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Tips For Safety and Health During RAMADAN
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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.
Health Alert for Ramadan
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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.
Health Alert for Ramadan
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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
Health Alert for Ramadan
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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.
Health Alert for Ramadan
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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
Health Alert for Ramadan
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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)
Health Alert for Ramadan
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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
Health Alert for Ramadan
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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.
Health Alert for Ramadan
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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.
Health Alert for Ramadan
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What are your experiences
Discuss now your previous fast experiences during Ramadan. What works for you,
what doesn’t work?
Health Alert for Ramadan
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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.
Health Alert for Ramadan
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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
Health Alert for Ramadan
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Real problems caused by lack of sleep
Many tragedies linked to human error were due to exhaustion
Health Alert for Ramadan
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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
Health Alert for Ramadan
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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
Health Alert for Ramadan
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Seven to Eight Hours
of uninterrupted sleep
is important to everyone’s health and
well-being.
Health Alert for Ramadan
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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.
Health Alert for Ramadan
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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
Health Alert for Ramadan
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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!
Health Alert for Ramadan