Most people use technology every day and while there are lots of benefits that it contributes to our lives, have you ever stopped to think about the negative effects that it contributes to our health and wellbeing? In particular, how technology affects our physical and mental health and what can we do to support it!
What does it do?
Physically speaking, constant technology use has some negative impacts on our bodies. Looking at technology for long periods of time can cause musculoskeletal strain on our back and neck, digital eye strain and disrupted sleep. It is also one of the leading causes of physical inactivity which is a worrying factor in preventative health. Research on parenting a generation with technology has found that 38% of parents worried that their children’s excessive screen time was hindering their physical exercise (Internet Matters Team, 2018).
In terms of mental health, excessive time scrolling can cause increased stress and anxiety. This is due to the increased pressure and expectation from comparing yourself to others, anxiously awaiting replies and the constant influx of news events, quite commonly being negative. A decrease in physical activity also contributes to this decline in mental health as the body isn’t producing as many endorphins (feel good hormones).
So how can we fix this?
Given the world we live in, getting rid of technology isn’t the answer, especially considering all the benefits it provides such as keeping in contact with loved ones, educational and health advances. However, there are definitely some parameters that can be put in place to prioritise physical and mental wellbeing in the era of technology that we live in.
Monitor your screen time and what you’re exposing yourself to
Getting your tech use in check is easily the best place to begin as you can create a healthier relationship with your screen time. Many smartphones have a screen time report which tells you how much time a week you spend on your phone and in particular which apps you are spending the most time on. By auditing this you can assess your phone use and make some positive changes. Another thing to consider is doing a cull of the apps you use and accounts that you follow. If there is content that you are exposing yourself to which doesn’t make you feel good or a game you keep playing that is preventing you from the things you need to do, it might be time to take a break.
Nutritionally support your health
By nourishing your body with the nutrients it requires you are helping it thrive both physically and mentally as it has the ability to produce feel good hormones. Some great foods to keep up your nutrition include:
- Ginseng – this superfood is great for combatting stress and anxiety by increasing neurotransmitters which are the feel good hormones that our body needs.
- Protein – a macronutrient that helps to sustain muscle and bone health, increase energy and support many other body functions. On average the body requires at least 1g of protein per kg of body weight daily (Lonnie et al., 2018).
- Fruits and vegetables – providing our bodies with all the essential vitamins and minerals needed to keep it healthy and functioning. It is recommended to eat 2 serves of fruit and 5 serves of vegetables a day.
- Water – drinking at least 2L of water a day helps to support the systems in our body function optimally. Studies found that people who consumed more water daily were at lower risk of depression and anxiety.
Make a routine
Giving yourself a good routine to follow is a great way to ensure you are getting adequate exercise, rest, time outdoors, self care and social interactions. Keeping technology use in moderation with the other important factors of your life can put a stop to screen time taking over your life! Take control back and let technology have a positive impact on your life!
References
Internet Matter Team, (2018). Screen time report reveals parents concerns that too much screen time is causing child inactivity. Internet matters.org, accessed on 19/01/2023, <https://www.internetmatters.org/hub/news-blogs/over-half-parents-are-concerned-too-much-screen-time-is-causing-kids-to-become-inactive/>
Lonnie, M., Hooker, E., Brunstrom, J. M., Corfe, B. M., Green, M. A., Watson, A. W., Williams, E. A., Stevenson, E. J., Penson, S., & Johnstone, A. M. (2018). Protein for Life: Review of Optimal Protein Intake, Sustainable Dietary Sources and the Effect on Appetite in Ageing Adults. Nutrients, 10(3), 360. https://doi.org/10.3390/nu10030360