Ramadan

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Ramadan

• Time for Prayer Celebration
• Tips for Safety Health

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Diet and Sleep habits change during Ramadan

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

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Diet Change - How does it affect us?

• Not drinking or eating during daylight hours is a
  big change for most of us.
• Fasting can cause temporary low blood sugar and
  dehydration.

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Low Blood Sugar

• Occurs when the sugar (glucose) in the blood
  drops to a lower than normal level.
• Can be caused by fasting.
• What you might feel tired, irritability,
  headache, faint or light-headed, hunger, loss of
  concentration.

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What you can do

• because our body does not digest food well at
  night, even if we stay awake.
• Use Iftar to eat a healthy diet shortly after
  nightfall and eat well at Sahoor

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Eating well

• Foods that provide energy
• Pasta, rice and potatoes
• Whole grain breads and cereals
• Fruit and vegetables
• Fish, lean meats
• Soybeans, tofu and beans
• Skim or low-fat milk and cheese products.

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Eating poorly

• Difficult to digest, avoid at night
• Fatty meats
• Fried foods
• Pastries
• Potato and corn chips
• Pizza
• Whole milk dairy products

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Dehydration

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

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Dehydration

• What you may notice
• Darker yellow urine
• Weakness, fatigue
• Feeling faint or lightheaded
• Headache
• Intense thirst
• Dry or sticky mouth

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What you can do

• Drink lots of water after Iftar and at Sahoor
  (try for 8-10 glasses in total)
• Drink WATER. Our bodies cannot use other drinks
  properly. We only absorb only 50 to 60 of
  fruit juice and only 20 to 30 of soda.

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What you can do

• Use Sahoor to ensure you have satisfied your need
  for water before the new day begins.
• Avoid Coke/Pepsi/soft drinks that contain
  caffeine.
• Caffeine dehydrates you - avoid it, even coffee,
  in the morning.

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What are your experiences?

• Discuss now your previous fast experiences during
  Ramadan. What works for you, what doesnt work?

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Sleeping

• In addition to fasting, sleep habits often change
  during Ramadan.
• We may stay up late at night or get up early in
  the morning for Sahoor.

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How will I feel?

• If you have not had enough sleep you might feel
• impaired performance
• irritability
• lack of concentration
• daytime drowsiness

• You might also be
• less alert and attentive
• unable to concentrate effectively

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Real problems caused by lack of sleep

• Many tragedies linked to human error were due to
  exhaustion

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Real problems through lack of sleep

• The most common consequence is sleeping behind
  the wheel.
• One third of all drivers will fall asleep at
  least once in their lifetime.

• The annual cost of car accidents
• US 30 billion
• 100,000 crashes
• 71,000 injuries
• 1,500 fatalities

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How much sleep do I need?
Peak Alertness
Slightly Impaired
Reduced Alertness
Dangerously Drowsy
5
6
7
8
1
2
3
4
9
0
Hours of Sleep Prior Night
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Seven to Eight Hours of uninterrupted sleep is
important to everyones health and well-being.
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How much sleep do I need?

• There is a sleep bank account
• The effects of lack of sleep build up after each
  night of not sleeping well or not sleeping enough
• If one night you dont get much sleep, try to
  make up for it the next night.
• Recovery Days - Take it easy the first day off
  and catch up on your sleep.

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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?

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High Risk Times

• You are most at risk for safety problems caused
  by fasting/poor sleep at these times
• While Driving
• Between 12 noon and 3 p.m.
• The first few days of Ramadan
• Your first two days working after days off
• Near the end of the work day
• When activity levels are high in your work area

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Preventing accidents means caring for each other

• Work with your team / crew members to help each
  other when feeling tired.
• Let your supervisor know when you dont feel up
  for a hazardous task
• Talk about hazards and make sure everyone is
  aware of them!

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Summary

• The effects of fasting, low blood sugar, Lack of
  smoking for some people and dehydration, can add
  to lack of sleep and place you at risk of an
  accident.
• There are steps we can take to improve and
  protect our physical health during Ramadan.
• By communicating hazards and letting others be
  aware of our physical condition we can work
  together to stay safe.
• Be careful on the road of other drivers physical
  condition.
• Stop vehicle when feeling sleepy!
• Dont be late when leaving to break fast - Speed
  kills!

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RAMADAN KAREEM