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From the death of Ranjan Das… do you have enough sleep?

November 30, 2009 Leave a comment

Ranjan Das Passed Away on Wednesday, 21-October-2009

SAP India CEO Ranjan Das Dies After Gym Workout

Ranjan Das, CEO and MD of SAP Indian subcontinent
died after a massive cardiac arrest in Mumbai on Wednesday.
One of the youngest CEOs, he was 42


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’:

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 and heart 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 ).

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.

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 line ).

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.

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/article to as many of your colleagues/friends 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.

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Heat = Decongestant

November 26, 2009 Leave a comment

I didn’t know that heat can be such a good decongestant. Not only for sweat glands, sweat pores, also for nose, ears and…. whatever “holes” you can think of. (Yes, be scientific please?)

This evening was really hot! It was like no wind at all kinda hot. Went jogging at Komanwel Park. Perhaps I was too used to nocturnal jog, now when I suddenly switched back to day time jog, somemore the weather was so hot, I felt like I almost kena heat stroke. And yeah, today had slight improvement, maybe about 20 seconds faster than last time, finished 7 rounds in 19++mins. Towards the end, I thought my lungs were burnt in my thoracic cavity already. It was SOOOO HOTTT!!!! I was literally realeasing steam, no longer sweat, from the sweat pores all over my body, from head to toes.. Gosh..!!!

My room was steaming hot, and while I was sitting down and letting myself to cool down, my stuck nose was cleared after a few sneezes, all the nasal secretion were cleared, and so as ears (ears no shit okay!)

 

 

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Interesting, and very catchy!! =D

November 25, 2009 Leave a comment
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Purposes

November 25, 2009 Leave a comment

Some people go to library to study everyday, because they want to pass the exam. (^_^)

Some people don’t want to share their knowledges, because they afraid that other people may do as well as them, or even better. (-_-)

Some people join a run, because they want to test their determination and consistency. (^_^)

Some people join a run, because they want to win a medal. (-_-)

Some people climb a mountain, because they want to challenge themselves, and get the satisfaction upon reaching the peak. (^_^)

Some people climb a mountain, because they ………terasa. (-_-)

Some people play musical instruments, because they found it therapeutic and relaxing, give them a sentimental side of the reality. (^_^)

Some people play musical instruments, because they think that is cool, so that they can show off and woo girls. (-_-)

Some people scold other people, because they care of them and for their own benefits. (^_^)

Some people scold other people, because they want to make themselves feel superior. (-_-)

Some people live for the fortune
Some people live just for the fame
Some people live for the power, yeah
Some people live just to play the game

XD

Yes, there are a lot of things, which we need not a reason to do so. Why do people tend to ignore the true joy, and do such thing just to achieve another target, or reach another goal?

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Sincerity, Precious? 真诚,值几个钱啊??

November 25, 2009 2 comments

Sincerity, how precious is it???

真心诚意地付出,究竟有多少人会领情呢?

从小,父亲就循循善诱,灌输我们为人“真诚” 的做人道理。一直以来,父亲待人处事的态度都是令我尊敬的。直率,真心,坦诚,这些都是他教会我和哥哥的。也所以一直以来,我都抱着一种态度与哲学,认为只要你真心诚意付出,善待别人,别人也一样会投桃报李,对你投以善意的回报。但我之所以对此想法有所动摇,是打自上学院之后开始。

我学到了,不必奢望。别妄想“付出=回报”。别人不一定会因为你的真诚,善意付出而像你伸出橄榄枝。甚至,恶言相向,冷嘲热讽,视若无睹,目中无人,这些都是家常便菜。我也习以为常了。

同时,也别想改变一个人的想法。不要以为自己是卡耐基,以为自己有多大的能耐,能够帮别人洗脑,能够改变一个人。千万别试图那么做,因为到头来你所付出的善意,什么都不是。所谓江山易改,本性难移,狗是改不了吃屎的。所以何必浪费自己的时间,浪费大家的时间,最后反而伤了和气?真是自讨苦吃,不自量力。

所以我试图保护自己,掩饰自己的想法,因为反正说出来,也没有人在乎,没有人会听。就像是空气一样。诶?可能连空气都不如,因为所谓空气,当你需要他的时候他无所不在,你或许因而忽略了他的存在; 但当你失去它的时候,你会察觉,会痛苦,因为你不能没有他。所以我说,是连空气都不如。。。

有人问我说,“这样子,你快乐吗?” 。。。快乐吗?不见得,但至少不会受到伤害。至少不会撞倒焦头烂额之后,却只能自己默默疗伤。可悲,可叹,可泣。。。

当然,不必说得那么悲观。我相信还是有和你一样的人,怀着一样宽容的心,对你投以善意的微笑。即使只是简单的微笑,只要是发自内心,你就无法想象它的威力有多强大,让你一瞬间变成巨人,让你冰封的心瞬间融化。我依旧感恩,感激。谢谢你们!

所以问题的关键终究在于,有多少人会领情???

How many people will really appreciate what you’re giving out with your true-heart??

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Personality

November 24, 2009 Leave a comment

Come to the point when I have to do a recollection, I realised that it’s still the same component which is triggering the same issue in me myself.

It is my personality, my character, my attitude, and my way of interpreting towards such issue. Different people’s interpretation varies, sometimes quite a lot. Therefore it might be good to just hold your stand. There is no neccesity to force yourself to accept something which might please the other people but eventually upset yourself. No point impressing the 2nd and 3rd parties whilst at the 1st place you are not.

Some might say, you might miss something. Yea I have to admit I did. But what’s the matter? If it’s yours, it means it. If it ain’t yours, you shan’t go for it.

Some might even say, if you didn’t try, how do you know it’s not yours? Again my answer is the same, this is me.

Yes, that’s me. Lim Kian. The always silent, speechless, and simple Lim Kian. The one who likes listening to songs, musics, Chinese songs. The one who likes to sing. The one who likes to listen!! And the one who likes piano. And maybe the one who is always being boring. Buy yeah, that is me, the true me.

So, no point being unhappy. At least, I am being myself, I shall be happier, shan’t I?

Smile, and I’ll get over it. =) And I’m glad that I have mastered this new skill of emotional management. Maybe not mastered, but at least I have the ability in my hand. I am seriously grateful for that. =)

 

Here I would like to share this with you, who have read this entry. Please do not bother to care what she is singing. Just lean yourself to the back of chair, relax and enjoy, with the great pictures. =)

 

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I pity the boy, seriously…

November 23, 2009 Leave a comment

Ouch!!

 

I mean it, really kesian him.

If it were to be happened in front of me (not saying happen on me *touchwood*), I might have a high risk of having my jaw dislocated. =.=””

See, what is the probability of getting chased by a wild pigeon, and shitting “defaecating” on you? (Dr Sri Kumar doesn’t allow non-medical term to be used.)  The photographer who took this shot shall be awarded the best photographer, at the same time, an evil photographer. Cos he/she still taking picture instead of giving the poor little boy a hand to chase the cunning unknown flying species away.

This picture indicates a Chinese proverb, 袖手旁观。。。

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