Why Watching TV, and Mobile while Eating is Becoming Surging Life Killer?

Watching Television, or Mobile screen, before, during, and after any meal increases your sympathetic dominance of the autonomic nervous system and impairs the parasympathetic nervous system, which is essential for digestion and absorption. Your body can then generate less energy per gram of food and absorbs fewer micronutrients, resulting in over-eating, fatigue, and brain fog due to energy deficiency in the brain.

Due to increased effort and time to digest food, over some time, this behavior of watching the computer screen, television, or mobile screen before, during, and after a meal leads to inflammation and becomes a chronic disease. Sustained lesser energy amidst working harder eventually irritates and frustrates the brain, which results in anger, aggression, and eventual depression.

Eye Disease associated with prolonged digital screen usage

Digital Eye Strain(DES)¹Sheppard AL, Wolffsohn JS. Digital eye strain: prevalence, measurement and amelioration. BMJ Open Ophthalmol. 2018 Apr 16;3(1):e000146. doi: 10.1136/bmjophth-2018-000146. PMID: 29963645; PMCID: PMC6020759. is referred to as the stress in the eyes due to sustained and prolonged staring at digital screens.

Visual fatigue(VF) and computer vision syndrome(CVF) are the other terminologies used to refer to a range of visual and ocular syndrome and disorders.

The overall prevalence of Digital Eye strain is almost about 49%. Therefore, we know now that it is bad to use digital screens for a long time. But why is it bad? Ok, there are eye symptoms, but why do such symptoms appear?

Functioning of the Eye and Autonomic Nervous System

Eye pupil dilator and constrictor autonomic nervous system. Pupil dilation is an androgenic effect, whereas acetylcholine neurotransmitters drive pupil dilation. In the above image, you can see two branches of nerves, namely sympathetic nerves and parasympathetic nerves, that control the dilation(getting bigger or on) or constriction(getting smaller or off), respectively.

Therefore, if you are blinking normally, then it means that the eye’s sympathetic and parasympathetic nerves are functioning well. The ideal blink rate for a normal eye is 12-15 blicks per minute.³Doughty MJ. Consider three types of spontaneous eyeblink activity in normal humans: during reading and video display terminal use, in primary gaze, and while in conversation. Optom Vis Sci. 2001;78(10):712–725. [PubMed] [Google Scholar]

Eye’s response to light(Pupillary Light Reflex)⁴Ellis CJ. The pupillary light reflex in normal subjects. Br J Ophthalmol. 1981 Nov;65(11):754-9. doi: 10.1136/bjo.65.11.754. PMID: 7326222; PMCID: PMC1039657.

The above image shows how pupil diameter changes when light falls on the eyes⁵Hall, Charlotte & Chilcott, Rob. (2018). Eyeing up the Future of the Pupillary Light Reflex in Neurodiagnostics. Diagnostics (Basel, Switzerland). 8. 10.3390/diagnostics8010019..

1. When we look far away, our pupil is dilated (which means bigger) and is activated by the sympathetic nerve.
2. When we look closer, our pupil is constricted(which means smaller) and is activated by the parasympathetic nerve.
3. Our normal blink rate is 12-15 blinks per minute, which means that for a healthy eye, closing the eye after every 5 seconds is important.
4. When natural light falls on our eyes in the dark, our pupil reacts to the light, shrinks immediately, then starts getting adjusted, and dilates back.
5. When we are relaxed, our eyes blink at 22-30 blinks per minute. This means that under a relaxed condition(like before sleep), the sympathetic and the parasympathetic branch activation will become equal.
6. Whenever we watch digital screens, they emit blue light, which causes more construction in the pupil than natural light. It means that the more TV, computer, and mobile screen you access, the more parasympathetic branch of the eye will be active and the eyes will remain constricted.

In a research work carried out by Rukmini et al. and published in scientific research⁶Rukmini, A., Milea, D., Aung, T. et al. Pupillary responses to short-wavelength light are preserved in aging. Sci Rep 7, 43832 (2017). https://doi.org/10.1038/srep43832 it can be seen that our eyes respond to blue light faster, remains constricted for a longer interval and takes more time for the eyes to become normal after the light is turned off.

The more digital screen one watches, the more parasympathetic branch will remain active; the more eyes will remain constricted, the more acetylcholine will be secreted;

Autonomic Nervous System

The autonomic nervous system connects all the major organs of our body, and good health means a good balance of the branches of the sympathetic and parasympathetic nervous systems. This is also called sympathovagal balance or autonomic homeostasis.

We already know that the parasympathetic system is responsible for eye constriction. The parasympathetic system is also our rest-recovery system. Pupils get closed during sleep or while resting. But when it comes to a digital screen, our pupils are constricted while working because the screens are closer to our eyes, whereas scientifically, the pupils should be dilated while working.

Therefore, excess screen access confuses our brain and autonomic nervous system; when we are to have sympathetic activation(while working), parasympathetic branch remains active;

However, from the above image, it can be seen that digestion needs parasympathetic activation because parasympathetic stimulates our saliva flow and enables stomach acid production and gall bladder bile production, which all play important parts in digestion.

