Technology now surrounds us like never before, with tens of billions of internet-connected gadgets around the globe. There are numerous advantages to technology, not least that it allows us to keep connected with people, which has been a lifeline throughout the epidemic, but there are also possible health risks to consider. We examine the harmful and beneficial effects of technology on health in this review. Technology now surrounds us like never before, with tens of billions of internet-connected gadgets around the globe. There are numerous advantages to technology, not least that it allows us to keep connected with people, which has been a lifeline throughout the epidemic, but there are also possible health risks to consider.
Negative impacts of technology on health
Some of the health problems caused by technology include:
Musculoskeletal issues
Long durations of staring at an electronic device can cause neck and back pain, as well as pain in the elbows, wrists, and hands. Furthermore, users using laptops and smartphones may sit in situations that are associated with poor ergonomic function and alignment. In addition to back discomfort from computer usage, which is frequently caused by bad gaming or computer posture, technology abuse has also been linked to “selfie elbow” or “texting thumb.”
How to minimize musculoskeletal issues:
- Adjust your posture while using a gadget to ease back and neck pain:
- Ensure appropriate computer sitting posture by optimizing your desk, seat, and screen set-up — the NHS in the United Kingdom gives thorough instructions on how to do so here.
- Instead of holding your phone on your lap, hold it out in front of you to reduce neck strain. Your neck will benefit by holding the gadget in front of your face with your head firmly on your shoulders.
- Make use of a body-standing desk. These allow you to stare directly at your computer screen while avoiding the health risks of sitting all day.
- If texting with your thumbs causes discomfort, try using other fingers or a stylus instead.
- Regular screen breaks will assist ease muscular discomfort and tension by enabling you to walk around, stand up, or stretch.
Digital eye strain
Our eyes might be harmed by constant exposure to digital devices. One of the most prevalent signs of too much computer time is digital eye strain, often known as Computer Vision Syndrome (CVS). According to one survey, it afflicted almost 60% of Americans. Dry eyes, redness around the eyes, headaches, impaired vision, and neck and shoulder pain are all symptoms of digital eye strain.
How to reduce digital eye strain:
- For healthy digital device usage, follow the 20-20-20 rule: every 20 minutes, take a 20-second break from the screen and look at something 20 feet away. To serve as a reminder, set a timer for every 20 minutes.
- Reduce overhead lights to reduce glare on the screen.
- Increase the text size on your device to make reading more comfortable.
- Blink regularly – staring at digital gadgets might cause us to blink less frequently, resulting in dry eyes. If you have dry eyes, eye drops may be beneficial.
- Have frequent eye exams. Eye discomfort is caused by poor vision. Regular check-ups will guarantee that you get your medicines on time when you need them.
Disrupted sleep
Getting enough sleep is essential for nearly all physical functions. However, using a laptop, tablet, or smartphone right before bed might interfere with your ability to fall asleep. This is because blue light from smartphones might cause you to become more awake and upset your biological clock. Furthermore, digital gadget activities might be stimulating, making us less sleep-ready. As a result, people might become immersed in their electronics and use them well beyond their sleep.
How to avoid disrupted sleep:
- Every night, avoid using your smartphone, laptop, or tablet for at least an hour before going to bed. Scrolling through social media feeds is less likely to calm you than reading a book.
- For nighttime use, dim the screen as much as feasible. You may also reverse the screen color on various e-readers (i.e., white font on black background). Many gadgets now include a ‘night-time mode,’ which makes it easier to see before bed.
- Consider utilizing a PC or laptop software package that reduces the quantity of blue light in computer screens – which lowers melatonin levels – and instead adds orange tones. A software named f.lux, which is available here is an example.
- Consider making your bedroom a screen-free zone if possible.
- To help you relax before going to sleep, create a soothing nighttime ritual that excludes devices.
Physical inactivity
Physical inactivity can be caused by excessive use of cellphones, computers, and tablets. According to one survey, 38% of parents were concerned that their children were not receiving enough physical activity as a result of excessive screen usage.
