Have you ever thought about how much time you spend in front of a screen every day? This habit, while totally normal in our tech-driven lives, might just be one of the sneakiest culprits behind aging faster than you’d like.
Expert Input: Katey Davidson, Dietitian, M.Sc.FN, RD, CPT
Essential Takeaways
- Too much screen time can lead to unhealthy lifestyle choices and might speed up the aging process.
- Extended device usage often results in more hours of sitting, social withdrawal, and disrupted sleep.
- Try to cut down on screen time and be conscious of your posture when using devices.
We’ve all heard that factors like poor diet, chronic stress, and sleepless nights can age us more quickly, but there’s another major player in this game: screen time. Yes, I know, your eyes are glued to this article on a screen right now!
Looking at screens can take a toll on both your physical and mental health. We checked in with some healthcare experts to help understand what’s going on with all this screen time and to gather some practical ways to reduce it while promoting healthy aging.
How Excessive Screen Time Contributes to Aging
Sitting More Than You Should
If you’re clocking in long hours at work staring at a monitor, followed by evening TV binges (where your phone is inevitably in your hand), it all adds up to one thing: way too many sedentary hours. According to Dr. Alicia Robbins, excessive sitting is definitely a health hazard. Research suggests that those who sit for more than eight hours each day show more signs of accelerated aging compared to those who manage to sit less than four hours.
Extended periods of being sedentary can lead to health issues like increased body fat, weakened muscle mass, and reduced mitochondrial health. Collectively, these factors can skew your metabolic performance and up the risk of chronic diseases, speeding up the aging process.
Less Face Time Equals More Loneliness
In today’s digital world, it can be way too easy to lean on screens for social interaction rather than enjoying real-life connections. Dr. Robbins points out that meaningful social connections are key to living longer and being happier. Loneliness has become a growing epidemic, sparked by screens, and is linked to increased inflammation and speeding up cognitive decline.
So, why not hit pause on texting and instead plan to spend some time with a friend in the real world? Plus, teaming up with a workout buddy can not only help you socialize but also decreases that time spent chilling on the couch.
Blue Light and Your Skin: What You Should Know
Screens produce blue light, which according to Dr. Marisa Garshick, can result in premature skin aging, including things like fine lines and dark spots. It’s a slippery slope—blue light can cause free radicals to form in your skin, crank up inflammation, and even damage your skin’s DNA—all of which could quicken the aging process.
Bear in mind, though, more research still needs to be done on the full impact of blue light on skin health.
The Danger of “Tech Neck”
Have you heard of “tech neck”? That’s the term for the poor posture many of us have developed while looking down at our devices. Despite having a comfy workspace, unless you’re really careful about how you hold your phone, you can wind up hunched over, impacting more than just your neck. Dr. Garshick says leaning forward to glance at screens can be a contributing factor to sagging skin owing to the effects of gravity, especially around the neck and chin area.
To help combat this, try placing screens at eye level so you aren’t straining your neck or contributing to skin issues!
Screentime Can Sabotage Your Sleep
If you find yourself checking your phone before bed or binge-watching your favorite series into the early hours, you’re not alone. But this habit isn’t doing your sleep any favors. It’s actually linked to insomnia and low-quality sleep. Before you know it, pesky screen light is messing with your body’s melatonin production—yep, that sleep hormone. Not only do you pay for it the next day by feeling groggy, but poor sleep can also ramp up inflammation, contributing to a quicker rate of aging in the brain.
Tips for Encouraging Healthy Aging
Want to get your screen habits in check? Here are some ways you can do just that! Try leaving your phone in another room, take tech-free walks, or even disable those pesky social media apps close to bedtime, suggests Robbins.
In addition to moderation on your screens, other small lifestyle adjustments can lead to healthier aging too:
- Step it Up! Aiming for a 30-minute walk five days a week can do wonders for your health and anti-aging efforts.
- More Greens, Please. Figuring out how to eat more fruits, veggies, whole grains, legumes, and healthy fats can really boost your wellbeing compared to a diet laden with processed foods.
- Always Use Sunscreen! Yes, even indoors! Putting on sunscreen daily can play a huge role in staving off premature aging. Check for products with iron oxide for protection from visible light, including blue light, according to Dr. Garshick.
- Make Your Screen Eye Level. This can minimize neck strain from constantly bending your head down.
Final Thoughts
It’s clear that too much time glued to screens could impact your lifespan and signs of aging significantly. Not only can screen time disturb your sleep patterns, but it also can lead to greater inactivity and less face-to-face interactions—both factors that contribute to an accelerated aging process.
Experts advise cutting down on screen time where possible—like deleting apps that eat up your time, keeping phones out of your sleep area, and seeking out walking opportunities without your phone. Prioritizing healthy, plant-based eating, staying active, and maintaining good posture while using technology could all support healthier aging.
Catch the full article on EatingWell.
