Staying Safe This Ramadan | 2019
A period of prayer, fasting, charity and self-reflection for Muslims, the Holy Month of Ramadan begins on Monday 06th May 2019 and will ends on 3rd June 2019. Falling in the summer months, this period can present itself with a specific set of challenges when it comes to matters of health and safety, so it’s important that both employees and employers recognise ways to remain healthy and productive during the working, and fasting, hours. Dehydration, low blood sugar levels and fatigue are all symptoms to guard against during the Holy month.
Those fasting don’t eat or drink anything from sunrise to sunset which can cause severe dehydration, leading to headaches and heat stress. Fasting can often cause severe dehydration, leading to headaches, dizziness, lethargy, fatigue and heat stress. Those living GCC countries are particularly vulnerable as temperatures can soar to a whopping 38 degrees. Those observing Ramadan in countries with long daylight hours (such as Greenland and Iceland) can equally be at risk as fasting periods can last in excess of 21 hours.
Low Blood Sugar Levels
Fasting can further result in low blood sugar levels or hypoglycaemia, symptoms of which include confusion, slurred speech and/or fainting.
Fatigue
Social activities, evening prayer and fasting during Ramadan can all contribute to fatigues which can pose a threat to safety both on the roads and in the workplace and is much covered in the media.
Tips to keep your workers safe
- During the hottest part of the day, have workers stay indoors or offer shaded rest areas and limit physical activities during these times.
- Be accommodating – some individuals may prefer to start work earlier or work through lunch hours in order to get home for Iftar.
- Take reasonable precautions against the risks of heat stress.
- Encourage discussions amongst employees to raise awareness of the effects and warning signs of dehydration, fatigue and hypoglycaemia.
Tips for working during Ramadan
- Re-structure your working day by shifting intellectually demanding tasks to the morning and routine tasks for the later in the day when the effects of fasting begin to creep in.
- Avoid doing any physically demanding tasks in the afternoon when the temperature is high and your energy levels begin to drop.
- Take regular breaks – if you feel tried, try going for a walk to get some fresh air and raise your oxygen levels.
- Maintain open communication with your colleagues and manager so they are aware you are fasting and can support you with your workload or working hours.
Keeping healthy during Ramadan
- Whatever time it is, make sure you don’t skip your Suhoor meal.
- Ensure your meals are loaded with high fibre foods such as fruits and vegetables, are low in saturated fats.
- If possible, consume 2 or 3 smaller meals when non-fasting to avoid the effects of hyperglycaemia (when too much sugar is present in the blood stream).
- Complex carbohydrates like brown rice and wholemeal bread should be consumed at the start of the day (as late as possible before the daily fast) to postpone the possible effects of hypoglycaemia. These will help balance your energy levels and keep you feeling fuller for longer.
- Opt for simple carbohydrates at your sundown meal including fruits, milk, and milk products. Simple carbohydrates are broken down quickly by the body to be used as energy.
- Increase your water intake between Iftar and Suhoor to 3 litres to decrease the risk of dehydration. Foods such as watermelon, cucumber, celery and tomatoes will also help keep you hydrated with their high water content.
- Modify the intensity and timing of any exercise taken.
- Get plenty of rest – an accumulated lack of sleep will affect a person’s concentration, focus, and decision-making.
QHSE Division of CMCI and AVI – wish you all a “Blessing & Healthy” Ramadan