Category: Smartphones

Crave: Harnessing The Hidden Biology of Addiction and Cancer by Dr Raphael E. Cuomo, PHD.

~ Eleanor Segall ~ 2 Comments

(image: Todd Trapani, Unsplash)

Modern life surrounds us with easy dopamine triggers: sweetened coffee on every corner, endless scrolls of video, nicotine vapes disguised as fashion accessories. My research career has shown me that these cues are not merely temptations; they are biological signals that reshape metabolism, immunity, and even cancer risk. In my book, Crave: The Hidden Biology of Addiction and Cancer, I set out to explain why.

Why cravings feel hard wired

Craving evolved as a survival mechanism. In the brain, the mesolimbic pathway flags calorie dense fruit, social bonding, or safety as worth seeking. That same circuitry now lights up for ultraprocessed snacks and late night streaming. Functional MRI studies reveal identical patterns of dopaminergic surge whether volunteers anticipate nicotine or a sugary drink, and chronic exposure dulls the reward system’s sensitivity. Over time, people need stronger stimuli for the same lift, a neuroadaptation called tolerance. My laboratory group has observed that tolerance often precedes measurable changes in inflammatory biomarkers that predict cancer progression.

From appetite to oncology

The epidemiology is startling. Meta analyses link daily sugary beverage intake with elevated colorectal cancer incidence, independent of body mass. Tobacco remains the most potent modifiable carcinogen worldwide, yet nicotine pouches marketed as “clean alternatives” still activate . Adults who replace smoking with high sugar snacks trade one risk for another; insulin spikes feed oncogenic pathways. Craving is the bridge that explains these patterns.

Listening instead of suppressing

A central message of the book is that craving is not a moral failing. It is feedback. By tuning into the signal, by asking why a craving appears rather than fighting it, we can leverage biology rather than battle it. For example, a brief walk that raises heart rate for ten minutes stimulates endocannabinoids that naturally quell appetite and elevate mood. Clinical trials suggest that this micro intervention yields sharper cognitive performance than an afternoon energy drink.

Sugar Cravings and Mental Health

Craving for sugar sits at the crossroads of addiction science and mental health because sucrose triggers the same dopamine opioid cascade in the brain that reinforces nicotine and alcohol, yet the rapid glucose spikes that follow can crash into irritability and low mood, creating a loop that feels compulsive rather than indulgent.

Evidence based tools break this loop: cognitive behavioural therapy teaches people to notice the stress cue that precedes a sugar hunt, mindfulness based relapse prevention strengthens the ability to ride out urges, nutrition counselling pairs slow digesting carbohydrates with protein to steady blood glucose, and peer groups such as SMART Recovery provide social accountability when willpower fades.

Small pivots, measurable gains

Patients who swap sugary breakfasts for fiber rich protein report fewer mid morning crashes within three weeks. Continuous glucose monitoring confirms smoother glycemic curves, and inflammatory markers such as CRP trend downward after eight weeks. Similar improvements follow digital media fasts that compress social scrolling into defined windows, freeing cognitive bandwidth and reducing late night cortisol spikes that impair immune surveillance.

Practical first steps

There exist a number of science grounded experiments readers can try: hydrate before caffeine to blunt adrenal overstimulation, pair resistance exercise with a protein rich meal to modulate leptin, schedule technology free evenings to restore natural melatonin rhythms. Track how your body responds, adjust, repeat. The data you gather on yourself becomes a personalised research study with real health dividends.

Final thought

Our ancestors survived by responding to biological urges; we thrive today by understanding them. Crave offers a map from reflexive consumption to intentional living, informed by years of bench science, clinical trials, and population studies. My hope is that readers finish the book feeling empowered to decode their own signals, rewrite their relationship with desire, and protect long term health in the process.

If that resonates, I invite you to explore the full story within the pages of Crave and share your experiences. Let curiosity, not discipline alone, guide your next step. To get your copy of Crave, please see the following link: https://www.amazon.com/dp/B0F8YVNB2S

(image: Raphael E Cuomo PHD)

The Digital Descent: Understanding the Connection Between Doomscrolling, Anxiety and Panic Attacks by Charles Watson

~ Eleanor Segall ~ 1 Comment

(image: Brian McGowan, Unsplash)

In 2024, there is a growing awareness of the effects associated with constantly consuming negative news, a behaviour commonly known as “doomscrolling.” Media and constant news updates often fuel this habit of seeking out distressing information. Sadly, this can have serious implications for both physical and mental health.

