Safety & HealthSafety & HealthIn Ramadan In Ramadan

From the Habshan and Bab HSE From the Habshan and Bab HSE DepartmentDepartment

Diet and Sleep habits will Diet and Sleep habits will disturb our disturb our Circadian RhythmsCircadian Rhythms

during Ramadanduring Ramadan

Circadian RhythmsCircadian Rhythms

• Circadian Rhythms – is a 24 hour period in your body, where you will feel the natural urges to sleep, eat, rest, and work.

• When you Circadian Rhythm is disturbed, you may feel tired, hungry, or restless at different times of the day.

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

Fasting can cause temporary low blood sugar and dehydration.

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

Low Blood SugarLow Blood SugarOccurs when the sugar (glucose) in the blood drops to a lower than normal level.

What you might feel :

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

What to eat What to eat @@ Iftar Iftar && Sahoor Sahoor

Our body does not digest food well at night, even if we stay awake.

Eat a healthy diet at Iftar @ Sahoor

“ There is no receptacle more odious to God, than a belly stuffed full of food after a fast ”

Fatty meatsFried foods

Pastries

Potato and corn chips

Pizza

Whole milk dairy products

Too much sugar such as sweets

Foods to avoid at IftarFoods to avoid at Iftar

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

Healthy foods at Iftar and SahoorHealthy foods at Iftar and Sahoor

DehydrationDehydrationDehydration occurs when the amount of

water in the body falls below normal, which can disrupt the balance of sugars

and salts (electrolytes)

Signs of DehydrationSigns of Dehydration Darker yellow urine

Weakness, fatigue

Feeling faint or lightheaded

Headache

Intense thirst

Dry or sticky mouth

Muscle cramps

Drink lots of water from Iftar to Sahoor about 3 lts (try for 8-10 glasses)

Soda or juice does not substitute WATER.

Our bodies only absorb 50 to 60 % of fruit juice and only 20 to 30% of soda.

Dehydration: What to do:Dehydration: What to do:

SleepingSleepingIn 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.

Lack of Sleep causes:Lack of Sleep causes:

impaired performance

irritability

lack of concentration

daytime drowsiness

You might also be:

less alert and attentive

unable to concentrate effectively

MICROSLEEPS...MICROSLEEPS...

Are sudden, unexpected moments of deep

sleep stolen by the brain, lasting 4-5 seconds.

THE DANGER : THE DANGER : If you are driving at 90 km/hour a car will

travel the length of a football field in 4 to 5

seconds!

How much sleep do I need?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 don’t 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.

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

Hours of Sleep Prior NightHours of Sleep Prior Night

Signs of Drowsy DrivingSigns of Drowsy DrivingConstant yawning

Tired, sore, heavy eyes, eyes out of focus

Drowsiness, Daydreaming

Drifting from your lane

Not remembering the last few miles driven

Missing road signs

Variations in driving speed

Jerking vehicle into your lane

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

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

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

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

Tips on driving during RamadanTips on driving during Ramadan

Do not drive when you are tired, know your limits

Take a taxi, bus or car pool.

Take a short nap before driving (15-20 minutes)

Eat lightly before driving

Look well ahead and read signage to keep alert

RAMADAN KAREEMRAMADAN KAREEM