Modern Living comes with a price
Depleted soil conditions, pollution, chemicals, food processing procedures, junk food, medicines like antibiotics, and lifestyle choices such as smoking, alcohol and lack of exercise – all conspire to deprive us of our essential nutrients.
Anyone unable to have a balanced diet – which includes at lest six fruits and vegetables a day, whole grains, dairy products and small servings of lean meat, poultry or fish, may need daily supplements. There is no one “magic bullet” which contains all the essential nutrients. The ideal foundation for everyday good health includes taking a multivitamin, antioxidant and fish oils, combined with a balanced diet, which includes plenty of pure water.
The main reason for taking supplements is to address any nutritional deficiencies – because many of us rely on fast-food and have no time to prepare well-cooked nutritional meals.
Omega-3 esseital fatty acids (EFAs)
EFAs are essential for proper nervous system and brain function. They can be found in dark oily fish like tuna and salmon, flaxseed oil and pumpkin seeds. Flaxseed oil is nature’s richest source of omega-3 EFA, containing 35 to 65% alpha-linolenic acid. It also contains other fatty acids inlcuding 20% omega 6 linoleic acid and 18% oleic acid, a monounsaturated omega 9 fatty acid. Because it is a rich source of alpha-linolenic acid, flaxseed oil can help to correct an Omega 3 deficiency, which may be the underlying cause of some chronic skin conditions. It helps to nourish your skin from the inside out and is a favourite of skin and beauty therapists worldwide.
Fish high in Omega 3 fatty acids – sardines, trout, mackerel, anchovies, and tuna are highly recommended. Fish bones from tinned salmon and sardines are also a very good source of calcium. Howere, one would have to eat a lot of such fish to get the right amount of nutrients. Therefore, if one does not consume adequate amounts of fish regurlary, the fish oil supplements may be helpful. Fish oil provides 2 special Omega 3 polyunsaturated fatty acids called docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).
DHA makes up to 25% of the brain’s grey matter and is essential for maintaining a healthy nervours system and mood balance. It is also very important for the health of the eyes and vision. Recent research suggests that Omega-3 fatty acids may reduce the risk of heart disease and some types of cancer.
Antioxidants Free radicals are highly reactive molecules produced during normal metabolism or as a result of an unhealthy diet or exposure to pollution, tabocco smoke and chemicals. Research shows that they are linked to over 100 different diseases including arthritis, heart disease and even some forms of cancer. Antioxidants, which can neutralise the damaging effects of free radicals, are found naturally in many foods, including fresh, colourful fruits, vegetables and nuts. Common antioxidants include Vitamins A, C, E, betacarotene and trace minerals like Selenium, Zinc and Manganese.
Some experts believe that certain minerals are depleted in our soil, and therefore much of our produce may be deficient in important minerals as well. For example:
Zincis important for our immunity
Chromium aids carbohydrate metabolism
Selenium is an antioxidant and appears to preserve elasticity in the skin and hair. Selenium is believed to be defcient in most soils worldwide.
Magnesium – when we are stressed, magnesium may become depleted, and so a constant supply may be required. Magnesium can be naturally foun in green leafy vegetables, whole grains, nuts and seeds.
Magnesium Is one of the most common nutritional deficiencies
1. Common symtoms include tense muscles, twitches, muscle soreness/weakness, cramps, spasms and tension headaches.2. Other symtoms can include constipation and mestrual cramps and cardiovascular symptoms may involve high blood pressure and palpitations.3. Anxiety, restless sleep and depression are common signs affecting the nervous system, and other general symptoms include breast tenderness and carbohydrate/sweet cravings, especially for chocolate.
4. Consuming lots of caffeine, alcohol, sugar, sodium or soft drinks increases the risk of Magnesium deficiency. Those suffering from PMS or prolonged stress, and people on certain medications, including diuretics, corticosteroids, antibiotics and oral.
Essential [Including: AO Pro + Chelated Mineral]
[84 Tablets / Bottle Price : RM233.00 / set]
USANA’s Essentials, including AO Pro, are designed to support general
health and well-being and to combat the damaging effects of free radicals. Together with Chelated Mineral, the Essentials provide the advanced nutritional foundation that every adult needs every day for lifelong health. Chelated Mineral contains a broad spectrum of minerals including zinc, selenium, magnesium, chromium, iodine, copper, manganese, and vanadium to give your body the elements needed for optimal health. Minerals play many essential roles in the body. Many vitamins and enzymes need a mineral co-factor for proper function.
