D.A.R.E. To Be 100 Part 2 – The D in D.A.R.E.
DARE is actually an acronym coined by Bortz, identifying what his research shows the keys to successful aging to be:
Our biological compass may come from D, R, and E, but aging research all agrees that ATTITUDE (and genetics) is the most important to a long life.
This post is looking at the D in D.A.R.E. I am not a dietician, and the advice is geared towards the general population. ALWAYS consult your physician or dietician for specifics in diet advice and requirements if you have a significant cardiac history or condition, diabetes – type I or II, kidney dysfunction or any significant co-morbidity. (Meaning, a diagnosis or condition that may be under control but is ongoing in your life.)
Dr. Bortz’s book is very comprehensive in his 99 tips to living to (and beyond) 100 in a happy way.
Some Highlights About The D=Diet Part Of His Text
- Fiber really does matter; soluble fiber that is!
- 1 simple multi-vitamin
- Calcium matters
- Coffee is okay – 2 c / day
- Wine is good – 1-2 glasses /day
- Watch for chemicals – organic is better – avoid processed foods if you can
- Eat and drink anti-oxidants – use your diet to fight cancer
- …. And there are more tips than this!
Let’s take a quick moment to focus on one part of diet and what Dr. Bortz has to say about CHOLESTEROL. The human body contains about 150 grams of cholesterol that are essential to life – nerve conduction, sex hormone production and more. Its presence is critical to many body functions including sex hormone production. Extensive variability in blood cholesterol levels as low as 77 in the Bantu to as high as 280 and above in Western populations. Stress also raises blood cholesterol levels. Students at exam time, accountants at tax time…all experience surges in cholesterol levels.
Years ago, Dr. Bortz wrote a great scientific study called “THE PATHOGENESIS OF HYPERCHOLESTEROLEMIA” in the Annals of Internal Medicine. Hyper-cholesterol-emia means “higher than we want – cholesterol – circulating in the blood.” It included studies that declare that the level in our blood depends not so much on the amount of cholesterol in the diet. Of much greater significance is the amount of cholesterol that is made by the liver. The liver is the main source of cholesterol- about 1 gram per day. This makes sense since the liver makes the bile that is essential to assist in the amount of fat that is absorbed. Bile is a byproduct of cholesterol metabolism, so it follows naturally that the more fat we eat the more bile we need, and therefore make more cholesterol. It is not the cholesterol in the diet that is responsible for high levels in the blood but rather the amount of fat in the diet.
Much more important than cholesterol levels is the SIZE OF THE ARTERY – and what makes larger vessels? Exercise! More on that in our next post! The dimension of the artery is determined by its flow. Exercise makes larger arteries so keep moving!
Watch for Part 3 in the D.A.R.E To Be 100 series on September 13th! If you missed Part 1, here’s the link: D.A.R.E. To Be 100: Part 1