- What is Screen Time?
- Harmful Effects of Excessive Screen Time for Kids and Adults
- Sleep Deprivation and Wake Cycle Issues
- What is Too Much Screen Time?
- How to Cut Excess Screen Time
We are addicted to our screens. Like most addictions (such as drinking alcohol and binge-eating), excessive screen-time can be harmful to our gut health. Unlike tobacco and cigarettes, too much screen time affects young children and adults alike. These issues can cause a litany of health-related issues.
Excessive screen time can ravage the gut biome for several reasons, including being too sedentary, depression, and electromagnetic radiation to our stomach bacteria. The overreliance on digital devices can harm healthy gut bacteria for adults and children alike. Here’s what to do about it!
What is Screen Time?
Before figuring out what is excessive screen time, let’s get a clear consensus of what we’re talking about here. In this article, the words “screen time” describes how we consume media through digital devices. We’re describing the act of someone looking at a screen to receive information, entertainment, or to find a hot date .
So, screen use time includes:
- Social Media
- Video Games
These sort of gadgets are run on LED lights and are powered by Wi-Fi signals. Sure, these digital gadgets are convenient, but they’re turning out to be a real inconvenience for our system as a whole.
Coopervision funded a poll to determine how many hours of screen time we spend on our digital devices on a daily basis. The results are rather astonishing.
Before figuring out what is too much screen time, let’s get a clear consensus of what we’re talking about here. In this article, the words “screen time” describes how we consume media. We’re describing the act of someone looking at a screen to receive information, entertainment, or to find a hot date.
Coopervision funded a poll to determine how much of our day we spend looking at screens. The results are rather astonishing.
Pollsters OnePoll reported,
“A new survey of 2,000 people into the screen time habits of Americans revealed that whether it’s our phones, laptops, TVs, or tablets, screens are a significant element of everyday life. Assuming the average American gets eight hours of beauty rest a night, that means they spend six hours and 43 minutes a day looking at a screen, or 7,956 days of their life .”– OnePoll via Coopervision
Unfortunately, so many of us are regulated to screens all day. Whether we’re students learning on a tablet, office workers at a computer from 9 to 5, or a family watching TV at night, too much screen time seems inevitable! Let’s discuss some of the potential dangers surrounding the amount of time kids and adults spend on their screens.
Harmful Effects of Excessive Screen Time for Kids and Adults
As adults, we like to wave our fingers and say that kids watch too much TV and have an internet addiction. Do as I say, not as I do, adults!
Parents are just as guilty of excess screen time. Young people, college students, adults, and the elderly all watch hours of TV and use their electronic devices throughout the day. Here are some of the reasons too much screen time might be ruining your gut health.
Lack of Physical Activity
We spent far less time working on our bodies than we do perfecting filters on our Insta pics. Excess screen time perpetuates a sedentary lifestyle. Trust us; sitting around the house is not conducive to a healthy body.
Exercise is essential for optimal wellness. Sure, we attribute a buff bod to getting up and moving. However, exercise also has a profound impact on the microbiome .
One analysis looking at exercise and the gut biome found,
“Exercise can enhance the number of beneficial microbial species, enrich the microflora diversity, and improve the development of commensal bacteria. All these effects are beneficial for the host, improving its health status .”
– Oxid Med Cell Longev.
Excessive media use keeps us from meeting our wellness goals. We become glued to our digital screens in hopes of social interactions, searching for educational programming on YouTube, or playing violent video games. Once, entertainment was a commodity. Now, outdoor activities seem like a monumental event.
Increased Risk of Obesity
While exercise is amazing for us, the majority don’t seem to embrace this activity very much. According to the World Health Organization (WHO), one in three people is overweight .
A meta-analysis looked at the long-time relationship between too much screen time and the increased risk of obesity. That’s right; too much screen time isn’t a new problem. It’s one that’s plagued us since televisions became commonplace in the household.
