“What? The time spent on my phone could put me at risk of obesity?!” Yes, you’ve heard it right.
According to research, university students who used their smartphones for five or more hours a day faced a 43% higher risk of obesity.
But that’s not all—this excessive phone time also correlated with other unhealthy lifestyle choices that increase the risk of heart disease.
Are you checking your average usage on your phone settings as you read this? Don’t worry; we’ve all been there—endlessly scrolling through social media, checking emails when we’re out of the office, or catching up on Netflix during our commutes.
This screen time sure adds up. Before you know it, you’ve spent nearly a quarter of your day staring at a miniature screen.
And besides the nearly 50% increased chance of obesity, it’s a colossal waste of time, right?
Is a Digital Detox the Solution?
Let’s be realistic: probably not. You might deactivate all forms of social media for two weeks, only to find yourself back on your usual digital haunts soon after. However, don’t despair.
Instead of trying to completely disconnect, consider becoming more digitally savvy. Here are some tips from the experts on how to make the most of your phone while helping to avoid piling on the pounds:
While You’re At It, Instagram Your Food
Spending ten minutes to snap the perfect photo of your food before eating might seem a little over the top, but it could actually help with weight control.
Dr. Marilyn Glenville, the UK’s leading nutritionist and author of Natural Alternatives to Dieting, shares an interesting perspective: “Researchers suggest that taking a photograph of food just before you eat concentrates the mind to eat not only healthier foods but also less of it. The photographs seemed to deter binges.”
So, next time you’re about to tuck in, take a moment to get that ‘Instagrammable’ shot. Not only will you make your followers drool, but you might just eat a bit less, too!
Head and Step Count Up, Phone and Stress Levels Down
“Stress levels are rising across the board because we operate in a society that is always switched on—a ‘snooze you lose’ culture—and this is having significant effects on our health and wellbeing,” explains Suzy Reading, a qualified psychologist working with ThinkWell-LiveWell.
We’re more connected than ever via technology, yet life often feels more fragmented and disconnected.
There’s no ‘off button’ for the constant barrage of emails, WhatsApp messages, and social media notifications.
This constant buzz leads to a blurred boundary between personal and work life, increasing stress and anxiety levels.
Instead of retreating into our screens, why not use our phones to enhance our lives? Pop in your headphones and take a walk. Tune into a podcast or audiobook and soak in the world around you.
Tools like the ThinkWell-LiveWell ‘Stress-Busting Playbook’ can help you increase your step count while learning something new on your commute.
Swap Sitting for Standing
Does your day alternate between staring at your phone and a laptop screen? If so, it’s time for a change. One simple way to increase daily activity while still using your favourite devices is to stand instead of sit.
“Office workers spend 70-85% of their time sitting at work, making them one of the most sedentary populations.
Even when adults meet physical activity guidelines, sitting for prolonged periods is associated with an increased risk of heart disease, diabetes, and weight gain,” says leading London nutritionist Lily Soutter.
A study involving 1,184 participants found that if a 65kg person substituted sitting with standing for six hours a day, they would burn 54 extra calories daily, which could result in a fat loss of 2.5kg over a year. Simple, yet effective!
Apps Are Great, But Steer Clear of Deliveroo
Yes, it’s easier to order food off your phone. But how about walking to get your lunch instead? That way, you’ve earned your meal with some extra steps!
Healthy Asian-inspired food is an excellent choice when you want something quick, tasty, and healthy.
What would a nutritionist choose? “I often reach for a perfect chicken bento salad. The combination of lean protein, healthy fats, and carbohydrates keeps me satisfied for ages.
For a snack, I go for plant protein-rich edamame beans or treat myself to salmon sashimi. I try to eat oily fish 2–3 times per week, as their essential fats play a role in so many bodily functions.
If I fancy a drink, I’ll choose sparkling water or a ginger and lemon kombucha—just to get my fermented food fix,” advises nutritionist Fiona Lawson.
Unplug for Better Sleep
It’s 10 p.m., time to wind down. Did you know that getting more sleep could help curb cravings for junk food? Scrolling through your phone at night, however, might have the opposite effect.
“Blue light can delay melatonin output—a key hormone involved with the sleep-wake cycle. Key offenders are phones, laptops, and the TV.
I am not the best sleeper, and I have seen a huge shift in the quality of my sleep since I stopped scrolling on my phone before bed. I now read a novel before bed,” explains nutritionist Soutter.
Conclusion
Your phone doesn’t have to be your enemy. With mindful usage and a few simple tweaks, you can make the most of your digital time without letting it negatively impact your health.