Ishita Roy

Do Blue Light Glasses Actually Protect Our Eyes?

Do Blue Light Glasses Really Help?

Have you come across blue <span>lenses</span>? Every time I go to get my new <span>glasses</span> made, I am always asked whether I want the blue lenses. But what exactly are these blue lenses? I am told that it protects your eyes from the blue light that comes from our phone and computer screens. With the rise of digital device and spending most hours of our day on screen, concerns over blue light exposure have grown significantly. This is why <span>blue light glasses</span> and lenses have been introduced to help mitigate potential harm. But the question is: are they really that effective or are there other ways to protect your eyes from blue light-related symptoms like eye fatigue and dry eye? 

Blue light is a type of visible light, which has a shorter wavelength of 415 to 455 nanometers, this is what gives it more energy than other light types. The source is not artificial, but also when we look up at the blue sky. 

However, for years, humans were exposed to this blue light only during the hours when sun was up. This is why our brain trained us to be active and alert and keep our bodies up when we see that light. However, with phones and computer screens which emit blue light all the time, leaves our body and brain confused. It also interferes in the circadian rhythm of the body.

<h4>Too much blue light during the day can lead to:</h4>

<ul><li>Eye fatigue: Prolonged screen time can make your eyes feel strained.</li><li>Dry eye: Staring at screens reduces your blinking rate, causing dryness.</li><li>Sleep disruption: Blue light interferes with melatonin production, a hormone crucial for sleep, leading to poor sleep quality.</li></ul>

Blue light glasses are designed to filter out blue light wavelengths before they reach your eyes. The idea is that this filtering minimizes the harmful effects of prolonged exposure, like eyestrain, dry eye, and disrupted sleep patterns.

The American Academy of Ophthalmology does not currently endorse blue-light-filtering glasses for reducing computer-related eyestrain, suggesting more research is needed.

<ul><li>A 2023 study, titled<em> Blue-Light Filtering Spectacle Lenses: Optical and Clinical Performances</em>, found no significant short-term benefits of blue-light-filtering lenses in reducing visual fatigue compared to regular lenses.</li><li>A 2017 review of clinical trials, published in the National Library of Medicine showed limited evidence supporting blue-light-blocking glasses for <span rel="noindex">eye health</span> and dry eye prevention.</li><li>Some users report benefits like reduced glare and improved screen visibility, but studies like one funded by Swiss Lens Laboratory Ltd. suggest potential bias.</li></ul>While research is ongoing, there’s no conclusive proof that blue light glasses are a cure-all.

<h4>Practical Tips to Reduce Blue Light Exposure</h4>

You don’t need special glasses to protect your eyes from blue light. Simple lifestyle changes can make a big difference:

<ul><li>Follow the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds. This reduces eye strain.</li><li>Take screen breaks: Step outside for a walk, leaving your devices behind. This not only gives your eyes a break but also boosts vitamin D levels.</li><li>Dim your lighting: Use softer lighting at home, and consider red light for nightlights, as it’s less disruptive to your sleep cycle.</li><li>Adopt screen-free hobbies: Activities like reading, knitting, or cooking can help you reduce screen time.</li><li>Limit screens before bed: Avoid devices for 2–3 hours before sleeping to improve sleep quality.</li><li>Use lubricating eye drops: If dry eye is a problem, over-the-counter drops can provide relief.</li></ul>

<h4>What Are the Side Effects of Blue Light Exposure?</h4>

Prolonged exposure to blue light can cause:

<ul><li>Computer Vision Syndrome: Symptoms include eyestrain, dry eye, blurred vision, and headaches.</li><li>Sleep disturbances: Reduced melatonin production disrupts your circadian rhythm, impacting your ability to fall and stay asleep.</li><li>Stress sensitivity: Poor sleep due to blue light exposure can increase stress levels, as REM sleep is essential for mental relaxation.</li></ul>

If you experience persistent or severe symptoms, consult an eye doctor. Warning signs include:

Health Conditions A-Z

health

blue light glasses

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Can This Extremely Hot Weather Trigger Our Mental Health?

