5 Useful Tips for Employers to Support their Employees’ Efforts to Fast Safely and Healthily This Ramadan

WORDS LIM TECK CHOON

FEATURED EXPERT
DR CHAN YANJUN
Medical Director, Singapore & Malaysia Assistance Centres
International SOS

As we enter the fasting month today, Dr Chan Yanjun has some valuable tips to share with those that will be embarking on their fast.

“During the holy month of Ramadan, while many find it a time for spiritual reflection and growth, it is important to acknowledge that the changes in routine and physical demands of fasting can impact on employees’ mental and physical wellbeing,” she says.

Tip 1
FOSTER AN OPEN ENVIRONMENT

Encourage open communication by having a clear and inclusive policy on religious observance in the workplace. This demonstrates respect for employees’ personal beliefs and allows them to comfortable discuss their needs during Ramadan.

Tip 2
ENSURE THAT YOUR EMPLOYEES ARE PRIORITIZING THEIR HEALTH & WELLBEING

Remind employees to stagger their hydration during non-fasting hours and to consume nutrient-rich meals during Sahur and Iftar.

Rehydration should be a cumulative process. The best way to rehydrate fasting bodies and maintain this hydration for longer is to pace one’s liquid intake by consuming at least two litres of water—one or two glasses at a time— between Iftar and Imsak.

Quality sleep is also vital for maintaining energy levels, mental clarity, and focus, all crucial for workplace performance.

Tip 3
PROMOTE FLEXIBLE WORKING ARRANGEMENTS

Consider offering flexible working arrangements, such as adjusted start and finish times to accommodate individual needs.

Additionally, be understanding if employees require more breaks or need to adjust their break timings for prayers.

Tip 4
OFFER EMPLOYEES THE RESOURCES & INFORMATION ABOUT HEALTHY PRACTICES DURING RAMADAN

These resources can include recommended dietary guidelines or tips for maintaining energy levels while fasting. The provision of these resources will empower employees to make informed choices during this important time.

Tip 5
PROVIDE MENTAL HEALTH SUPPORT

Encourage employees to utilise mental health resources offered by the organization, such as Employee Assistance Programmes (EAPs), or provide information about external resources for stress management and emotional support.

5 Healthy To-Do Things for a Fulfilling & Rewarding Fasting This Ramadan

WORDS DR DAVID TEO

FEATURED EXPERT
DR DAVID TEO
Regional Medical Director
International SOS

Ramadan is a very significant and special observation that is shared by many Malaysians every year, which is why we created our top five tips to hopefully help make it easier for those observing the fast.

For many, the long hours of fasting can lead to dehydration, fatigue, low blood sugar, and headaches, especially if not enough water and nutritious food are consumed during the non-fasting hours. Therefore, it is essential for those fasting to ensure adequate hydration and a balanced diet during Sahur and Iftar.

Individuals suffering from chronic illnesses should consult their doctors on how to manage regular medication and to ensure it is safe for them to fast. People who are COVID-19 positive or have any symptoms of COVID-19 should consider staying at home and avoid contact with other people to prevent the risk of transmission. As COVID-19 continues to evolve around the world, it is important for Malaysians to be mindful when gathering and take measures to ensure a safe experience during Ramadan when with family, friends and co-workers.

We would also like to wish everyone a blessed and safe Ramadan month!

Tip 1
DO NOT SKIMP ON REST AND SLEEP

Ramadan is a time of increased prayer. Though it may be tempting to stay up late for sahur and only sleep after imsak, you should still aim to get at least 8 hours of sleep daily even if this is accumulated over several separate periods of rest.

A well-rested body and mind will make it easier for you to concentrate at work and have more energy throughout the day.

Tip 2
STAGGER YOUR HYDRATION

Thirst can be one of the most challenging symptoms of fasting, leading us to drink plenty of water and liquids very fast as soon as we break our fast and then just before Imsak. However, rehydration should be a cumulative process.

The best way to rehydrate fasting bodies and maintain this hydration for longer is to pace your liquid intake by consuming at least 2 litres of water—1 or 2 glasses at a time—between iftar and imsak.

It also helps to cut down on caffeinated drinks at night, and to top up your liquid intake with soups, fruits and vegetables rich in water, such as cucumbers and watermelon.

Tip 3
EAT HEALTHY & NUTRITIOUS MEALS

Fasting will cause a change of habit in eating and your food intake frequency.

Hence, it is vital to fulfil your vitamin and mineral needs and to be mindful of your salt and sugar intake.

After a full day of fasting, avoid satisfying cravings with soda and energy drinks which are high in sugar. Instead, opt for unprocessed foods such as fruits, and consume complex carbohydrates such as rice, bread and wholegrains alongside vegetables, which will keep you fuller for longer.

As for salt intake, it is worth keeping in mind that having moderately savoury foods with water can help you retain some hydration for longer.

Avoid consuming too much salt as this can affect blood pressure and contribute to thirst and dehydration during the day.

Tip 4
DO MORE IN THE MORNING

Wherever possible, schedule more difficult tasks requiring greater concentration or physical effort in the morning.

Schedule important meetings during the first half of the day, when your energy levels will be higher and you are better able to retain new information.

Tip 5
DON’T STOP EXERCISING

Although you may feel more tired and, understandably, less active while fasting, skipping regular exercise for a full month is unhealthy, particularly as most of your food intake will be consumed at night.

Moderate exercise is advisable and will also help you feel less sluggish.

Just remember to wait a couple of hours after iftar before doing an activity.

Advice for People With Health Conditions That Will Be Fasting This Ramadan

WORDS LIM TECK CHOON

For the upcoming fasting month, we are pleased to share some important advice from the good people at Alpro Pharmacy.

WILL THE USE OF INHALERS INVALIDATE YOUR FASTING?
  • There are 2 types of inhalers: ‘preventer’ inhalers and ‘reliever’ inhalers. If you are unsure which of your inhalers is which, check with your doctor.
  • While fasting, you should continue to use your preventer inhalers, typically twice a day—before sahur and before you go to bed. It’s best to check with your doctor how often and when you should use your preventer inhaler.
  • Use your reliever inhalers when you have an asthma attack.
WILL FASTING PUT YOU AT RISK OF DEHYDRATION OR LOW BLOOD GLUCOSE (HYPOGLYCAEMIA)?
  • If you have diabetes, check your blood glucose 2 hours after sahur and when you experience symptoms such as dizziness, cold sweat, blurred vision, and shivering. Checking your blood glucose won’t invalidate your fasting.
  • If your blood glucose level is below 3.9 mmol/L, you will need to break your fast for the sake of your health.
  • People with diabetes shouldn’t delay breaking their fast. Keep some dates with you if you have diabetes and you’re fasting. That way, when you’re still stuck in traffic or at work during iftar, you can break your fast with 1 or 2 dates.
  • Eat foods rich in dietary fibre for optimal blood glucose control during the fasting month. Dietary fibre helps keep you feel full longer and stabilize your blood glucose levels.
HOW TO FAST WHEN YOU HAVE GASTRIC PROBLEMS
  • If you have gastric problems, break your fast by eating moderate amounts of foods.
  • Avoid eating fried foods and gassy drinks in too much amounts or too quickly.
  • Also, it’s best to avoid drinks that are high in caffeine, such as coffee.