Recent conversations among health experts have shed light on the link between doomscrolling and the increase in Substance-Induced Anxiety Disorder (SIAD) as well as panic attacks. As someone who writes on mental health, I wanted to delve into this correlation, providing insights and practical tips to protect your health in a world that appears to be in a perpetual state of crisis.

What is the Meaning of Doomscrolling?

Doomscrolling involves the consumption of news. Consumers caught up in this cycle feel compelled always to follow disasters, political unrest, environmental crises, and other distressing events, resulting in prolonged exposure to negative media. Additionally, some may even engage in extended sessions of watching vertical, short-form videos without awareness of the passage of time.

We can admit staying informed is important. However, constant focus on distressing media can affect one’s well-being.

Psychological Effects of Doomscrolling

The brain is naturally inclined to react to threats with a fight-or-flight response—a survival instinct ingrained in our biology throughout history.

However, when the mind is activated by immediate non-physical threats, like distressing news, it can result in prolonged stress. This prolonged state of vigilance can heighten anxiety levels over time potentially leading to anxiety disorders and panic episodes.

However, why is it so addictive to watch distressing news? Well, engaging in doomscrolling triggers the activation of dopamine receptors, which provides short relief from anxiety, despite the eventual worsening of mood. 

What is more concerning is individuals often revert to doomscrolling in an attempt to alleviate their distress, perpetuating the cycle of negative emotions.

Link to Substance-Induced Anxiety Disorder

Substance-induced Anxiety Disorder (SIAD) begins to show its ugly face when symptoms of anxiety or panic stem directly from substance consumption, withdrawal, or exposure to substances. Common culprits include caffeine, alcohol, nicotine, and certain prescription drugs. 

People who engage in doomscrolling may resort to substances like alcohol or prescription drugs as a coping mechanism for the anxiety and stress triggered by the news they consume. This could establish a cycle where substance use provides relief from anxiety symptoms but later worsens them, possibly resulting in SIAD.

Real World Implications – Panic Attacks

Panic attacks are episodes of fear that may manifest as heart palpitations, sweating, trembling, etc.  Sometimes there is even an overwhelming sense of dread and fear of losing control. 

For those who are exposed to negative news, unfortunately their threshold for panic attacks may be lower. Substances used to manage this stress can further decrease this threshold, making panic attacks more frequent and intense.

(image: Mark Adriane, Unsplash)

Tips for Breaking This Habit

Breaking free from the cycle of doomscrolling requires effort and specific strategies. Here are some “practical?” steps you can follow;

1. Establish Strict Time Boundaries

Hold yourself to designated times during the day for checking the news and make a commitment to stick to these schedules. Utilizing apps restricting your access to websites or social media platforms can help you maintain this routine.

2. Customise Your Social Media Content

Take a role in curating your social media feeds by including uplifting content. Follow accounts that share stories or even your city media feeds to create a balanced experience alongside the inevitable negative news we all have to see.

3. Try Healthy Coping Mechanisms

It may be time to hit the gym. Or engage in activities such as yoga or jogging. Better yet, incorporate mindfulness techniques like meditation or diaphragmatic breathing. Finally, find a way to express yourself through creative endeavors like writing or painting.

4. Consider Professional Support

If needed, and if feelings of anxiety or panic become overwhelming, seek assistance. A health professional can always be beneficial. Therapists can offer personalized coping strategies tailored to meet your needs, as we are all different in what triggers our anxiety.

5. The Inevitable – Keeping in Touch

Even as a mental health writer, I can be better at this one. Having ties with friends and family can ease stress and worry. Interacting regularly can shift our focus away from the constant stream of negative news.

In the end, while staying informed is important, it’s also vital to strike a balance in how we consume news. Recognizing the signs of scrolling through distressing content and taking proactive measures to lessen its impact can help prevent the development of more severe anxiety issues and panic attacks. The world has changed, and mental health is important, so by being mindful and adopting coping strategies, we can safeguard our well-being during these challenging times (no matter where we are located.)

