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How can Excessive Screen Time Increase Health Hazards and Affect Your Circadian Rhythm?

Do you know sleep problems in adults are increasing lately? Sufficient sleep is essential for our physical, psychological, and cognitive health. Research says a lot of exposure to electronic media disrupts our sleep schedule and affects our circadian rhythm.

The screen has become the symbol of modernization. With so much digital information and entertainment around us, it has become an integral part of our life.

There is also a growing concern about the impact of screen time on our health. Do you know your screen time can cause increased calorie intake, reduced physical activity and metabolism, and also harmful effects on your mood and social life?

Due to these health concerns, experts have released professional guidelines on screen time for children and young adults. But, moderate use of digital devices has become essential to meet the requirements of modern society and social integration.

So, how do you balance screen time, your health, and your sleep schedule? What are the health impacts of excessive screen time? Let us discuss this more in detail;

Health Hazards of Excessive Screen time

Excessive and addictive use of digital media can result in various physical, psychological, and neurological consequences. Let us discuss some of the adverse effects of excessive screen time.

1. Obesity

Activities like watching TV, working on a computer, or talking on the phone are usually done by sitting in one place. It results in a sedentary lifestyle and low energy expenditure. This is highly linked to obesity.

A research study has revealed that increased screen time is a significant risk factor for being overweight or obese in children and adolescents.

Along with the lack of physical activity, it also influences one’s eating habits. Exposure to high-calorie, low-nutrient food causes obesity. Food advertising is another cause of excessive consumption of food and weight gain. Inadequate sleep due to watching the screen also causes excessive consumption of energy and obesity.

2. Sleep Deprivation

Insufficient sleep is a significant risk factor causing the development of depression. Excessive use of screens at night is a risk factor for both sleep disturbance and depression.

Electronic devices interfere with sleep by suppressing melatonin production, a natural sleep-inducing hormone. In turn, this leads to neurological changes that increase feelings of alertness and delayed sleep duration.

Additionally, these devices emit short-wavelength enriched light, also known as blue light, which interferes with the natural production of melatonin. It decreases feelings of sleepiness and disrupts the circadian rhythm.

3. Myopia

Early-onset of myopia or nearsightedness is a common eye problem seen these days. It is believed that increased screen time, regular screen exposure, time spent indoors, and decreased exposure to sunlight affect eye health leading to myopia.

Also, prolonged screen viewing can cause dry and itchy eyes, blurry vision, and headaches. Watching a screen in a close range also increases the risk of myopia. It is believed that reduced outdoor activities significantly contribute to the progression of myopia.

4. Psychological and Behavioral Problems

With changes in sleep duration, quality of life decreases, leading to reduced interaction and socialization. The delayed bedtime and disturbance in circadian rhythm to some extent are associated with behavioral problems.

Depression and suicidal thoughts are linked to screen time-induced disruption of the circadian rhythm. Studies say the use of digital devices at night, mobile phone dependency, and the content that triggers dopamine and reward centers can result in attention deficit hyperactivity disorder (ADHD) related behavior.

Screen addiction affects your social coping skills and can result in cravings similar to substance dependence. You may also experience brain structural changes affecting your cognition and emotional regulation.

Excessive use of screens in children and adults can significantly hamper their social behavior and mental health.

5. Disruption of Circadian Rhythm

Circadian rhythms are the natural changes in the body that follow a 24-hour cycle. It can be physical, mental, and behavioral changes. It is controlled by the hypothalamus, the center for rhythmic information and establishing sleep patterns. All living things, including animals, plants, and microbes, are affected by this natural process.

When these natural rhythms are disrupted, it profoundly affects the body’s ability to regulate sleep and wake cycles. It also impacts the quantity, quality, pattern, and continuity of sleep. Using digital devices at night is associated with sleep impairment and sleep anxiety. It is also believed to have a long-term effect on health, reducing the quality of life.

