Vehicle & Road Safety

There are over 950,000 vehicles plying Singapores roads.

From Jan to Jun 2017, there were 287 vehicular work injuries (6 fatalities)
Main Reasons for Violation of Vehicle and Road Safety:
- segregation of vehicular and pedestrian traffic
- poor key control of vehicles
- unauthorized or improper use of vehicles
Only Qualified & Authorized Drivers with Valid Driving License are permitted to drive
Driver

Ensure safe parking, loading and unloading of people and goods

Maintain good driving behaviors and habits (Wearing seat belts, no speed / tailgating etc.)
Do not drive when you are fatigued or drunk
Vehicle

Ensure a consistent vehicle servicing regime

Conduct a pre-operational check to spot potential risks and defects of the vehicle
Install and use safety devices (Reverse sensors/cameras, Night Vision Enhancement etc.)
& Conditions
Environment

Only drive if there is good visibility and illumination to spot and avoid hazards with ease
Adhere to all traffic signage and route markings
Reduce speed when driving in hazardous areas (heavy pedestrian flow, bicycle traffic, road
works, bad road surface conditions etc.

WSH Guidelines on Workplace Traffic Safety Management - https://www.wshc.sg 1

National Safety Council of Singapore (NSCS) - http://www.nscs.wsh.sg
 Do you have trouble seeing things far away, but
you can see nearby things clearly?
You probably have myopia (short or near sightedness).

Treatment for Myopia

1. Eyeglasses
2. Contact lenses
3. Refractive surgery (LASIK / PRK)

Normally, light rays are refracted by cornea directly on the surface of the retina. But in a myopic
eye, the eyeball is usually too long from front to back. This causes light rays to focus at a point
in front of the retina, rather than directly on its surface. This makes distant objects blurry.
Good eye care habits
Hold any reading material 30 cm away from your face/eyes
Computer screens should be approximately 50 cm away from your eyes
Adjust your screens to minimize glare
Ensure sufficient lighting and illumination
Take regular breaks to rest your eyes
Wear sunglasses to reduce UV exposure and prevent cataracts and macular degeneration
Visit your Optometrists to check your vision regularly
Include antioxidants (fruits and colorful or dark green vegetables) in daily meals to reduce the
risk of cataracts.
WSH Guidelines on Improving Ergonomics in the Workplace - https://www.wshc.sg
Singapore National Eye Centre (SNEC) - https://www.snec.com.sg/
 Heart Attack
Heart attack symptoms differ between men and women (women experience little chest
pains during a heart attack). Women might also be able to wait longer on average for
treatment on heart attacks, sometimes in the order of hours!

Cardiac Arrest Heart Attack

Cardiac Arrest is triggered by an Heart Attack occurs when the blood
electrical malfunction that causes circulation to the heart is blocked. The
irregular heartbeats. heart usually continues beating regularly.
What Happens in a Cardiac Arrest? What Happens in a Heart Attack?

Within seconds, individual becomes Symptoms may be immediate (intense

unresponsive with shortness of breath.
Death occurs within minutes without
timely treatment.
pain) or slowly acting (cold sweats or
vomiting). Symptoms might differ
between men and women. Longer
delays in treatments creates greater
damage.

What to do in a Cardiac Arrest? What to do in a Heart Attack?

Cardiac Arrest is reversible with timely Even if you are unsure of a heart Detection and Prevention for heart attacks
treatment. Commence CPR and utilize attack, if there are possible symptoms, - Schedule health checks regularly
the AED as soon as possible. Contact visit the doctor or call 995 for medical - Avoid smoking
995 for medical help immediately. help immediately. Early treatment can - Exercise regularly
reduce the impact of heart attacks.
- Reduce food containing Low-density
Most heart attacks do not lead to cardiac arrests but when a cardiac lipoproteins (LDL) cholesterol eg. Fast
arrest occurs, heart attack is a common cause. food or highly processed food

Singhealth Group - https://www.singhealth.com.sg

National Heart Centre Singapore - https://www.nhcs.com.sg/
 D
Dementia is an illness that causes the brain cells to
worsen and die faster than the normal ageing process
Dementia leads to a decline in mental, judgmental, and
behavioural abilities, causing memory loss, a decline in
intellectual abilities, and personality changes.

