全方位健康人生綜合管理概念

壹、前言
全民拚治安工作日夜辛苦，任務之挑戰性極高，必須講求養生自求精壯，以維持充沛之體力精神，才能全心全力投入『全民拚治安』之戰鬥行列，永不退縮，永不落後。
健康生活像一桌好菜，要妥善調配，健康之實踐也是人生之必要修行，有所為有所不為，必須克服萬難，排除誘惑，堅持到底，最後身心自強境界愈來愈高，也像美酒愈來愈醇。
貳、健康方程式及全方位健康人生管理理念
健康為事業之母，學問也要與生活良好互動，人類累積相關知識經驗內容豐富，本人用心蒐整，謹以下列簡要健康方程式及全方位健康人生管理概念，提供讀者分享並就教於先進。
一、健康方程式：2H=E+M+B+A Health & Happiness
1.E（Exercise）─勤動四肢、激盪腦力。全身按摩、活絡筋骨。有氧體操、吐納運功。
2.M（Management）─生活規律、自強不息。導正習性、節制飲食。重視環保、擁抱自然。
3.B（Balance）─情緒平穩、不痴不迷。自得其樂、動靜皆宜。順應天理、利己利人。
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4.A（Awareness）─居安思危、防災防盜。降低風險、平安是福。因應體質、適應環境。
二、全方位健康人生管理理念：（十項）
1. 順應體質：寒暑調適因應以順天性，每個人天賦體質不同，優劣各異，西方婦女做月子可以吃冰，東方婦女做月子不宜吃冰，遺傳上之特質自己要觀察因應。例如： 血壓高者不宜激烈運動，應小心飲食起居，有神經質者少去冒險，謹記宿疾及個人體質，順應先天缺失，善用天賦優點，展開自求健康的策略管理。
2.善 用自然：曬陽光每日約十分鐘（通常上午九時前，下午三時後），海邊，水邊，瀑布，森林，含陰離子多，一般室外比室內有益健康，水質要淨也要含適量礦物質， 溫水活血，冰水傷胃，噪音及輻射紫外線影響生理，不可不慎，晨跑運動後多用溫開水為宜，少冷氣，多赤足走路，多流汗，有益身心。
3.節制飲食：妥善節制餐食（良好之質與量），人體每日維持需要平衡適中之蛋白質，必須自己用心，每餐檢討每日檢討以求進步。碳水化合物（澱粉），依體型及每日活動之多寡而定，用心酌量以能平衡體重為度，素食與葷食約八 比一，動物肉體應儘量熟食，通常愈小愈新鮮愈好，戒菸酒，推薦藍藻、納豆、金針茹、木耳、各類蔬果（注意洗去農藥，如可能儘量連皮生食），少油、鹽加工食 品、油炸燒烤等。重視自然飲食，推薦六大世界級健康飲料，豆漿、酸乳、磨菇湯、綠茶、紅酒、骨頭湯。如體質許可，請常用醋及蒜（或洋蔥）。
4.生 活自律：遵守健康第一，口味第二原則，自己主導選擇生活要項，每日睡眠以七小時為度，日夜調適，酌行午休，動靜自宜，不過勞，不貪享受，非必要不用「夜 點、零食」，每日隨機調整姿勢，平衡筋骨活動，勤洗手，注意淨化環境與近鄰同事互動良好，忙裡偷閒，放鬆精神，自我規畫生活秩序不時檢討並堅持到底，終身 實踐，遠離災害疾病。
5.風險管理：住家結構位置，瓦斯、電、水、藥物應有安全管理概念，出外駕車、乘船、登山均應注意氣候等因素考量安全，攜帶 必要裝備，投資及旅遊考量週全，注意治安環境，社會動態，避開亂源及複雜場所，用心認識治安常識，防疾病傳染，防意外傷害，防意氣用事、挺而走險，小心運 動傷害及器材安全。
6.情趣管理：西藏活佛說：「人生是追求快樂」，因此在生活中如何培養興趣，緣愛萬物，在菩薩心境追尋覺悟而有情，如何吸納一些幽默感，與人快樂和平相處，是多麼重要的。就算沒有愛情也應珍惜友情、親情或與萬物培養結緣之情，如人生乏味則真是萬法俱空了，但一切生趣應從健康生活著手。
7. 活絡筋骨：如何讓生命不斷充電，維持心臟之健康，除飲食外，必須足夠之運動（每日約七千步），新陳代謝，流汗排泄之正常，必須不斷之運動來促進體內平衡與 暢通，肢體運動擴及五官及內臟，可輕可重，柔道防身術，柔軟體操，拉筋，太極拳，八（十八）段錦，步行（小跑），氣功，瑜伽，香功，茶功，禪坐，深呼吸， 外丹功，少林武術，無一不可，只要有恆心，天天努力，活動量夠，而且利用每日生活上課工作之零碎時間，赤足落土亦可以練氣，不要忘了適量運動，是生命每日 必需，不要欠作功課，健康活動之人生每日修行，可以不斷互相學習武術及體操技能，可以健康也可以防身或對付歹徒。
8.終身學習：人生學而致知，應努力開發先天與後天之「妙智慧」，雷根總統最後困於「腦部退化」，如何因應只有不斷補充腦部養分（良好空氣與卵磷脂等）及接受挑戰性的動動腦，君不見「會打牌，下棋的，寫作研究的」那有痴呆問題，因此，必須人人活到老學到老，接受新的挑戰項目，最好是開發新的學習領域，但不必過於強求競爭或迷信，尤不可違背善良風俗或過於冒險，多充實人生保健資訊，參考現代保健科技發明，用心力行，自強不息。
9.經營理念：人生必須有長遠良好之經營策略。例如：人際關係，社會資源，財務管理，情緒管理，治家之道，如何與親人相處，日常生活管理，改善居處環境，各種方法可靈活運用，大的原則不變，從傳統中學習成長，充實人生，也可不斷吸收新知，逐步改革或開闢新境界。
10. 身心修養：生活因心理而有所變化，反之亦然，如人常常心理不平、生氣，則體內毒素多，危害健康，因此必須不斷修行，達到身心平衡放鬆，積極和樂，提昇智 慧，才能因應外界現代化之多變化及必要時作危機處理之應變，世事多變，痴情必傷，採中庸之道不痴不迷，愛人愛己，如能順應變化，愈挫愈勇。如能因應妥適也 可把危機當轉機，最後強調，現代健康之道德觀，是心理的我如何善待，自己生命之本尊（肉體組織），如同好好帯領一個團隊，才能可長可久，永遠健康。

