Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT
Getty Images. EatingWell design.
Key Points
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Constant screen time can lead to unhealthy habits and may contribute to premature aging.
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Excessive use can increase sedentary time, reduce social connection and disrupt sleep.
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Aim to reduce screen time, and when you do use devices, be mindful of your posture.
While many people know that common lifestyle factors—a poor diet, chronic stress and lack of sleep—may speed up aging, there’s one more surprising daily (hourly?) habit we all need to reconsider: constant screen time. And yes, the irony isn’t lost that you’re reading this on a screen right now.
Staring at a screen can affect our physical and mental health in several ways. We asked doctors to break down what’s really going on, how to spend less time on our screens and practical tips to support healthy aging.
How Too Much Screen Time Ages You
You Become More Sedentary
If you spend your workday in front of a screen, then unwind with TV at night (often while also checking your phone) and finish the day with another quick scroll before bed, that adds up to a lot of time spent sitting still. “Excessive screen time certainly results in us being more sedentary, something that’s considered to be harmful to our health,” says Alicia Robbins, M.D. In fact, one study found that people who reported more than eight hours of sitting time had higher biomarkers associated with accelerated aging compared to those who capped sedentary time at less than four hours.
Prolonged sitting is linked with higher body fat, lower lean muscle mass and reduced mitochondrial function. Together, these changes can contribute to poorer metabolic health, a greater risk of chronic disease and ultimately, premature aging.
It Decreases Social Interaction
Sometimes it can be tempting to rely on screen-time connections instead of in-person friendship. “Social connection is such an important part of longevity, overall quality-of-life and long-term happiness,” says Robbins. She notes that we’re in an epidemic of loneliness—something that is associated with higher inflammation and faster cognitive aging.
When you can, try to schedule an in-person meet-up with a friend rather than texting. Another great option is to find a workout buddy, so you’re filling your social cup and spending less time being sedentary.
The Blue Light Can Speed Up Skin Aging
Screens emit blue light, a type of light that keeps you alert. It may also promote premature skin aging and negatively impact skin health, says Marisa Garshick, M.D., FAAD. “Blue light may contribute to signs of aging, such as hyperpigmentation and fine lines and wrinkles,” she explains.
Blue light can stimulate the production of free radicals in the skin, increase inflammation, damage DNA and degrade natural antioxidants that normally protect the skin—all of which may accelerate aging. However, Garshick notes that more research is needed.
It Promotes “Tech Neck”
Looking down at your computer or phone can create poor posture and lead to what’s known as known as “text neck” or “tech neck.” An ergonomic setup can help you keep your computer at eye level, but unless you hold your phone up in front of your face, you’re usually hunched over and looking down.
This posture affects more than just your neck and back—it can impact your skin, too. “Looking down at our phones can definitely contribute to sagging in the face and neck due to the cumulative effects of gravity,” says Garshick. She explains that neck skin is thinner and more delicate, making it more prone to sagging and lines, while neck muscles pull down on the lower face, potentially increasing the appearance of jowls.
When possible, try to keep your computer, phone or other devices at eye level to reduce strain on both posture and skin.
It Cuts into Our Sleep
If you’re like most people and sleep with your phone in your bedroom or binge-watch TV until 2 a.m., you know that screen time can be bad for our sleep. In fact, it’s linked to insomnia and shorter, low-quality sleep.
It’s easy to get caught up in your favorite show or fall down the social media rabbit hole, which can push bedtime later than planned. Additionally, the blue light from screens sends signals to your brain to suppress melatonin, the hormone that helps you fall asleep, explains Robbins. Unfortunately, poor sleep doesn’t just make you groggy the next day; it may also increase inflammation that can speed up brain aging.
Other Tips to Promote Healthy Aging
There are many ways you can get a handle on your screen time. For example, you can put your phone in another room or leave it face-down, take a walk without it or temporarily disable social media apps so you can’t use them before bed, suggests Robbins.
In addition to a healthy relationship with screens, focusing on other lifestyle habits can also support healthy aging:
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Walk, Walk, Walk. Walking 30 minutes five days a week improves overall health—including better aging.
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Eat More Plants. Consuming more fruit, vegetables, whole grains, nuts, legumes, low-fat dairy and unsaturated fat are linked to healthier aging compared to eating patterns that contain a lot of sodium, sugar-sweetened beverages or processed meats.
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Use Sunscreen Daily. Even when staying inside, applying sunscreen or an SPF moisturizer can help reduce premature skin aging. Look for ingredients like iron oxide, which provides protection against visible light, including blue light, says Garshick.
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Keep Your Screen at Eye Level. “This can help reduce that repetitive strain on the neck from constantly looking down,” says Garshick.
Our Expert Take
Spending too much time on screens is a growing habit that may accelerate aging and reduce longevity. It can directly disrupt sleep and indirectly contribute to a sedentary lifestyle, skin aging and fewer in-person social connections.
Experts recommend finding ways that work for you to cut back on screen time, such as deleting time-sucking apps, keeping your phone out of the bedroom and taking walks without your phone to reduce your reliance on your technology. Alongside this, prioritizing plant-based foods, staying physically active and maintaining good posture while using devices can all support healthier aging.
Read the original article on EatingWell