What diseases can be caused by excessive use of mobile phones, laptops and computers?
( Apurba Das )
Excessive use of mobile phones, laptops, and computers has become a modern health concern due to the pervasive presence of digital devices in our lives. While these technologies have significantly improved communication, work efficiency, and access to information, their overuse can lead to a range of physical, psychological, and neurological issues. This article explores the diseases and health problems associated with excessive use of digital screens, providing insights into the causes, symptoms, and preventive strategies.
1. Computer Vision Syndrome (CVS) and Mobile Vision Syndrome ( MVS)
Overview:
Computer and Mobile Vision Syndrome, also known as Digital Eye Strain, encompasses a group of eye and vision-related problems resulting from prolonged screen use.
Causes:
Staring at screens for extended periods reduces the blink rate, leading to dryness and irritation. Improper lighting, glare, poor posture, and screen brightness exacerbate the problem.
Symptoms:
Eye strain and discomfort
Dry eyes
Blurred or double vision
Headaches
Neck and shoulder pain
Prevention:
Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds
Use anti-glare screens and proper lighting
Keep screens at eye level and an appropriate distance
2. Sleep Disorders and Insomnia
Overview:
Excessive screen time, especially before bed, disrupts the body’s circadian rhythm due to exposure to blue light emitted by screens.
Causes:
Blue light interferes with melatonin production, the hormone responsible for regulating sleep. Nighttime device use delays sleep onset and reduces sleep quality.
Symptoms:
Difficulty falling or staying asleep
Restless or poor-quality sleep
Daytime fatigue and irritability
Prevention:
Avoid screens at least 1-2 hours before bed
Use blue light filters or night mode
Establish a consistent sleep routine
3. Mental Health Issues
Overview:
Prolonged screen use, particularly with social media and gaming, is associated with an increase in mental health disorders.
Causes:
Constant connectivity, exposure to unrealistic standards, cyberbullying, and dopamine-driven reward loops from apps and games can contribute to mental stress.
Symptoms:
Anxiety
Depression
Social isolation
Decreased self-esteem
Attention Deficit issues
Prevention:
Limit social media usage
Take regular breaks from screens
Engage in offline activities and physical exercise
4. Text Neck Syndrome
Overview:
Text neck refers to the repetitive stress injury from looking down at mobile devices for prolonged periods.
Causes:
Continuous forward head posture increases strain on the neck and spine.
Symptoms:
Neck and shoulder pain
Headaches
Stiffness and reduced mobility
Tingling or numbness in arms
Prevention:
Hold devices at eye level
Take frequent breaks to stretch
Practice good posture
5. Obesity and Metabolic Syndrome
Overview:
Excessive screen time often results in a sedentary lifestyle, contributing to weight gain and associated metabolic issues.
Causes:
Lack of physical activity combined with poor dietary habits (e.g., snacking while watching or working on screens).
Symptoms:
Weight gain
High blood pressure
Elevated blood sugar levels
Increased cholesterol levels
Long-term Risks:
Type 2 diabetes
Cardiovascular disease
Prevention:
Incorporate regular exercise
Avoid eating in front of screens
Limit non-essential screen time
6. Hearing Loss (Noise-Induced Hearing Loss)
Overview:
Listening to music or watching videos at high volumes through headphones can damage hearing.
Causes:
Loud and prolonged audio exposure damages the hair cells in the inner ear.
Symptoms:
Ringing in the ears (tinnitus)
Difficulty understanding speech
Hearing loss
Prevention:
Keep volume below 60% of maximum
Follow the 60/60 rule (listen at 60% volume for no more than 60 minutes at a time)
Use noise-canceling headphones to reduce the need for high volume
7. Addiction and Behavioral Disorders
Overview:
Technology addiction is a recognized behavioral disorder involving compulsive use of devices despite negative consequences.
Types:
Internet addiction
Gaming disorder
Social media addiction
Symptoms:
Neglecting responsibilities
Withdrawal symptoms when not using devices
Loss of interest in offline activities
Decreased academic or job performance
Prevention and Treatment:
Set boundaries and daily screen time limits
Seek therapy or counseling if necessary
Encourage hobbies that don't involve screens
8. Carpal Tunnel Syndrome and Repetitive Strain Injuries (RSIs)
Overview:
RSIs result from repetitive movements, such as typing or swiping, that cause damage to muscles, tendons, and nerves.
Carpal Tunnel Syndrome:
Occurs when the median nerve is compressed at the wrist.
Symptoms:
Pain and tingling in fingers
Weak grip strength
Numbness in hands
Prevention:
Use ergonomic keyboards and mouse setups
Take frequent breaks and stretch
Maintain neutral wrist positions
9. Electromagnetic Radiation Concerns
Overview:
Although not conclusively proven, there are concerns about the long-term effects of low-level radiation from wireless devices.
Potential Risks (Under Study):
Brain tumors
Male infertility (due to mobile phones kept in pockets)
DNA damage
Precautionary Measures:
Use hands-free devices
Keep devices away from the body when not in use
Turn off Wi-Fi and Bluetooth when unnecessary
10. Poor Academic and Work Performance
Overview:
Digital distractions significantly impact focus, memory, and productivity.