By being aware of how our media intake affects our health, we can navigate the age without falling prey to its negative aspects. Remember, it’s completely fine to unplug for the sake of your well-being.

Charles Watson is a freelance blogger.

Digital Detox: How To Get Respite From Constant Connectivity For Your Mental Health by Daisy Moss.

~ Eleanor Segall ~ 1 Comment

(image: Pexels)

Our generation loves digital media and smartphones. While it can be highly beneficial in some ways, unfortunately it does come with negative associations, known to affect our mind and bodies more than we may know. Taking more time away from our screens can help to reduce stress, improve sleep quality, improve our relationships, free up more time for friends and family, and help with our personal growth.

As we have become very reliant on our phones and social media, sometimes it’s necessary to actively seek ways to reduce our time using them to help with our overall health.

Spend An Hour A Day On A Screen-Free Hobby

The first thing you should do to help you get respite from constant connectivity and to help your mental health is to spend an hour a day on a screen-free hobby. Identify an hour a day you have free consistently and set it aside for a hobby, whether that’s an hour before you start work or after work. Some examples are throwing on your favourite loungewear and spending an hour exercising, meeting a friend for a fun activity, reading, cooking, crafting, journalling, gardening, listening to a podcast, volunteering or going to explore a new place. If you have the time, on weekends or when you’re not working, try to increase this hour to a few.

Not only does this help you reduce your screen time, but you can focus on yourself and things you enjoy. You don’t have to spend money on this (or you of course can if you want to) and can get creative, whether they’re solo activities or you’re planning activities with a partner or family.

Use An App To Limit App Usage

If you struggle to put your phone down once you’ve picked it up to check what you need to, then you can use your phone to help you limit your phone usage. Most phones have a setting where you can set a limit on your phone, either for specific apps (e.g. you spend too much time on Instagram specifically), or for your phone in general, to flag you when you need to switch it off and have used your limit. Whilst you can switch this off if you need to, it’s not 100% effective of course, but it just provides that extra indication and reminder to help you break unhealthy cycles. Give this a try, it might not be fully effective when it’s the only measure you put in place, but when you combine it with other healthy alternatives to using your phone, it should help overall!

Eat Without Your Phone

Something else that can help you break the cycle of constant connectivity with the digital world is to make sure you don’t use your phone when you’re eating. There are studies that suggest when you eat food and scroll at the same time, a double hit of dopamine is released, so you naturally become more inclined to use your phone more and eat more food. This forms an unhealthy habit for both our mind and body, so keeping them separate is important. Meal times are a great opportunity to sit at a table, listen to your favourite album or have a catch up with friends, family or your partner, rather than keeping on scrolling.

(image: Unsplash: Micheile Henderson)

Leave Your Phone Out Of Your Bedroom

Something else that can really help you to reduce your digital use is to leave your phone out of your bedroom. Get yourself an alarm clock, then you have no reason to need your phone in there. Sitting and scrolling on our phones in bed is so tempting and it’s really easy to do, however it often means we go to sleep later than we should or would want to, as well as making it more difficult to actually sleep when you do put your phone down, as the blue light can disrupt your sleeping patterns and leave you awake for longer.

So, keeping your phone out of your room, for at least an hour before bed, helps to break this cycle. Replace your habit of scrolling on your phone with something relaxing that helps you to unwind, like reading a book or magazine for an hour, having a nice bath and doing your skincare, some meditation or just listening to music. You’ll find you sleep much better, helping you to feel energised and refreshed the next day, as well as helping your mental health.

This article was written by writer Daisy Moss.

Digital Detox Ideas for Mental Wellbeing.

~ Eleanor Segall ~ 4 Comments
(image: Unsplash)

It’s no surprise that our mental health is affected by the culture around us and our technology-based lifestyles. Every day we are bombarded with stimuli and information that influences our mental and emotional states and alters our opinions and worldviews. This is happening all the time, every day.