Have you come across blue lenses? Every time I go to get my new glasses made, I am always asked whether I want the blue lenses. But what exactly are these blue lenses? I am told that it protects your eyes from the blue light that comes from our phone and computer screens. With the rise of digital device and spending most hours of our day on screen, concerns over blue light exposure have grown significantly. This is why blue light glasses and lenses have been introduced to help mitigate potential harm. But the question is: are they really that effective or are there other ways to protect your eyes from blue light-related symptoms like eye fatigue and dry eye? Let’s break it down.What is Blue Light?Blue light is a type of visible light, which has a shorter wavelength of 415 to 455 nanometers, this is what gives it more energy than other light types. The source is not artificial, but also when we look up at the blue sky. However, for years, humans were exposed to this blue light only during the hours when sun was up. This is why our brain trained us to be active and alert and keep our bodies up when we see that light. However, with phones and computer screens which emit blue light all the time, leaves our body and brain confused. It also interferes in the circadian rhythm of the body.Too much blue light during the day can lead to:Eye fatigue: Prolonged screen time can make your eyes feel strained.Dry eye: Staring at screens reduces your blinking rate, causing dryness.Sleep disruption: Blue light interferes with melatonin production, a hormone crucial for sleep, leading to poor sleep quality.What Are Blue Light Glasses?Blue light glasses are designed to filter out blue light wavelengths before they reach your eyes. The idea is that this filtering minimizes the harmful effects of prolonged exposure, like eyestrain, dry eye, and disrupted sleep patterns.But do they actually work?The evidence is mixed.The American Academy of Ophthalmology does not currently endorse blue-light-filtering glasses for reducing computer-related eyestrain, suggesting more research is needed.A 2023 study, titled Blue-Light Filtering Spectacle Lenses: Optical and Clinical Performances, found no significant short-term benefits of blue-light-filtering lenses in reducing visual fatigue compared to regular lenses.A 2017 review of clinical trials, published in the National Library of Medicine showed limited evidence supporting blue-light-blocking glasses for eye health and dry eye prevention.Some users report benefits like reduced glare and improved screen visibility, but studies like one funded by Swiss Lens Laboratory Ltd. suggest potential bias.While research is ongoing, there’s no conclusive proof that blue light glasses are a cure-all.Practical Tips to Reduce Blue Light ExposureYou don’t need special glasses to protect your eyes from blue light. Simple lifestyle changes can make a big difference:Follow the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds. This reduces eye strain.Take screen breaks: Step outside for a walk, leaving your devices behind. This not only gives your eyes a break but also boosts vitamin D levels.Dim your lighting: Use softer lighting at home, and consider red light for nightlights, as it’s less disruptive to your sleep cycle.Adopt screen-free hobbies: Activities like reading, knitting, or cooking can help you reduce screen time.Limit screens before bed: Avoid devices for 2–3 hours before sleeping to improve sleep quality.Use lubricating eye drops: If dry eye is a problem, over-the-counter drops can provide relief.What Are the Side Effects of Blue Light Exposure?Prolonged exposure to blue light can cause:Computer Vision Syndrome: Symptoms include eyestrain, dry eye, blurred vision, and headaches.Sleep disturbances: Reduced melatonin production disrupts your circadian rhythm, impacting your ability to fall and stay asleep.Stress sensitivity: Poor sleep due to blue light exposure can increase stress levels, as REM sleep is essential for mental relaxation.When to See a DoctorIf you experience persistent or severe symptoms, consult an eye doctor. Warning signs include:Frequent or long-lasting eyestrainChronic dry eye symptomsNoticeable decline in vision qualityConsistently blurred vision

do blue light glasses actually protect our eyes?

