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LONGEVITY CHECKLIST

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The Life Extension Digest (P.O. Box 2756, Stuart FL 33495) in its March issue has published a revised checklists additions since January of 1984.

The checklist is to some extent vague and arbitrary, and includes some things more easily said than done,, such as avoiding stress and worry. There is also a some-time conflict between ‘keeping abreast’ of breakthroughs and following establishment recommendations. And of course supplements and vitamins recommended ‘by physician’ could be almost anything, depending on which physician you choose. But it never hurts to be reminded to take care of yourself, and on the whole these are common-sense recommendations, well worth posting. 

• Keep your weight normal.

• Have check-ups.

• Don't smoke.

• Avoid stress and worry.

• Watch blood pressure.

• Don't take a fatalistic attitude.

• Learn how to avoid or fight the "killer" diseases.

• Make physical self-examinations frequently.

• Exercise regularly.

• Be certain that you and those around you know CPR.

• Don't get involved with unproven cures.

• Avoid constant lead, asbestos, or other toxic material handling or proximity.

• Include fiber in diet.

• Limit alcohol.

• Get a second opinion.

• Keep abreast of medical breakthroughs.

• Use basic supplements and vitamins as recommended by physician.

• Use seat belts.

• Sleep 7-8 hours in each 24.

• Limit cholesterol intake.

• Know action to take if heart pains occur.

• Keep occupied even if retired.

• Be aware of medical fraud dangers.

• Follow approved diet suggestions such as those recommended by the National Cancer Institute and the American Heart Association.

• (Also given are the diet suggestions of the National Cholesterol Education ProgramJ

• Limit consumption of red meats to about three times a week. Emphasize lean cuts. Prepare them in ways that do not add fat.

• Avoid fatty processed meats, sausages and bacon as well as cholesterol-rich organ meats like liver and kidneys.

• Eat more poultry (without the skin); fish, both fatty and lean; and shellfish and dried beans and peas.

• Switch to low-fat or skim milk and eat yogurt and cottage cheese made from low-fat milk.

• Eat ice cream infrequently, if at all. Use ice milk, sherbert, frozen yogurt or tofu-based frozen dessert as substitutes.

• Eat less butter, margarine, oil and other fats and replace some or all animal fats with margarine and oil.

• Eat less hard cheese. Three-fourths of the calories come from fat, most of it saturated fat. Cream cheese and creamy semi-soft cheeses are even higher in fat. Instead, concentrate on lower-fat cottage cheese, ricotta, mozzarella and parmesan.

• Limit consumption of egg yolks to two to four a week, including those used in cooking. The yolk of one egg contains the entire daily recommended cholesterol quota.

• Limit use of fatty salad dressing, sauces and gravies.

• Eat more starchy foods, vegetables and fruits, which are naturally low in fat. Add little or no fat to them in cooking.

• [End of digest material.]

On the question of saturated vs. unsaturated fats, there are some experts who think the unsaturated fats may be more dangerous. We also know that individual differen.ces may be substantial: what is OK for your metabolism may not be good for your spouse's. Probably it is safest to avoid all fats as much as possible.

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