10 Reasons Why USANA Should Be Your Opportunity of Choice
1 STABILITY
USANA is a solid, publicly traded company that was founded in 1992. We have passed the pioneering stage where many new companies fail and are currently entering the momentum stage where fortunes are created.
2 EXPERIENCE
Dr.Myron Wentz, the Founder and Chairman of the Board of USANA Health Sciences, has years of hands-on experience in international business. USANA has a solid management yeam with years of successful business leadership.
3 QUALITY USANA manufactures and packages many of its own products in its own state-of-the-art facilities. USANA guarantees the quality and potency of all its products.
4 CREDIBILITY World-class ahthletes, best-selling authors, motivational speakers, and experienced business professionals have already joined forces with USANA.
5 EXPERT TRAINING
As a USANA Distributor, you have the opportunity to be trained by the best in the world iin the areas of health, wealth and empowerment.
6 LEADING-EDGE TECHNOLOGY
USANA develops its products using the latest research. The company has collaborated on research with scientists at the Linus Pauling institute and has sponsored unique research at the Cardiology Research Institute in Moscow.
7 FREEDOM You are free from the typical work week. Your life is on your schedule.
8 EXPLODING MARKET
Seventy-six million-baby boomers are aging, and they are looking for products that make them look and feel better. USANA is designed to help you meet this demand by offering quality products in a nutrition market that has tripled over the last few years.
9 FAIR AND LUCRATIVE COMPENSATION
USANA’s compensation plan allows all people an opportunity to succeed.
10 INCENTIVES
From travelling the world to staying at the finest hotels and relaxing in splendour, USANA Distributors are treated like celebrities as they reach for the stars.
If you could pick the right foods to help you get the best sleep possible, wouldn’t you? And if you knew which foods would hinder your restful slumber, wouldn’t you avoid them? Now’s your chance to learn which foods to eat, and which to steer clear of for a good night’s sleep.
Reach for Tryptophan-Rich Foods
We’ve all heard of warm milk’s magical ability to send us off to dreamland. Do you know why it’s true? Dairy foods contain tryptophan, which is a sleep-promoting substance. Other tryptophan-containing foods include poultry, bananas, oats, and honey.
Indulge Your Craving for Carbs
Carbohydrate-rich foods complement dairy foods by increasing the level of sleep-inducing tryptophan in the blood. So a few perfect late night snacks to get you snoozing might include a bowl of cereal and milk, yogurt and crackers, or bread and cheese. Avoid an all-carb snack that’s also high in sugar, since the sugar low that will follow may disturb your sleep.
Have a Snack Before Bedtime
If you struggle with insomnia, a little food in your stomach may help you sleep. But don’t use this as an open invitation to pig out. Keep the snack small. A heavy meal will tax your digestive system, making you uncomfortable and unable to get soothing ZZZs.
Put Down the Burger and Fries!
As if you needed another reason to avoid high-fat foods, research now shows that the more fat you consume during the day, the less likely you will be to have a restful night.
Beware of Hidden Caffeine
It’s no surprise that an evening cup of coffee might disrupt your sleep. Even moderate caffeine can cause sleep disturbances. But don’t forget about less obvious caffeine sources, like chocolate, cola, tea and decaffeinated coffee. For better sleep, cut all caffeine from your diet after noon each day.
Medications May Contain Caffeine
Some over-the-counter and prescription drugs contain caffeine, too, such as pain relievers, weight loss pills, diuretics, and cold medicines. These and other medications may have as much or even more caffeine than a cup of coffee. Check the label of nonprescription drugs or the prescription drug information sheet to see if your medicine interferes with sleep or can cause insomnia.
Skip the Nightcap
Here’s the catch-22 with alcohol: It may help you fall asleep faster, but you may experience frequent awakenings, less restful sleep, headaches, night sweats and nightmares. If you’re consuming alcohol in the evening, balance each drink with a glass a water to dilute the alcohol’s effects.
