This is worth Keeping Your EYES Peeled for

Safeguarding Your Vision against Singapore's Long Standing Eye Problem

Living your bustling lifestyle in Singapore demands peak health and well-being. Among the many aspects of your health, your eyesight holds a paramount role. Singapore, known for its stunning skyline and vibrant culture, has also gained notoriety as the "myopia capital of the world."

"We've been dealing with [this] issue for over 20 years, so we're almost numb to it," says Audrey Chia, an associate professor and senior consultant at the Singapore National Eye Center (SNEC). "Almost everybody in Singapore is myopic now."

Sight is one of the only 5 senses we as human have, therefore it is only right to place high importance on eye health. Out of all five senses, eyesight is arguably the most essential.

With an astounding 80% prevalence of short-sightedness among the Singapore population, it's crucial to pay special attention to your eye health. But did you know that vitamin A plays a pivotal role in safeguarding your vision against potential threats to future eye problems or loss of sight?

Understanding the Myopia Epidemic

In the late 1980s and 1990s, parents in Singapore began noticing a concerning trend in their children's eyesight. Often dubbed the "myopia capital of the world," Singapore has seen an almost universal prevalence of short-sightedness. Early onset myopia significantly increases the risk of severe myopia in adulthood, which can lead to serious eye conditions such as glaucoma, retinal detachment, cataracts, and myopic maculopathy. So if you are born in the 70s and 80s, you are in this group of myopia or short-sightedness epidemic.

The Role of Lifestyle in Eye Health

While genetics can influence myopia, lifestyle factors have proven to be more significant contributors. Spending less time outdoors and focusing on close objects, like reading or screens, are common culprits. The "quarantine myopia" phenomenon observed during the COVID-19 lockdowns is a poignant example of how excessive screen time indoors can worsen eye health.

Health Conditions that elevated Risk of Eye Problem

Diabetes, high blood pressure, and high cholesterol are interconnected health conditions that significantly elevate the risk of eye problems. Diabetes, characterized by elevated blood sugar levels, can damage the delicate blood vessels in the retina, leading to a condition known as diabetic retinopathy. This condition, if left untreated, can result in vision loss. High blood pressure, on the other hand, strains the blood vessels throughout the body, including those in the eyes. This strain can lead to hypertensive retinopathy, causing changes in the blood vessels of the retina and potentially leading to vision impairment. Additionally, high cholesterol levels can contribute to the formation of plaque in the blood vessels, restricting blood flow to the eyes and increasing the likelihood of conditions like macular degeneration and retinal vein occlusion. Managing these underlying health conditions through regular medical check-ups, proper medication, and lifestyle changes is essential for safeguarding your eye health and preserving your vision.

The Crucial Role of Vitamin A

Among various nutrients, vitamin A stands out as a powerful protector of your eyesight. This nutrient is known for its ability to support healthy vision, particularly in low light conditions. In Singapore's high-risk environment, where myopia, diabetes, high blood pressure, and high cholesterol are prevalent, ensuring sufficient vitamin A intake becomes crucial.

Sources of Vitamin A

Vitamin A is a fat-soluble vitamin that is important for vision, immune system, and reproduction. Carotenoids are found in plants and can be converted into vitamin A by your body. Some vegetables and fruits high in carotenoids are: carrots sweet potatoes spinach kale mangoes apricots

The recommended daily intake of vitamin A for adults is 900 mcg for men and 700 mcg for women.

Debunking Myths

It's essential to differentiate between facts and myths related to eye health:

• Fiction 1: Eating carrots alone won't provide enough vitamin A for good vision.
• Fiction 2: Sitting too close to screens won't weaken your eyes, but it might cause eyestrain.
• Fiction 3: Using corrective lenses won't weaken your eyes, but it will correct your vision.
• Fiction 4: Using a nightlight won't necessarily contribute to near-sightedness.

On contrary to Fiction 1:

The amount of vitamin A in carrots varies depending on the size and variety of the carrot, but generally, one large (72-gram) carrot can provide about 67% of the daily value for vitamin A, or 601 mcg. To achieve 900 mcg of vitamin A from carrots, you would need to eat about one and a half large carrots or two medium carrots. However, keep in mind that the conversion of beta-carotene to retinol depends on several factors, such as your genetic makeup, dietary intake, and health status. Therefore, the actual amount of vitamin A you get from carrots may vary.

Protecting Your Precious Vision

To maintain optimal eye health, consider the following tips:

1. 1) Prioritize a balanced diet rich in vitamin A sources, green leafy vegetables, and Omega-3 fatty acids found in fatty fish.
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3. 2) Consider using vitamin and nutritional supplements to support eye health.
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5. 3) Undergo yearly eye exams to catch potential issues early.
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7. 4) Maintain a healthy weight to reduce the risk of diabetes, high blood pressure, and high cholesterol.
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9. 5) Wear protective eyewear during relevant activities and sports.
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11. 6) Quit smoking, as it's linked to various eye problems.
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13. 7) Wear sunglasses with UVA and UVB protection to shield your eyes from harmful rays.
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15. 8) Follow the 20-20-20 rule to rest your eyes during screen time.
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17. 9) Get sun exposure early in the morning to support hormone production.
18. Remember, looking at the sun can cause permanent damage to your retina, but being outdoor in the morning to have UV exposure to your eyes is beneficial to your eyes.

5 Empowering Eye Exercises

Incorporate these simple eye exercises into your routine to relieve strain:

1. The 20-20-20 rule: Focus on something 20 feet away for 20 seconds every 20 minutes.
2. Blink regularly to prevent dry eyes and headaches.
3. Use palms to relax your eyes by cupping them over your closed eyes.
4. Try the figure-eight exercise, rolling your eyes, and near-and-far exercises.
5. For glasses wearers, practice near-and-far focusing without your glasses.

In conclusion, living in the dynamic landscape of Singapore, your eyesight is a precious asset that deserves special care. With a blend of proper nutrition, lifestyle adjustments, and these eye exercises, you can take proactive steps to preserve your vision against the odds. By focusing on your eye health today, you're investing in a future filled with clear and vibrant experiences.

I hope you SEE EYE TO EYE with me on this.

Until next time, I am Jesie signing off.

Sources:

CDC.gov

Webmd,com

Dr Andrew Hubner

Allaboutvision.com

Healthline.com

Healthtap.com

Verywellfit.com

Livestrong.com

Visioncenter.org

Why short-sightedness is on the rise - BBC Future

nhs.uk

hsph.harvard.edu

nutritionadvance.com

nutrtionvalue.org

medicalnewstoday.com