第一部分：核心健康支柱 | Part 1: Pillars of Health
1. 定期体检与筛查 | Regular Check-ups and Screenings
- 中文： 不要等到生病才看医生。定期体检是预防和早期发现问题的关键。
- 血压： 每年至少检查一次。
- 胆固醇： 从20岁开始，每4-6年检查一次；中年后更频繁。
- 糖尿病： 从45岁开始，每3年筛查一次；如有风险因素（如超重、家族史）需提前。
- 前列腺健康： 从50岁开始与医生讨论PSA检测；如有家族史，从45岁开始。
- 结直肠癌筛查： 从45岁开始，进行结肠镜检查等。
- English: Don’t wait until you’re sick to see a doctor. Regular check-ups are key to prevention and early detection.
- Blood Pressure: At least once a year.
- Cholesterol: Every 4-6 years starting at age 20; more frequently in middle age.
- Diabetes: Screen every 3 years starting at age 45; earlier if you have risk factors (e.g., overweight, family history).
- Prostate Health: Discuss PSA testing with your doctor starting at age 50; age 45 if you have a family history.
- Colorectal Cancer: Start screening at age 45 (e.g., colonoscopy).
2. 营养与饮食 | Nutrition and Diet
- 中文： 均衡饮食为身体提供燃料，并帮助维持健康体重。
- 多吃： 水果、蔬菜、全谷物、瘦肉蛋白（如鱼、鸡肉、豆类）、健康脂肪（如坚果、橄榄油）。
- 少吃： 加工食品、高糖饮料、反式脂肪和过量红肉。
- 关注营养素： 保证摄入足够的锌（支持睾酮和免疫）、镁（支持肌肉和神经功能）和欧米伽-3脂肪酸（有益心脏和大脑）。
- English: A balanced diet fuels your body and helps maintain a healthy weight.
- Eat More: Fruits, vegetables, whole grains, lean protein (fish, chicken, legumes), healthy fats (nuts, olive oil).
- Eat Less: Processed foods, sugary drinks, trans fats, and excessive red meat.
- Key Nutrients: Ensure adequate Zinc (for testosterone & immunity), Magnesium (for muscles & nerves), and Omega-3s (for heart & brain).
3. 体育锻炼 | Physical Activity
- 中文： 保持活力对身心健康至关重要。
- 有氧运动： 每周至少150分钟的中等强度运动（如快走、游泳、骑行）。
- 力量训练： 每周至少2天进行主要肌群的力量训练（如举重、俯卧撑、深蹲）。
- 灵活性： 结合拉伸或瑜伽，以提高灵活性和防止受伤。
- English: Staying active is crucial for both physical and mental well-being.
- Cardio: At least 150 minutes of moderate-intensity exercise per week (brisk walking, swimming, cycling).
- Strength Training: At least 2 days per week targeting all major muscle groups (weightlifting, push-ups, squats).
- Flexibility: Incorporate stretching or yoga to improve flexibility and prevent injury.
4. 心理健康与压力管理 | Mental Health & Stress Management
- 中文： 心理健康与身体健康同等重要。
- 承认感受： 感到压力、焦虑或沮丧是正常的，寻求帮助是坚强的表现。
- 建立支持系统： 与朋友、家人或专业心理咨询师沟通。
- 管理压力： 通过冥想、深呼吸、兴趣爱好或确保充足睡眠来管理压力。
- English: Mental health is just as important as physical health.
- Acknowledge Feelings: It’s normal to feel stressed, anxious, or down. Seeking help is a sign of strength.
- Build a Support System: Talk to friends, family, or a professional counselor.
- Manage Stress: Practice stress management through meditation, deep breathing, hobbies, and ensuring adequate sleep.
5. 睡眠健康 | Sleep Health
- 中文： 优质睡眠是身体修复和恢复活力的时间。
- 目标： 每晚保证7-9小时的高质量睡眠。
- 建立规律： 每天在固定时间睡觉和起床，即使在周末。
- 优化环境： 保持卧室黑暗、安静和凉爽。睡前避免使用电子设备。
- English: Quality sleep is when your body repairs and rejuvenates itself.
- Goal: Aim for 7-9 hours of quality sleep per night.
- Be Consistent: Go to bed and wake up at the same time every day, even on weekends.
- Optimize Environment: Keep your bedroom dark, quiet, and cool. Avoid screens before bed.
6. 避免有害物质 | Avoiding Harmful Substances
- 中文：
- 吸烟： 戒烟。这是你对健康所能做的最好的事情之一。
- 酒精： 限制饮酒。建议男性每天不超过两杯标准饮酒量。
- 毒品： 完全避免使用非法毒品。
- English:
- Smoking: Quit. It’s one of the best things you can do for your health.
- Alcohol: Limit consumption. Recommendations are no more than two standard drinks per day for men.
- Drugs: Avoid illicit drugs entirely.
第二部分：特定健康问题咨询 | Part 2: Consultation for Specific Health Issues
1. 性健康与生殖健康 | Sexual & Reproductive Health
- 中文：
- 勃起功能障碍： 可能是潜在健康问题（如心脏病、糖尿病）的征兆，请咨询医生。
- 睾酮水平： 如果持续感到疲劳、性欲低下、情绪低落，请检查睾酮水平。
- 生育能力： 如有生育计划并遇到困难，双方都应进行检查。
- English:
- Erectile Dysfunction (ED): Can be a sign of underlying health issues (heart disease, diabetes). Consult a doctor.
- Testosterone Levels: Get levels checked if you experience persistent fatigue, low libido, or depressed mood.
- Fertility: If you’re planning a family and facing difficulties, both partners should be evaluated.
2. 心脏健康 | Heart Health
- 中文： 心脏病是男性的主要杀手。通过管理血压、胆固醇、健康饮食、规律运动和戒烟来保护心脏。
- English: Heart disease is a leading killer of men. Protect your heart by managing blood pressure, cholesterol, eating well, exercising, and not smoking.
3. 前列腺健康 | Prostate Health
- 中文： 除了筛查，注意症状如尿频、尿急、排尿困难或尿中带血，并及时告知医生。
- English: Beyond screening, be aware of symptoms like frequent urination, urgency, difficulty urinating, or blood in urine, and report them to your doctor.
第三部分：行动号召 | Part 3: Call to Action
- 中文： 投资你的健康就是投资你的未来。从今天开始，选择一个方面做出小的改变。预约一次体检，在你的日程表中加入一次散步，或者与你的伴侣坦诚地谈谈你的压力。你的健康，由你掌控。
- English: Investing in your health is investing in your future. Start today by making one small change. Schedule that check-up, add a walk to your day, or have an honest conversation with your partner about your stress. Your health is in your hands.
希望这份指南对您有所帮助！请记住，此信息仅供参考，不能替代专业的医疗建议。如有任何具体健康问题，请务必咨询合格的医疗保健提供者。
Hope this guide is helpful! Please remember, this information is for reference only and is not a substitute for professional medical advice. Always consult with a qualified healthcare provider for any specific health concerns.
