Technology has become such an integral part of life that it may be hard to imagine functioning without it. Beyond work, people depend on technological devices for information, communication, and entertainment. However, constant attachment to these devices can have harmful effects on your mental health. To combat these issues, you may consider a digital detox. The National Institutes of Health defines “digital detox” as a disconnection from devices or social media for a defined duration.

A survey by the American Psychological Association (APA) found that constant digital connectivity is linked to higher stress levels, with nearly 1 in 5 (18%) adults identifying technology use as a major stressor in their lives.

This article explores the effects of heavy technology use on mental health and offers practical tips for effective screen timemanagement with digital detoxing.

The Impact of Technology on Mental Health

Many people are hooked on tech gadgets for a reason. Checking these devices stimulates the brain’s reward system, causing the body to release dopamine, the pleasure hormone. However, these pleasurable activities can become addictive. Excessive screen time has also been linked to mood swings, suicidal tendencies, and increased stress and anxiety.

Studies suggest that excessive use of digital devices can have detrimental effects on mental health. For example, checking social media in bed at night has been found to increase the likelihood of anxiety and insomnia. Research also suggests that frequent technology use can lead to feelings of isolation, difficulty focusing, tech addiction and slower brain development.

Consider unplugging if you’re experiencing any of the following symptoms:

• Increased anxiety
• Increased anger or irritability
• Depression
• Poor sleep quality
• Feelings of insecurity
• Difficulty concentrating
• Dependence on validation from social media
• Fear of missing out

Benefits of a Digital Detox

Taking a break from digital devices is crucial to maintain balance and overall well-being. It helps reduce stress and improvessleep quality. When you step away from technology, you become fully present for yourself and for others, allowing for moremeaningful social connections. Furthermore, digital detoxing has significant mental health benefits. Studies show that peoplewho refrained from social media reported lower stress levels and improved self-image. Additionally, taking a technologytimeout allows you to be mindful of your online habits and form healthier routines, ultimately leading to higher productivity.

Simple Strategies for a Digital Detox

The APA survey also revealed that while 65% of Americans agree that occasionally unplugging or taking a digital detox isimportant for mental health, only 28% actually do so. Begin your digital detox by determining which behaviors you’d like toaddress and creating a plan that works for you. Try these strategies for an effective digital detox:

• Turn off notifications. Notifications are distracting and can hinder productivity. Consider turning off as many as you can to minimize interruptions.
• Use digital detox tools. Plenty of devices have built-in tools that can silence notifications or disable apps for a certain period. Research shows that those who use digital detox tools (e.g., iOS Screen Time or Google Play’s Digital Wellbeing)are less apt to use their smartphones compulsively and, thus, more likely to avoid the negative effects of social media.
• Start your day tech-free. Many people pick up their phones and start scrolling when they wake up, but Stanford Lifestyle Medicine Program experts say this behavior activates the fight-or-flight response. This not only creates a sense of anxiety but also conditions the brain to be more hypervigilant. Instead, use the first hour of the day for activities such as exercising, spending time outside or preparing a healthy breakfast. The goal is to create a morning routine that sets a positive tone for the day and supports brain health.
• Take periodic breaks from technology. Eliminating the use of all digital devices may not be realistic, especially if you use them for work. Instead, set limits for how much time you spend on social media each day or designate certain times for phone use. You can also consider ways to make small changes, such as chatting with someone face-to-face rather than using your phone.
• Create gadget-free zones. Designate specific areas in your home, such as dining rooms and bedrooms, where gadgets are not allowed. This allows you to be more present and encourages tech-free activities, such as baking, reading, doing crafts, and playing cards or board games.
• Reach out for support. Family and friends can offer emotional support during your digital detox. They can hold you accountable and keep you motivated when you’re struggling to stick to your goals.

Conclusion

While technological devices aren’t inherently harmful, overuse can negatively affect your physical and mental well-being. Witha digital detox, you can break unhealthy habits and embrace more balanced, healthier alternatives.

Contact a mental health professional for further guidance.

Salads may not be as American as apple pie, but plenty of people report eating them regularly: four times a week, on average, according to a poll commissioned last year by Fresh Express and conducted by OnePoll. More than half of the 2,000 U.S. adults polled — 62 percent — said that salads are part of their regular diet.

