Staying efficient

Staying efficient
By Jyoti Kalsi, Gulf News Report GULF NEWS Published: September 15, 2007, 23:04

Fasting during Ramadan has many beneficial effects on our mind, body and spirit. But special care must be taken to ensure that the change in diet and daily routine does not affect our efficiency at work.

Those who have strenuous or outdoor jobs are particularly at risk and must take precautions against accidents due to weakness or dehydration.

Tabloid! spoke to Dr Zarqa Taimur, a specialist in Internal Medicine and Occupational Medicine. Dr Taimur is a member of the Royal Society of Occupational Medicine, the Royal College of Physicians of London, the International Organisation of Safety and Health (IOSH), the International Commission on Occupational Health (ICOH) and the American College of Occupational Environmental Medicine. She provided these tips for employers and employees to ensure a safe Ramadan at the workplace.

Workers such as those operating machines or working on construction sites can be at great risk if they ignore signs of weakness or dehydration that could lead to a collapse. It is advisable to be alert to early symptoms and take a break or seek medical advice.

Symptoms to watch out for
- Dizziness
- Headaches
- Severe weakness
- Blackout or fainting
- Drowsiness on the job
- Inability to concentrate
- Exhaustion
- If you do not feel well, say so and get help. Remember if you have a health problem or are travelling, you are exempt from fasting.

Diet
This month our diet should not differ very much from our normal diet. It should be simple and nutritious to help us maintain our normal body weight or lose weight in case we are overweight.

Recommended diet
Iftar: Up to three dates, one cup orange juice, half cup boiled chick peas with salt and pepper and one cup fruit salad preferably without added sugar or spices.

Dinner: Two slices of whole wheat bread or one cup rice or pasta. Half cup cooked vegetables like okra, spinach or potatoes, chicken, fish or mutton curry, fresh salad, yoghurt, 10 roasted, unsalted nuts and tea or coffee.

Sohour: Whole wheat bread or one cup rice, porridge or cereal. Half cup cooked vegetables or vegetable salad, one orange or half cup grapes, tea or coffee.

How to work optimally

- Reduce working hours
- If possible, work after breaking the fast
- Pace your work and take frequent breaks
- Wear loose comfortable clothes to allow air circulation
- If possible, shower during the shift and change your uniform to stay fresh
- Be extra careful if you have recently returned from vacation or are new to the job
- Rinse or brush mouth frequently as fasting causes a bad odour

After the fast

- Drink plenty of water; those who work indoors with little physical activity should drink six to eight glasses, while those with more physically demanding jobs need to have at least four litres of water.
- Avoid too much tea or coffee as it dehydrates
- Include plenty of fruits in your diet
- Reduce meat and take more porridge and soup
- Avoid excessive fatty food
- Get adequate rest and sleep; avoid heavy social agendas
- Take a stool softener or bulk forming herbal supplement to reduce constipation

Have a medical problem?
- Diabetics: Those taking insulin injections should not fast; fasting can cause loss of consciousness and death. Those who use tablets to control the disease can fast; but they must adjust the medication timings and must continue normal diet restrictions. Some diabetics report better control of sugar levels during fasting.

- Hypertension or high blood pressure: You can fast, but must continue dietary restrictions. Change the medication time from morning to after beginning the fast. Blood pressure tends to fall during fasting.
- Asthmatics, ulcer patients and people with heart disease: Fast if disease is not severe and controlled by medication. Adjust the timing for drugs and maintain dietary restrictions.
- Fasting during pregnancy, lactation or after childbirth: is optional; it can be postponed to a later time.
- Injections or intravenous medication, which is solely medical and not nutritional, is permitted during fasting. Use of eye and eardrops as well as rinsing the mouth and nose are allowed.

Common symptoms during fasting

- Energy levels drop, especially in the first three days as the body adjusts to stored glucose
-Dehydration is experienced more acutely in the first few days because the body takes some time to adjust and start conserving fluids
- Drowsiness due to changes in sleeping and eating patterns
n Headaches, constipation and irritability are other factors commonly experienced during the first few days of fasting- However, most people acclimatise within one week of fasting and energy levels improve

- In the later days of fasting, people often experience exhaustion and feeling cold

The body's metabolism

- Our diet includes foods containing carbohydrates, fats and proteins
-The body's main source of energy is glucose derived from the breakdown of food
- Normally the body has enough reserves of glucose in the liver to last 24 hours
- After that is uses energy reserves stored in the muscles
- Its final and maximum reserves are stored in the form of fats
- During Ramadan, when one fasts for less than 24 hours, the body uses its stores of glucose from the liver; in those with high activity jobs other reserves are used too.

Points to remember

- Cut down on coffee and tobacco a week before Ramadan to avoid headaches
- Avoid fatty food, too much coffee or tea, food containing too much sugar such as carbonated drinks
- Eat unrefined and fibre rich foods such as brown bread, barley, oats, beans and lentils to avoid constipation
- Eat leafy veggies, fruits, dry fruits and milk products
- Take adequate fluids and salt to avoid lethargy
- Eat three to four hours before bed time