourself. "Look forward to every day, to doing something for yourself every day, whether it’s a run or listening to an audiobook or practising meditation or yoga. Don’t save up all of your fun for vacation."
Original Article from "WebMD Magazine."
优先考虑睡眠：至少7小时。这不是你应该妥协的。男人们认为他们可以通过锻炼或其他方式来克服睡眠不足—但这是个坏主意。
检查你的头：心理健康非常非常重要。想想几件事：你是不是喝得太多了？你是否注意到抑郁症或双相情感障碍的症状，这些症状经常被忽略？如果你有精神病、自杀和/或药物滥用的家族史，你真的需要有人帮助你检查这些症状和体征。
做好做爱的准备：当你压力过大、睡眠不足或饮酒过量时，你无法按需勃起，而男人的勃起是整体健康的晴雨表。锻炼、吃得好和睡得好是确保你是卧室里的大帅哥的最佳方法。
照顾好你的前列腺：随着年龄的增长，前列腺会增大。几乎可以肯定，你会有一些症状，如泌尿系统问题。真正健康、低脂的饮食会降低前列腺增大的可能性，并可能降低患前列腺癌的风险。”
玩得开心：期待每一天，每天为自己做点什么，无论是跑步、听有声读物、练习冥想或瑜伽。不要把所有的乐趣都留给假期。