Today, we spend so much time online that it has become second nature, and we are losing important social skills and mental abilities that were once considered essential for a healthy lifestyle. It’s important to remember the impact technology has on us and adapt our lifestyles to include more nourishing practices. You can do this with a digital detox, read on to discover more. 

Spend time offline 

Depression comes in many forms and is very common. You can be mildly depressed due to a situation eg something that happened in work, or clinically depressed meaning you have a low mood that doesn’t seem to go away and only medication seems to help. Any state of depression can be exacerbated by using the Internet. 

Those who overuse the Internet are prone to depression, researchers have found. This may be due to the lifestyle of heavy Internet usage that limits social contact and encourages a stay at home mentality, but it could also be caused by mental feedback loops when feeling of depression and low mood are reinforced through Internet behaviour. 

Naturally, there are several solutions to the issue. If you experience low mood coupled with high Internet usage, consider switching off for a period or limiting your usage in the week. Instead of Internet usage, try a different activity such as talking to friends and family or taking a nature walk. 

Limit SmartPhone Usage 

Smartphones are a wonderful invention, as are mobile phones for seniors; they are portable computers and communication tools, essentially. But there are some underlying issues associated with them, especially with regards to mental well being. It’s thought, for instance, that high smartphone usage can increase anxiety and feelings of unease and restlessness. It’s no wonder with so much of our lives dependent on them. 

Smartphones can increase anxiety due to our attachments to using them. We not only store important everyday information on them; we also communicate through them, socially and for work. In some ways, our smartphones have become our gateway to the world, and it’s difficult to put them down sometimes or go a few minutes without checking them for updates. 

Although it’s challenging a successful digital detox will involve a reduction of smartphone usage. You can limit your usage by making certain rules for yourself. The phone is not allowed in the bedroom, for instance, or you are only allowed a certain percentage of screen time per day. Train yourself to use the smartphone less and create discipline by opening up other avenues of communication.  

Log Off Social Media

The Internet is useful for many things, but no one knows what it’s main purpose is; that said if it’s meant for anything, it’s meant for communication. Social media is an online phenomenon that has emerged or evolved throughout the age of the Internet, from chat rooms in the early days, to MySpace and then Facebook and others. There are now 2.7 billion Facebook users worldwide. 

Although this platform is an excellent way to communicate with friends and relatives globally, to start businesses, sell things, and market services, there are some hidden dangers that can lead to anxiety and depression in people, some of whom are unable to escape from their online habits. 

Everyone on Facebook presents the best possible image of themselves, which leads to feelings of inadequacy and low self-esteem when some people start comparing and contrasting. The reality is that many people experience issues in their lives, and no one is as perfect as how they like to be perceived. Logging off social media for a time can greatly benefit your mental wellbeing. 

Social Media Dangers 

The dangers of social media extend beyond low self-esteem based on comparisons. Facebook and Instagram may be the catalyst for such conditions, but the conditions can then manifest in various ways and cause long term mental and physical health issues. Disorders such as anorexia and addiction can worsen from heavy usage.

A phenomenon that affects mainly women is an increase in body awareness and adaptive behaviour based on the effects of social media. Since so much of social media feeds are occupied with perfect images, some women feel pressured into conforming and changing their body shape to achieve positive attention. This encourages eating disorders like anorexia or body dysmorphia. 

This all points to a reduction in social media usage for improved mental wellbeing. It should also highlight the consequences of comparing ourselves to others. You can limit your social media usage by deleting your apps for a period, perhaps a week or a month. It doesn’t mean you have to leave the website, but train yourself to develop healthier online habits. 

Improve your Sleep

Researchers have found that the average person requires eight hours of sleep per night to go through their full sleep cycles. What’s more, your sleep should happen through the night due to your circadian rhythms – these help keep the chemicals in your brain properly balanced so that you regulate and maintain optimal mental wellbeing. 

Technology can influence and disturb your sleep patterns and cause insomnia in extreme cases. Harford researchers discovered that the blue light from laptops phones and devices was sufficient to reduce the levels of melatonin in your system. Melatonin is the chemical responsible for putting you to sleep. So using your screen every night in bed might cause you to fall asleep later and feel more drained in the morning. 

A digital detox is recommended if you find your sleep pattern is disturbed for some unknown reason.