Health and Me

Aarushi Bhadury

Drinking Sugary Drinks Is Worse Than Eating Sugar

You Are Three Times More Likely To Have Eye Diseases If You Are Dealing With This Health Condition

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For many health-conscious people, sugar is the biggest health mistake they can make. Having earned a bad reputation, many people avoid sugary foods and opt for sweet fruit drinks instead. However, these juices and sugary drinks may be worse for your health than sweet desserts are. New research suggests that how you get your sugar might be just as important as how much you have. 

A new study published in the journal Advances in Nutrition, indicates that drinking sugary beverages like soda may increase your risk of type 2 diabetes more than eating sugary foods such as cookies and cakes. 

Experts say this research is important because it shows the way sugar is consumed really matters. Instead of just saying "cut all sugar," we now have strong proof that where the sugar comes from, its form, and what it's eaten with are key to your health risk. 

<h2>Surprising Findings About Sugar </h2>

The study found that at how different types of sugar affect health, researchers reviewed the habits of over 500,000 people. Their main finding was surprising: sugar from solid foods wasn't linked to a higher risk of type 2 diabetes, but sugar from drinks was. 

Specifically, for every extra 12-ounce sugary drink you had daily, your risk of developing type 2 diabetes went up by 25%. Even fruit juice had an effect, with an extra 8-ounce serving raising the risk by 5%. 

Interestingly, sugar from food not only didn't connect to diabetes risk, but in some cases, it seemed to offer some protection. Having a small amount of table sugar or total sugar (including natural sugar) daily was actually linked to a lower risk of type 2 diabetes. 

These findings together show that "not all sugars are the same." 

It's important to remember that this study only shows a connection between sugary drinks and type 2 diabetes, not that they directly cause it. While most studies considered things like body weight and smoking, other lifestyle habits could still play a role. For example, people who drink a lot of these beverages might also be less active, which can affect diabetes risk. Still, experts say the study is very thorough. 

<h2>Why Liquid Sugar Might Be Worse </h2>

Sugary drinks might be more harmful because they don't have the fiber, protein, or fat that typically slow down digestion in solid foods.

This means liquid sugar gets into your bloodstream very quickly. This causes a sudden jump in blood sugar and insulin levels, and your brain doesn't get the signal that you're full. This fast intake can also make it hard for your liver to process the sugar, especially the fructose part. 

In large amounts, fructose turns into fat in your liver. This buildup of fat is linked to metabolic problems that lead to type 2 diabetes. Other things in sugary drinks, like chemical additives and artificial colors, can also mess with your body's balance. Basically, sugary drinks like sports drinks, sodas, and cocktails are generally "bad for your health and should be had with care—or ideally, not at all." 

<h2>How to Cut Back on Sugary Drinks </h2>

Sugary drinks can feel addictive. If you find yourself hooked, try to slowly reduce how much you drink, just like you would with alcohol or tobacco. It helps to plan ahead for when you usually crave a soda. 

You can start by mixing plain sparkling water with an equal amount of fruit juice or soda. Then, week by week, slowly reduce the amount of the sugary drink until you're mostly just drinking sparkling water. If it helps, add a little lemon or lime juice for flavor. Make this your new habit. 