Warning Signs for Dementia

Common misperceptions of dementia:
Dementia is just about forgetfulness
Dementia is part and parcel of old age
Nothing can be done to help the condition
Dementia is more than forgetfulness. It diminishes a person's
ability to take care of himself, and causes problems with
planning and communication. It also leads to changes in
personality and behaviour. There are, however, a number of
effective treatments that can help manage the symptoms and
improve the quality of life for the patient.
Causes of Dementia

1. Old Age
2. Multiple strokes
3. Degenerative neurological diseases eg. Parkinsons
disease
4. Traumatic injury to the brain
5. Excessive consumption of alcohol and drugs
6. Depression
7. Family history of dementia

a) Appropriate care facilities

b) Behavioural therapy
Treatments

c) Counselling This is a prevalence rate of dementia is 6.2%

d) Education about the illness among those aged 65 years and above. In
e) Eliminating alcohol and drug consumption 2012, about 28,000 people in Singapore aged
f) Medications to treat illnesses that trigger the onset of 60 and older had dementia. The number is
dementia expected to soar to 80,000 by 2030.

Health Promotion Board (HPB) https://www.hpb.gov.sg

4
Ministry of Health (MOH) https://www.moh.gov.sg
Gout
Gout is caused by small crystals forming in the
joints, resulting in severe pain, tenderness and swelling.
These crystals grow at joints due to a build up of uric acid that
your kidneys do not filter out. It can cause the joint to
become inflamed (red and swollen) and painful. Elevated
levels of uric acid in the blood occurs due to a combination of
diet and genetic factors.

Normal Uric Acid Levels

Male Female
3.4-7.0 mg/dl 2.4-6.0 mg/dl

Gout Prevention Cherries

Lemon Juice
Stimulates formation of
calcium carbonate to
neutralize uric acid
Fermented Food
Improves digestion and
increases efficiency of
absorption of vitamins
Contains vitamins A and
C that reduces uric acid
formation Factors causing
High Uric Acid
Apple Cinder Vinegar
Diet high in Fructose
Contains potassium, Renal Insufficiency
iron and calcium that Genetics
removes toxins buildup Obesity
Diabetes
Baking Soda
Underactive Thyroid
Increase pH of blood and Acidosis
body fluids that prevents Excessive alcohol
acid crystallization consumption

Health Promotion Board (HPB) https://www.hpb.gov.sg

5
Ministry of Health (MOH) https://www.moh.gov.sg
 Intro to 4-Part Nutrition Series

With reference to Health Promotion Board,

My Healthy Plate helps us to remember and practise healthy
eating habits that can aid with weight control and
protect against chronic diseases such as diabetes.

My Healthy Plate recommends that we should :

Fill half your plate with fruits and vegetables
Fill a quarter of your plate with whole-grains
Fill a quarter of your plate with meat and others
Use healthier oils
Choose water
Be active!
For more information, please refer to
https://www.healthhub.sg/programmes/55/my-healthy-plate

Nutritional Recommendations
Alcohol Recommendation
Salt / Sodium Sugar
Recommended Recommended
Age Age
limit (grams) limit (tsp)

< 12 months 1 < 12 months 5

1 6 years 2.5 1 2 years 7
> 6 years 5 (about 1 tsp) 3 6 years 9
A can (330 ml) of regular beer with 5% alcohol content
> 6 years 11 Half glass (175 ml) of wine with 15% alcohol content
A shot (35 ml) of spirits with 40% alcohol content
 Nutrition Series Part 1 - Carbohydrates
Carbohydrates are the main macro-nutrition and your bodys main
source of energy: They help fuel your brain, kidneys, heart, muscles
and central nervous system.
There are 2 main types of carbohydrates: simple and complex.
Complex carbohydrates comprise of starch and fibers while sugars are
known as simple carbohydrates.
Your body can store extra carbohydrates in your muscles and liver for use
when youre not getting enough carbohydrates in your diet.

Complex Carbs Simple Carbs

= Good Carbs = Bad Carbs

Hard to digest Easy to digest and release energy

Burn calories while digesting
Makes you feel full over a longer period
Releases a slow and steady flow of energy
Does not spike blood sugar level
Low Glycemic Index
Helps to lose fat
Whole Grains & Cereal
Green Vegetables
Fresh Fruits
Does not burn much calories while digesting
Makes you feel hungry after a short while
Release instant burst of energy before a sudden crash
Spikes blood sugar level very quickly
High Glycemic Index
Helps in storing fat when unused
Candy/Desserts
Sugared Drinks
Refined Breads

The glycemic index (GI) is a number associated with a particular type of food that indicates the food's effect on a person's
blood glucose level. A value of 100 represents the standard equivalent amount of pure glucose. The smaller the number, the
slower your body converts carbohydrates into glucose and the less impact the food has on your blood sugar.
 Nutrition Series Part 2 - Proteins

Proteins are essential nutrients for

the human body that serves as a building
blocks for body tissue and as a fuel source.

