This is a mail from the person working with a Software Company
Dear colleagues, I am working in Blore Software City ...
I wanted to share an incident of my life with you, hoping that it may be an eye opener to you so that you can live more years.
On 27 th October afternoon I had severe heart attack symptom and I was rushed to the hospital.
After reaching to the hospital the doctors prescribed a test called angiogram. This test is basically to identify blood flow of heart arteries. When they finished the test they found a 94% block in the main artery, please see the image below with red circle.
At this point I wanted to share my living style which has caused this block in my heart arteries. Please see the below points of my life style, if any of these points are part of your life style then you are at risk, please change yourselves.
1. I was not doing any physical exercise for more than 10 years, not even walking 30 minutes a day for years..
2. My food timings are 11:00 AM Breakfast or no Breakfast, 3:00 PM to 4:00 PM Lunch and dinner at 11:00 PM to 12:00 AM.
3. Sleeping in very odd timings, going to bed between 12:00 AM and 3:00 AM. Waking up at between 9:00 AM and 10:30 AM .... Some times spending sleepless nights.
4. I used to eat heavily because of long gaps between lunch and dinner (and I used to make sure that Non-Veg is available most of the time, there were times when I did survey on city hotels to find delicious Non-Veg dishes). I was never interested in vegetable and healthier food. (It's not that you avoid Non-veg)
5. Above all I was chain smoker form years.
Once they identified the major block they have done immediately a procedure called angioplasty along with 2 Stents, mean they will insert a foreign body into the heart arteries and open the blocked area of arteries. Please see the below image after the procedure.
I learnt form the doctors that 60% people will die before reaching the hospital, 20% people will die in the process of recovering form heart attack and only 20% will survive. In my case I was very lucky to be part of the last 20%.
1. Need to have physical exercise for minimum of 45 minutes daily.
2. Eat your food at perfect timings, like how you eat during your school days. Eat in small quantities more times and have lot of vegetables and boiled food, try to avoid fry items and oily food. Fish is good than other non-vegetarian food.
3. Sleep for 8 hours a day, this count should complete before sun rising .
4. Stop smoking.
5. Genetic problems, we can not avoid but we can get away from it by having regular checkups.
6. Find a way to get relived from the stress (Yoga, Meditation etc).
So I urge you all to please avoid getting into this situation, it is in your hands to turn the situation up side down, by just planning / changing your life style, by following simple points above. Because life is wealth and GOD gives you life only once. I pray to GOD that no one should face this situation. If you find it's useful you can forward this mail to your friends and lovedones.....
[---------Health is Wealth....... ;-)
Friday, December 18, 2009
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': Boss' Day Out: Ranjan Das of SAP India.
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 ).
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.
· Short sleep duration ( <5>
· 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.
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 ).
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.
Saturday, December 12, 2009
Life is beautiful. The moments that you read these words, just now is history. The decision that you took to read this blog is past. You will never ever get it back in your life. See how precious each moments are.....
Can you imagine the speed of time? Remember your school days, college days and the days you shattered jokes with your friends and dear ones... Can you feel something now in your mind, in your body? The power and influence of nostalgia. Some may laugh and some may cry. Some may wish for a re-occurrence of those days. But Life will say "Sorry". Because life is helpless.
Each moments that you get, enjoy it with full heart and soul. Life is too short and make life beautiful.