WISH YOU ALL HAPPY AND PROPEROUS NEW YEAR

LIFE IS BEST FOR THOSE WHO WANT TO LIVE IT, 
LIFE IS DIFFICULT FOR THOSE WHO WANT TO ANALYZE IT, 
LIFE IS WORST FOR THOSE WHO WANT TO CRITICIZE IT, 
OUR ATTITUDE DEFINES LIFE... 
ENJOY YOUR LIFE, 
LAUGH SO HARD THAT EVEN SORROW SMILES AT YOU, 
LIVE LIFE SO WELL THAT EVEN DEATH LOVES TO SEE YOU ALIVE, 
FIGHT SO HARD THAT EVEN FATE ACCEPTS ITS DEFEAT... 

TO HAVE A SPECIAL FRIENDSHIP 
IS SUCH A WONDERFUL THING,
JOY, HAPPINESS AND LAUGHTER 
AREN'T ALL THAT IT WILL BRING.

ALONG WITH IT WILL COME SADNESS, 
SORROW AND PAIN,
BUT HAVING SPECIAL FRIENDS 
CAN MAKE YOU SMILE AGAIN.

SPECIAL FRIENDS WILL HUG AND COMFORT YOU 
IN YOUR HOUR OF NEED,
THEY TAKE YOU BY THE HAND AND GUIDE YOU, 
SOMETIMES TAKE THE LEAD.

SOME PEOPLE WON'T BELIEVE IN YOU;
THEY WON'T ENCOURAGE YOU
TO FOLLOW YOUR DREAMS,
BUT YOU MUST ALWAYS BELIEVE IN YOU,
NO MATTER HOW LONG THE JOURNEY
AHEAD SEEMS.

SOME PEOPLE WILL BE JEALOUS OF YOU;
THEIR WORDS WILL BE SHARP AND UNKIND,
BUT YOU MUST CLOSE YOUR EARS
TO SUCH WORDS,
AND NEVER ALLOW THEM TO CHANGE
YOUR DIRECTION OR YOUR MIND.

I'LL ALWAYS BELIEVE IN YOU
AND ENCOURAGE YOU
TO FOLLOW YOUR DREAMS,
AND I'LL TRY MY BEST TO SHOW YOU
THAT THE ROAD IS NEVER
AS LONG AS IT SEEMS.

I'LL ALWAYS CHEER FOR YOU;
MY WORDS WILL BE WARM AND KIND,
BECAUSE I TRULY TREASURE YOU.
YOU OWN A PART OF MY HEART,
AND YOU'RE ALWAYS ON MY MIND.

 NO SHADOW TO DEPRESS YOU

ONLY JOY TO SURROUND YOU

MANY FRIENDS TO LOVE YOU

GOD HIMSELF TO BLESS YOU

THESE ARE MY WISHES FOR YOU

TODAY, TOMARROW ,

AND EVERY DAY TO YOU

SWEET THINGS ARE EASY 2 BUY,
BUT SWEET PEOPLE ARE DIFFICULT TO FIND.
LIFE ENDS WHEN U STOP DREAMING, HOPE ENDS WHEN U STOP BELIEVING, 
LOVE ENDS WHEN U STOP CARING, 
FRIENDSHIP ENDS WHEN U STOP SHARING.
SO SHARE THIS WITH WHOM EVER U CONSIDER A FRIEND. 
TO LOVE WITHOUT CONDITION... ......... .........
TO TALK WITHOUT INTENTION... ......
TO GIVE WITHOUT REASON...... ...... 
AND TO CARE WITHOUT EXPECTATION. ......IS THE HEART OF A TRUE
FRIEND....... 

Keep in mind these 10 simple and practical tips to prevent you from piling on the pounds

TAKE 10

WEIGH TO GO

The holiday season spells indulgence. 

You starved yourself for months before the New Year's bash to fit into that slinky gown. But as the holidays draw closer you can't seem to resist the treats that are laid out at every party only to entice you. Help is at hand - Nutritionist Samreedhi Goel shares with you a few tricks of the trade that will help you keep your resolve, to some extent at least! 