Beware of Heavy, Spicy Foods
Lying down with a full belly can make you uncomfortable, since the digestive system slows down when you sleep. And spicy cuisine can lead to heartburn or GERD. Make sure to finish a heavy meal at least four hours before bedtime.
Keep Protein to a Minimum at Bedtime
Sorry Atkins. Protein, an essential part of our daytime fare, is a poor choice for a bedtime snack. Protein-rich foods are harder to digest. So skip the high-protein snack before bedtime and opt for a glass of warm milk or some sleep-friendly carbs, like crackers.
Cut the Fluids by 8 P.M.
Yes, staying hydrated throughout the day is great for your body, but curtail your fluid intake before bed. You’re sure to have interrupted sleep if you’re constantly getting up to go to the bathroom.
Don’t Be Fooled by a Relaxing Smoke
Nicotine is a stimulant, with effects similar to caffeine. Avoid smoking before bedtime or if you wake up in the middle of the night.
In The American Journal of Clinical Nutrition, it was found that foods which cause a rise in blood sugar (what is called a high glycemic index) can shorten the time to fall asleep, if eaten about 4 hours before bed. The researchers do not know exactly why this occurred, but the thought is that they raise levels of serotonin and tryptophan.
The study was done in Australia at The University of Sydney, where they studied 12 normal men who were 18-35 years old. The men, who had no sleep problems, spent three nights at the researchers’ sleep lab. They took one week off between stays at the lab. These guys would fast for 5 hours and then be given a meal of rice and steamed veggies with a light tomato sauce. Each experimental condition would have a different type of rice — jasmine (high glycemic index) vs. long grain (lower glycemic index) — and be given the rice at a different time before bed. The subjects were then timed at how long it took them to fall asleep once in bed.
It was discovered that jasmine rice four hours before bedtime had them falling asleep in nine minutes, on average. The same meal 1 hour before bed had them falling asleep in nearly 15 minutes, on average. The slowest to fall asleep were those who ate the long-grain rice meal four hours before bedtime, taking nearly 18 minutes, on average.
BIOMEGA III PLUS™ Now comes with a DOUBLE Concentration of EPA and DHA, an extra boost of vitamin D and natural lemon oil to reduce the fishy aftertaste! Still the purest with the double molecular distillation!
No nutritional program is complete without a high quality source of beneficial omega-3 fatty acids, and with the NEW BIOMEGA III PLUS™, you can now obtain twice the potency of most fish oil supplements!
USANA’s BIOMEGA III PLUS™ is produced from cold-water, deep-sea fish oil and contains a balanced, highly concentrated daily dose of two important omega-3 fatty acids: eicosapentanoic acid(EPA) and docosahexanoic acid (DHA) in two convenient capsules per day.
Supports healthy blood pressure and cholesterol
Contains twice the potency of most fish oil supplements
Offers exceptional purity – virtually free of harmful contaminants
Contains natural lemon oil that reduces fishy aftertaste
HEALTHY FATS
Omega-3 and omega-6 fatty acids are the biosynthetic precursors of a family of compounds called eicosanoids (prostaglandins, thromboxins, and leucotrients). These compounds are hormone-like substances that help retian normal health processes in our bodies. It is important to maintain an appropriate balance of omega-3 and omega-6 in the diet as theese two substances work together to promote health. Yet despite the clear health benefits associated with omega-3 fatty acids, dietary surveys indicate that most of us do not obtain enough omega-3 fatty acids from our diets. In 2002, the American Heart Association issued new guidance on fish and fish oil consumption, because results of large-scale epidemilogical studies and randomised controlled studies showed that omega-3 fatty acids in fish oil support cardiovascular health.
In addition to the heart health benefits, studies have shown omega-3 fatty acids, in the form of fish oil supplements, to be effective in supporting healthy joints, promotiong optimal neural development and function, and maintaining good bone health. Finally, DHA is also an important structural component of the retina and is, therefore, essential for eye development and growth.
EARLY CHILDHOOD DEVELOPMENT It is important that women of childbearing age who are pregnant or may become pregnant get proper nutrition to ensure the best possible development for their baby, including getting sufficient amounts of omega-3 fatty acids. DHA is one of the dominant fats in the nerve cells of fetal and infant babies brains, and research is beginning to suggest that omega-3 fatty acids are critical to the development of the brain before birth and during early childhood. Most commercially prepared infant formulas are now fortified with DHA to support health and nervous system development.
