Uncover the link between excessive screen time and high blood pressure. Learn effective strategies to limit screen exposure and improve your cardiovascular health on Meri Sehat.

Swipe Less, Live More - How Reducing Screen Time Lowers Blood Pressure

In our increasingly digital world, the term "digital detox" is becoming more common.

Introduction

According to one study, children who spent more than 2 hours a day on screens had a higher risk of developing high blood pressure.<a href="#accordion">[1]</a> Another reported that even a brief reduction in screen time had a positive influence on college students.<a href="#accordion">[2]</a> 
A digital detox involves taking a break from electronic devices such as computers, smartphones, and tablets. And it is gaining attention for its potential health benefits, including controlling blood pressure. 
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Understanding link between screen time and hypertension

Spending too much time using screens is linked to various negative health effects, such as physical inactivity, poor posture, eye strain, and disrupted sleep patterns. Additionally, it can contribute to mental health issues such as anxiety, depression, and phone addiction. 
 
In other words, your screen time puts you at risk of:<a href="#accordion">[3][4]</a>&nbsp;

<ul>
	<li>Obesity and related issues (e.g., reduced bone density, diabetes, eating disorders, etc.)</li>
	<li>Chronic neck and back pain</li>
	<li>Blurred vision and headaches</li>
	<li>Reduced attention span&nbsp;</li>
	<li>Antisocial behavior</li>
	<li>Sleep disorders</li>
</ul>

These factors can indirectly affect your cardiovascular health, particularly your blood pressure. 
&nbsp;

Hypertension is a risk factor for both stroke and heart disease. Excessive screen time can raise blood pressure in several ways:

<ul>
	<li>Physical Inactivity-&nbsp;Spending long hours on screens often means a sedentary lifestyle. Staying active regularly aids in maintaining a healthy weight and reducing blood pressure.</li>
	<li>Stress And Anxiety-&nbsp;&nbsp;Constant notifications and the pressure to stay connected can increase your stress levels. Chronic stress raises blood pressure by increasing heart rate and narrowing blood vessels.</li>
	<li>Poor Sleep Quality-&nbsp;Blue light from your screens can interfere with the production of melatonin, the hormone responsible for regulating sleep. Poor sleep quality and duration are associated with higher blood pressure. 
	&nbsp;</li>
</ul>

A digital detox can have numerous benefits for both your mental and physical health, including reducing blood pressure.&nbsp;

<ul>
	<li>Improved Physical Activity: Without the distraction of screens, you&rsquo;re more likely to engage in physical activities such as walking, jogging, or exercising, which would lower your blood pressure and improve your overall cardiovascular health.</li>
	<li>Better Sleep Quality: Reducing screen time, especially before bedtime, can improve your sleep quality. Better sleep supports healthy blood pressure levels.</li>
	<li>Reduced Stress And Anxiety: Taking breaks from screens can lower your stress and anxiety levels, which in turn can help manage your blood pressure. Engaging in mindfulness practices or spending time in nature during a digital detox can enhance these benefits.</li>
	<li>Enhanced Digital Wellbeing: A digital detox helps you regain control over your use of technology, leading to better mental health and well-being. 
	&nbsp;</li>
</ul>

Embarking on a digital detox doesn&#39;t mean completely eliminating screen time; rather, it is about finding a balance.&nbsp;

<ul>
	<li>Set Screen Time Limits: Use apps or built-in phone features to set daily screen time limits.</li>
	<li>Schedule Screen-Free Times: Designate specific times of the day to be screen-free, such as during meals or before bedtime.</li>
	<li>Engage In Alternative Activities: Find hobbies and activities that don&#39;t involve screens, such as reading, gardening, or exercising. You can even get together with your family and encourage activities that don&#39;t involve screens, like board games, outdoor sports, or cooking together.</li>
	<li>Mindful Usage: Be mindful of your screen usage and try to avoid mindless scrolling or unnecessary device use.</li>
	<li>Create Tech-Free Zones: Designate certain areas of your home, like the bedroom, as tech-free zones to encourage better sleep and relaxation.</li>
</ul>

When at work, try to take short breaks every hour to stand up, stretch, or walk around. This can help reduce the amount of time you spend sitting and staring at a screen.&nbsp;

And when planning outings with friends or family, make sure that the focus remains on the social interaction itself instead of screen-based entertainment. 
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Conclusion

A digital detox offers numerous benefits that can help you manage and control your blood pressure. By reducing screen time, you can enhance sleep quality, lower stress levels, and ultimately support better cardiovascular health.&nbsp; 
 
So, take a break, step away from the screens, and embrace the benefits of a digital detox. Your heart will thank you. 
&nbsp;

Key Points

<ul>
	<li>Excessive screen time leads to physical inactivity, poor posture, eye strain, and disrupted sleep.</li>
	<li>Prolonged screen use can lead to mental health issues such as anxiety and depression.</li>
	<li>A digital detox encourages more physical activity, improves sleep quality, and reduces stress and anxiety.</li>
	<li>Taking a balanced approach to digital wellbeing is essential for a healthier lifestyle and better cardiovascular health. Be conscious of your screen time and avoid unnecessary device use.</li>
</ul>

[1] More than two hours of TV a day increases high blood pressure risk in children by 30%. ScienceDaily. February 25, 2015. Accessed July 15, 2024.

[2] Tips for reducing screen time (and why that might be a good idea). www.heart.org. February 29, 2024. Accessed July 15, 2024.

[3] Lissak G. Adverse physiological and psychological effects of screen time on children and adolescents: Literature review and case study. Environ Res. 2018;164:149-157.

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