Liquid sugar is worse than solid sugar

Drinking Sugary Drinks

Liquid vs Solid Sugar

how sugar affects your health

Sugar and health

how should you consume sugar

For many health-conscious people, sugar is the biggest health mistake they can make. Having earned a bad reputation, many people avoid sugary foods and opt for sweet fruit drinks instead. However, these juices and sugary drinks may be worse for your health than sweet desserts are. New research suggests that how you get your sugar might be just as important as how much you have. Liquid vs. Solid Sugar A new study published in the journal Advances in Nutrition, indicates that drinking sugary beverages like soda may increase your risk of type 2 diabetes more than eating sugary foods such as cookies and cakes. Experts say this research is important because it shows the way sugar is consumed really matters. Instead of just saying "cut all sugar," we now have strong proof that where the sugar comes from, its form, and what it's eaten with are key to your health risk. Surprising Findings About Sugar The study found that at how different types of sugar affect health, researchers reviewed the habits of over 500,000 people. Their main finding was surprising: sugar from solid foods wasn't linked to a higher risk of type 2 diabetes, but sugar from drinks was. Specifically, for every extra 12-ounce sugary drink you had daily, your risk of developing type 2 diabetes went up by 25%. Even fruit juice had an effect, with an extra 8-ounce serving raising the risk by 5%. Interestingly, sugar from food not only didn't connect to diabetes risk, but in some cases, it seemed to offer some protection. Having a small amount of table sugar or total sugar (including natural sugar) daily was actually linked to a lower risk of type 2 diabetes. These findings together show that "not all sugars are the same." It's important to remember that this study only shows a connection between sugary drinks and type 2 diabetes, not that they directly cause it. While most studies considered things like body weight and smoking, other lifestyle habits could still play a role. For example, people who drink a lot of these beverages might also be less active, which can affect diabetes risk. Still, experts say the study is very thorough. Why Liquid Sugar Might Be Worse Sugary drinks might be more harmful because they don't have the fiber, protein, or fat that typically slow down digestion in solid foods.This means liquid sugar gets into your bloodstream very quickly. This causes a sudden jump in blood sugar and insulin levels, and your brain doesn't get the signal that you're full. This fast intake can also make it hard for your liver to process the sugar, especially the fructose part. In large amounts, fructose turns into fat in your liver. This buildup of fat is linked to metabolic problems that lead to type 2 diabetes. Other things in sugary drinks, like chemical additives and artificial colors, can also mess with your body's balance. Basically, sugary drinks like sports drinks, sodas, and cocktails are generally "bad for your health and should be had with care—or ideally, not at all." How to Cut Back on Sugary Drinks Sugary drinks can feel addictive. If you find yourself hooked, try to slowly reduce how much you drink, just like you would with alcohol or tobacco. It helps to plan ahead for when you usually crave a soda. You can start by mixing plain sparkling water with an equal amount of fruit juice or soda. Then, week by week, slowly reduce the amount of the sugary drink until you're mostly just drinking sparkling water. If it helps, add a little lemon or lime juice for flavor. Make this your new habit. 

drinking sugary drinks is worse than eating sugar - how you consume it matters more than how much

Tanya Dutt

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You've heard of "clogged arteries," but do you truly understand what is going on in your body? It's not merely a matter of consuming too many cheeseburgers. Something known as atherosclerosis—a gradual, insidious accumulation of plaque composed of cholesterol, fats, calcium, and other materials—lies beneath the surface, often the true cause of heart attacks and strokes.

Cardiovascular disease is still among the biggest killers globally, and a lot of the risk comes from its invisibility. Atherosclerosis, which is sometimes referred to as the silent killer, slowly plugs up arteries and lays the groundwork for heart attacks and strokes well before they manifest. The best news? With the proper information and preventive actions, you can shield your arteries and heart.

This is the thing: this toxic buildup doesn't present symptoms until it has already done substantial harm. Cardiovascular disease, says the American Heart Association, is the number one cause of death worldwide, and atherosclerosis is at the center of the epidemic.

But the good news is: atherosclerosis can be prevented, even reversed in some instances—if you know how it comes about, how to detect its signs early on, and what changes in lifestyle can actually safeguard your heart.

Atherosclerosis is a disease where plaque accumulates on the arteries' walls. This plaque is composed of cholesterol, fat, calcium, and other substances moving through the blood. Eventually, these deposits harden and constrict the arteries, decreasing blood supply to organs.

"Atherosclerosis is a devious, even lethal illness wherein artery walls get clogged with plaque," describes Dr. Paneendra S, Orthopedic Surgeon. "Atherosclerosis develops over the course of many years and usually is without symptoms until it leads to a life-threatening event such as a heart attack or stroke."