Tips to Manage Screen Time

As we know, screen time leads to various health hazards. Hence, it is necessary to manage your screen time to a limit and decrease the risk of various health hazards.

Some tips which you can adapt to manage screen time are;

Always set screen time guidelines for yourself for using electronic devices. Schedule how much time you will need on electronic devices during the day.

Do not allow the use of electronic devices during a meal. Make sure to use that time to have a conversation with family members and interact with them. These conversations help you in developing social-emotional health and also alleviate the stress of the whole family.

Engage yourself in hobbies and include physical activity in your routine.

Avoid using electronic devices before bedtime. Make sure to set the screen aside for at least 2 hours before bedtime.

Avoid using electronic devices between work and study, as using them decreases your productivity, which means it will take you longer to complete the task.

Keep non-screen items such as newspapers, comic books, board games, puzzles, etc., nearby to avoid excessive use of electronic devices.

Conclusion-

We are disrupting our circadian rhythm and building health complications by the uncontrolled use of digital devices. You should balance your screen time with an active lifestyle and healthy habits.

November is officially lung cancer awareness month. The event started back in 1995 as lung cancer awareness day. As the lung cancer community and the lung cancer movement grew, the awareness activities increased and the day matured into Lung Cancer awareness month. During the month, people throughout the country come together to support the lung cancer community and raise awareness about the disease.

HISTORY • Until 1878, lung cancer was still considered rare as it made up only 1% of all cancers. Unfortunately, this percentage rose to 10% in 1918 and further escalated to over 14% in 1927. This is because smoking had increased over the years but its adverse impact on the human body had not yet been detected. • In 1929, German physician Fritz Lickint first recognized and highlighted the connection between smoking and lung cancer. • Naturally, this lead to an anti-tobacco movement in Nazi Germany, which later trickled down into other parts of the world where cases of lung cancer were increasing. • By the 1930s, an unusual increase in the disease was noted and researchers began assessing the role of smoking in lung cancer. • A case-control study was published in 1940 in Germany where it was stated that “the extraordinary rise in tobacco use was the single most important cause of the rising incidence of lung cancer.”

ABOUT THE DISEASE Lung cancer is the most common cause of cancer death worldwide. In fact, lung cancer is responsible for more deaths in the country than the next three most common causes of cancer death combined — colorectal cancer, breast cancer, and pancreatic cancer. Lung cancer is the uncontrolled growth of abnormal cells in one or both lungs. These abnormal cells do not carry out the functions of normal lung cells and do not develop into healthy lung tissue. As they grow, the abnormal cells can form tumours and interfere with the functioning of the lung, which provides oxygen to the body via the blood.

Causes of Lung Cancer Smoking — It is the number one cause of lung cancer. Tobacco smoke contains many chemicals that are known to cause lung cancer. Nonsmokers also can be affected by smoking. Breathing in secondhand smoke puts you at risk for lung cancer or other illnesses. Radon — It exposure is the second-leading cause of lung cancer. Radon is a colorless, odorless radioactive gas that exists naturally in soil. It comes up through the soil and enters buildings through small gaps and cracks. Exposure to radon combined with cigarette smoking seriously increases your lung cancer risk. Genes — Genetic factors also may play a role in one’s chances of developing lung cancer. A family history of lung cancer may mean you are at a higher risk of getting the disease. If others in your family have or ever had lung cancer, it’s important to mention this to your doctor. Particle Pollution — It refers to a mix of very tiny solid and liquid particles that are in the air we breathe. Evidence shows that particle pollution — like that coming from that exhaust smoke — increases the risk of lung cancer. Hazardous Chemicals — Exposure to certain hazardous chemicals poses a lung cancer risk. Working with materials such as asbestos, uranium, arsenic, cadmium, chromium, nickel and some petroleum products is especially dangerous. 1 2 3 4 5