This research report stated,
“The relationship between screen media exposure and obesity has been widely studied. Starting in the mid-1980s, many epidemiologic studies have revealed associations between screen time and obesity. For example, in 1 longitudinal cohort study of a nationally representative sample of US 10- to 15-year-olds, there was a strong dose-response relationship between the number of hours per day children viewed television and the prevalence of overweight, and as much as 60% of the 4-year incidence of overweight was estimated to be attributable to excess television viewing .”– American Academy of Pediatrics
When people spend long hours on their screens, they’re sitting on the couch, train, or at their desk. Unless you’re watching TV during cardio, being on a screen for over six hours per day means you are most certainly not exercising.
Snacking in Front of Screens
Next time you’re at a restaurant, take a look around. How many people are on their cell phones at the dinner table? Giving younger children a tablet to shush them or allowing teenagers to use their mobile devices to escape the family conversation is causing slow, subtle damage to their snacking habits.
Too much screen time lends itself to more snacking . For one, we aren’t paying attention to the food we’re eating. Eating in front of a screen doesn’t trigger the brain that we’re satiated. So, we tend to overconsume.
Plus, snacking fills a void while you’re zoning out on the screen. Who else is guilty of just shoving popcorn in their mouths while watching a movie? You just keep shoving in the popcorn by the fistfuls!
One analysis was alarmed, stating,
“Teens who sit for hours watching TV, using the computer or playing video games while eating unhealthy snacks are at increased risk for a cluster of risk factors including increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels — that elevate the risk of heart disease, stroke and diabetes .”– The Endocrine Society
Naturally, these health problems are all life-threatening situations. Suffice to say; microbes in your gut biome can’t be doing too well in these sorts of conditions, either.
All of these conditions are triggered by inflammation. Inflammation destroys healthy cells and beneficial intestinal flora. Therefore, probiotic bacteria get killed off due to a negative impact of screen time overload.
Our screens do a lot of things to us on a psychological level that we may not even be aware of. There are so many layers to how too much screen time affects our mental state .
For one, there’s the pressure of always being connected. Social connection is a huge reason why we’re addicted to our electronic devices.
Whether it’s old-fashioned Facebook, the 24-hour shelf-life of Snapchat, or six seconds of shenanigans on TikTok, the spotlight is always on. The need and desire to be content creators can have lasting effects on today’s children.
CNN recently analyzed a poll conducted by Common Sense Media. Their conclusions showed how deep smartphone addiction runs during teenage years.
“Nearly 80% of teens in the new survey said they checked their phones hourly, and 72% said they felt the need to immediately respond to texts and social networking messages. Thirty-six percent of parents said they argued with their child daily about device use, and 77% of parents feel their children get distracted by their devices and don’t pay attention when they are together at least a few times per week .”– CNN
Too much screen time doesn’t allow us to process our thoughts about real-life events. Notifications, personalized alerts, reminders to take your steps…it’s sensory overload! We get lost in a web of information overload. In turn, it’s causing us to disconnect from one another, reality, and our microbes!
What is Addicting Us to Our Devices?
Children and adults alike feel dependent on their smartphones for three things:
- Keep Them Entertained
- Build Their Brand
Both of these have one thing in common. They’re an attempt to improve our social status. Entertainment media stimulates us by helping us take our brains off reality. We use it as a muse for creative ideas, obtaining new information, and finding new fashion.
From there, we use this content to create versions of ourselves we aspire to be. Sometimes we create false personas on the internet. Other times, we use it as a conversation piece. Who else didn’t chat with someone about the color of the dress? We do this to keep ourselves entertained and so that we can discuss relevant topics during social interactions. That’s building your brand 101!
Whether you’re a child leading the roast on a group chat or a middle-aged single trying to put your best life out on Bumble, we have so much pressure on us. This pressure is from both society and our own expectations. We feel this unnecessary need to flaunt the best parts of our lives at all times, even if we have to fabricate these stories a little.
How many of us have posed for a “candid?”
Think about it, who hasn’t posed for a “candid” photo where you pretend you didn’t know someone was taking your picture? We’re all guilty of it, just some more than others. At times, our reality is no less scripted than the Kardashians. We just have a smaller budget.