The illness usually starts when the lining of the arteries inside, the endothelium, is damaged. A number of reasons are responsible for this damage, such as:

<ul><li>Smoking</li><li>High cholesterol</li><li>Diabetes</li><li>High blood pressure</li><li>Chronic inflammation</li></ul>

"Once the endothelium has been hurt, LDL (low-density lipoprotein) cholesterol can filter through the arterial wall," says Dr. Paneendra. "White blood cells rush in to break down the cholesterol, but this reaction creates fatty nodules called atheromas."

These atheromas may develop and then rupture, producing clots that either occlude the artery in which they were formed or embolize to a different location within the body, obstructing an organ elsewhere.

<h2>Warning Signs and Where They Appear</h2>

Although dangerous, atherosclerosis typically develops silently. Its warning signs first become apparent only when blockage is complete. Depending on the arteries involved, the signs are variable:

<strong>Heart (Coronary Arteries):</strong> Chest pain or discomfort, also referred to as angina.

<strong>Legs (Peripheral Arteries): </strong>Pain that occurs during walking (claudication), numbness, or non-healing sores.

<strong>Brain (Carotid Arteries): </strong>Slurred speech, numbness, or weakness—often stroke warning signs.

<strong>Feet and Toes:</strong> Burning, color changes, or chronic ulcers caused by inadequate circulation.

These symptoms indicate that one of the primary arteries has already experienced extensive narrowing or blockage. Early treatment and control are important to avert permanent damage.

<h2>Role of Inflammation and Lifestyle For Heart Damage</h2>

Chronic inflammation is a key contributor to the formation of atherosclerosis. Obesity, lack of exercise, and dietary factors cause chronic inflammation, which further accelerates arterial damage.

The diet rich in saturated and trans fats raises the level of LDL cholesterol, while fruits, vegetables, and fiber intake ensures your body has natural ant-inflammatory power.

<h2>How You Can Prevent This Life-Threatening Heart Condition?</h2>

Because atherosclerosis progresses silently, prevention is more important. Here's how you can regain control of your <span>heart health</span>:

Emphasize whole grains, leafy greens, berries, nuts, and healthy fats such as olive oil. Reduce your intake of processed foods, red meat, and sweetened drinks.

Strive for at least 150 minutes of moderate aerobic exercise a week, including brisk walking, cycling, or swimming.

Smoking is one of the most significant risk factors. Quitting dramatically reduces the risk of arterial plaque buildup.

Chronic stress can raise blood pressure and trigger inflammation. Practice mindfulness, yoga, or deep breathing techniques.

<h4>5. Monitor Blood Pressure and Cholesterol</h4>

Routine health checkups can help detect high cholesterol or hypertension early, allowing for timely intervention.

For individuals with diabetes or prediabetes, blood sugar control is essential to minimize inflammation and artery damage.

Even if you don't have symptoms, if you have several risk factors—like a history of heart disease in your family, smoking, or high cholesterol levels—it's crucial to see a healthcare professional. Tests for screening purposes such as cholesterol panels, blood pressure checks, and even coronary calcium scans can evaluate your risk.

"Overall, atherosclerosis is frequently unsuspect, progressive disease that can be severely damaging to cardiovascular health," cautions Dr. Paneendra. "Because symptoms only typically appear after widespread damage, early detection and prevention are critical."

<em>Dr. Paneendra S is an Orthopedic Surgeon at Apollo Spectra Hospital, Bangalore in India</em>