FACTS 3 • .Lung cancer ranks first worldwide with an incident rate of 11.6% .compared to other types of cancer 4 • .Cigarette smoking is linked to about 90% of lung cancer deaths. 5 • .Most patients do not show symptoms of lung cancer until they have .reached advanced stages. 1 • .81% of those living with lung cancer are over the age of 60 2 • .Lung cancer is the leading cause of cancer deaths among both .men and women, making up almost 25% of all cancer deaths

Symptoms Coughing — A cough that does not go away or gets worse Fatigue — Shortness of breath and Feeling tired or weak Hoarseness — Voice sounds raspy, strained or breathy

DEATHS HAPPEN WORLDWIDE DUE TO LUNG CANCER

Lung ancer Incidence (MALE)

Lung Cancer Incidence (FEMALE)

TYPES OF LUNG CANCER NSCLC begins when healthy cells in the lung change and grow out of control, forming a mass called a tumor, a lesion, or a nodule. About 80% to 85% of lung cancers are NSCLC. The main subtypes of NSCLC are adenocarcinoma, squamous cell carcinoma and large cell carcinoma. These subtypes, which start from different types of lung cells are grouped together as NSCLC because their treatment and prognoses (outlook) are often similar. Non-small Cell Lung Cancer (NSCLC) Small Cell Lung Cancer (SCLC) SCLC is a very aggressive form of cancer that often goes undiagnosed until it’s more advanced, so the survival rate tends to be low. About 10% to 15% of all lung cancers are SCLC and it is sometimes called oat cell cancer. This type of lung cancer tends to grow and spread faster than NSCLC. About 70% of people with SCLC will have cancer that has already spread at the time they are diagnosed. Since this cancer grows quickly, it tends to respond well to chemotherapy and radiation therapy.

AGE RISK FACTOR % 80+ years <60 years 60–69 years 70–79 years

Stages of Lung Cancer The staging of cancer describes how far it has spread through the body and how severe it is. Staging helps healthcare professionals and individuals decide on a suitable course of treatment. The most basic form of staging is as follows: • Localized — Wherein the cancer is within a limited area • Regional — Wherein the cancer has spread to nearby tissues or lymph nodes • Distant — Wherein the cancer has spread to other parts of the body Healthcare professionals assess the tumor for size and spread, whether or not it affects the lymph nodes and whether or not it has spread elsewhere.

TREATMENTS Lung cancer is treated in several ways, depending on the type of lung cancer and how far it has spread. People with non-small cell lung cancer can be treated with :- • Surgery • Chemotherapy • Radiation therapy • Targeted therapy, or a combination of these treatments. People with small cell lung cancer are usually treated with :- • Radiation therapy • Chemotherapy

SURGERY CHEMOTHEREPY • Surgery is considered the “gold standard” for treating early-stage lung cancer because removing the tumor is the best solution for patients whose disease is localized. Although, not all tumors are resectable due to their locations or have invaded vital structures. • Many surgeries are done with a long incision in the side of the chest, known as a thoracotomy. Some early stage tumors may be treated with video-assisted thoracic surgery (VATS), which uses several small incisions and special long surgical tools. • Chemotherapy is the use of drugs that are designed to kill rapidly growing cells, such as cancer cells. It may be injected directly into a vein (by IV or intravenously) or given through a catheter, a thin tube placed into a large vein and kept there until the required period. Some chemotherapy drugs are taken in the pill form. • Chemotherapy affects both normal cells and cancer cells. Side effects depend largely on the specific type of drug and the amount given. They can be different for each person and may be only temporary. Common side effects of chemotherapy include nausea and vomiting, hair loss, mouth sores or fatigue.

