May 13th Sweltering Heat Wave has been hitting Singapore

Today we are experiencing a heatwave. The weather this past week has been hovering in the mid to high 30s C and every kind of exercise will require double the effort and lots of rehydration. I decided not to go cycling at 10 am - which is something of a routine for the past 3 months or so, and decided to go home early and do some household chores.

Late in the afternoon, when it was slightly cooler, I did some light exercises and some gardening. At the 3rd age, I must be mindful of the vagaries of my age and take appropriate measures that I do not overstrain my body.

The heatwave is a consequence of the world's global warming which I am fearful has reached the 1.5 C tipping point of no return and like what the climate experts have said all along. Countries which always have had relatively mild weather, will have to brace themselves for weather shocks and the ones who are not prepared, the citizens will be worse for it.

A recent run at night at West Coast Park 

 

Business is very much like a Sudoku Puzzle.

Every Sunday, I religiously cut out the weekly Sudoku Puzzle and attempt to finish in.

Most times I am successful, occasionally I fail and the reasons I fail are :

a) Impatience

b) Brain is not functiong effectively that Sunday morning

c) Carelessness (see (b))

d) Too tough.

Today, I managed to get 90% of the puzzle done. Left with about 10 squares (out of 81) with 

2 options to choose from, I decided to use the pencil and go with 1 option at the bottom left corner.As you can see, the circles of 6,8 are written in, so I decided to first go with the "8" at the extreme left square (bottom left Square 1).

After about 8 moves, I reached a "double number", meaning that there were 2 same numbers on the same line, which means that the solution was wrong.

I went for my trusty eraser, and changed it now to "6" at the Bottom Row extreme left square and "8" at Bottom Row Square 3. The game finished and I successfully completed it !

Business is like that, no matter how your gut feels, plan for failures are dead ends. Leave open an exit route, to erase the bad mistakes, or learn from past mistakes and move on to the finish line. Of course, business is not so simple as that and one needs plenty of :

a) Luck

b) Funds inflow to maintain stable cashflow

c) Support from customers who will give you renewed streams of income

d) Proper strategy and perfect timing to size up and scale up at the correct time

e) Perseverence during the very tough moments, when you are under extreme pressure.

f) Having the energy and health to see through your goals as well as having the second tier management team to execute your plans thoroughly leaving no stone unturned

g) Having the right digital marketing strategy to boost your presence and footprint so that you are seen as the 'player' in the niche which you are in.

 

4 Major Challenges as Highlighted By our Deputy Prime Minister

Recently our DPM Mr. Heng S. K. highlighted 4 challenges for Singapore in the immediate forseeable future. The current economic and climatic landscape is very uncertain, the world may be heading for a recession (Singapore has had 1 Q of negative growth already) and there are many challenges confronting the world, the main 3 are :

a) East - West Geopolitical conflict (USA and China are the most obvious), with the situation regarding Taiwan and the numerous claims of information theft, hacking, military exercises and espionage raising the tensions in South East Asia every other week.

b) Ukraine - Russia war. This has been going on for over 1 year, and the economic impact has been ever rising costs of food, and other resources like building materials. The threats made on both sides are also very unsettling.

Rainy Days and Mondays 

c) Global Warming. We are facing very cold 'winters' or  months on end where it rains day in day out. Countries in the temperate zones are facing hotter springs, and summers. The ice caps have melted way beyond what they used to be 50 odd years ago. Fires and floods these last 5 years are commonplace in places where there were'nt ever before.

Singapore has nothing to sell as far as natural resources. We only have a deep harbour. We cannot and probably never ever be self sufficient  because, we cant feed our population anything. We have been first a fishing village some 200 years ago, then a town for entrepot trade between East and West, a manufacturing hub from the 70s to late 90s for Western producers, an IT Hub, a banking centre, a nice place to visit for 3 - 4 days (gaming and all things mad made we have).  And that's IT. 

These days, we have gone into Advanced Remanufacturing, which is higher value added manufactuting ; with several data centres such as AWS and Google. Numerous pharmaceutical giants have set up shop here, such as Pfizer, Moderna to name just 2. We are a research base for quite a number of biomedical manufcaturers and lately, even the EV makers have set up shop here.

We must remain nimble. We have no choice.

The 4 challenges facing our aging population : 

a) Rising costs of living (inflation)

b) Healthcare Consumption - expected to increase with more older people living longer

c) Retirement Adequacy

d) Economic Dynamism    

Hypoxic Training ; Controlled Environment with Low Levels of Oxygen ; Scientific Studies and Results in Post Here

The data and research done by Sports Scientists, Professors G. Millet, B.Roels,L.Schmitt,X.Woorens et al from multiple universities such as Institute of Sports Sciences, University of Lausanne, Switzerland etc. is quite comprehensive.