heart health

what clogs arteries

atherosclerosis causes

heart health tips

artery plaque buildup

signs of blocked arteries

prevent heart attack

cholesterol and heart disease

You've heard of "clogged arteries," but do you truly understand what is going on in your body? It's not merely a matter of consuming too many cheeseburgers. Something known as atherosclerosis—a gradual, insidious accumulation of plaque composed of cholesterol, fats, calcium, and other materials—lies beneath the surface, often the true cause of heart attacks and strokes.Cardiovascular disease is still among the biggest killers globally, and a lot of the risk comes from its invisibility. Atherosclerosis, which is sometimes referred to as the silent killer, slowly plugs up arteries and lays the groundwork for heart attacks and strokes well before they manifest. The best news? With the proper information and preventive actions, you can shield your arteries and heart.This is the thing: this toxic buildup doesn't present symptoms until it has already done substantial harm. Cardiovascular disease, says the American Heart Association, is the number one cause of death worldwide, and atherosclerosis is at the center of the epidemic.But the good news is: atherosclerosis can be prevented, even reversed in some instances—if you know how it comes about, how to detect its signs early on, and what changes in lifestyle can actually safeguard your heart.What is Atherosclerosis?Atherosclerosis is a disease where plaque accumulates on the arteries' walls. This plaque is composed of cholesterol, fat, calcium, and other substances moving through the blood. Eventually, these deposits harden and constrict the arteries, decreasing blood supply to organs."Atherosclerosis is a devious, even lethal illness wherein artery walls get clogged with plaque," describes Dr. Paneendra S, Orthopedic Surgeon. "Atherosclerosis develops over the course of many years and usually is without symptoms until it leads to a life-threatening event such as a heart attack or stroke."The illness usually starts when the lining of the arteries inside, the endothelium, is damaged. A number of reasons are responsible for this damage, such as:SmokingHigh cholesterolDiabetesHigh blood pressureChronic inflammation"Once the endothelium has been hurt, LDL (low-density lipoprotein) cholesterol can filter through the arterial wall," says Dr. Paneendra. "White blood cells rush in to break down the cholesterol, but this reaction creates fatty nodules called atheromas."These atheromas may develop and then rupture, producing clots that either occlude the artery in which they were formed or embolize to a different location within the body, obstructing an organ elsewhere.Warning Signs and Where They AppearAlthough dangerous, atherosclerosis typically develops silently. Its warning signs first become apparent only when blockage is complete. Depending on the arteries involved, the signs are variable:Heart (Coronary Arteries): Chest pain or discomfort, also referred to as angina.Legs (Peripheral Arteries): Pain that occurs during walking (claudication), numbness, or non-healing sores.Brain (Carotid Arteries): Slurred speech, numbness, or weakness—often stroke warning signs.Feet and Toes: Burning, color changes, or chronic ulcers caused by inadequate circulation.These symptoms indicate that one of the primary arteries has already experienced extensive narrowing or blockage. Early treatment and control are important to avert permanent damage.Role of Inflammation and Lifestyle For Heart DamageChronic inflammation is a key contributor to the formation of atherosclerosis. Obesity, lack of exercise, and dietary factors cause chronic inflammation, which further accelerates arterial damage.The diet rich in saturated and trans fats raises the level of LDL cholesterol, while fruits, vegetables, and fiber intake ensures your body has natural ant-inflammatory power.How You Can Prevent This Life-Threatening Heart Condition?Because atherosclerosis progresses silently, prevention is more important. Here's how you can regain control of your heart health:1. Eat a Heart-Healthy DietEmphasize whole grains, leafy greens, berries, nuts, and healthy fats such as olive oil. Reduce your intake of processed foods, red meat, and sweetened drinks.2. Exercise RegularlyStrive for at least 150 minutes of moderate aerobic exercise a week, including brisk walking, cycling, or swimming.3. Quit SmokingSmoking is one of the most significant risk factors. Quitting dramatically reduces the risk of arterial plaque buildup.4. Manage StressChronic stress can raise blood pressure and trigger inflammation. Practice mindfulness, yoga, or deep breathing techniques.5. Monitor Blood Pressure and CholesterolRoutine health checkups can help detect high cholesterol or hypertension early, allowing for timely intervention.6. Control Blood SugarFor individuals with diabetes or prediabetes, blood sugar control is essential to minimize inflammation and artery damage.When to Seek Medical Help?Even if you don't have symptoms, if you have several risk factors—like a history of heart disease in your family, smoking, or high cholesterol levels—it's crucial to see a healthcare professional. Tests for screening purposes such as cholesterol panels, blood pressure checks, and even coronary calcium scans can evaluate your risk."Overall, atherosclerosis is frequently unsuspect, progressive disease that can be severely damaging to cardiovascular health," cautions Dr. Paneendra. "Because symptoms only typically appear after widespread damage, early detection and prevention are critical."Dr. Paneendra S is an Orthopedic Surgeon at Apollo Spectra Hospital, Bangalore in India

