Pakistan Petroleum Limited

SAFETY

TALK
SFT/HO/11/16

Title

Health Guidelines - Ramadan

Fasting is observed during the holy month of Ramadan. Benefits

are instrumental in controlling a number of physical diseases,
including those of the digestive systems and conditions such as
obesity, high blood pressure and asthma etc.
Diet
During the holy month, our diet should not differ very much
from our normal diet and should be as simple as possible. The
diet should be such that we maintain our normal weight, neither
losing nor gaining. Fasting improves personal health, but overeating possibly can take the
advantage away. The deciding factor is not the fast itself, but rather what is consumed in the
non fasting hours.
Individuals suffering with health disorders e.g. diabetes, ulcer etc. must consult medical doctor.
Sehri & Iftar
Sehri, the pre-dawn meal, should be a wholesome, moderate meal that provides enough
energy for fasting hours. It is therefore particularly important to include slowly digesting foods
in Sehri.
Carbohydate containing foods e.g. grains and seeds like barley, wheat, oats, rice etc, fibre rich
foods like bran, cereals, whole wheat, boiled / roasted potatoes with the skin, vegertables such
as green beans, carrot and almost all fruits including apricots, apples, pears etc. are digested
slowly. Yogurt keeps thirst at bay for a considerable time.
Iftari should be started gradually enabling body to readjust. Start with a couple of dates and a
glass of water / juice and wait for some time before consumimg the full meal. Dates provide a
refreshing burst of much needed energy as well as reduce acidity and heartburn. Fruit juices
also have a similar revitalizing effect.
Useful Tips
Avoid the caffeine content in drinks such as tea, coffee and cola which stimulates faster
water loss from body through urination.
Heavily processed and fast burning foods e.g. sugar, white flour, etc. as well as too much
fatty food e.g. cakes, biscuits, chocolates and sweets should be avoided.
Minimize consumption of deep fried food e.g. pakoras, samosas etc.
Drink water or unsweetened fruit juices as much as possible between Iftar and bedtime so
that the body may adjust fluid levels in time.
Ramadan is an excellent opportunity for smokers to quit smoking.

HEAT STRESS
Since this year ramazan is in summers, our body`s cooling system has to work too hard to
strain itself. This strain, combined with other stresses such as work, drowsiness, less fluid
intake may lead to heat related disorders.
Heat Exhaustion occurs when people exercise heavily or work in warm, humid conditions

resulting in loss of body fluids through heavy sweating. Fluid loss causes blood flow to decrease
in the vital organs, resulting in a shock. Exercise is ramazan should be avoided during fast.
Heat Stroke is a life threatening condition in which the body's temperature regulating system
that causes sweating stops working. Subsequently the body temperature rises that Damages
brain and can even cause fatality if the body is not cooled down quickly. Symptoms include hot,
red and dry skin, loss of consciousness and high body temperatures i.e. 40 C (105F).
Hence it is advisable to :

Gradually build up to heavy work.

Schedule heavy work during the coolest parts of day.

Take regular breaks in extreme heat and humidity.

Move into shade or improvise shading.

Never leave children, pets or adults in a closed parked vehicle.

Keep a hand towel and a small bottle of water, wet the cloth and apply to face, hands and
behind the neck. This helps to freshen-up quickly at work as well as while driving.

Safe Driving in Ramazan

One of the major safety concern in Ramazan is safe driving. Below are few tips that should be
considered:
Drowsiness caused by limited or no sleep (especially during the initial days of fasting) are
a significant cause of accidents, while drivers getting asleep while driving.
During ramazan try having the defensive driving approach. Take care of the fellow drivers
in the traffic. Keep distance from the drivers that give signs of drowsiness on roads.
Slow down when approaching any inter-sections, and proceed cautiously when the signal
is green since its not uncommon for the motorists to disregard the signal, as everyone is
in rush to reach the destination before iftar.
Plan your way back, and try maximum avoiding the peak rush hours
If you feel you are unfit to drive, try accompanying someone or using public transport.
Avoid strictly the use of cellphones as it may divert your attention off the road. If
cellphone using is must, stop the vehicle to a safe place then receive the call.