How Much Screen Time is Too Much?

In our modern society, it is almost unthinkable to spend a day without looking at your phone. Almost half of Flemish people call themselves dependent on their smartphone . Among 18 to 24 year olds, this number even reaches 71 percent.

Social media has fundamentally changed the way people communicate, access information and spend their free time . While these platforms offer many benefits, there have also been legitimate concerns about their negative effects, particularly on young people’s physical activity and health.

How much time do you spend behind a screen on average? And what if this affects your health ?

The hard numbers of our social media use

Recent studies show that people spend an average of 7 hours a day in front of a screen . If you have an office job, this number can increase . These figures have only increased in recent years, despite experts warning about the health risks . Staring at a screen for long periods of time not only takes a toll on your eyes , but also on your mental well-being and physical health.

How Social Media Affects Our Lifestyle

Social media is an enrichment in many ways: it allows us to be creative, communicate with people all over the world, stay up to date with trends or even boost our careers. But how we use these platforms largely determines what the consequences are.

1. Less exercise

We scroll on the couch, at the table, in bed, even on the toilet. All this time we sit still, often with bad posture, while our bodies need movement to stay healthy. Studies show that young people and adults who have more than 3 hours of screen time daily outside of school or work are significantly less active than their peers.

2. Poorer sleep quality

Blue light from screens suppresses the production of melatonin , the sleep hormone. This leads to less deep sleep, difficulty falling asleep or daytime fatigue. Combine that with the fact that social media is addictive (that endless feed is no coincidence), and you have the perfect recipe for a disturbed sleep pattern.

3. Mental impact

Constantly comparing yourself to others, the pressure to perform, and the flood of stimuli can lead to stress, insecurity, and even depressive feelings. Moreover, it is difficult to truly relax when you are constantly connected.

Healthy Habits to Compensate for Screen Time

Luckily, you don't have to go completely offline to live healthier. Small adjustments can make a big difference.

Here are some concrete tips:

🕒 Set a time limit for social media via your settings
🌿 Schedule daily “screen-free time” – at least 30 minutes outside
☀️ Go outside every day , even when it's cloudy
📴 Sleep without your smartphone in the room
🤸 Replace 1 scroll moment per day with movement – ​​a walk, stretching, or exercise
🍎 Eat a varied diet , with attention to vitamin sources such as oily fish, eggs, nuts and vegetables
💊 Supplement with supplements where necessary – for example in case of a vitamin D deficiency

What happens if you don't spend enough time outside?

It is striking that excessive social media use causes children and young people, but also adults, to spend less time outdoors . Playing, sports or simply spending time in nature is nevertheless essential for the development of children and young people.

When you spend less time outdoors, you are more likely to develop a vitamin deficiency . Vitamin D is primarily obtained through exposure to sunlight . Lack of sufficient sunlight can therefore lead to a vitamin D deficiency, which in turn can contribute to health problems such as weakened bones, decreased immune function and even mood disorders.

Vitamin D, also known as the 'sunshine vitamin', plays a crucial role in your body. It supports:

• the absorption of calcium and phosphorus (essential for strong bones);

• your immune system;

• your mood and energy;

A deficiency can cause complaints such as:

• fatigue;

• muscle weakness or pain;

• sadness or irritability;

• increased risk of infections and inflammation;

The risk of a vitamin D deficiency is especially high in autumn and winter, because we see little sunlight and spend less time outdoors. Combine that with a lot of screen time and little exercise and you quickly fall behind on your vitamin needs.

That's why many pharmacists recommend taking multivitamin supplements.
Multivit Gummies are a good supplement for children aged 12 and over and adults who do not get enough vitamins . It is important to emphasize that multivitamins are not a replacement for the benefits of natural sunlight and outdoor activities. They should rather be seen as a supplement to a healthy lifestyle.