1 
Go tighter and lighter: 
Pick out your dress in advance. And this time break away from the norm and dare to wear white. Darker colours tend to make you look slimmer. Go a step further and pick an outfit that shows off your curves. Merely investing in a light coloured, fitted outfit for New Year's Eve will make you more likely to watch what you eat prior to the party, if only to fit into that dress! 
2 
Dine before the do: Go semiloaded. Have a small high fibre snack like a soup and a salad or a plate of fruits before you go to the party. Snacking on high fibre foods will keep you fuller for longer and will prevent you from bingeing on high calorie foods at the party. 3 
Keep your diet under wraps: The minute you announce that you're on a diet, you will call attention to your eating habits. Chances are, people will tell you that you're eating way too little or that you can eat that chocolate pastry today and work it off tomorrow! So, try not to talk about your diet at all. It also helps to eat your food slowly so you don't finish way before the others. 4 
Can't keep a secret? Find a 
cheat buddy: If you are going to 
the party and are accompanied with a diet conscious friend/spouse make a pact to keep a watch on each other. See that each of you eats only a pre-decided number of starters and drinks. If the dessert seems too tempting, share it in a single plate. Each of you can motivate the other to stick to the 
plan. 
5 
Out of sight. Out of mind: 
Control where you are standing. If you are positioned close to the buffet table you will, in all probability, begin snacking on the food. Therefore try to pick a spot that's not too close to the buffet table. 
6 
Exercise your right: Use 
your right hand to hold on 
to a glass of a fresh fruit juice or just sparkling water and sip it slowly. If your dominant hand is busy you are less likely to fill up on the starters. 
7 
Toss the empties: Once you are done eating, don't hold on to the plate. The longer you stall getting rid of your plate, the more likely you are to go in for an extra helping even if you are no longer hungry. 8 
Treat yourself: When it comes to sweet treats, psychologists believe that the first three bites are all that's needed to be completely satisfied. So indulge your sweet tooth but stop at the third spoonful. 9 
Alternate the alcohol: Calories from alcohol are slower to burn off. Also alcohol slows down your metabolism and does not allow the absorption of vitamins and minerals. Every alcoholic beverage you drink, follow it up with a glass of water. This will help you pace yourself and keep you hydrated too. 10 
Don't starve 
post the party: Fasting 
the next day will not help you burn off the fat because when you deprive your body of essential nutrients you slow down your metabolic rate. Instead eat small sensible meals at regular intervals. 
(Samreedhi Goel is a nutritionist and personal trainer who runs Sizewise, an exercise studio at Santacruz)

15 Benefits of Yoga

Since a long time, yoga has been known as an alternative method of healing (including cancer) and balancing. Yoga became one of alternative options of sport that it has many benefits, so thet more people take yoga classes.

There are at least 15 benefits of the most widely obtained from yoga. Yoga practitioners themselves refuse if yoga is associated with a particular religion.

Here are the benefits of yoga for the body:

1. Healthier heart

Perhaps one of the benefits of yoga which are the most studied is the effect on heart disease. Yoga has long been known that it can lower blood pressure and slower heartbeat. The benefit of slowing the heart rate is for the people who have hypertension, heart disease and stroke.

Yoga is a key component for heart disease program that was designed by Dean Ornish, MD. This is the first program for the treatment of heart disease with lifestyle through diet compared with surgery. Yoga has also been associated with decreased levels of cholesterol and triglycerides and in improving immune system function.

2. Respiratory

Breathing is also included in the yoga that will increase the capacity of our lungs. This can improve the appearance and performance. But, the typical of yoga is not focused on aerobic fitness as running or cycling. Most styles of yoga emphasizes deep and long on your breath. It also stimulates the relaxation response that will contrast with the increase of the stress response.

3. Effect on the medical condition

Yoga has become popular in the western world; medical researchers have begun studying the therapeutic benefits of yoga, which is called the integrative yoga therapy (IYT). They are used as additional medical treatment for certain conditions from clinical depression to heart disease. Another benefit that yoga make is for chronic medical conditions, such as eliminating the symptoms of asthma, back pain and arthritis.

Several studies also suggested that yoga has a positive impact on learning and memory. To be sure, and feel the benefits of yoga does not hurt you in practicing it, and start to feel the benefits of it.