Nutrimeal™ is a great-tasting, low-glycemic meal replacement that contains quality protein, carbohydrates, dietary fiber, and many micronutrients. Each serving of Nutrimeal™ contains 8 grams of dietary fiber, which can help maintain a healthy heart and circulatory system.*
THE BENEFITS OF SOY AND WHEY PROTEIN
Each serving of Nutrimeal™ provides 15 grams of soy, whey and other proteins. (French Vanilla Nutrimeal™ contains all 15 grams of protein as soy). Soy may help maintain cardiovascular health, diastolic blood pressure, and HDL-cholesterol levels, provided they are healthy to begin with. Soy protein is a complete protein, containing all of the essential amino acids in optimal ratios and in a highly digestible form.
Nutrimeal™ contains numerous soy phytonutrients, which may help support a healthy immune system. It also has guaranteed levels of soy isoflavones, which have antioxidant effects that may help maintain bone health and moderate natural hormone cycles.* Whey protein, which is also easily digestible, is an excellent source of amino acids essential for building a healthy body.
LOW-GLYCEMIC FORMULA
Help reduce the frequent carbohydrate cravings and health risks associated with a high-glycemic diet. Nutrimeal™ has now been reformulated for a low glycemic index of 23, providing sustained energy and greater satiety throughout the day.
Contains 8 grams of dietary fiber per serving, which can help maintain a healthy heart and circulatory system*
Dutch Chocolate and Wild Strawberry Nutrimeal™ provides 15 grams protein from soy, whey, and other sources
French Vanilla Nutrimeal™ provides 15 grams of soy protein
Glycemic index of 23
Low-glycemic foods may help inhibit fat-storage mechanisms in the body
Helps reduce carbohydrate cravings and deliver sustained energy
Did you know USANA Health Sciences is a company that epitomizes Total Domination? The list of accolades is extensive: Top-rated nutritional supplements. World-class athlete sponsorships. Award-win ning international convention. Repeatedly named the best. USANA is in a class by itself. Are you in the right industry? Are you with the right company? More info
Nutritional supplements play a vital role in the development and growth of children. They provide important ingredients for the normal development of mind and body and also provide a defense against diseases. One of the best products in this category is Usanimals from Usana Health Sciences.
The first 12 years of a child are crucial in the process of becoming a healthy adult. The child learns to walk and run, jump and play and communicate with others. They perform a range of activities from the most simple to highly complex. Their bones grow in size, muscles develop in strength and the brain starts coordinating the various activities of the body. These early years set the foundation of the future life to come.
Young children have abundant energy. They play, run and jump throughout the day but are not tired an ounce. Their little bodies are a powerhouse of energy, sometimes producing more energy than what an adult requires, to support this frantic activity. They also need a constant supply of nutrients like vitamins and minerals for the body’s nourishment and proper functioning of cells.
Children who do not get sufficient nutrition are beset with various mental and physical ailments which continue to trouble them all their life. Sadly, millions of children worldwide are malnourished. They do not have access to a wholesome meal daily. This is not just true of third-world countries. Children in advanced nations also suffer from poor nutrition but for different reasons. They tend to develop a taste for processed food, like burgers and fries, which is nutritionally substandard as compared to fresh fruits and green leafy vegetables. Important minerals and vitamins like zinc, calcium, magnesium and vitamin B6 are regularly missing from their daily diets.
Usanimals are dietary supplements for children between 13 months and 12 years. They comprise of several vitamins and essential minerals. They also contain a large amount of Vitamin E and C, which are known for their antioxidant properties. Usanimals are produced by Usana Health Sciences under their Usana Essentials product range.
Children specially love the chewable tablets which come in the form of funny animal shapes. Usanimals have a wild berry flavor prepared from a phytonutrient combination of wild blueberry, raspberry, blackberry and cranberry fruit powder. Parents like the fact that they are sugar-free. However, they contain a natural sweetener.
Usana products have been consistently rated No.1 in studies that compared hundreds of nutritional products in Unites States and Canada. They are the most effective and safest nutritional supplements for young and growing children.