The reason we live like this is that each notification, like, or retweet we get sets off neurotransmitters in our brain, most specifically dopamine .
This hormone provides us with a rewarding feeling. However, too much screen time is doing anything but bringing rewards. We spend so much time trying to recapture that rewarding feeling that we become addicted to our screens.
A recent study looked at how social media can cause alterations to our brain pathways. Shockingly, our dependency on this platform is destroying parts of our gray matter.
One analysis spoke on the volume loss,
One analysis found,
“Our findings lend support to the idea that the composition of key brain regions of the dual-system of reasoning, the amygdala and ACC/MCC (anterior cingulate cortex and midcingulate cortex), but not the NAc (Nucleus Accumbens) , is associated with SNS addiction. We specifically show that the GMV (grey matter values) of the amygdala is negatively associated with SNS addiction scores. Hence, people with high SNS (social network site) addiction scores have a pruned amygdala, which is presumably involved in generating strong impulsive behaviors .”– Sci Rep
What is interesting and alarming about these statistics is the interaction between social media and the anterior cingulate cortex (ACC) and midcingulate cortex (MCC). These are the areas of the brain that regulate self-control and impulses. Therefore, social media feeds these parts of the brain that crave clicking a red notification on your Facebook globe or a blue bell on your Twitter feed.
Scarily enough, social media doesn’t trigger Nucleus Accumbens (NAc). This is a telltale area of the brain that dictates how we process rewards.
The NAc of the brain weighs the pros and cons of motivation for addictive behaviors. So, while the NAc may prompt an alcoholic to have a drink, it doesn’t play a role in our social media addictions. That suggests we may be making new alterations to the brain we never have before.
These deductions are further evidenced by damage to the amygdala. This part of the brain plays a pivotal role in how we process emotions. Therefore, people addicted to their screens are more likely to act irrationally or depressed.
Sleep Deprivation and Wake Cycle Issues
50 to 70 million have sleep problems . A big reason for this is due to our dependence on screens. A majority of the screens are made with blue Light Emitting Diode (LED) lights.
LED lights mimic the blue light that the sun projects when it rises in the morning. That sunlight has been generating our biological clock (circadian rhythm) since the day we were born. The sun does this through our pineal gland, situated behind our eyes.
Two hours before bed, the pineal gland secretes melatonin, the hormone responsible for sleep. This process gets prompted by the sun going down. We then enter a dark room and go to sleep. As the sun rises and comes through the window, the pineal gland gets charged through the eyelids. As a result, this gland stops secreting melatonin and slowly brings in hormones like dopamine and serotonin . Now, we’re ready to start our day!
Unfortunately, research shows excessive exposure to blue LED lights disrupts our circadian rhythm . Therefore, too much screen time causes sleep deprivation.
When we sleep, that’s when our body makes hormones. After all, its hormones are what dictate the sleep wake cycle in the first place.
In addition to hormones, our body makes immune cells. So, when we miss out on sleep from too much screen time, we compromise our immune system as well.
Electromagnetic Wave Radiation
All of the negative effects of too much screen time may seem obvious. However, there is a silent gut killer lingering in these screens.
Our devices are made of electromagnetic waves. Yes, the same things that can also cook our foods in record time. Now, imagine the size of a microbe compared to the size of a leftover lamb chop.
Can you imagine just how quickly these waves can zap something so minuscule? Well, it’s happening.
Harmful Stomach Bacteria That Like Electromagnetic Waves
One study saw that electromagnetic waves increased levels of Escherichia coli (E.coli) in the gut biome. While many of us give E.coli a bad rap, this stomach bacteria is still essential for the digestion of food. It’s when specific strains of E.coli increase that we have an issue.
Not only does too much E.coli cause gastrointestinal distress, but smartphones can enable this overgrowth to happen.
“The exposure of E coli ATCC 25992 to the magnetic field of 2 mT at the frequency of 50 Hz caused significant alterations in the morphology, growth curves, structural parameters, and the sensitivity to certain antibiotics such as nalidixic acid, amoxicillin, and erythromycin .”– Sage Journals
Under magnetic radiation, pathogens can grow larger. Plus, these waves can make them antibiotic-resistant. This combination can be a catastrophe for gut health.
