RamadanRamadan

Time for Prayer &Time for Prayer & CelebrationCelebration

Tips for Safety & HealthTips for Safety & Health

Diet and Sleep habits Diet and Sleep habits change during Ramadanchange during Ramadan

� If in good health, your body If in good health, your body will slowly adjust. Here are will slowly adjust. Here are some things you can do to some things you can do to help.help.

� Not drinking or eating during Not drinking or eating during daylight hours is a big change for daylight hours is a big change for most of us. most of us.

� Fasting can cause temporary low Fasting can cause temporary low blood sugar and dehydration.blood sugar and dehydration.

Diet Change - How does it Diet Change - How does it affect us?affect us?

Low Blood SugarLow Blood Sugar� Occurs when the sugar (glucose) in the blood Occurs when the sugar (glucose) in the blood

drops to a lower than normal level.drops to a lower than normal level.� Can be caused by fasting. Can be caused by fasting. � What you might feel : tired, irritability, What you might feel : tired, irritability,

headache, faint or light-headed, hunger, loss headache, faint or light-headed, hunger, loss of concentration.of concentration.

What you can do:What you can do:� because our body does not digest food well because our body does not digest food well

at night, even if we stay awake. at night, even if we stay awake.

� Use Iftar to eat a healthy diet Use Iftar to eat a healthy diet shortly after shortly after nightfallnightfall and eat well at Sahoor and eat well at Sahoor

� Foods that provide energyFoods that provide energy

� Pasta, rice and potatoesPasta, rice and potatoes

� Whole grain breads and cerealsWhole grain breads and cereals

� Fruit and vegetablesFruit and vegetables

� Fish, lean meatsFish, lean meats

� Soybeans, tofu and beansSoybeans, tofu and beans

� Skim or low-fat milk and cheese products.Skim or low-fat milk and cheese products.

Eating wellEating well

� Difficult to digest, avoid at nightDifficult to digest, avoid at night� Fatty meatsFatty meats� Fried foodsFried foods� PastriesPastries� Potato and corn chipsPotato and corn chips� PizzaPizza� Whole milk dairy productsWhole milk dairy products

Eating poorlyEating poorly

DehydrationDehydration

� Dehydration occurs when the Dehydration occurs when the amount of water in the body amount of water in the body falls below normal, which can falls below normal, which can disrupt the balance of sugars disrupt the balance of sugars and salts (electrolytes)and salts (electrolytes)

DehydrationDehydration

� What you may notice:What you may notice:� Darker yellow urineDarker yellow urine� Weakness, fatigueWeakness, fatigue� Feeling faint or lightheadedFeeling faint or lightheaded� HeadacheHeadache� Intense thirstIntense thirst� Dry or sticky mouthDry or sticky mouth

� Drink lots of water after Iftar and at Drink lots of water after Iftar and at Sahoor (try for 8-10 glasses in total)Sahoor (try for 8-10 glasses in total)

� Drink WATER. Our bodies cannot use Drink WATER. Our bodies cannot use other drinks properly. We only absorb other drinks properly. We only absorb only 50 to 60 % of fruit juice and only 20 only 50 to 60 % of fruit juice and only 20 to 30% of soda.to 30% of soda.

What you can doWhat you can do

What you can doWhat you can do� Use Sahoor to ensure you have Use Sahoor to ensure you have

satisfied your need for water before the satisfied your need for water before the new day begins.new day begins.

� Avoid Coke/Pepsi/soft drinks that Avoid Coke/Pepsi/soft drinks that contain caffeine.contain caffeine.

� Caffeine dehydrates you - avoid it, even Caffeine dehydrates you - avoid it, even coffee, in the morning.coffee, in the morning.

What are your experiences?What are your experiences?

� Discuss now your previous fast experiences during Ramadan. What works for you, what doesn’t work?

SleepingSleeping� In addition to fasting, sleep habits often In addition to fasting, sleep habits often

change during Ramadan.change during Ramadan.� We may stay up late at night or get up We may stay up late at night or get up

early in the morning for Sahoor.early in the morning for Sahoor.

How will I feel?How will I feel?