1. When we work, our sympathetic branch must be active.
2. When the sympathetic nervous system is active, our body increases the metabolic rate and transports more energy to our muscles and body parts.
3. On the other hand, the digital screen activates our parasympathetic system, which is needed for rest and recovery when our metabolic rate is slow, and the body has less energy transport and more micronutrient absorption.
4. When we are excessively tired, and the body starts resting, then when there is a switch from sympathetic to parasympathetic activation, our body produces hormones needed for digestion and food absorption.
5. When we watch too much mobile or TV or computer screen, our bodies continue to produce digestive hormones, and therefore we feel hungry while working or watching digital screens.
6. Later on, when we sit to eat, our body doesn’t understand the difference between working or watching mobiles and eating because the body finds no difference in autonomic system change.
7. So, we feel less hungry while eating but more hungry while watching screens.

Grehlin Leptin Homeostasis, Hunger, Digital Stress: Why we eat more while watching digital screen?

Our body uses the Ghrelin-Leptin feedback loop for managing hunger and satisfaction(satiety).

1. When we work a lot, our energy is decreased, and the body activates the parasympathetic system and secretes the Ghrelin.
2. The ghrelin hormone increases our hunger.
3. Our body produces more saliva and stomach acid.
4. We eat.
5. As our body has enough energy storage, it produces the Leptin hormone.
6. We feel full and stop eating.
7. When we watch digital screens, our body keeps producing Ghrelin, and we all feel hungry.
8. We feel satisfied and energy-restored when we take our eyes off the screen. But that is the time for rest; unfortunately, we feel more energetic when we sleep or rest.

Why do we eat more under stress?

Above diagram(adapted from Frontiers article⁷https://kids.frontiersin.org/articles/10.3389/frym.2019.00095 shows how stress increases our overeating.

1. When we are under stress, the body needs more energy and thus releases the hormone cortisol.
2. Cortisol is also a glucocorticoid, meaning that it triggers the body to release more glucose.
3. Under stress, the body also inhibits Leptin, so we eat more.
4. We already know that watching the screen before, during, and after food keeps Ghrelin active for longer.
5. When Ghrelin is secreted for a long, the body thinks it is a stressful situation, releasing cortisol.
6. Due to more cortisol production, the body remains under stress with a high heart rate and blood pressure during food.
7. Because sustained stress leads to muscle tiredness, we feel more fatigued.

What are the effects of watching a digital screen during, before, and after meals?

1. Increased stress.
2. Overeating.
3. Insulin resistance.
4. Parasympathetic impairment.
5. Obesity.
6. Reduced digestion.
7. Reduced absorption of the micronutrients.
8. Reduced sleep.

Conclusion

Science suggests not watching television/digital media while eating food. Studies have proven that good metabolism depends upon the right hormone balance when eating⁸Vik, Frøydis N., et al. “Associations between eating meals, watching TV while eating meals and weight status among children, ages 10–12 years in eight European countries: the ENERGY cross-sectional study.” International Journal of Behavioral Nutrition and Physical Activity 10.1 (2013): 58.. Such a hormonal balance is achieved by triggering all the senses while eating, touching, smelling, seeing, hear⁹Moray, Jenna, et al. “Viewing television while eating impairs the ability to accurately estimate total amount of food consumed.” Bariatric Nursing and Surgical Patient Care 2.1 (2007): 71-76..

Studies prove that there are high chances of slow metabolism, high insulin resistance, and craving for carbohydrates if one doesn’t focus on the food. Your gut has a Microbiome colony. They are like your child. Looking after them is your duty. They want to “feel” the food; they are not interested in TV.

If many people follow you on social media, and if you do watch Television while eating, please don’t share 🙂

References

• 1
  Sheppard AL, Wolffsohn JS. Digital eye strain: prevalence, measurement and amelioration. BMJ Open Ophthalmol. 2018 Apr 16;3(1):e000146. doi: 10.1136/bmjophth-2018-000146. PMID: 29963645; PMCID: PMC6020759.
• 2
  Portello JK, Rosenfield M, Bababekova Y, et al.. Computer-related visual symptoms in office workers. Ophthalmic and Physiological Optics 2012;32:375–82. doi:10.1111/j.1475-1313.2012.00925.x [PubMed] [Google Scholar]
• 3
  Doughty MJ. Consider three types of spontaneous eyeblink activity in normal humans: during reading and video display terminal use, in primary gaze, and while in conversation. Optom Vis Sci. 2001;78(10):712–725. [PubMed] [Google Scholar]
• 4
  Ellis CJ. The pupillary light reflex in normal subjects. Br J Ophthalmol. 1981 Nov;65(11):754-9. doi: 10.1136/bjo.65.11.754. PMID: 7326222; PMCID: PMC1039657.
• 5
  Hall, Charlotte & Chilcott, Rob. (2018). Eyeing up the Future of the Pupillary Light Reflex in Neurodiagnostics. Diagnostics (Basel, Switzerland). 8. 10.3390/diagnostics8010019.
• 6
  Rukmini, A., Milea, D., Aung, T. et al. Pupillary responses to short-wavelength light are preserved in aging. Sci Rep 7, 43832 (2017). https://doi.org/10.1038/srep43832
• 7
  https://kids.frontiersin.org/articles/10.3389/frym.2019.00095
• 8
  Vik, Frøydis N., et al. “Associations between eating meals, watching TV while eating meals and weight status among children, ages 10–12 years in eight European countries: the ENERGY cross-sectional study.” International Journal of Behavioral Nutrition and Physical Activity 10.1 (2013): 58.
• 9
  Moray, Jenna, et al. “Viewing television while eating impairs the ability to accurately estimate total amount of food consumed.” Bariatric Nursing and Surgical Patient Care 2.1 (2007): 71-76.

Rupam Das

Passionate, Accountable Student for Life