Sedentary behavior has been related to an increased risk of obesity, heart disease, cancer, and diabetes, among other health problems. The Covid-19 epidemic, which kept people at home, increased dependency on digital technology, and forced the cancellation of athletic events throughout the world, didn’t improve matters. Even before Covid, it was estimated that physical inactivity lost the world 5.3 million lives per year.
How to stay active:
- Adults should engage in at least 150 minutes of moderate activity or 75 minutes of strenuous activity every week, according to the World Health Organization. All age groups are advised against extended sitting by health organizations across the world.
- Every 20 to 30 minutes, get up and stretch. To circulate fresh blood and oxygen through your body, walk about, take bathroom breaks, and do easy stretches.
- Choose a physical activity that you love, such as walking, cycling, swimming, or participating in a team sport.
- Certain applications and wearable technologies can help you stay active by giving push alerts when it’s time to move about or by assisting you in setting and tracking fitness goals.
Negative effects on kids
Overuse of technology can have a negative influence on children and teens. Because children’s brains are still growing, they are more susceptible to the impacts of excessive technology usage than adults. Excessive screen time and social media usage among kids and teenagers, for example, has been linked to social skills, creativity, attention spans, and delays in linguistic and emotional development. Furthermore, youngsters face the same problems as adults: bad posture, eye strain, interrupted sleep, and a lack of physical exercise leading to obesity.
How to minimize the impact on kids:
- Screen time should be monitored by parents and caregivers. Children under the age of 18 months should avoid any screen time except video chat, according to the American Academy of Pediatrics, while children aged 2 to 5 should have no more than 1 hour of supervised watching each day. The Academy no longer recommends a particular time restriction for older children (previously, it recommended no more than 2 hours per day, but this was seen as unrealistic given how pervasive technology has become). Instead, the Academy advises parents and caregivers to establish reasonable screen time limitations based on their individual circumstances.
- Talk to your children about how digital devices might disturb sleep and advise them to avoid screens for at least an hour before bedtime to help them obtain better sleep.
- Set aside time without technology, such as by shutting off gadgets at certain hours or on specified days of the week.
- Avoiding technology usage and ensuring your own daily screen time are fantastic examples for your children.
Positive effects of technology on health
It’s not all bad: technology may have a good influence on our health in a variety of ways. Digital gadgets or applications, for example, can assist us in improving our diets, tracking our exercise activities, and serving as a reminder to get up and move or take our medications. There is a wealth of well-sourced and credible medical information available online, allowing people to research their own health conditions (though it’s important to note that there is also misinformation out there, and looking up information about health symptoms online can sometimes be a double-edged sword, causing unnecessary worry).
Furthermore, technology assists medical personnel in providing better health care, improving patient connections, and delivering medical results directly to patients’ phones. Some examples are:
- Patients can obtain test results and pay for medications using online medical records.
- Apps that keep track of chronic conditions and send important information to doctors.
- Virtual medical meetings — via video and phone consultations – are particularly useful during and after Covid.
Tips for using technology in a healthy way
- Remove superfluous apps from your phone to avoid checking for updates all the time.
- Set and stick to screen time limitations.
- Take regular breaks and log off.
- Examine and improve your social network privacy settings. Consider who you want to view your posts and what you want to post.
- Maintain a gadget-free mealtime.
- Electronic gadgets should not be used in the bedroom. At bedtime, face clocks and other light objects toward the wall. For at least an hour before going to bed, avoid using digital gadgets.
- Stay connected via the internet, but value real-life interactions above virtual ones.
If you are a parent or caregiver, many of the same principles apply:
- Set screen time limitations and limit it before bedtime and throughout mealtimes.
- Encourage people to communicate in person rather than online.
- Encourage youngsters to spend time playing without using electronics.
- Make sure you’re aware of what programs, games, and applications they’re using – for more information, see our post on apps and websites that parents should be aware of.
- With your youngsters, investigate the technology.
- Use a parental control program like Kaspersky Safe Kids to limit their exposure to improper information and manage their screen usage. It also contains professional guidance and suggestions from child psychologists on a variety of themes.
In conclusion, technology is a vital part of contemporary life, and computer usage has both beneficial and bad consequences on human health. Setting reasonable limits on screen time, maintaining proper posture, taking regular breaks, and being active can all assist to reduce the negative effects of technology on health.