� If you have not had enough sleep you If you have not had enough sleep you might feel :might feel :� impaired performanceimpaired performance� irritabilityirritability� lack of concentrationlack of concentration� daytime drowsinessdaytime drowsiness

� You might also be:You might also be:� less alert and attentiveless alert and attentive� unable to concentrate effectivelyunable to concentrate effectively

Real problems through lack of sleepReal problems through lack of sleep

� The most common consequence is The most common consequence is sleeping behind the wheel.sleeping behind the wheel.� One third of all drivers will fall asleep at One third of all drivers will fall asleep at

least once in their lifetime.least once in their lifetime.

� The annual cost of car The annual cost of car accidents:accidents:

� US $30 billionUS $30 billion� 100,000 crashes100,000 crashes� 71,000 injuries71,000 injuries� 1,500 fatalities1,500 fatalities

Duration and Quality of Sleep

0

5

10

15

20

How much sleep do I need?How much sleep do I need?

1 2 3 4 5 6 7 8 9

Hours of Sleep Prior NightHours of Sleep Prior Night

0

Dangerously Drowsy

Reduced Alertness

Slightly Impaired

Peak Alertness

Seven to Eight Hours Seven to Eight Hours of uninterrupted sleep of uninterrupted sleep

is important to is important to everyone’s health and everyone’s health and

well-being.well-being.

How much sleep do I need?How much sleep do I need?

� There is a sleep “bank account”There is a sleep “bank account”� The effects of lack of sleep build up after The effects of lack of sleep build up after

each night of not sleeping well or not each night of not sleeping well or not sleeping enoughsleeping enough

� If one night you don’t get much sleep, try to If one night you don’t get much sleep, try to make up for it the next night.make up for it the next night.

� Recovery Days - Take it easy the first day Recovery Days - Take it easy the first day off and catch up on your sleep.off and catch up on your sleep.

What are your experiences?What are your experiences?

� Discuss now your previous experiences during Ramadan. Did you get less sleep than normal? If so, how did you handle your sleepiness during the day?

High Risk TimesHigh Risk TimesYou are most at risk for safety problems You are most at risk for safety problems

caused by fasting/poor sleep at these caused by fasting/poor sleep at these times:times:

� While DrivingWhile Driving� Between 12 noon and 3 p.m.Between 12 noon and 3 p.m.� The first few days of RamadanThe first few days of Ramadan� Your first two days working after days offYour first two days working after days off� Near the end of the work dayNear the end of the work day� When activity levels are high in your work areaWhen activity levels are high in your work area

Preventing accidents means caring Preventing accidents means caring for each otherfor each other

� Work with your team / crew members to Work with your team / crew members to help each other when feeling tired.help each other when feeling tired.

� Let your supervisor know when you Let your supervisor know when you don’t feel “up” for a hazardous taskdon’t feel “up” for a hazardous task

� Talk about hazards and make sure Talk about hazards and make sure everyone is aware of them!everyone is aware of them!

SummarySummary� The effects of fasting, low blood sugar and The effects of fasting, low blood sugar and

dehydration, can add to lack of sleep and place you at dehydration, can add to lack of sleep and place you at risk of an accident. risk of an accident.

� There are steps we can take to improve and protect There are steps we can take to improve and protect our physical health during Ramadan.our physical health during Ramadan.

� By communicating hazards and letting others be By communicating hazards and letting others be aware of our physical condition we can work together aware of our physical condition we can work together to stay safe.to stay safe.

� Be careful on the road of other driver’s physical Be careful on the road of other driver’s physical condition.condition.

� Stop vehicle when feeling sleepy!Stop vehicle when feeling sleepy!� Don’t be late when leaving to break fast - Speed kills!Don’t be late when leaving to break fast - Speed kills!

Additional Points on RamadanAdditional Points on Ramadan� Employees work schedule (Work hours, Employees work schedule (Work hours,

assigned task)assigned task)� Employees fasting, sleep deprivation Employees fasting, sleep deprivation

(Encourage employees to look after each (Encourage employees to look after each other during this high risk period.)other during this high risk period.)

� Avoid travel to and from work during Iftar. Avoid travel to and from work during Iftar. (Change shift hours, provide food to break (Change shift hours, provide food to break fasting at facility or location)fasting at facility or location)

� Educate new employees to laws regarding Educate new employees to laws regarding eating, drinking, smoking in public…… be eating, drinking, smoking in public…… be respectful of others observing Ramadanrespectful of others observing Ramadan

RAMADAN KAREEMRAMADAN KAREEM

� Done By Junayed ,Mooez , Affan Done By Junayed ,Mooez , Affan &Arsal&Arsal