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The average person is awake for approximately 15-18 hours a day. However, the average adult spends about 11 hours of that day staring at a screen. We have smartphones, laptops, TV’s, even the self-checkout screens at the supermarket constantly surrounding us. We put one down to look at the next, and that cycle continues throughout the course of the day. It has become pretty clear that society is run by electronics and the screens they’re attached to. Now more than ever, it is important to discuss the negative effects these electronics have on the mind and body. It is possible that your electronics are actually aging you as you read this very blog post---Let’s discuss how, and what you can do about it.
Throughout the day, we bounce back and forth between various electronic devices. For those who work a job that requires a lot of time interacting with a screen, much of our screen time is unavoidable, however, there are many hours that are truly dedicated to leisure use. Our smartphones are usually the most inescapable devices that we own. They hold most of the content of our day-to-day lives: our emails, GPS, text messages, Google, social media, music, apps, and often our banking as well. They call for a lot of our attention, and therefore we spend hours looking at them. When we are not, of course, there is a laptop or TV for a good movie or video game to hold our attention for the remainder of the day.
But how much of this back and forth from one device to the next is too much? When is it time to put down the screens and focus on something else? There is a consensus that reducing time spent in front of a screen can protect you from certain negative side effects.
It is no secret that overexposure to UV rays from the sun is damaging, but there are other lights that we should be concerned about. Blue light also referred to as high-energy visible light (HEV), is a part of the visible light spectrum, which is a segment of the electromagnetic spectrum that the human eye can see. The human eye is able to detect wavelengths from 380-700 nanometers and blue light vibrates at 380-500. It is the shortest wavelength and has the highest energy. Blue light is all around us, however, sunlight is the most significant source. There are artificial sources of blue light, including LEDs, fluorescent light bulbs, and many of our electronic screens such as televisions, computer screens, phones, etc.
It is important to note that blue light is not necessarily all bad, despite its negative reputation. Blue light boosts alertness, elevates mood, and helps with cognitive function as well as to regulate our circadian rhythms. However, too much exposure to blue light can be very unhealthy.
Computer vision syndrome (CVS), refers to a group of eye and vision-related problems that come from prolonged use of electronics emitting blue light. Some symptoms of (CVS) are:
Neck and shoulder pain can be a result of poor posture when using an electronic device. This can be from sitting with the device in the lap, slouching on the couch, and/or not having proper back support. Flexing the neck forward for a prolonged period of time puts pressure on the spine, resulting in neck and shoulder pain.
Insomniacan be a negative result of excessive screen time. The blue light emitted from screen devices can suppress melatonin, the body’s sleep-inducing hormone, interfering with the body’s internal clock when overused.
Mental health (addiction, depression)can be directly affected by spending a prolonged time at a screen. This side effect is not necessarily due to the screens and blue light themselves, but the content and activities on the screen. It’s well known that many of us that spend too much time on social media can suffer from comparison hangovers gazing at the seemingly perfect lives of others online. Moreover, as we become more digitally connected we may also become more anti-social in real life, depriving ourselves of the interaction we all need as humans. Our self-esteem suffers and so does our energy to engage with others in person. Excessive email checking can cause stress and anxiety, especially when attached to our work or difficult relationships. Additionally, screen time itself can be just as addictive as drugs and alcohol.
Weight gaincan occur as a result of too much screen time. Sitting at a screen contributes to a sedentary lifestyle, which is linked to obesity. The average American teenager spends over 7 hours and 22 minutes on their smartphones a day. It is usually the case that when someone is engaged with an electronic device, they are inactive. Sitting dormant and using little to no energy for prolonged periods can disrupt normal appetite signaling and result in passive eating (also known as boredom snacking).
Blue light destroys collagen through oxidative stress. Flavin, a chemical found in the skin, absorbs blue light and produces free radicals that damage the skin. Those with more melanin have a more difficult time with blue light. Studies show that overexposure to blue light can cause hyperpigmentation in darker skin tones. Blue light has the potential to penetrate more deeply into the dermis of the skin in comparison to UVA and UVB, resulting in aging.
Topical and dietary antioxidantsare an important defense against oxidative environmental damage.
These dietary supplements can help arm and protect the skin:
In many ways, electronics make our lives easier and more entertaining. They have completely taken over and have a long list of benefits. We do not suggest doing away with them completely. It is not even possible to avoid blue light completely, as it is everywhere. However, we encourage you to remain aware of and proactive about your screen use. It can be harmful to your overall well being and can cause damage to the skin. Giving your diet a boost with supplements that combat free radicals and aid in the process of producing collagen is important as we navigate this technologically forward society.