參、總結
重 視人生健康管理為現代之新潮流，作者認為人生之綜合管理涵蓋多元，包括：生活管理、情緒管理、健康管理及其他生命所必須之管理範圍，因此蒐集有關資訊與讀 者分享，提供各位自我努力之參考，警察人員之生活、健康，甚至於生命皆可能比其他行業有更多的挑戰與耗損，對社會正反面之體認也較一般行業為深，必須更重 視人生之綜合管理，把自己像組織一樣，好好管理成長及運用，能不斷以最健康之身心及不斷創新的生命活力，來為全民作最良好之服務，「全民拚治安」共襄盛 舉，人人有責。

------------------------------------------以下為英文翻譯

Book Name: How to live to 100 and more by Kuo Lin Cheng

Theme Article

Title:  Total Health Management

I was born prone to sickness such common cold and allergy that I had to take lots of medicine, and it continued into my young adulthood to a point that it was jeopardizing my job, and my relationship.   One day, I wowed not ever to put my family through it, and not ever rely on medicine.  From that day onward, I have developed a liking to hiking and doing outdoors activities, dieting , nutrition, meditation,  fitness, martial arts and etc. , and have studied anything and everything about what enhances  life’s total quality.  Yes, you can call me a self-proclaimed health nut but it worked.   Through this self empowerment process, I have managed to turn my own life around.  I am 65 years old now and I have not had the need to see a doctor for almost 10 years, do not need to wear any glasses to read newspaper, and  can run marathon and can  hike all day long without feeling tired.  Whatever what I have been doing must have worked.

Since I graduated from Taiwan Police University in 1964, I have served the government in various demanding positions until I retired from the Second Commander in Chief of National Highway Police Patrol.  Over the past 47 years, I have come to realization that most people have worked too hard for their job, and money while in the meantime sacrificing their health until it is too late.  I have seen too many of my own friends suffer from it, and wish I have had a chance to share with them what I know a bit sooner.  I often feel that in modern Taiwan society today, there is still a lack of awareness about health.  Now that during my retirement years I have more time, I would like to devote my life to advocating for health & fitness, and sharing my lifelong learning experience about health with all whom might be interested and could benefit from.

I.                    Health Formula: 2 H (Health & Happiness) = E+M+B+A ( Exercise + Management + Balance + Awareness)

To start with, here is one formula I could share with you.  Just in case you wonder, yes, I did get the inspiration from my EMBA education from National Taiwan University.  Aside from the demanding day job, I also got accepted into this prestigious fully employed MBA program at the age of 61, proudly becoming the oldest student in class.  I have never missed a day of class for any health reason, and I can only say I have my own health management philosophy to thank for.