Probiotic Gut Bacteria That Don’t Like Electromagnetic Waves
Not only do our devices affect E.coli, but they also can have implications for healthy stomach bacteria. However, these interactions are negative. Probiotics don’t seem to enjoy the effects of electromagnetic radiation.
Lactobacillus is one of the top probiotic strains for gut health. It is a species of stomach bacteria that help fight off allergens, digest food, suppress pathogenic growth and repair a leaky gut barrier. Unfortunately, this bacterial species can’t withstand the power of magnetic waves.
One study exposed Lactobacillus Plantarum and Lactobacillus Rhamnosus to radio frequencies of 6.41 GHz, 7.5 GHz, and 7.62 GHz.
“Electromagnetic radiation affects the growth rate of bacteria, produce free radicals due to which the growth decreases and sometime it also inhibit the growth. Cell permeability also affected by the radiation. From the data it can be easily decuced that the cellular membrane of microorganism affects by the electromagnetic radiation .”aQ– Journal of Chemical and Pharmaceutical Research
Upcoming 5G services are going to expand on the already robust LTE spectrum of 6 GHz to 100 GHz. Thankfully, 6 Hz is the norm. However, 5G is about to be 20 times faster.
Broadband companies will now manipulate millimeter wavelength bands to reach between a frequency of 30 to 300 GHz . So, who knows what kind of damage will be done over the next decade or two?
What is Too Much Screen Time?
Before getting overly concerned about too much screen time, let’s figure out what constitutes “too much screen time” in the first place. Figuring this number out is hardly objective.
A good number of people are in denial about their own screen habits. Meanwhile, others may be overly sensitive to notions that their young children are partaking in excessive screen time. In their minds, this might be an attack on how they parent. With all these factors at play, it’s hard to pinpoint a clear-cut number as to what is a healthy amount of screen time.
For American children, the Mayo Clinic offers some suggestions. That way, you can gauge your child’s habits with their physical and emotional responses.
According to the MayoClinic,
“The recommendations are really to minimize screen time in children before age 2. Between ages 2 and 5, we would recommend you keep the screen time to one hour or less per day. And in children that are older than 5, we recommend trying to minimize a recreational or enjoyment-related screen time to two hours or less per day. Two hours or less a day applies to teens, as well. But the recommendations do not include educational-related screen time .”– Mayo Clinic
While it may seem inevitable for your gut health to be compromised by screen time, don’t feel defeated. Here are some tips to help you reclaim your gut health in this digitized world.
How to Cut Excess Screen Time
You may seem handcuffed to your device, but you’re not. Spoiler alert! You can actually live without it. Here are a few tips for disconnecting and for rejuvenating your gut health.
Leave the Phone at Home
Life existed before smartphones. We promise it will go on without them, too. Reconnect with old school social skills. Say “hi” to strangers. Watch the squirrels chasing each other up trees. Stop looking at your electronic devices!
Next time you step out somewhere familiar, leave your phone at home. That is especially true if someone else has their phone with them. The fewer opportunities you have to pull your phone out, the less likely you will miss your device in the long run.
Stop Checking Work Emails
We’re at a computer screen all day. Limit your digital media use at home by cutting back on the emails.
Part of the problem is that we made ourselves too available. We put this pressure to be on at all times. It’s unrealistic, and you need to set boundaries.
Post work hours and be done. Don’t check your work email at home. Let home time be home time.
Don’t Eat and Screen
Let’s face it; we’re going to end up in front of a screen. Don’t let that be the time we eat. Set a time to eat away from a screen. That way, your mind can process the fact you ate. You will be less likely to eat empty calories that will ruin the acidity of your gut biome.
Think your gut bacteria may be prompting you to make impulsive decisions to pick up a screen? Find out for sure. Get an at-home gut test . We can send you everything you need to figure out which gut bacteria are in your system. Based on the results, we formulate personalized probiotics. With these supplements, your microbiome may find balance, which might help you manage symptoms of device addiction.
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