4. Accelerate the healing process

When having disease and wound, yoga accelerates the healing process. Research shows yoga an effective cure high blood pressure, type 2 diabetes, asthma, sleep disturbances, chronic headaches, and back pain. Yoga also improves heart function, digestion and eyesight, and help to control the pain.

5. Increasing the capacity of the senses

Yoga makes you more sensitive to the rhythms of the body, improve sensory abilities, and even a sixth sense.

6. Flexibility

When some people think of yoga, they imagine such as fitness, and they feel too old, and it’s not fit to do yoga. One part of yoga, called asanas are safe to stretch your muscles. This process releases lactic acid which usually causes stiffness, tension, pain and fatigue. In addition, yoga also increases range of motion in the joints and improve lubrication in the joints.

Stretch to yoga not only to muscles but to all the cells of your body. In a study it’s found that there is increased flexibility by 35% after 8 months of doing yoga. The greatest advantage is the flexibility in the shoulders and body.

7. Can be combined with other sports

For example aerobics and weights. Yoga also improves your overall performance.

8. Strength

Some styles of yoga such as ashtanga and power yoga is the most powerful than the others. Practicing one of these styles will help increase your muscle. Other yoga styles such as lyengar yoga, which focuses only on a motion and setting a more appropriate position, can improve strength and stamina.

Several other styles like: downward dog, upward dog, and Plank, build upper body strength. This becomes important at a certain age. Hollywood stands, especially if you spiked on how long you breathe, can build muscle strength in hamstrings, quadriceps and abdominal. If done correctly, almost all of these styles to build core strength in the abdominal muscles.

9. Posture

With the increased flexibility and force posture will produce better. The number of standing and sitting style will develop core strength. Another benefit of yoga is to raise awareness of ourselves. High awareness of this gives you a warning if you bend or slumping, so you can instantly adjust the attitude.

10. Reduce stress and be calmer

If your disease is caused by stress, yoga is the best way to heal. Yoga gives relaxation, posture exercises, breathing and meditation are effective in reducing tension and anxiety levels. Yoga also increases the body's immune system is often depressed by the stress and anxiety.

Some styles of yoga use special meditation techniques to make often stress the mind become calmer. Other yoga styles also depend on deep breathing techniques to focus the mind, which makes the mind becomes calmer.

Some of the benefits of yoga anti-stress associated with biochemical, such as a decline in catecholamine, the hormones produced by the adrenal glands in response to stress. Neurotransmitter hormone levels decrease, dopamine, norepinephrine, epinephrine and create a sense of calm. Some studies focus on improving the hormone oxytocin is the hormone associated with feeling relaxed and connected to others, which allows why so many romances that began at the yoga studio.

11. Concentration and a better mood

Almost every student of yoga classes feel happier and satisfied. A recent study explored the effects of yoga on depression; the benefits are the increased flow of oxygen to the brain. Yoga is also recommended as a therapy to relieve symptoms and obsessive disorder.

12. Comprehensive and integrative

Yoga is a lifestyle that is integrative covers all aspects of life, which is a technique for optimum health, physically and mentally, to help face the challenges of modern life, and changing sex lives. Yoga also makes you feel comfortable with his own body, increase self-confidence, and boost concentration and memory abilities. In addition, yoga frees life from fear and emotions and negative thoughts.

13. Growing personality

Our body is a beautiful musical instrument, but need to be played correctly and that produces a beautiful tone as well. Yoga is a safe guide search exploration of the beautiful tone because yoga drove the wrong conception about your-self. You'll also find a new meaning of life is simple and happy.

14. Harmonization of social life

Yoga build patience, tolerance, love, and forgiveness which improves the relationship with family, friends, coworkers, and others.

15. Easy and convenient

Yoga can be practiced at home or anywhere without having exhausted and sweating like at the gym. The beginners are advised to practice with the first yoga teacher.

Benefits of Colostrum

Continuing the previous post about the facts of colostrum, this post gives you additional information about the benefits of colostrum.

Colostrum (Colostrum) is a type of milk produced in the late stages of pregnancy and the early days after birth. The color of it is yellow. Although they are not many, colostrum has a concentration of nutrients and high immunity.

Nutrition Contained in Colostrum
Colostrum has a high concentration of carbohydrates, proteins, and the body's immune substances. The existing immune substances are: IgA, and white blood cells. Colostrum is very low in fat, because the newborn is not easy to digest fat.