There are typically 4 different types of key studies :

a) Live High Train High

b) Live High Train Low

c) Live High Train Low and High

d) Live Low and Train High

All these studies are as a result of the near miraculous performances of many athletes who participated in the 1960 Mexico City Olympics which was held at an elevation of 2250 m above sea level, with it, the air pressure was lower and the O2 level was also lower. Many sports scientists began to investigate the effects such as the increase in haematological capacity, or the blood bearing capacity of the human body, as well as the erythropoeitic effects - the production of more red blood cells when the body is subject to lower levels of O2. 

The elite athletes all performed and gave fantastic results (Bob Beamon's long jump record was unbeaten for nearly 25 years after the feat he recorded in Mexico City's rarefied air).

 The findings of Millet et al, are shown above, that various combinations of the 4 training strategies DO have a positive effect on the athletes performance when they resumed competition at sea levels. See above graph.

The findings suggest an increase in the level of aerobic capacity optimally 2 - 4 days (green highlights) after return to sea levels, but this is not 100% for all athletes.

From 14th to 28th day after the LHTH trainings, the effects are still apparent as seen from the graph (Orange highlights in graph).

Hence, it justifies the benefits of this type of training strategy. 

QRA's Athletic Environmental Chamber can simulate altitudes with Oxygen levels up to 5000 m (O2 level of 13.5% or lower). Additinally, QRA can provide Sleep Rooms with altitude levels of up to 3500 m and corresponding O2 levels to match.

Hence, the LHTH, LHTL and the other configurations can easily be accomplished at sea levels without the need to move the entire set of athletes, nutritionists, physiotherapists, doctors and scientists to migrate for weeks to higher altitudes in the name of better performances.

We can provide the full suite of environments, in the Environmental Chamber in your building, anywhere in the world. 

Temperature : - 20 C to 50 C

RH                : 20 to 95%

Hypoxic        : Sea Level to 5000 m

CO2             : maintain at 400 ppm 

Solar            : Entire Solar Spectrum.

QRA INTERNATIONAL PTE LTD

(Singapore Designed Athletic Chambers, World Class Quality Approved)

48 Toh Guan Road East

#03 - 144 Enterprise Hub

Singapore 608586

Tel : (65) 6795 1486

Website :www.qra.com.sg

Email : qrasales@qra.com.sg

            mark@qra.com.sg

Our friendly professionals will be most happy to be of service to you. 

Every Adult Should Know This (from the Science of Sleep) ; The Sleep / Wake Cycle

The below text is adapted from the book, the Science of Sleep (Author : Heather Darwall Smith, June 2021). Its a game changer for anybody who wants to perform at their best, sleep is the No. 1 activity to engage, before nutrition and before exercise. 

Without a good night's sleep, we can behave like "The Walking Dead" devoid of any logical, emotional nor cognitive thought. How many hours we need each night ? Well like they say in the movies, "the jury is still out" on this but most people need 7 hours on average. Some need only 5 hours and some need 9 hours, so this varies from person to person, as well as the age of the person.  

The Sleep / Wake Cycle 

Our sleeping and waking hours are regulated by 2 Biological Processes that work in tandem. Our Circadian (circa Latin "about" and dies Latin "day") rhythm. The circadian rhythm also known and Process C regulates our sleep as well as numerous biological functions of our body. Better known as our 'Body Clock', the rhythm keeps our body in-sync with the day, our moods, our sleep and our energy. Its like a sinusoidal cycle with one peak an one valley every 24 hours.

Our homeostatic sleep pressure, or Process S   defines our urge to go to sleep. The longer we stay awake, the greater the build up of this Sleep Pressure or urge to go to sleep becomes.This build up as far as we know, is due to the accumulation of the chemical called adenosine. This chemical which is naturally secreted in our bodies (unless you have degenerative brain diseases like Parkinson's or Dementia). Adenosine build up causes drowsiness and hence we fall asleep. The rise and fall (or Cliff Effect as shown in the picture above) is called Process S and it supposedly occurs EVERY SINGLE DAY. 

This rise and fall of the sleep pressure is called the Homeostatic Process. or Process S. Process S looks like a Cliff rising from the low in the morning at 7am (almost no adenosine) till about 11pm that same evening.  

Wait, not so fast.  

