During the height of the pandemic, most people’s television watching increased greatly. One survey reported that 61% of TV viewers have watched more television since the pandemic began, with 86% of those saying they will most likely maintain, and possibly increase, their viewing even more.
However, if you’re in your middle age years and are concerned about brain health, you may want to reverse that trend. New research confirms that watching large amounts of television in your 40s, 50s, and 60s, can negatively affect your cognitive function in later years.
There are certain habits that we can adopt that can help us be more responsible with our screen time. Here are a few practical tips to help achieve this:
Tips for Healthier TV Viewing:
- Be selective. Experts say that adults should limit their screen time (TV, and other devices) outside of work to less than two hours per day. Select which programs you want to watch ahead of time instead of randomly surfing the web or channels. You may try selecting programs that are intellectually engaging such as documentaries or other educational programming.
- Avoid snacking while viewing. Research has shown the connection between gut health and the brain. Many people snack while viewing television. This can overtax the digestive system, which negatively impacts brain health. Eat at regular meal times (ideally no later than late afternoon, or early evening), and avoid the snacking routine.
- Use various ways to get news. Watching TV news is one of the ways that many people keep abreast with what’s going on in the world. But why not alternate that habit with reading news stories or listening to the news on platforms such as NPR? Besides, some research indicates that constant exposure to watching news erodes a person’s resilience and frequently floods your body with stress hormones.
- Establish screen-free zones. Ban electronic devices during certain times, and from areas of your home, such as bedrooms. This may include during mealtimes and at least one to two hours before going to bed.
- Create a personal and/or family agreement. Sign an agreement about TV time and other screen practices for your home. Hold each other accountable, and encourage others to stick with the agreement.
- Choose substitutes. Replace TV (and other screen time) with more engaging activities like learning to play a musical instrument, putting together puzzles, or taking up a hobby.
More Tips for Promoting Brain Health:
- Stay well hydrated. With the brain being made up of 80 to 85% water, drinking plenty of pure water every day is essential to maintaining good brain health.
- Exercise. Brain-derived neurotrophic factor (BDNF) has been described as a “miracle grow” for the brain. Regular exercise is one of the best-known ways to cause an increase in this substance in the brain. BDNF is associated with cognitive improvement and the alleviation of depression and anxiety.
- Read more. Research shows that regular reading can lower blood pressure, reduce stress, and improve the quality of sleep. Reading was also shown to promote mental and emotional health.
- Eat good nutrition. Choose foods that reduce inflammation and help protect your brain, heart, and other organs. Plant-based choices like fruit, green leafy vegetables, nuts, and flaxseed are some of your best options.
- Be social. Stay in touch with family and friends. Make new connections by being active with a local church, volunteering in your community, and getting together with others who share your interests.
- Get adequate sleep. Studies show that adults need seven to eight hours of sleep each night for good brain health. Research also reveals that the time you go to bed is important. Going to bed a couple of hours before midnight is primetime for the body to begin its nightly work of repair and restoration.
As you continue to age it is essential to be as proactive as possible to achieve and maintain good brain health by adopting healthier habits. Taming your TV, and other screen viewing habits, is an important choice towards this end.
Sources:
- https://www.reidhealth.org/blog/screen-time-for-adults#:~:text=What's a healthy amount of, spent participating in physical activity.
- https://www.healthline.com/health-news/too-much-tv-in-your-40s-50s-can-affect-brain-health-what-you-can-do
- https://www.verywellmind.com/is-watching-the-news-bad-for-mental-health-4802320#:~:text=Consuming the news can activate,says physical symptoms may arise.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4915811/