1.       E (Exercise) – As doctors prescribe, exercise is often the solution to a lot of illness, and it is the one single most important you could do to elongate your life. However, people often wonder the kind of workout they should be focusing one.  A perfect routine should be devised to incorporate aerobic, weight train, stretching, correct breathing, massaging, and brain stimulation. 

2.       M (Management) – Manage your own health with discipline, precision and consistency like you are running a fortune 100 company.  This kind of attitude should permeate every aspect of your life with longevity as the ultimate goal.  Every decision should be made to support that goal.

3.       B (Balance) – As a continuation of the previous points, balance is the key to everything in life.  Always seek moderation in everything you do whether it is concerning your career, your hobby, food, or workout.  Know what you are capable of and be happy with who you are.  Maintain emotional stability at all time.

4.       A (Awareness) – The fundamentals to creating a safe environment for your family and yourself is by being constantly aware and alert of your surroundings.  Pay attention to the potential harm, and hazard, and be proactive about it.

II.                  Ten Rules of Total Health Enlightenment and Management

People say there is no short cut to health, and after 47 years, I could certain confirm that is true.  To that, I would like to share 10 more rules that I abide by every day and hope you will do the same.

1.       Know what works for your body.

We are all born with different body types.  Know your body’s strength and weakness, and personalize your own health routine to compliment it.  For example, Asian women are not advised to eat old food or intake old drink during the menstrual period.  Those with high blood pressure should probably take it easy on aerobics.  People with a weak heart should probably stay away from extreme sports.

2.       Take advantage of God’s best gift: Nature.

Ocean, waterfall, lakes, mountains, and all that nature has to offer is what we should utilize with proper sun protection.  The quality of water and air is essential to your health.   

3.       Carefully plan out your daily diet.

Study nutrition and devise your own daily diet.  Carefully monitor how different diet affects your health, and make adjustment accordingly. I recommend the following Top 6 food in your diet: soymilk, yogurt, mushroom, green tea, red wine, and chicken soup.  Additional supplements will be vinegar and garlic.

4.       Instigate discipline throughout life.

Maintaining health requires a lot of self control, and certainly is not an easy road.  It require no staying up late partying, no fattening, unhealthy, overly sugary food, no late night snack, no working yourself to death, no sleeping in, no skipping workout, moderation in alcohol and coffee, and certainly no cigarettes. 

5.       Be aware of & proactive about life potential danger and risk.

Wherever you go and whatever you do, beware of the danger you might engage yourself in, and think one step ahead to prevent it from happening.    Whether it is sports, driving, traveling, clubbing, outdoor activities, or even personal investment, plan ahead what might go wrong, and always have a backup plan in case of emergency.

6.       Learn not to take yourself so seriously.

Happiness is essential to health.  Getting along with the environment, people, and yourself is foundational to creating happiness.  Count your blessings, and don’t take anything for granted.  Things might always go the way you want it, and sometimes it might be a blessing in disguise.  Develop a proper perspective and a sense of humor, and laugh as often as you can.

7.       Exercise is the best medicine for life.

As repeatedly mentioned, always find time to exercise whether is it is as simple as taking a walk or as complicated as practicing martial or yoga.  The key is consistency and diversification.  The highest level is to exercise at all time without any constraints.  I find ways to exercise when I am at work, on the bus, watching TV, or even waiting in line.  The more you use your strength, the more strength you have.

8.       Learn something new everyday

To more you use your brain, the more powerful it is.  Try to learn something new every day, and try something new to stimulate different parts of your brain.  It is the best way to prevent Alzheimer.

9.       Manage your health like it is business.

Like running a business, you need a strategy to manage every aspect of your life including relationship, networking resources, financial investment, emotional well-being, and etc.  Learn from experiences, and failures, not repeat the same mistakes.  Be introspective, and aim to improve and better yourself on a daily basis.

10.   Maintain constant internal tranquility

Last but not the least, adopt a philosophy that will help you to cope with life’s challenges, and uncertainties.  Try not to stay depressed for too long.  Ultimately, it is the spiritual you, meaning your soul, that carries the physical you, meaning your body, around,  You need a strong soul as the foundation and a healthy physical body to compliment it.  One can not do without the other.

III.                Conclusion

Health and fitness is the future.  We live to enjoy life, and what it has to offer, and it can not be done without health.  Saying is one thing and doing is another.  May we all have the strength to do what it takes to live a healthy and happy life.