Process S by itself is not sufficient for anyone. It needs to coordinated with our Circadian ryhthm, or Process C. This ryhthm is like a sinusoidal curve, peaking at around 2pm, and then gradually drops down - way down till our energies are at their lowest at around 11pm. The "Sleep Gate" or the doorway to the Sleep Zone opens. Therefore, our Sleep Clock is in fact the interplay of 2 Graphs, the Homeostatic Process and the Circadian Cycle. At roughly 11 pm of our local time - wherever we live at for a prolonged duration of time  - 2 things happen AT THAT TIME.

a) The Process S Homeostatic Process where the adenosine levels are at their peaks, and hence the drowsiness of the person is at his peak. 

b) The Circadian Rhythm is at its lowest, and the Sleep Gate is right at the bottom, and opens, hence triggering the sleep inducing hormone Melatonine. Your energy levels will first stabilise, and then build up as you  sleep. 

As morning approaches, Process C triggers the Alertness hormones Norepinephrine, which are essentially  neurotransmitters in our brains and spinal cords. Norepinephrine increases alertness, arousal and attention and is so crucial for everyday functioning. 

Hence the 2 Graphs ideally must work in Unison for anyone to be at his best during the day.

Regulating the Sleep / Wake Cycle - a Neurotransmitter called Orexin

The mechanisms which move us from wakefulness to sleepiness and then sleep is known as the 'flip-flop' switch. A system that controls the brain circuitry via 2 nerve cell groups. One group wakes us (the Norepinephrines) and the other sends us to sleep. The flicking of this On-Off switch between wakefulness and sleeping is controlled by this neurotransmitter called Orexin.

If this neurotransmitter Orexin is damaged by brain injury or Orexin levels are too low, such as those with Narcolepsy, the ability to move between sleep and wakefulness becomes unstable leading to a range of sleep disorders which can be potentially life threatening or diminishing one's quality of life severely. 

Before Seizing the Day I need to Seize the Night First ! 

  

  

Our Healthcare System ; Stating the Obvious ; Why no preemptive measure when all the studies point to a Super Aged Society ?

 I read with dismay today that almost all of the Government Hospitals have waiting times of up to 4 days for patients with urgent medical conditions. I am horrified that the system and the management of this major issue is taking a 'reactionary' stance. With 2 over years of stagnant work from home arrangements, and we are caught in a 'deer in headlights' situation of not pre-empting this issue. 

While no one is denied prompt medical attention, the fact that we have been experiencing a bed crunch for the last 3 - 4 years with no plans or apparent plans to build new facilities is UNACCEPTABLE.

There is ample budget each year for Health Care, so why is our Government sitting like a lame duck ? 

Hey, the Minister is being paid millions of dollars a year  !

The Perm Secretary is being paid probably over a million dollars are year  !

And all they can do is highlight the problem ?

This is not the type of Government I would expect from such highly paid and so called competent and efficient civil servants.

 

Elitism ; a society ruled

ASICS 'ELITE' CROSS TRAINER 

Elitism is the belief or notion that individuals who form an elite—a select group of people perceived as having an intrinsic quality, high intellect, wealth, power, notability, special skills, or experience—are more likely to be constructive to society as a whole, and therefore deserve influence or authority greater than the common man. 

Singapore has had a superb run .Since its founding on August 9th 1965, Singapore the island nation of then 3 million made up of mostly poor migrants from China, India and the indigenous Malay people with a then per capita income of equivalent to Kenya, has over these past 58 years made great strides in improvements to its citizens well being. We are currently 4th highest GDP per capita (close to US$ 100,000 per citizen) and have one of the world's highest standards of living. 

We all know and are thankful to the first generation of world class leaders of the ruling People's Action Party helmed by the brilliant statesman and leader Lee Kwan Yew. His passing 8 years ago has led us to believe that the years of super high GDP growth (more than 10%) is but a memory.

As a developed society (Singapore became a developed society in the earl 2000s), I believe that the following values are well entrenched in our midst :

a) multi-culturalism

b) multl- religiousness 

c) abiding to a fixed rule of law

d) Separation of the 3 entities of Government, namely the Executive, the Legislative and the Judiciary.

e) a free and fair election of Government every 4 to 5 years as mandated in the Constitution.

As a result over the years of rapid economic and social standing growth, there has developed an elite class or people who by virtue of their status, have a better chance of 'making it' than the other class or 'working class'. 

The gentry or people who have achieved financial independence very early on in their lives, and are living in good class bungalows and / or in Sentosa island. Well good for them. Should the nation's leaders come from only this class of people ?

I say 'No'. The Government should be made up of elected citizens who go through the lengthy and tedious process of serving the country first and foremost. By working at the grassroots level, the major prerequisite for our elected leaders must be they must be :  

By the People (elected)

For the People  (serve the people first and foremost)

and Of the People. (from the people - every segment)

So while the gentry MAY be Of the people, how do they know or even experience the plight of the working class ?  It is only partially true. 

Do they feel the pain of inflation at all ?

Do they EXPERIENCE the issues of those living in rental flats ? 

Have they actually spent their time serving the people first before they actually are voted in, to formulate policies for the people ?