Nutrition, Diet and Health Tips

In today’s fast-paced world, parents are busier than ever. This often leads to increased reliance on house helps, nannies, and unfortunately, screens to keep children entertained and occupied. While technology is an integral part of modern life, excessive screen time can have detrimental effects on children’s development. In this article, as a Registered Dietitian passionate about the wellbeing of infants and Young children, we’ll explore the dangers of screen addiction, provide age-specific recommendations for screen time, discuss healthier alternatives, and offer tips on breaking free from screen addiction.

The Impact of Screen Addiction:
Screen addiction can severely impact various aspects of a child’s development, including cognitive, emotional, psychosocial, and physical growth. Research has shown that excessive screen time can lead to:

1️⃣ Cognitive Development Delays: Screens can interfere with children’s ability to focus, learn, and develop critical thinking skills. Studies indicate that children exposed to high levels of screen time before age 2 have poorer language development, lower attention spans and poorer academic performance.

2️⃣Emotional and Social Issues: Excessive screen use can impede social interactions, leading to difficulties in developing empathy, understanding social cues, and forming relationships . Children who are addicted to screens may struggle with emotional regulation. They are more likely to experience mood swings, anxiety, and depression . Additionally, screen time often replaces face-to-face interactions, crucial for developing empathy and social competence.

3️⃣Physical Health Concerns: Prolonged screen time is associated with sedentary behavior, contributing to obesity, Metabolic disorders like Diabetes, Cardiovascular Diseases, poor posture, and vision problems.

4️⃣Sleep Disturbances: Screen exposure, especially before bedtime, can disrupt sleep patterns, which are crucial for a child’s overall health and development.

**Age-Specific Screen Time Recommendations**

Understanding how much screen time is appropriate for children at different ages can help mitigate these risks.

✨ Infants (0-18 months): Avoid screen time, except for video chatting to connect with family and friends.
✨ Toddlers (18-24 months): Introduce high-quality programming and watch together to help them understand what they are seeing.
✨ Preschoolers (2-5 years): Limit screen time to one hour per day of high-quality programs. Co-viewing is recommended to help children apply what they see to the world around them.
✨ School-aged Children (6+ years): Consistently limit screen time and ensure it does not interfere with sleep, physical activity, and other essential behaviors.

Effects of Screen Addiction
Screen addiction can lead to a range of negative effects, including:

1️⃣ Behavioral Issues: Increased screen time is linked to attention problems and aggressive behaviors.
2️⃣ Academic Struggles: Screen addiction can reduce academic performance due to decreased focus and attention.
3️⃣ Health Problems: Physical inactivity can lead to obesity, and disrupted sleep patterns can affect overall health and development.
4️⃣ Mental Health: Higher risks of anxiety, depression, and social isolation.

Alternatives to Screens: What can your child do instead of watching TVs?
Encouraging children to engage in various non-screen activities can promote healthier development. Things like;

✨ Outdoor Play: Encourage activities like cycling, hiking, or playing sports to improve physical health and social skills.
✨ Reading: Cultivate a reading habit to enhance cognitive and language skills.
✨ Creative Play: Activities such as drawing, painting, and building can foster creativity and fine motor skills.
✨ Family Time: Spend quality time together through board games, cooking, or simple conversations to strengthen emotional bonds.

Breaking Free from Screen Addiction: How can you help your child break free from Screen Addiction?
Here are some strategies to help reduce screen time and prevent addiction:

1️⃣. Set Clear Limits: Establish and enforce daily screen time limits based on age recommendations.
2️⃣. Be a Role Model: Demonstrate healthy screen habits yourself.
3️⃣. Create Screen-Free Zones: Designate areas in your home, such as the dining room and bedrooms, as screen-free zones.
4️⃣. Engage in Alternative Activities: Provide and encourage a variety of activities that do not involve screens.
5️⃣. Monitor Content: Ensure the content your children are exposed to is age-appropriate and of high quality.

Call to Action
For more insights on parenting and child nutrition, subscribe to my newsletter. Additionally, watch my YouTube video on https://youtu.be/dkbEGnVI4O4?si=YhAOUqni6aKR9HnO “7 Common Mistakes Parents Make Without Knowing” and subscribe to my channel to stay updated with the latest content on child health and nutrition: Watch Video.

By understanding and addressing screen addiction, we can ensure our children grow up healthy, happy, and well-adjusted.

References:
1️⃣Impact on Cognitive Development: https://www.sciencedirect.com/science/article/abs/pii/S0885200609000347
2️⃣Academic Performance and Screen Time: https://pediatrics.aappublications.org/content/128/4/644
3️⃣Emotional and Psychosocial Effects: https://journals.sagepub.com/doi/abs/10.3102/0034654314558497
4️⃣Social Skills and Empathy: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5403814/
5️⃣Physical Health Impacts: https://www.cdc.gov/nccdphp/dnpao/multimedia/infographics/getmoving.html
6️⃣Sleep Disruption: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6410783/
7️⃣Screen Time Guidelines for Infants: https://pediatrics.aappublications.org/content/138/5/e20162591
8️⃣Screen Time for Toddlers: https://www.healthychildren.org/English/family-life/Media/Pages/Healthy-Digital-Media-Use-Habits-for-Babies-Toddlers-and-Preschoolers.aspx
9️⃣Preschoolers and Screen Time: https://www.cdc.gov/ncbddd/childdevelopment/positiveparenting/toddlers2.html
🔟School-aged Children Screen Time: https://www.cdc.gov/screen-time/children/index.html

Stay safe, as always Signed with love 💕

Lilian Mutanu Mumina,

Registered Dietitian,

Mumina Wellness Solutions

+254723899429.

muminawellness@gmail.com.