1. Safety & Health In Ramadan From the Habshan and Bab HSE Department

2. Diet and Sleep habits will disturb our Circadian Rhythms during Ramadan

3. Circadian 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.

4. 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.

5. Low Blood Sugar
Occurs 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.

6. What to eat @ Iftar & Sahoor
Our body does not digest food well at night, even if we stay awake.
Eat a healthy diet at Sahoor
'complex carbohydrates' or slow digesting foods at Sahur so that the food lasts longer (about 8 hours) making you less hungry during the day.
These complex carbohydrates are found in foods that contain grains and seeds like
barley, wheat, oats, millet, semolina,
beans, lentils, wholemeal flour,
and unpolished rice.
“ There is no receptacle more odious to God, than a belly stuffed full of food after a fast ”

7. Foods to avoid at Iftar Fatty meats Fried foods Pastries
Potato and corn chips
Pizza
Whole milk dairy products
Too much sugar such as sweets
Fried foods, very spicy foods and foods containing too much sugar such as sweets, the delight of many Muslims, can cause health problems and should be limited during Ramadan.
They cause indigestion, heart-burn, and weight problems.
Fasting can often increase gastric acidity levels in the stomach causing a burning feeling, a heaviness in the stomach and a sour mouth.
This can be overcome by eating foods rich in fibre such as whole wheat bread, vegetables, humus, beans and fruits.

8. Healthy foods at Iftar and Sahoor
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
refined carbohydrates or fast-digesting foods last for only 3 to 4 hours and may be better taken at Iftar to rapidly restore blood glucose levels. Fast-burning foods include foods that contain sugar and white flour.
Dates are an excellent source of sugar, fibre, carbohydrates, potassium and magnesium and have been recommended since the days of the Prophet Mohammed as a good way of breaking the fast.

9. Dehydration
Dehydration occurs when the amount of water in the body falls below normal, which can disrupt the balance of sugars and salts (electrolytes)
Dehydration is a condition that occurs when a person loses more fluids than he or she takes in.
Our body comprises about 75% water:
the brain has 85%,
blood is 90%,
muscles are 75%,
kidney is 82% and
bones are 22% water.
The average adult loses about 2.5 litres water daily through perspiration, breathing and elimination

10. Signs of Dehydration Darker yellow urine Weakness, fatigue
Feeling faint or lightheaded
Headache
Intense thirst
Dry or sticky mouth
Muscle cramps
Symptoms of the body's deterioration begins to appear when the body loses 5% of its total water volume.
If your body is not sufficiently hydrated, the cells will draw water from your bloodstream, which will make your heart work harder.
At the same time, the kidneys cannot purify blood effectively. When this happens, some of the kidney's workload is passed on to the liver and other organs, which may cause them to be severely stressed.
Continuous water loss over time will speed up aging as well as increase risks of diseases

11. Dehydration: What to do:
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. ..

12. 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.

13. Lack of Sleep causes: impaired performance irritability
lack of concentration
daytime drowsiness
You might also be:
less alert and attentive
unable to concentrate effectively

14. MICROSLEEPS...
Are sudden, unexpected moments of deep sleep stolen by the brain, lasting 4-5 seconds.
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!

15. 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.
Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health and safety.
When we don’t get adequate sleep, we accumulate a sleep debt that can be difficult to "pay back" if it becomes too big.
The resulting sleep deprivation has been linked to health problems such as obesity and high blood pressure, negative mood and behavior, decreased productivity, and safety issues in the home, on the job, and on the road.

16. Hours of Sleep Prior Night
How much sleep do I need?
Hours of Sleep Prior Night

17. Signs of Drowsy Driving
Constant 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

18. 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 don’t feel “up” for a hazardous task
Talk about hazards and make sure everyone is aware of them!

19. Tips 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

20. RAMADAN KAREEM