RADIATION THERAPY IMMUNOTHEREPY • Radiation therapy is the use of high-energy radiation to kill cancer cells and shrink tumors. It is a “focused” treatment designed to maximize its effect on the cancer cells while minimizing injury to normal cells. Radiation to treat lung cancer most often comes from a machine (external radiation). The radiation may be delivered internally using tubes that place a radioactive seed directly near the tumor. • Common side effects of radiation therapy are dry & sore throat, difficulty in swallowing, fatigue, skin changes at the treatment site, or loss of appetite. • Immunotherapy is a new cancer treatment approach that uses drugs, vaccines, and other therapies to activate the immune system’s natural defenses to fight cancer. One immunotherapy drug, called “anti-PD-1” has shown a significant tumor regression in a quarter of patients who receive it after a round of chemotherapy. Three immunotherapy drugs — Pembrolizumab, Atezolizumab, and Nivolumab — have been approved to treat certain non-small cell lung cancers. • Immunotherapy has some side effects, which happen when the immune system revved up to act against cancer, healthy cells, and tissues in the body. Some of its side effects are pain, swelling, soreness, redness, or rash.

OBJECTIVES ➢Raising awareness about the risk factors that increase the possibility of developing lung cancer. ➢Raising public awareness of lung cancer. ➢Raising awareness about the importance of early detection of lung cancer. ➢Supporting scientific researches on lung cancer.

Eating Out and Eating Right: Tips for Diabetic’s

Diabetes is becoming more prevalent these days. According to the stats, approximately 422 million people worldwide have diabetes, and 1.5 million deaths are directly associated with it each year. Diabetes is a chronic disease that is the result of elevated levels of blood glucose in the body. It generally occurs when your blood glucose (blood sugar) is too high. Diabetes can lead to severe damage to your heart, kidneys, eyes, blood vessels, and nerves. Although there are several types of diabetes, the most common form in adults is type 2 diabetes. It is a condition where the body is unable to make enough insulin or to use it properly.

Currently, diabetes is incurable and can only be monitored. And, taking the proper diet is one of the essential components for managing diabetes and preventing its complications. There are different types of diabetes, and no two people with diabetes are the same. Hence, there isn’t a one-size-fits-all diet for all. To get the appropriate diet, you can book an appointment with our health dietitians and nutritionists.

What is the link between eating right and Diabetes?

Eating right is crucial when it comes to diagnosing diabetes. Because eating unhealthy food is responsible for high calories which are not suitable for your health. So, instead of eating high-calorie food, opt for nutrient and mineral-rich food.

Quick Tips for Eating Right while Eating Out

Following a diet or eating healthy food is accessible at home. But when it comes to eating out, it becomes a little tricky to eat right. So, follow these quick tips whenever you are planning to eat out.

1. Restaurant food is made up of ingredients that might be harmful to your health, and you don’t need them all. So, don’t ever overthink to make slight changes or pick up some healthy options instead of some unhealthy picks. Learn more here to understand more about healthy swaps.

2. Restaurant food generally serves large portions, which might result in overeating. But restaurant food is usually high in calories, fat, and sugar that can lead to high blood sugar in your body. So, avoid deluxe or super-sized portions in restaurants.

3. Avoid meals with full-fat dressings or sauces as these are not good for your health. Instead of mayonnaise, ketchup, and other creamy sauces, opt for healthier options such as mustard or fat-free dressings.

4. Consider ordering food with extra vegetable toppings instead of extra cheese.

5. Swap normal bread with whole-wheat bread.

6. Consider swapping for baked and grilled food instead of fried food.

7. Design your meal by using the plate method. First, pick your lean protein; next, your vegetable, fruit, low-fat dairy, and starch.

8. Check nutrients information before ordering food.

9. Start ahead with drinking a glass of water. It will help you feel fuller, leading in advance, and you will end up eating less than you generally eat.

10. Plan your meal so that you can avoid eating undesirable food items out of cravings and confusion.

Conclusion

During treatment, one out of every ten patients contracts an infection. Despite the fact that life is returning to normal, it is still necessary to take precautions against infections in public places.

To reduce the risk of infection, follow these simple yet important practices.