Make your bedroom and technology-free zone. Leave all your devices elsewhere in the house and take a book to bed instead. Reading a book does not have a digital glow and should help you fall asleep faster. You might also delay your technology usage in the morning shortly after waking. 

Above all, look after your mental wellbeing and detox when you need to.

This article was written by a freelance writer

Maintaining a Healthy Work Life Balance, Why it Matters: Guest blog for Mental Health Awareness Week by Loveitcoverit

~ Eleanor Segall ~ 3 Comments

loveit2

(image: Unsplash)

 

When establishing and maintaining a healthy work-life balance, the overarching goal is clear; an individual should not feel as though their professional life is intruding on their personal time or vice versa. However, it’s always easier to explain than it is to physically manage – which is why it’s important to fully understand the implications of a poor work-life balance and the proactive steps we can all take to minimise any negative impact – such as poor mental wellbeing.

Although this challenge is known to many, you may not be fully aware of how prevalent it is across the entire nation. In fact, the Mental Health Foundation has commented that work-related stress costs Britain 10.4 million working days per year!

Now, as you would expect, the emergence of modern technology – such as smartphones – has drastically transformed our professional lives and, as such, it can be difficult to create concrete boundaries. Many of our devices can now take on the features and responsibilities of a larger computer system and so our working lives are available at just the touch of a button. So, how do we assess whether this detracts from our free-time and if this impacts our mental health?

Well, in recent months, this very topic has been investigated by mobile phone insurers, loveitcoverit.   

Their research found that an astounding 80% of workers identify their smartphones as a tool for their professional responsibilities, clearly demonstrating that they have surpassed the singular, social use that spurred their beginnings. So, whether it’s to communicate with colleagues, access working documents remotely or utilise organisational platforms, our mobiles have become an integrated part of professionalism on a wide scale. As such, it can be difficult to imagine the two in separation – but is this a good thing?

Overusing our mobile devices can be detrimental to our work-life balance as they create an access channel that is available to us at every hour. So, whilst leading mental health organisations emphasise the need for distancing measures – such as short breaks, time off and established social environment outside of work – our smartphones may act as a reminder of our professional responsibilities. In turn, this can lead to individuals feeling pressure to work outside of their agreed working times and intrude on their personal lives. 

Due to the sheer number of smartphone users across the country, this could mean that millions are facing the challenge. In fact, less than half of workers claim to have a ‘healthy’ work-life balance! 

Of course, this isn’t to say you should never complete a professional task in your free time, it simply means that you must actively monitor and manage how often this happens. This might seem a menial task, but it’s vital.

If you often find yourself feeling stressed due to your working life, then you could be at risk of developing illnesses such as anxiety or depression.

However, luckily, there are further actions we can take to ensure our balance does not tip!

 

Setting tangible guidelines

 We’re not saying that you must ignore your phone if a professional emergency arises, but it is important to make sure your working correspondence doesn’t intrude on your personal life. So, start with something simple – like enforcing a rule of no work related phone use after six on any weekday and perhaps not at all on the weekends.

Ultimately, it’s your decision to make, so find out what works within your routines and go with it!

 

Communicate with your employer

No one wants to be seen as a ‘complainer’, but if your work responsibilities are damaging your mental health it is important to speak up. Set up a meeting or informal chat with your manager to discuss how you’re feeling and why you feel that way. From there, you can work in tandem to better the situation and make wider improvements that benefit others too!

 

 Better understand your own situation

There is normally a tangible reason for any feelings of stress or anxiety but it might not be clear at first glance. If you’re feeling overwhelmed, take a break and try to dissect your situation.

If you can understand what is causing your stress, you’re in a wholly better position to try and improve it, whether this is in reorganising your routine and methods or in talking to someone else at work!

 

Creating a healthy and sustainable work-life balance is imperative for our mental wellbeing, so we all must take the time to figure out how to best achieve it. Remember, the working world existed before smartphones did, so it’s a durable environment, and taking the time to figure out positive and progressive ways of moving forward will never be a waste.

 

This guest blog was written by loveitcoverit, mobile phone insurers in the UK at www.loveitcoverit.com