tips for safety, health and productivity during ramadan

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Saipem Misr

Tips For Safety and Health During RAMADAN

Saipem Misr Initiative

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Health Alert for Ramadan

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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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 doesn’t 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 theirlifetime.

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

Duration and Quality of Sleep

0

5

10

15

20

1 2 3 4 5 6 7 8 9

Hours of Sleep Prior Night

0

Dangerously Drowsy

Reduced Alertness

Slightly Impaired

Peak Alertness



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Seven to Eight Hours

of uninterrupted sleep

is important to everyone’s 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 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.



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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:

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 don’t feel “up” for a hazardous task.

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


tips for safety, health and productivity during ramadan

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