By Angela On April 17, 2009
http://healthiswealthrevolution.com
Are you having problems getting your kids to eat their vitamins? Great-tasting USANIMALS help make nutrition fun, with an improved taste and smaller, easier to eat size. With children’s lifestyles and growing bodies, it’s crucial for them to receive adequate vitamins, minerals, and antioxidants. USANIMALS provide a full array of these nutrients in amounts designed specifically for children. USANIMALS include large doses of vitamins C and E, two of the most powerful antioxidants needed by kids today. USANIMALS also contain a new antioxidant phytonutrient blend of blackberry, cranberry, raspberry, and wild blueberry fruit powders. Your children will love the natural Wild Berry Blend flavor and new animal shapes that are smaller and easier to eat.
A christmas gift that give your loved one a beautiful, younger and healthier skin!
Sense is a complete line of skin-care products with NO ADDED CHEMICAL PRESERVATIVESand NO ADDED PARABENS.Developed by scientists and recommend by dermatologists, Sense products patented Self-Preserving Technology that make products stay fresh naturally. With pure-plant bioactives and exclusive nutrient complexes, Sense products are designed to revitalise cells, where healthy, beautiful skin begins! For HER… For HIM…
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Order Steps:
1. Place the order(s) by send in msg in email to health@oliveswellness.com
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Many liquid(including spray-based) supplement manufacturers claim that because their product is in a liquid form that it is more bioavailable. These are often referred to as colloidal, ionised or mineral salt supplements. There doesn’t seem to be any credible scientific evidence to support the use of liquid/spray supplements. From scientist research, in fact they have very little nutritional value. There are two other forms of minerals lead to maximum absorption in the digestive system and provide maximum bioavailablity to cells. These are:
1. mineral-amino acid chelates 2. mineral-organic acid complexes (often known as Krebs cycle intermediates eg. citrate, gluconate).
In response to these claims it is important to understand that most nutrients are absorbed by the small intestine, unless they are taken sublingually (under the tongue) or injected. When you ingest a supplement in either a liquid or tablet form, it must first go through the stomach before it is then absorbed by the small intestine. Although the idea that liquid supplements would be absorbed quicker as the body doesn’t need to break them down sounds good in principle, reality is, the body doesn’t work that way.
Unlike most medicines, vitamins don’t need to be absorbed into the body quickly, therefore the effectiveness and stability of the vitamin are probably more important factors to consider when debating liquid vs tablet supplements.
A well-made tablet provides a very effective delivery system and is the chosen form of most pharmaceutical medications. This is because tablets have been shown to be a very efficient delivery system for medications. Why would vitamin and mineral supplements be any different? Does anybody doubt that an aspirin tablet is less effective because it comes in a tablet? Tableted products provide the advantage of an increased amount of active ingredient (almost 3 times as much as a capsule and much more than a liquid or spray) and in general, the stability of tablets is also superior to liquids.
Although we have heard that there was once a statement in the Physician’s Desk Reference (PDR) that suggested that a particular liquid supplement was more bioavailable in the liquid form, we believe that this has since been removed because it could not be substantiated. In recent editions of the PDR there have been no such claims. Given the stability and safety we personally recommend tablets.
There’s the old wives’ tale about the worthlessness of vitamins because “they just make expensive urine” or “you just pee them out” or other variations on the theme.
While it may be true that tablets can pass through a person’s digestive system without breaking down, when this occurs it almost always reflects problem with something other than the pill itself.
It can happen, for example, when those with an already-weak or poorly-functioning digestive system (such the elderly or convalescents) take cheap drugstore or supermarket vitamins with an insufficient amount of solid food. High-quality name brand supplement makers actually invest considerable R&D resources to ensure their products are shelf-stable but break down completely and quickly, which is not an easy task from a formulation point-of-view. Money must be spent and tablet space devoted to non-nutritive ingredients that only assist in tablet disintegration and absorption. For example, high quality multivitamins tablets usually contain tiny cellulose beadlets that expand when they absorb water, helping to break down the tablet within the stomach.