1 teaspoon of colostrum has nutritional value in accordance with approximately 30 cc of Baby's milk formula. Intestines can absorb colostrum 1 teaspoon of it and there’s no waste, while the 30 cc of milk formula which the baby drink, it’s only one teaspoon of its nutrition that can be absorbed.

On the first day may be obtained only 30 cc. However, in each drop there are millions units of substance antibodies. Siga is the only antibodies found in breast milk. Siga Gynecology in colostrum on the first day was 800grams/100cc. Next it is reduced to 600grams/100cc on the second day, 400 grams/100 cc on the third day, and 200 grams/100 cc on the fourth day

Some Benefits of colostrum:

• Inhibits growth of cancer cells
• Good for the growth of children
• Tighten the skin tone and texture
• Inhibits aging (wrinkles and others)
• Against all ailments such as: diabetes, cholesterol. HIV, stroke, osteoporosis, paralysis, high / low blood pressure, heart, asthma, allergies, respiratory system, uric acid, lungs disease, hemorrhoids, colon, liver, vision, bladder, kidney, pancreas, tonsils, skin, acne, leukemia and others
• Smoothing menstruation
• Improve sexual performance
• Overcoming constipation
• Burn fat without dieting
• Improve concentration and memory
• Detoxification
• Accelerating wound healing (after surgery or accident)
• Establish strength and muscle
• Anti-bacterial, anti-viral, and parasitic
• Against the pathogen which is carried by food
• For cells regeneration and enhance immune
• Maintaining the blood vessels
• Increased hair growth for men
• Improve and enhance the system of DNA and RNA
• Promoting the overall fit

Study links body odour, confidence

Mumbai: Twenty nine-yearold engineer, Sanjay Sharma, worked to the best of his ability and tried to be on his best behaviour while dealing with colleagues and clients. Yet, each time he passed a co-worker's cubicle, he could see them suppress a squirm behind their smiles. The youth, whose superiors were all praise for his work, couldn't fathom his colleagues' behaviour.      One day, while flipping through a magazine, Sanjay chanced upon an article on body odour and suddenly everything fell into place. Sanjay started using a deodorant but couldn't be sure if his presence was a source of discomfort to those around him. This started affecting his confidence levels.  Sanjay, however, is not alone. A recent survey conducted by Centre for Health and Hygiene—an agency which works towards awareness of various health issues which are otherwise overlooked—has revealed that people with body odour are less confident. The survey was done on 800 people across Mumbai, Delhi, Hyderabad and Bangalore.  The survey revealed that 70% of people consider body odour a stigma, while 88% feel that it affects their confidence. "Many a time, people suffer from body odour not just because of lack of hygiene, but also due to increased metabolic rate, obesity or increased thyroid,'' said dermatologist Dr Satish Bhatia.  "In a humid city like Mumbai, fungal infections can cause body odour. Uncontrolled diabetes can also be a factor,'' said Dr Hemant Thacker, general practitioner, Jaslok Hospital. "But, it can be controlled."

PUTTING ON WEIGHT AT WORK?