Can't Stop Doomscrolling? Here Are Smarter Ways To Keep Up With News Without The Anxiety

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If it feels like the news cycle has become an emotional treadmill you can’t get off, you’re not alone. The sheer volume of distressing headlines—from war zones to natural disasters, political unrest to climate collapse—can make staying informed feel like an endurance test. And yet, turning away often feels impossible. For many, following the news is more than a habit; it’s a moral choice. So how do you stay connected to what matters without spiraling into anxiety or hopelessness?

Human brains are hardwired to prioritize threats. This survival mechanism means we’re naturally drawn to negative news—but it also makes us vulnerable to the mental and physical consequences of repeated exposure. <span>Doomscrolling</span>, the habit of endlessly consuming grim headlines, can lead to anxiety, fatigue, irritability, trouble sleeping, and even symptoms similar to post-traumatic stress.

Graphic images and videos shared on social media often carry more emotional weight than traditional reporting. While TV and print journalism tend to follow editorial standards, your social feed delivers raw, sometimes disturbing content with little filter. And research shows the psychological impact can be significant.

Even knowing the risks, many people feel compelled to stay plugged in. If your loved ones are in a conflict zone, if your identity is linked to ongoing social issues, or if you simply feel that tuning out would be irresponsible—these are all valid reasons to follow the news. But here's the thing: the line between responsible consumption and emotional overload can be thin.

<h2>What <span rel="noindex">Mindful News Consumption</span> Actually Looks Like?</h2>

Instead of attempting to detox entirely from the news (which isn’t always realistic), experts recommend learning to engage with it mindfully. That means paying close attention to your motivations, your emotional responses, and your mental bandwidth before, during, and after consuming news. Here’s how to start:

Pause first. Take a few deep breaths and check in with yourself. Are you already anxious or overstimulated? Are you opening the news app to learn something specific or just out of habit?

Notice your reactions. While reading or watching, ask: How is this making me feel physically and emotionally? Are my shoulders tense? Is my heart racing? Are my thoughts spiraling?

Process, don’t just scroll. After a news session, take time to reflect. Did you learn something useful? Did it change your perspective? Do you feel informed, or just drained?

Even small moments of self-awareness can help you regain a sense of control over what and how you consume.

<h2>Red Flags That It’s Time to Step Back</h2>

Sometimes, the signs that news consumption is affecting your <span>mental health</span> can sneak up on you. Watch out for:

<ul><li>Obsessively checking news updates</li><li>Difficulty sleeping</li><li>Fatigue or mental fog</li><li>Feeling hopeless or overly irritable</li><li>Digestive issues or physical tension</li><li>Emotional swings, panic shopping, or impulsive behavior</li></ul>These are signals your nervous system is overwhelmed. The solution? Step away.

If you’re feeling saturated by the weight of current events, take a break. That might mean muting notifications for an hour, deleting social media apps for a weekend, or creating clear boundaries (no news after 7 p.m., for example).

Then reconnect with your body and environment. Activities that require your hands or physical movement can be grounding: gardening, baking, walking outside, even tidying up a messy drawer.

Connecting with others can help too. Whether it's through conversation, humor, or shared silence, human connection can buffer the effects of emotional overwhelm.

And if your distress is interfering with your work, relationships, or daily functioning, it’s time to talk to a mental health professional.

<h2>Stay Informed Without Losing Yourself</h2>

You don’t have to choose between ignorance and overwhelm. It’s possible—and necessary—to find a middle path.

Set intentional limits: Check the news once or twice a day, from a trusted source. Avoid doomscrolling before bed. Be selective with your exposure, especially to graphic content.

