In today’s digital age, mobile phones have become indispensable, with many people spending hours glued to their screens. However, TV doctor Amir Khan has cautioned that excessive phone use can have several detrimental effects on your health.
Dr Khan, known for his appearances on ITV’s Good Morning Britain and Lorraine, outlined five key health risks linked to heavy phone usage in a recent TikTok video.
Firstly, he explained the risk of eye strain, commonly known as “computer vision syndrome.” He noted that staring at screens reduces your blink rate by up to 60%, which dries out the eyes and can cause blurred vision, headaches, and eye fatigue. He recommends taking breaks every 20 minutes and spending time outdoors to help your eyes focus on varying distances.
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Secondly, Dr Khan discussed “tech neck,” a condition resulting from tilting the head forward by 60 degrees to look at a phone, placing an estimated 27kg of pressure on the neck-comparable to carrying a seven-year-old child. Over time, this can lead to muscle strain and changes in spinal curvature. Regular breaks and neck exercises were advised to mitigate this.
The third effect is disrupted sleep. Blue light emitted from screens suppresses melatonin, the hormone responsible for signalling sleep. Even half an hour of phone use before bedtime can delay sleep onset and reduce deep, restorative sleep. Dr Khan suggests avoiding phones at least 30 minutes before bed and keeping devices out of the bedroom if possible.
Mental health is the fourth concern. Research links high screen time with increased anxiety, depression, and decreased life satisfaction, particularly among teenagers and young adults. Continuous notifications can maintain the brain in a heightened state of alertness, which is not restful. He encourages fostering real-life connections, such as meeting friends for coffee or a walk instead of interacting through phones.
Finally, Dr Khan warned about the dangers of sedentary behaviour associated with prolonged screen time. This inactivity is linked to higher risks of heart disease, obesity, and type 2 diabetes, even for those who exercise later. His advice is to move regularly throughout the day, noting the phrase “sitting is the new smoking.”
In closing, Dr Khan urged, “So next time you’re scrolling, give your eyes, neck, and mind a break. Your future self will thank you.”