BT tells you how to make sure that you don't let your office be the source of your weight problems You're working 12 hours a day at a stressful job, barely eating four meals and haven't lost an ounce. In fact, the weighing scale pointer tips further to the right every week! A recent study says that a worker in a sedentary career may end up with a      Body Mass Index 3.3 units higher than someone in a highly active job. But apart from the fact that you don't have much activity in your daily routine, there are several reasons why you are piling on the pounds:  You skip breakfast:  You have to get to work on time and you didn't turn in early last night. All you can manage in the morning is taking a bath, dressing up and making a dash for work. But skipping breakfast isn't an option. It won't help you with your diet either because those who miss breakfast tend to overeat the rest of the day.Health tip: Opt for an easy-to-prepare breakfast like cornflakes and milk or a brown bread sandwich. Or order breakfast from the cafeteria at work.  You have a late lunch: With all those meetings, your lunch gets postponed. This causes weight gain because your body gets the message that you're starving it and so it creates reserves for you by storing the food you eat as fat.Health tip: Try to accommodate a half an hour lunch break into your schedule somewhere between 12 and 1 pm. Or arrange a working lunch with colleagues.  Your meal time is too short: You need at least 15 to 20 minutes to eat your meal after which your brain gives a signal that you're full. If your eating time is too short, your body will still be in hunger mode and you will binge later on.Health tip: Get to work a few minutes early so you can spare a little longer time for lunch.  Your meal is too heavy: If you're tired of the canteen food, it's not an excuse to try out every new restaurant in town. Restaurants will do anything to make      their food tastier and couldn't care less about your weight. Health tip: FIf you've been eating out, try a healthy tiffin service for a change.  You drink one too many cups of coffee: By 4 pm you've started to feel drowsy after a heavy lunch and make a dash for the coffee machine. The caffeine may keep you awake but the sugar will only keep you from losing weight. Health tip: Often, lethargy and tiredness is caused due to lack of water. Make sure you have a bottle of water on your desk the moment you switch on your computer. The more water you drink, the less coffee you will need.      TNN (Above) Eat a healthy breakfast so that you don't binge during lunch. (Right) Caffeine may keep you awake but the sugar will only keep you from losing weight

VEGGIE SUPREME Many vegetables resemble certain body parts.

VEGGIE SUPREME Many vegetables resemble certain body parts. Dr Nupur Krishnan tells you how each one strengthens your system OLIVES  Correspond with: Female reproductive organs, especially ovaries How they benefit: Olives are rich in mono unsaturated fatty acids which are useful to raise good cholesterol, calcium and iron. The Vitamin E, hydroxytyrosol, and Oleuropein (all phytochemicals) present in olives are healthy for the female reproductive process. They help maintain healthy hormone levels and unobstructed blood flow to the pelvic area which is essential for sexual performance. Combine with: Cranberries. It will help prevent urinary track infections. Moreover, cranberries contain flavonoids that prevent forma tion of cysts in ovaries. KIDNEY BEANS  Correspond with: Kidneys. Its resemblance is all too obvious. How they benefit: Kidney beans contain flavonoids and glucosinolates that regulate the creatinine level in the kidney. It has also a trace of mineral called molybdenum which is responsible for detoxifying sulphides and help in management of creatinine.  Combine  with:  Black  urad daal. The daal helps the chemical content get absorbed fully in the body. FRESH FIGS  Correspond with: Male reproductive organs How they benefit: Figs, which are high in sugar content, give energy and vitality to the scrotal sac. They help maintain proper temperature inside the scrotal sac which is essential for sperm mobility, thereby leading to proper erections as well. Including figs in your diet helps battle fatigue and depression, a common reason attributed to poor performance in bed. Combine with: Pumpkin seeds that are a good source for zinc. Zinc is important for sex drive and is also needed by the body to make sperms. TOMATOES  Correspond with: Heart. A tomato has four chambers and is red. Ditto for your dil. How they benefit: Tomatoes have fibre and lycopene, a type of phytochemical which is a powerful anti-oxidant. They also have Vitamin K which regulates blood flow. Combine with: Lotus stem, which resemble arteries. Okra is a good combo too since it's known to purify blood capillaries. Tomatoes are best consumed through soups and sauces (without preservatives). While the raw form is healthy, cooked tomatoes are more advantageous as the heating process makes lycopene easily absorbable. WALNUTS  Correspond with: Brain. A walnut looks like a little brain, a right and the left hemisphere, upper cerebrum and lower cerebellum. Even the wrinkles and folds on the nut are just like the neocortex. How they benefit: Walnuts have Omega 3 poly unsaturated fatty acids. Among other things, walnuts contain polyphenols. These are compounds which have ellagic acid, tannic acid, caffic acid, chlorogenic acid and serulic acid, all of which regulate blood circulation and conduction of nerve impulses to the brain. They are useful for enhancing memory power. Combine with: With raisins and almonds. The Vitamin E present in walnut will get absorbed in the presence of raisins' phytochemicals. Hazelnut is another combination as it is a rich source of Vitamin E, fibre, copper, potassium, ellagic acid and fibre. AVOCADOS  Correspond with: Womb and cervix. Avocado is a fruit, basically the reproductive part of the plant. How they benefit: Contains good fat and are rich in two phytochemicas — beta-sitosterol and glutathione — that offer protection against cervix cancer. Combine with: Olives which are also healthy for the reproductive organs. ORANGES  Correspond with: Mammary glands How they benefit: Besides being an excellent source for Vitamin C, oranges contain bioflavonoids such as rutin and hesperidin which regulate blood flow to the breasts and retard tumour growth.  Combine with:  Small plant of methi in a salad form. The combination is great for protection of the mammary glands. ONIONS  Correspond with: Body's cells. How they benefit: Onions have Vitamin C, betacarotene and certain flavonoids which are known to reduce risk caused due to cancer. The sulphur compound in onions blocks carcinogens (cancer causinggenes). Combine with: Brussels sprouts (from the cauliflowercabbage family). They contain bioflavonoids that retard cancer growth. Dr Nupur Krishnan is a clinical nutritionist with Bio Logics clinic, Kandivli East. —CO-ORDINATED BY LEKHA MENON