It’s not hard to see where this one came from. Anytime you take a multivitamin or a B complex, you’re going to get some vitamin B2 (riboflavin). B2 markedly changes the color or urine, usually making it much yellower. Thus when someone visit the bathroom an hour or so after taking their supplement, it’s easy to see why they might conclude that their vitamins have been wasted and have not been absorbed.
But neither is the case. Vitamins from supplements are absorbed the same way as vitamins from food; they have the same fate. No vitamin, whether from food or supplements, can go directly from the stomach to the bladder. The only way vitamins can change the appearance of urine is if they have been filtered from the bloodstream by the kidneys, and the only way that can occur is if the supplement has been absorbed from the digestive tract, and the only way that can occur is if the supplement breaks down easily or is otherwise manufactured to be bioavailable.
So, contrary to the myth, when you see color changes in your urine associated with your supplement, it’s not evidence of it being wasted, it’s confirmation that it’s been broken down, absorbed and made available to body tissues.
The commercial claims for consuming liquid, colloidal, ionised products appear to be without scientific basis. Furthermore, many such products do not even list the amounts of the various nutrients. In other words, you have no way of knowing what you are and aren’t consuming. Some companies who market such products employ devious advertising claims that mislead consumers. It also needs to be noted, that some of these companies only market mineral products – as if vitamins and other nutritional factors were of little importance! Finally, if you want value for money, choose products that are backed up by science. That is, products with mineral-amino acid chelates and/or mineral-organic acid complexes.
Different forms of supplements:
Liquid supplements. People often seek out liquid supplements based on their belief that liquid supplements absorb faster and are therefore better than other forms. They might, but, again, this difference is not great enough to amount to a noticeable or significant nutritional difference, so that’s not really a great reason to go liquid. And as we’ve said, when it comes to essential nutrients, slower absorption may be better. Liquids do offer a lot of flexibility with dosing and are very easy for most people to take. Drawbacks? They are always more expensive on a dollars-per-nutrient basis and their shelf life is shorter than with other formats. They are heavier to transport. They’re not portable like capsules and tablets. They often require refrigeration. Depending on the how it’s made, a liquid supplements often have problems with ingredients settling to the bottom between uses. Even when the bottle is shaken before each use, dispersion of ingredients is imprecise and less consistent than with capsule and tablet products.
Powders can be very cost-effective on a dollars-per-nutrient basis, but are also the least convenient to use, since they must be mixed into a liquid, shake or a food. Powders do offer great flexibility with dosing – you can make much finer adjustments to the dose than with tablets and capsules. For supplements taken in gram quantities such as creatine, protein and glutamine, powders are much, much more practical. For example, a typical 5-gram serving of creatine is easy to take; a small scoop of tasteless powder mixed in with water or juice. But to get that same dose with capsules, you’d need 10 x 500 mg capsules or 5 x extra-large 1g capsules.
Chewables need no explanation. But they always cost more on a dollars-per-milligram basis and tend to be lower potency when compared to comparable products in tablet and capsule form. They also usually have some sugar and flavorings added, which many health-conscious people strenuously try to avoid. So chewables are best-reserved for children or those people who really can’t swallow tablets or capsules.
Tablets are the most cost-effective supplements in general because they are less-expensive to manufacture than other formats. Tablets allow the manufacturer to pack the most material into a given space. From the manufacturing standpoint, tablets are the most shelf-stable choice and retain their potency over a longer time than liquids, powders and most capsules. Tablets can be offered in the widest range of sizes and shapes. And as long as you stick with a name-brand product and take it as directed, you needn’t worry about absorption issues with tablets. Drawbacks to tablets? Large tablets can be hard for some people to swallow. Tablets don’t offer the flexibility of dosing that liquids and powders do.
A test that you can do at home
Try to put any tablet in a glass of warm water with a tablespoon of vinegar and watching it dissolve in a few hours. The human stomach is much more acidic, much warmer and subject to a lot of physical motion, so tablets will dissolve much better in your body. If you do such a test you’ll find that some brands dissolve much better than others. Many dissolve just in water. In fact, a gradual dissolution is ideal as that way your body absorbs the nutrients bit by bit which is preferable to one big hit. Furthermore, a product which is designed to be consumed several times a day, not just once, can provide you with optimum round-the-clock anti-oxidant protection.
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’: 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).
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 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.
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 J)
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 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.
