Why binge watching is dangerous for your health

Binge watching, otherwise known as the act of broadcasting multiple television episodes in one sitting, is more common and achievable than ever before.

New series and exciting series are constantly added to Netflix, etc. You can listen to the order book of several seasons in full, such as Game of thrones, Billions and Big little lies when you want.

While this may sound glorious for television fans, it's a bit worrisome for health experts.

With so much content available and spending a lot of time on the screen, becoming the norm – replacing the hours spent on fitness, socialization and sleep – the potential consequences of repeated observation on health become more and more obvious.

READ MORE:
* Experts ask you to break with your couch
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* Why watching TV in bulimic mode, it's like being a parent with young children
* Six ways to keep moving while watching TV

Research on the effects of observing hypertrophy on health is still in its infancy, but some studies have raised concerns. According to a 2017 study published in the Journal of Clinical Sleep Medicineheavy binge watchers reported poor sleep, increased fatigue and more symptoms of insomnia.

Researchers at Michigan State University have presented a link between the observation of binge eating and unhealthy lifestyle choices, such as opting for unhealthy meals, unhealthy snacks and sedentary behaviors at the 67th conference Annual International Communication Association in 2017.

Although there is still a lot of research to be done on the effects of switching from our culture to television shows lasting several hours, here's what experts believe that it can happen to the health of people. a person if the occasional observation of hypertrophy remains the norm.

According to several experts, the observation of binge eating can affect your cardiovascular system, your vision, your socialization and your sleep habits, all of which can lead to other problems. For Sophia Tolliver, a family doctor at Wexner Medical Center at Ohio State University, the first concern "is how much you can become sedentary," she says.

"Studies show that sitting for long periods of time can increase the risk of metabolic syndrome, which can increase the risk of heart disease, stroke, and type 2 diabetes."

In a study conducted in 2018, researchers found that prolonged sitting overstretched looked like extended sedentary behavior in case of long-haul flight or illness: it can increase the risk of developing conditions such as that a deep vein thrombosis, a blood clot in the leg that can be fatal if it stops and goes to the heart or lungs. In the study, even in the end, the amount of physical activity recommended was not enough to reverse the risk of clot formation during bulimia attacks on television.

Tolliver also notes that bulimia attacks and the observation of bulimia attacks often go hand in hand. "Marathon TV sessions and mindless snacks associated with them can increase the risk of obesity," says Tolliver.

"In addition, research shows that the majority of individuals are just watching alone," she says. "Studies have linked lack of socialization to increased risks of heart disease and stroke, not to mention the fact that fewer significant social relationships can increase rates of depression and other disorders. of the mood. "

Ronald Chervin, a sleep neurologist and director of the Michigan Medicine Sleep Disorders Centers, says watching multiple episodes on Netflix before sleep can make you sleep even worse, even beyond that night.

"Electronic displays emit a broad spectrum light, including blue light," he says. "In addition to delaying the release of melatonin, which prevents you from sleeping, blue light can actually reset your circadian rhythms."

Because humans "have evolved to work better in a 24-hour sleep cycle," Chervin says, moving to a later cycle can lead to difficulty falling asleep, difficulty waking up, and feeling overwhelmed. of sleep deprivation.

"We also see people who wake up in the middle of the night and can not go back to sleep, so they start watching TV," Chervin said. "There is an awakened element of social interaction to watch TV – people are arguing, adrenaline is starting to trickle in. Watching the night only serves to cement the habit of being awake during the times when you should not be. "

Sleep deprivation has been associated with a number of health risks, according to Brad Lander, a clinical psychologist at the Ohio State Medical Center: "Depression, memory deficits, lack of coordination, predisposition to accidents, problems cardiacs, etc. "

Finally, there are also reasons to worry about digital eye strain. According to the Vision Council, 80% of Americans use digital devices more than two hours a day and 59% of them report eye fatigue, neck and shoulder pain, dry eyes, headaches and a blurred vision.

Lander says that there is nothing wrong with the occasional TV frenzy on its own. "Television has positive psychological effects," he says. "The problem is when you do too much."

Although Lander says that the time spent on the screen varies a lot from one person to the next, depending on "the genetics, the state of mind, the l? age, personal traits and many other things ", there are still many ways to limit your oversight to the greatest health risks.

First of all, a frenzy should never last for hours without any movement at all.

"Take regular stretch breaks," says Lander. "Move, every 30 minutes are better, or look while standing for a game."

Tolliver suggests incorporating physical activity into your streaming program – and planning it afterward. "Take a break in the middle," she says. "Do not be afraid to press the pause button and do something else.Start or finish your laundry, bake, walk your dog, go to the bathroom break."

After the frenzy, "walking or jogging are great ways to get moving," she says. "Balance is the key."

And plan your snacks, she says. Prepare healthy foods such as chopped vegetables or popcorn in the air.

Lander also suggests simply adjusting your TV so that it turns off after a set amount of time because it can be easy to linger on the couch when you are captivated by an excellent show. "Many TVs have an integrated fire timer."

Also be sure not to broadcast episode after episode just before going to sleep, then disrupt your sleep cycle. "The best sleep routine is to skip testing a few hours before bedtime, but at least one to two hours," suggests Chervin.

"Do not expose yourself to the blue light, get into a pleasant and relaxing routine: brush your teeth, wear pajamas, read a book, and then go to bed at a set time, it's important to have a very regular schedule People assume that sleep is spongy [and you can make it up]but it's really hard to recover. "

Finally, it is best to look with other people instead of making it an insulating habit that could hurt your relationships. "Make it a fun activity with a partner or friend," says Tolliver, "you have a dialogue after each episode, talk about what you liked and what you do not like."

Because it's difficult to watch multiple episodes of Game of thrones or Big little lies and not having thoughts, right?