Too Much Technology?

Most of us love our gadgets and the allure of the online universe. Still, while technology is wonderful, having devices at our fingertips at all times does cause some physical and perhaps even emotional challenges.

Here’s a list of potential hazards and solutions, from a recent article in “Better Homes and Gardens”:

Your Brain. Electronic screens give off a blue light that stimulates our brains. Research shows that looking at a device at bedtime can interfere with our brain’s signal to wind down. This type of light even suppresses our bodies’ production of melatonin, a hormone that helps to regulate our sleep cycle.

Strategy: Give yourself a strict “last call” for checking email and social media—at least 30 minutes before bed. The best policy is to banish devices from the bedroom completely. But if you really enjoy reading from one at bedtime, see if your device has a night mode, where you can switch from blue light to a warm reddish shade.

Your Mood. According to the article, the average person checks their phone 150 times per day! It’s almost like an addiction—we get a little hit of dopamine whenever we look. It becomes a problem when we can’t NOT look, even when we’re with people live and in person. It’s distracting, and takes us out of the present moment and away from the present company. It can actually harm relationships and contribute to feelings of anxiety.

Strategy: First we need to assess honestly how much time we actually spend on our devices. If we’re over-doing it, one expert recommends shooting for at least 3 tech-free hours per day. They don’t have to be all at once. Aim for meal times and time spent in the bedroom. I would add that we need to force ourselves to turn our phones off and stash them whenever we need to be fully present for our loved ones!

Your Neck and Back. Looking down at our phones all day is causing real problems with our spines. Tilting our heads just 15 degrees forward can add as much as 27 pounds of pressure to hold it there. Over time, this stresses support structures, causing inflammation and pain, and can accelerate wear and tear on the discs in our spine. I have seen how it definitely changes the load on muscles that support posture, and causes imbalances that create discomfort. (People are starting to experience problems with their hands and thumbs as well.)

Strategy: Try to hold devices at eye level, or high enough that you can see them by looking down just a little bit with your eyes (without moving your head). Gentle neck stretches can help, too. Looking left and holding for a few seconds, then coming back to center, and then looking right and holding for a few seconds is a good move (repeat slowly a couple of times). You can also gently alternate ear to shoulder, and/or slowly roll your head from left to right and back again. Ask me if you’d like to learn other neck or hand exercises! We should all be doing these every day anyway!!

Your Eyes. We actually blink less often when we look at a screen, making our eyes feel dry and tired. Staring at something close up without mixing it up to look at stuff far away can cause eye strain. There’s an actual “Computer Vision Syndrome” that can lead to blurred vision and headaches. Yikes!

Strategy: Make sure screens are clean. And follow this 20-20-20 rule: every 20 minutes, look at something at least 20 feet away for 20 seconds. If you tend to get wrapped up in what you’re doing, set a timer or reminder, or use an app to make sure you take the regular breaks you need.

Your Weight. Being too sedentary is not good for our wellness. Some research rates sitting too much right up there with smoking as a marker for ill health. Plus, if the blue light is denigrating our sleep, that can interfere with the healthy balance of hormones that regulate appetite and metabolism, making us more likely to gain weight.

Strategy: Here’s where we can use technology to our benefit! There are apps for tracking what we eat, and apps for tracking our activity. If you’re a competitive person, start a challenge with a friend or family member to see who can eat more veggies, or who can take the most steps in a week.

Source: “Your Body on Tech,” by Alyssa Shaffer; “Better Homes and Gardens,” April 2017

Category : Blog &Health &Massage Therapy Posted on May 24, 2017

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