Our bodies do not store or manufacture protein or Energy Density (per gram)
Carbohydrates: 4 kcal (17 kJ)
amino acids thus we will need to consume them Proteins: 4 kcal (17 kJ)
Fats: 9 kcal (37 kJ)
Daily Dietary Requirement
Male Female Benefits of Proteins
around 56 grams Around 46 grams Improves Bone Health
Strengthens Immune
MEATS are a complete source of proteins that System
provides all the essential amino acids required by your body. Smoothen functioning
of nervous system
PLANTS are a incomplete source of proteins that Improves muscular
provides selected amino acids. You will need a
coordination
variety of nuts, beans and vegetables to obtain the Prevents premature
entire list of required amino acids. aging
Assists in cell and tissue
Examples: Eggs, Tuna, Broccoli, Almonds, Milk, Lentils, Lean Meat renewal
Reduces cravings for
carbohydrates

When there is high dietary protein intake, the body experiences increase in urea
(uric acid) excretion, increase in urinal calcium excretion and there is a higher risk
of kidney stone formation.
 Nutrition Series Part 3 - Fats
Fat doesnt directly make you fat excess calories make you fat. We
actually need fat in your diet and while too much fat is bad, a certain amount is
perfectly compatible with good health. It is about getting the right balance.

Saturated Fat Monounsaturated Fat

~the not so good guys ~the good guys

No double bonds in fatty acid chain
Found mostly in animal products such
as meat, cheese, milk, butter, cream
and eggs.
A diet high in saturated fat increases
cholesterol buildup in your arteries
causing blockage.
Single double bond in fatty acid chain
Found particularly in foods such as
olive oil, rapeseed oil, peanuts and
avocados
Helps reduce bad cholesterol levels
in your blood, lower your risk of
heart disease and stroke.

Benefits of Fats
Coconut Oil Cheese Butter Avocados Olive Oil Almonds
Large Energy Source
Sunflower Oil Salmon Walnut Doughnuts Biscuits Margarine
Economical Energy
Storage
Essential Fatty Acids for
Multiple double bonds in fatty acid chain Artificial trans fat created through Development
Found in plant foods such as nuts, seeds hydrogenation mostly found in fast
and vegetable oils
Maintain Healthy Skin
foods and fried foods
2 main classes polyunsaturated fatty Natural trans fats can be found in
Tissues
acids, omega-3 and omega-6. Oily fish small amounts in milk and beef, and in Transport Fat-Soluble
(e.g. herring, salmon and mackerel) is a quite large concentration in cheese Vitamins A,D,E and K
good source of omega-3, while omega-6 Manufacturers have found ways to
is mainly found in plant foods such as add taste and texture to food without
Formation of Steroid
sunflower oil and rapeseed oil. using trans fat Hormones for bodily
Polyunsaturated Fat Trans Fat process
~the not so bad guys ~the bad guys
 Nutrition Series Part 4 - Vitamins
Vitamins are complex organic compounds found in
foods that have diverse biochemical functions and
is essential for growth and development.
Fat-soluble vitamins can be stored in your body
while Water-soluble vitamins does not.
Vitamin B1 (Thiamine) Vitamin B2 (Riboflavin) Vitamin B3 (Niacin) Vitamin B5 (Pantothenic Acid)
Regulate appetite and Enhance energy metabolism Enhance energy metabolism Makes antibodies, hormones
digestion and improve and maintains and cholesterols
nervous functions photochemicals for vision
Legumes, nuts, seeds, cereal Milk and dairy products, Liver, kidney, meat, poultry, Found in almost all foods
and grains cereal, lean meat and fish, yeast extracts
poultry

Water Soluble Water Soluble Water Soluble Water Soluble

Vitamin A Vitamin D Vitamin E Vitamin K

Prevents night blindness and
helps make proteins and
hormones
Dark green leafy vegetables,
animal liver, full cream diary
products
Regulates phosphorous and Antioxidant with benefits to Regulates blood clotting
calcium metabolism reproductive functions
Egg yolks, fatty fish, fish liver Nuts and seeds, plant oils Kale, spinach, broccoli
oil and margarine

Fat Soluble Fat Soluble Fat Soluble Fat Soluble

Vitamin B6 (Pyridoxine)
Enhance protein metabolism
and energy release
Liver, kidney, meat, poultry,
fish, yeast extracts, bran,
pulses
Vitamin B9 (Folate)
Makes DNA
Spinach, broccoli, cabbage,
lettuce, liver, kidney, beans
Vitamin B12 (Cobalamin)
Make red blood cells, DNA,
nerve fibres
Liver, shellfish, fish, meat,
eggs, milk, cheeses, yoghurt
Vitamin C (Ascorbic Acid)
Antioxidant that enhance
iron absorption, collagen
synthesis and wound healing
Citrus fruits, berries, brightly
colored vegetables

Water Soluble Water Soluble Water Soluble Water Soluble