It’s a little puzzling to reconcile those numbers with the staggering rates of obesity in this country, but then, the health value of a salad really depends on quality rather than quantity. While salad — usually conceived as a big bowl of fresh, raw vegetables and leafy greens — has all the makings of a terrific health food, it’s easier than you might imagine to go astray and sabotage your salad. Pouring on the dressing, overdoing the carbs, forgetting about protein, and other common missteps can turn this nutritious meal into a calorie bomb.

Whether you’re ordering out or tossing your own, here are seven common mistakes to avoid.

• Mistake 1: Forgetting Protein
• Mistake 2: Drowning in Dressing
• Mistake 3: Packaged Dressings
• Mistake 4: Going Crazy on the Croutons
• Mistake 5: Boring Bowls
• Mistake 6: Using Light Greens
• Mistake 7: Not Cleaning Around Your Greens

The Magic Formula for a Winning Salad

Now that you’ve learned what salad mistakes to avoid, here’s how to do it right! Cassetty shares her formula for building a satisfying, substantial, nutrient-dense salad. Combine the following:

• Two parts veggies, which could be leafy greens; chopped peppers, cucumbers, or tomatoes; or roasted veggies
• One part carbs, such as quinoa, brown rice, sweet potatoes, butternut squash, or dried or fresh fruit
• Protein, such as eggs, beans, legumes, or tofu
• Fat Cassetty encourages plant-based sources of fat such as avocado, olives, or an oil-based dressing. Cheese works well for certain salads — think beets and goat cheese or a Greek salad with feta.
• Crunchy bits Nuts, seeds, or crunched-up whole-grain chips or crackers
• Flavoring Along with dressing you can add enhancements like Italian, Greek, or everything-but-the-bagel seasoning.

How much of the protein, fat, and crunchy bits should you add? “The amount that would feel comfortable and enjoyable,” Cassetty says. “Think about the fat source as an accessory — it gives your salad lots of flair, but you don’t want to overdo it,” she says. “And protein is a filling element, so how hungry are you? When we base our decisions like that, we’re tuning into our bodies, and that helps us eat more in line with what our bodies need.”

To read the full article click here

By Stephanie Thurrott (March 2023)

7 Things That Ruin a Healthy Salad (everydayhealth.com)

Artificial intelligence (AI) has contributed to significant advances across many industries. Now, many people are using it as a tool for self-diagnosis or to get answers to health-related questions.

Self-diagnosis is a growing practice, as people’s primary access point for health care information has shifted from professionals to the internet. Given the rising popularity of AI as a source of information for health-related questions, you may wonder if it’s a good resource for self-diagnosis and medical information.

Generative for Health Care

Generative AI is a type of technology that produces content such as text, images or audio. Common tools used for this purpose include OpenAI’s ChatGPT and Google’s Med-PaLM. Amid a shortage of health care workers, chatbots like these could help answer your questions. Initial tests by researchers so far suggest these AI programs are more accurate than a standard Google search.

Pros of Using

Using AI tools for medical self-diagnosis can potentially reduce costs for patients and health care providers. Possible benefits of using generative AI include the following:

• Increased accessibility
• Improved health literacy
• More efficient triaging
• Preserved anonymity

These factors can enhance patient experience and improve engagement. Additionally, chatbots are easier to use than online symptom checkers.

Cons of Using

Although generative AI has the potential to help you with medical self-diagnosis, this technology has limitations and pitfalls, such as:

• The potential to provide false information
• The ease of misinterpreting information
• Ethical concerns (e.g., data privacy and bias)
• The risk of ignoring medical advice

Therefore, some chatbots have disclaimers that they should not be used to diagnose serious conditions, provide instructions for curing conditions or manage life-threatening issues.

Considerations for Using AI for Self-diagnosis

While generative AI tools may help you quickly answer health-related questions and self-diagnose conditions, solely relying on them for information or medical assistance could be unsafe. However, these tools can be a useful resource to help you obtain accurate and timely health advice and information, as long as you understand their limitations.

Contact your doctor for the most accurate and personalized health care information and guidance.