LIVER DAMAGE:Therefore, have a good sleep and don't sleep late.

The main causes of liver damage are:
1. Sleeping too late and waking up too late are the main cause. 
2. Not urinating in the morning.
3. Too much eating.
4. Skipping breakfast.
5. Consuming too much medication.
6. Consuming too much preservatives, additives, food coloring, and artificial sweetener. 
7. Consuming unhealthy cooking oil. As much as possible reduce cooking oil use when frying, which includes even the best cooking oils like olive oil. Do not consume fried foods when you are tired, except if the body is very fit. 
8. Consuming overly done foods also add to the burden of liver. Veggies should be eaten raw or cooked 3-5 parts. Fried veggies should be finished in one sitting, do not store. 

We just have to adopt a good daily lifestyle and eating habits. Maintaining good eating habits and time condition are very important for our body to absorb and get rid of unnecessary chemicals according to 'schedule.' 


Because: Evening at 9 - 11pm : is the time for eliminating unnecessary/ toxic chemicals (de-toxification) from the antibody system (lymph nodes). This time duration should be spent by relaxing or listening to music. If during this time a housewife is still in an unrelaxed state such as washing the dishes or monitoring children doing their homework, this will have a negative impact on her health. 


Evening at 11pm - 1am : The de-toxification process in the liver, and ideally should be done in a deep sleep state. Early morning 1 - 3am : de-toxification process in the gall, also ideally done in a deep sleep state. 

Early morning 3 - 5am : de-toxification in the lungs. Therefore there will sometimes be a severe cough for cough sufferers during this time. Since the de-toxification process had reached the respiratory tract, there is no need to take cough medicine so as not to interfere with toxin removal process. 
Morning 5 - 7am : de-toxification in the colon, you should empty your bowel.


Morning 7 - 9am : Absorption of nutrients in the small intestine, you should be having breakfast at this time. Breakfast should be earlier, before 6:30am, for those who are sick. Breakfast before 7:30am is very beneficial to those wanting to stay fit. Those who always skip breakfast, they should change their habits, and it is still better to eat breakfast late until 9 -10am rather than no meal at all. Sleeping so late and waking up too late will disrupt the process of removing unnecessary chemicals. Aside from that, midnight to 4am is the time when the bone marrow produces blood. 

Therefore, have a good sleep and don't sleep late.

What killed Ranjan Das and Lessons for Corporate India

A month ago, many of us heard about the sad demise of Ranjan Das from Bandra, Mumbai. Ranjan, just 42 years of age, was the CEO of SAP-Indian Subcontinent, the youngest CEO of an MNC in India. He was very active in sports, was a fitness freak and a marathon runner. It was common to see him run on Bandra's Carter Road. Just after Diwali, on 21st Oct, he returned home from his gym after a workout, collapsed with a massive heart attack and died. He is survived by his wife and two very young kids.                                                     

It was certainly a wake-up call for corporate India. However, it was even more disastrous for runners amongst us. Since Ranjan was an avid marathoner (in Feb 09, he ran Chennai Marathon at the same time some of us were running Pondicherry Marathon 180 km away), the question came as to why an exceptionally active, athletic person succumb to heart attack at 42 years of age.

 Was it the stress?