And remember, staying informed is important, but staying regulated is essential. You are more capable of helping others and engaging in meaningful change when you’re not running on emotional fumes. News doesn’t have to wreck your day. With a bit of awareness, you can learn to read the world without losing yourself in the headlines.

mental health

doomscrolling

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how to stop doomscrolling

emotional impact of news

If it feels like the news cycle has become an emotional treadmill you can’t get off, you’re not alone. The sheer volume of distressing headlines—from war zones to natural disasters, political unrest to climate collapse—can make staying informed feel like an endurance test. And yet, turning away often feels impossible. For many, following the news is more than a habit; it’s a moral choice. So how do you stay connected to what matters without spiraling into anxiety or hopelessness?Human brains are hardwired to prioritize threats. This survival mechanism means we’re naturally drawn to negative news—but it also makes us vulnerable to the mental and physical consequences of repeated exposure. Doomscrolling, the habit of endlessly consuming grim headlines, can lead to anxiety, fatigue, irritability, trouble sleeping, and even symptoms similar to post-traumatic stress.Graphic images and videos shared on social media often carry more emotional weight than traditional reporting. While TV and print journalism tend to follow editorial standards, your social feed delivers raw, sometimes disturbing content with little filter. And research shows the psychological impact can be significant.Even knowing the risks, many people feel compelled to stay plugged in. If your loved ones are in a conflict zone, if your identity is linked to ongoing social issues, or if you simply feel that tuning out would be irresponsible—these are all valid reasons to follow the news. But here's the thing: the line between responsible consumption and emotional overload can be thin.What Mindful News Consumption Actually Looks Like?Instead of attempting to detox entirely from the news (which isn’t always realistic), experts recommend learning to engage with it mindfully. That means paying close attention to your motivations, your emotional responses, and your mental bandwidth before, during, and after consuming news. Here’s how to start:Pause first. Take a few deep breaths and check in with yourself. Are you already anxious or overstimulated? Are you opening the news app to learn something specific or just out of habit?Notice your reactions. While reading or watching, ask: How is this making me feel physically and emotionally? Are my shoulders tense? Is my heart racing? Are my thoughts spiraling?Process, don’t just scroll. After a news session, take time to reflect. Did you learn something useful? Did it change your perspective? Do you feel informed, or just drained?Even small moments of self-awareness can help you regain a sense of control over what and how you consume.Red Flags That It’s Time to Step BackSometimes, the signs that news consumption is affecting your mental health can sneak up on you. Watch out for:Obsessively checking news updatesDifficulty sleepingFatigue or mental fogFeeling hopeless or overly irritableDigestive issues or physical tensionEmotional swings, panic shopping, or impulsive behaviorThese are signals your nervous system is overwhelmed. The solution? Step away.What To Do When the News Is Too Much?If you’re feeling saturated by the weight of current events, take a break. That might mean muting notifications for an hour, deleting social media apps for a weekend, or creating clear boundaries (no news after 7 p.m., for example).Then reconnect with your body and environment. Activities that require your hands or physical movement can be grounding: gardening, baking, walking outside, even tidying up a messy drawer.Connecting with others can help too. Whether it's through conversation, humor, or shared silence, human connection can buffer the effects of emotional overwhelm.And if your distress is interfering with your work, relationships, or daily functioning, it’s time to talk to a mental health professional.Stay Informed Without Losing YourselfYou don’t have to choose between ignorance and overwhelm. It’s possible—and necessary—to find a middle path.Set intentional limits: Check the news once or twice a day, from a trusted source. Avoid doomscrolling before bed. Be selective with your exposure, especially to graphic content.And remember, staying informed is important, but staying regulated is essential. You are more capable of helping others and engaging in meaningful change when you’re not running on emotional fumes. News doesn’t have to wreck your day. With a bit of awareness, you can learn to read the world without losing yourself in the headlines.

can't stop doomscrolling? here are smarter ways to keep up with news without the anxiety

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