Adults and children spend a significant part of their day on various screens from large to small. Whether working on laptops, desktops, smartphones, or TV, screen time has greatly increased.
Even schools are no longer immune. Reliance on screens for education means children are on screens for nearly 8 hours EVERY day. This increased screen time can actually lead to cardiovascular diseases.
Effects of Increased Screen Time on Heart Health
Sedentary Lifestyle
We know that sitting for hours on end is bad for the human body. Today, humans spend nearly all day and night barely moving. Working at a desk, attending online classes, watching a TV series, gaming, studying, doing school work, these screen-based activities keep you sedentary.
This sedentary lifestyle contributes to reduced circulation and increased blood pressure; and can increase the development risk of metabolic disorders.
The World Health Organization has identified physical inactivity as one of the key causes of chronic diseases, including heart problems. Those who sit for long periods of time without any physical activity throughout the day are often at a higher risk of developing cardiovascular disease.
Poor Sleep
Increased screen time can also affect your body’s natural sleep cycle. The blue light emitted from the screen can delay melatonin production, which is responsible for maintaining your sleep. Poor-quality sleep can increase your blood pressure, stress hormones, and inflammation. All these factors can contribute to heart issues. Getting well-rested sleep is crucial for overall health, maintaining hormonal balance, and cardiovascular function. Excess screen time can disrupt the process, preventing your body from getting the rest it needs. As a result, it increases the risk of heart attacks, strokes, and irregular heart rhythm.
Increased Stress
Constant connectivity to your mobile devices can increase your stress levels. For instance, work emails, messaging apps, news updates, social media engagements, “doomscrolling,” creates a constant sense of urgency which keeps the human body in a “fight or flight” mode that used to be reserved for actual danger.
This causes mental exhaustion and chronic stress. Stress triggers the release of hormones, such as cortisol and adrenaline which further elevates blood pressure and heart rate. Unchecked, over time this will damage blood vessels and increase your risk of hypertension, which can lead to heart problems, failure and death.
Poor Dietary Habits
Individuals who spend long hours in front of screens usually don’t pay attention to the junk food they are eating. Frequent snacking while watching videos, movies, or simply browsing the internet, can lead to overconsumption of food high in sodium, fat, sugar… which can increase your cholesterol levels and lead to obesity. Obesity plus a sedentary lifestyle of barely moving restricts the heart and blood flow and damages the body, which can lead to an early death.
Reduced Time For Physical Activities
People today often spend more time on the screen than in physical activities like exercise, playing outside, going for a walk.
If you are mentally exhausted or stressed out when working on your computer or phone, you may end up watching videos or playing games online as a form of relaxation. This is not the relaxation your body needs. It will lead to more screen time causing more harm to your overall health.
Break the cycle. Develop healthy relaxation habits, get at least 2-3 hours of moderate exercise each week. Moderate exercise, even playing physical sports games outside, can reduce your weight, blood pressure, cholesterol, and other concerns.
Tips to Reduce Screen Time and Improve Your Heart Health
The following tips can help improve your heart health. Let’s discuss further.
Time Your Screen Time and Schedule Breaks
Keep it to the bare minimum. Take more frequent short breaks, stand up, move around for a few minutes. Small movements like these throughout the day, even if screen time is necessary, will slowly reduce its harmful effects.
Most of the digital devices of today have timers, use them to keep your body in motion, your dependence down and your heart and body healthy.
Get Well-Rested Sleep
You might need to be on them at work, but you don’t need to be on them at home. Stop using your electronic devices at least an hour or two before bed to get better sleep. Listen to calming music to relax your mind, meditate, or do some stretching. Improve your quality sleep to improve your body.
Avoid Snacking
Screens are distraction devices. When you are distracted you may reach for the potato chips instead of some fruits, seeds, nuts and other health snacks. When you need to be on screen, keep healthy snacks on hand instead of unhealthy ones.
Be Active
As we said before, physical activity is crucial for improving your overall health, managing your stress, and keeping your body healthy. From simple to complex, movement is key. A brisk walk, bicycle ride, or a pickup sports game with friends. Keep the body moving.
Build A Healthy Habit
It takes time to build a habit. Start small, schedule time when you will not be on your screen. Reduce your over dependency on screen activities. Take the time to enjoy the real world instead of the digital world, your mind and body will thank you for it.
Cape Sierra Family Clinic is a medical clinic in Nashville that offers comprehensive healthcare services. Visit our clinic to monitor your blood glucose, blood pressure, and cholesterol levels. Find ways to stay healthy to live a longer, healthier, happier life.