A couple of you called me asking about the reasons. While Ranjan had mentioned that he faced a lot of stress, that is a common element in most of our lives. We used to think that by being fit, one can conquer the bad effects of stress. So I doubted if the cause was stress.

 The Real Reason

However, everyone missed out a small line in the reports that Ranjan used to make do with 4-5 hours of sleep. This is an earlier interview of Ranjan on NDTV in the program 'Boss' Day Out':

http://connect.in.com/ranjan-das/play-video-boss-day-out-ranjan-das-of-sap-india-229111-807ecfcf1ad966036c289b3ba6c376f2530d7484.html

Here he himself admits that he would love to get more sleep (and that he was not proud of his ability to manage without sleep, contrary to what others extolled).

 The Evidence

Last week, I was working with a well-known cardiologist on the subject of 'Heart Disease caused by Lack of Sleep'. While I cannot share the video nor the slides because of confidentiality reasons, I have distilled the key points below in the hope it will save some of our lives.

 Some Excerpts:

 ·        Short sleep duration (<5 or 5-6 hours) increased risk for high BP by 350% to 500% compared to those who slept longer than 6 hours per night. Paper published in 2009.

As you know, high BP kills.

 ·        Young people (25-49 years of age) are twice as likely to get high BP if they sleep less. Paper published in 2006.

 ·        Individuals who slept less than 5 hours a night had a 3-fold increased risk of heart attacks. Paper published in 1999.

 ·        Complete and partial lack of sleep increased the blood concentrations of High sensitivity C-Reactive Protein (hs-cRP), the strongest predictor of heart attacks. Even after getting adequate sleep later, the levels stayed high!!

 ·        Just one night of sleep loss increases very toxic substances in body such as Interleukin-6 (IL-6), Tumour Necrosis Factor-Alpha (TNF-alpha) and C-reactive protein (cRP). They increase risks of many medical conditions, including cancer, arthritis andheart disease. Paper published in 2004.

 ·        Sleeping for <=5 hours per night leads to 39% increase in heart disease. Sleeping for <=6 hours per night leads to 18% increase in heart disease. Paper published in 2006.

 Ideal Sleep

For lack of space, I cannot explain here the ideal sleep architecture. But in brief, sleep is composed of two stages: REM (Rapid Eye Movement) and non-REM. The former helps in mental consolidation while the latter helps in physical repair and rebuilding. During the night, you alternate between REM and non-REM stages 4-5 times.

 The earlier part of sleep is mostly non-REM. During that period, your pituitary gland releases growth hormones that repair your body. The latter part of sleep is more and more REM type.

 For you to be mentally alert during the day, the latter part of sleep is more important. No wonder when you wake up with an alarm clock after 5-6 hours of sleep, you are mentally irritable throughout the day (lack of REM sleep). And if you have slept for less than 5 hours, your body is in a complete physical mess (lack of non-REM sleep), you are tired throughout the day, moving like a zombie and your immunity is way down (I've been there, done that L)

 Finally, as long-distance runners, you need an hour of extra sleep to repair the running related damage.

 If you want to know if you are getting adequate sleep, take Epworth Sleepiness Test below.

 http://www.monitormedical.com/epworth.htm

Interpretation: Score of 0-9 is considered normal while 10 and above abnormal. Many a times, I have clocked 21 out the maximum possible 24, the only saving grace being the last situation, since I don't like to drive (maybe, I should ask my driver to answer that lineJ)

In conclusion:

Barring stress control, Ranjan Das did everything right: eating proper food, exercising (marathoning!), maintaining proper weight. But he missed getting proper and adequate sleep, minimum 7 hours. In my opinion, that killed him.

If you are not getting enough sleep (7 hours), you are playing with fire, even if you have low stress.

I always took pride in my ability to work 50 hours at a stretch whenever the situation warranted. But I was so spooked after seeing the scientific evidence last week that since Saturday night, I ensure I do not even set the alarm clock under 7 hours. Now, that is a nice excuse to get some more sleep. J

 

Unfortunately, Ranjan Das is not alone when it comes to missing sleep. Many of us are doing exactly the same, perhaps out of ignorance. Please forward this mail to as many of your colleagues as possible, especially those who might be short-changing their sleep. If we can save even one young life because of this email, I would be the happiest person on earth.