秋天来了！养生全攻略可以了解下（双语）

　　Don’t eat irritating food. In autumn, the resistance function of the human body will be significantly decreased, so people should pay attention to eating less irritating food, like spicy food and cold food, which could cause some ulcers and inflammation in the intestinal tract.

　　不要吃刺激性的食物。秋天，人体的抵抗力会明显下降，所以人们要注意少吃刺激性食物，比如辛辣生冷的东西，它们可能会导致肠道溃疡和炎症。

　　Don’t take too many tonics. Some people realize that their immune system is more vulnerable in autumn, so they choose to take tonics to keep fit. But too many tonics are burdens for the human body with excess nutrition.

　　不要吃太多的补品。有些人发现他们的免疫系统在秋季更脆弱，所以会选择吃补品来保健。但是太多的补品造成营养过剩，给身体带来负担。

　　Sleep

　　睡眠

　　Sleep is an important means for people to restore their physical strength, ensure their health and enhance their immunity. The autumn climate is cool and the weather conditions for people to sleep are greatly improved, but the quality of sleep can be greatly affected by inappropriate attention.

　　睡眠是人们恢复体力、保持健康、增强免疫力的重要方式，秋季气候凉爽，人们睡眠的天气条件有了很大改善，但睡眠质量可能会因为不适当的关注而大受影响。

　　Therefore, in autumn, it is suggested that you go to bed at 9 pm, or try to fall asleep before 11 o’clock. According to traditional Chinese medicine, autumn represents yin. Yang qi is the weakest and yin qi is the most abundant at Zishi (11 pm – 1 am). So if you sleep at that time, you can nourish yin, and get sleep of good quality.

　　因此，在秋天，建议人们晚上9点就上床睡觉，或者在11点前要入睡。按照中医理论，秋代表着“阴”。在晚上子时(11点到凌晨1点)阳气最弱，阴气最盛。所在如果在这个点入睡，就可以“滋阴”，睡眠质量就很高。

　　People generally need about 8 hours a day to sleep, and those who are weak and patients should appropriately increase sleep time.

　　人们一般需要约8小时的睡眠，体弱多病的人群应适当增加睡眠时间。

　　Exercise

　　锻炼

　　To avoid getting tired at noon and stay energetic throughout the day in autumn, it is an ideal way to do two or three high-intensity exercises a week, with low-intensity fitness workouts, such as yoga, walking or weight-bearing training, several times. Even when you are not tired, you will feel comfortable if you stretch out a few lazy limbs.

　　为了避免秋日中午感到疲倦，并在一整天都精力充沛，理想的方法是每周进行两到三次高强度锻炼，配合几次低强度的健身，比如瑜伽、散步或负重训练。即使你没觉得太累，可如果你伸展一些慵懒的肢体，也会感到很放松。