Causes:
Multitasking with screens leads to cognitive overload and reduced efficiency.
Symptoms:
Decreased attention span
Forgetfulness
Difficulty prioritizing tasks
Prevention:
Use apps that block distractions
Follow the Pomodoro technique for time management
Allocate screen-free times for deep work
Conclusion :
The overuse of mobile phones, laptops, and computers is a double-edged sword. While they offer numerous benefits, their excessive use can lead to a variety of physical, psychological, and behavioral disorders. Awareness and moderation are key to maintaining a healthy relationship with technology. Adopting screen time limits, ergonomic practices, regular exercise, and mindfulness can mitigate many of these risks and promote overall well-being in the digital age.
What should be done to avoid such diseases? What foods do you need to eat?
To avoid diseases caused by excessive use of mobile phones, laptops, and computers, a balanced approach to lifestyle, technology use, and nutrition is essential. Here's a complete guide on what you should do and what foods you should eat to maintain physical, mental, and eye health in the digital age.
A. Lifestyle and Behavioral Changes to Avoid Screen-Related Diseases
1. Limit Screen Time
Set boundaries for work, entertainment, and social media.
Use digital wellness apps to monitor and limit daily usage.
Establish “tech-free” zones or hours, especially before sleep.
2. Follow the 20-20-20 Rule
Every 20 minutes, look at something 20 feet away for 20 seconds.
This helps reduce eye strain and prevent Computer Vision Syndrome.
3. Maintain Good Posture
Sit with your back straight, feet flat, and arms supported.
Keep your screen at eye level and about an arm’s length away.
Use an ergonomic chair and desk setup.
4. Take Regular Breaks
Use the Pomodoro technique (25 minutes work, 5 minutes break).
Walk, stretch, or do light exercises during breaks.
5. Use Blue Light Filters
Use “Night Mode” or blue light filter glasses to reduce exposure.
Avoid screens at least 1–2 hours before bedtime.
6. Practice Digital Detox
Designate weekends or evenings for screen-free time.
Reconnect with nature, read books, or pursue offline hobbies.
7. Use Technology Responsibly
Reduce volume on headphones to prevent hearing loss.
Avoid multitasking with devices to reduce cognitive fatigue.
Don’t keep devices close to your body when sleeping or inactive.
B. Exercises to Include in Daily Routine
1. Eye Exercises
Blinking exercises to keep eyes moist.
Palming (rubbing palms together and placing them gently on eyes).
Focus shifting (alternating focus between near and far objects).
2. Neck & Shoulder Exercises
Neck rotations and shoulder shrugs reduce stiffness.
Stretch your back and wrists regularly.
3. Physical Activity
Aim for 30–45 minutes of moderate exercise daily (walking, yoga, cycling).
Yoga poses like Bhujangasana, Tadasana, and Surya Namaskar improve posture and circulation.
C. Foods That Support Eye, Brain, and Nerve Health
1. For Eye Health
Carrots, spinach, kale, broccoli – rich in Vitamin A and lutein
Egg yolks – contain zeaxanthin
Fish (salmon, sardines) – rich in omega-3 fatty acids
Oranges, citrus fruits – high in Vitamin C
Nuts and seeds – Vitamin E and antioxidants
2. For Brain and Mental Health
Fatty fish (salmon, tuna) – omega-3s improve memory and focus
Walnuts, almonds, chia seeds – improve brain function
Berries – rich in antioxidants that support cognitive health
Dark chocolate (in moderation) – improves mood and concentration
Whole grains (brown rice, oats) – provide steady energy
3. For Nerve and Muscle Function
Bananas, potatoes, avocados – potassium for nerve health
Leafy greens – rich in magnesium
B-complex vitamins – found in eggs, legumes, dairy, and whole grains
Turmeric – has anti-inflammatory and neuroprotective effects
4. For Better Sleep
Warm milk, almonds, and chamomile tea – promote sleep
Foods rich in tryptophan (e.g., oats, turkey, bananas) – boost melatonin and serotonin
Avoid caffeine, sugar, and heavy meals before bedtime
D. Ayurvedic Tips for Tech Health (Optional Holistic Approach)
Netra Tarpana (ghee eye bath) – rejuvenates tired eyes
Triphala – taken regularly can help detoxify and improve eye health
Brahmi and Ashwagandha – calm the nervous system and reduce anxiety
Oil massage (Abhyanga) – relaxes the body and helps with muscle stiffness
Nasya therapy – supports brain health through nasal cleansing
Conclusion :
Preventing diseases related to digital overuse requires a mix of healthy habits, proper nutrition, regular physical activity, and mindful technology use. By making small, consistent changes in daily life—like practicing good posture, taking screen breaks, eating nutrient-rich foods, and sleeping well—you can significantly reduce your risk of screen-induced health issues.
If you’d like, I can prepare a weekly meal plan or daily routine combining these principles.
