It would be an understatement to say that smartphones have changed the way we live! They’ve disrupted the way of doing things, like a cyclone, and become a constant companion for most people. We use these handy, and sometimes expensive, devices to send and receive emails, post funny memes on social media, play games, and stream videos. Unfortunately, the time we spend scrolling equates with more time sitting. It’s clear that sitting clutching a smartphone in our hand burns fewer calories than moving your body. But there’s also mounting concern that it affects our metabolic health too.
Understanding Metabolism and Metabolic Health
Your metabolism determines how many calories you burn each hour or day. However, it’s more than that. Metabolism refers to all the chemical reactions that keep you alive and well. Your metabolism is what converts the food you eat into usable energy (ATP). It also helps fuel critical activities, like breathing, digestion, circulation, and cellular repair. When you have a healthy metabolism, you’re less likely to gain weight and you have more energy to get through even challenging days. When you have a healthy metabolism, you also have better blood sugar control, which lowers your risk of health problems, like type 2 diabetes.
The Link Between Screen Time and Metabolism
How does this tie into smartphone use? Scientists are sounding the alarm about excessive screen time. Not only is it harmful to mental health, but it may impact your metabolism and make you more prone to health issues and weight gain. Humans are not meant to sit for extended periods of time. Is it time to make a change?
Here are ways in which screen time can jeopardize your metabolism and metabolic health:
Sedentary Behavior:
One of the most obvious ways scrolling too much on your phone, or sitting in front of a computer, damages your metabolism is the effects of sitting too much. When you’re scrolling or tapping on a keyboard, you’re not moving a lot. Yet you need movement to maximize insulin sensitivity. When your insulin sensitivity drops, it causes:
- Increased Blood Sugar Levels
- Increased Insulin Production
- Weight Gain
- Increased Risk of Type 2 Diabetes
- Elevated Blood Pressure
- Higher Triglyceride Levels
- Lower HDL Cholesterol
- Increased Inflammation
- Fatigue
- Increased Hunger and Cravings
As you might guess, these issues do nothing to enhance your heath or longevity.
Disrupted Sleep Patterns
You know you need sleep, right? Well, your phone can work against your efforts to get it. How? Smartphone screens release blue light. The problem with blue light is that it reduces how much melatonin the pineal gland in your brain releases. Melatonin is a hormone that helps bring on sleep. How does this tie into metabolic health? Research shows lack of sleep and poor sleep quality negatively affects insulin sensitivity. It can also elevate cortisol and appetite hormones that cause you to overeat. So, it’s not surprising that shoddy quality sleep increases the risk of weight gain, obesity, and poor metabolic health.
Mindless Eating
Have you ever mindlessly munched while scrolling through your phone or answering emails? Mindless eating is a frequent problem where people eat and drink without full awareness. When you eat without focus and awareness, you pay less attention to your hunger and satiety cues. This lack of awareness can add up to overeating, weight gain, and poor metabolic health. If you’re focusing on your smartphone during meals, it’s time to break the cycle. A study found that focusing on a screen while eating led to increased calorie intake. So, put aside your smartphone and tune in to what’s on your plate.
Stress and Anxiety
You might think that scrolling through your phone helps calm you, but that’s not the case. Research shows too much screen time can increase stress and anxiety. And if you’re chronically anxious, it can elevate your cortisol level and disrupt your metabolic health. When cortisol rises, so does your blood sugar. Plus, chronic increases in cortisol causes your body to store more visceral fat, an unhealthy type of fat that fuels low-grade inflammation. Visceral fat builds up around organs, like your liver and pancreas too. It also increases the size of your waistline.
Strategies to Reduce Screen Time and Improve Your Metabolic Health
Are you ready to break the cycle? Here are tips to help you do so:
- Set Screen Time Limits: Set time limits for screen use, so you’re not spending too much time sitting. You can also use apps or built-in device features to track how much you’re using your smartphone and set limits.
- Prioritize Physical Activity: Make a conscious effort to put down your phone and move more during the day. Take a short walk, stretch, or do jumping jacks or push-ups.
- Create a Sleep-Friendly Environment: Cut off your smartphone a few hours before bedtime. After 6:00 p.m. turn on blue light filters on all your devices to screen out blue light.
- Practice Mindful Eating: Don’t use your smartphone while you’re eating. Instead, focus on the sensory experience of eating and appreciate every bite.
- Manage Stress: Discover ways to manage stress that work for you. Meditation, yoga, or deep breathing exercises are effective ways to destress and lower your cortisol level.
Conclusion
Smartphones are convenient and it’s not likely you’re going to give yours up! But be mindful of how you’re using it. Also, take proactive steps to reduce your screen time and break up periods of sitting. Balancing screen use with healthy lifestyle choices is key to maintaining a healthy metabolism and preventing the negative health effects associated with excessive screen time.
References
- Chaput, Jean-Philippe, Andrew W. McHill, Rebecca C. Cox, Josiane L. Broussard, Caroline Dutil, Bruno G. G. da Costa, Hugues Sampasa-Kanyinga, and Kenneth P. Wright. “The Role of Insufficient Sleep and Circadian Misalignment in Obesity.” Nature Reviews Endocrinology 19, no. 2 (October 24, 2022): 82–97. https://doi.org/10.1038/s41574-022-00747-7.
- Leproult, R., & Van Cauter, E. (2010). Role of sleep and sleep loss in hormonal release and metabolism. Endocrine Development, 17, 11-21.
- Ogden, J., Coop, N., Cousins, C., Crump, R., Field, L., Hughes, S., … & Woodger, N. (2013). Distraction, the desire to eat and food intake. Towards an expanded model of mindless eating. Appetite, 62, 119-126.
- Epel, E., Lapidus, R., McEwen, B., & Brownell, K. (2000). Stress may add bite to appetite in women: a laboratory study of stress-induced cortisol and eating behavior. Psychoneuroendocrinology, 26(1), 37-49.
- Tabares-Tabares, Marcela, Luis A Moreno, Virginia Gabriela Aguilera-Cervantes, Edgar León-Landa, and Antonio López-Espinoza. “Screen Use during Food Consumption: Does It Cause Increased Food Intake? A Systematic Review.” Appetite 171 (January 17, 2022): 105928–28. https://doi.org/10.1016/j.appet.2022.105928.
- Knezevic, Emilija, Katarina Nenic, Vladislav Milanovic, and Nebojsa Nick Knezevic. “The Role of Cortisol in Chronic Stress, Neurodegenerative Diseases, and Psychological Disorders.” Cells 12, no. 23 (November 29, 2023): 2726–26. https://doi.org/10.3390/cells12232726.
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