Binge-watching has become a prevalent issue with the rise of streaming services. This behavior leads to prolonged periods of inactivity, negatively impacting physical health by reducing movement and affecting metabolism. It is often accompanied by unhealthy snacking habits, weight gain, and disrupted sleep patterns due to blue light exposure. Additionally, excessive TV consumption can cause social isolation and potential addiction. To mitigate these risks, it is important to balance viewing with other activities and maintain healthy habits.
With streaming services like Netflix, Prime Video, and Sky making it easier than ever to watch your favorite series and movies, binge-watching has become a common practice.
This involves consuming hours of television continuously, and it’s clear that this isn’t healthy in the long run.
But what exactly makes binge-watching a serious health risk? And how can one mitigate the negative effects of excessive TV viewing?
Can Binge-Watching Really Be Harmful?
The main issue with binge-watching is that it often leads to neglecting other activities that promote a healthy, active lifestyle, such as exercising, cooking, and socializing.
Additionally, there are several other risk factors involved.
1. Lack of Physical Activity
The most apparent downside of hours spent in front of the TV is the inactivity it entails. Sitting or lying down for prolonged periods significantly impacts your health.
A sedentary lifestyle results in reduced energy expenditure and long-term muscle loss. Beyond that, insufficient physical activity can adversely affect your immune system, metabolism, blood circulation, and even bone structure.
A 2019 study categorized binge-watching based on hours watched and examined 3,592 participants to determine television’s impact on health.
The results indicated that people who watch over four hours of TV daily have a 50% higher risk of developing cardiovascular diseases, such as heart attacks or strokes, compared to those who watch less than two hours daily.
However, engaging in sufficient physical activity (at least 150 minutes a week) can lower this risk to levels similar to those who watch under two hours a day.
If you’re concerned about whether sedentary work, such as sitting at a computer, negatively impacts health similarly, studies suggest otherwise. Research indicates that active sitting, like working at a desk, does not have the same detrimental effects as passive sitting.
A 2020 study found no positive correlation between active sitting and body weight, body fat percentage, or cholesterol levels compared to inactive sitting.
2. Unhealthy Snacking Habits
Eating habits during binge-watching sessions present another health issue. Studies show that people tend to eat while watching TV, irrespective of their hunger and satiety cues; boredom drives the snacking more than actual hunger.
For many, snacking and watching TV go hand in hand. Distractions make it easy to lose track of fullness, quickly leading to excessive calorie intake.
Moreover, choices typically lean towards unhealthy snacks. Preparing healthy, balanced meals takes effort and time that viewers often prefer to spend watching TV, making ready-made snacks much more appealing.
3. Poor Metabolism and Weight Gain
A lack of exercise and unhealthy eating are two primary contributors to weight gain and, eventually, obesity. However, binge-watching can introduce additional risks linked to weight gain.
A study involving nearly 44,000 Americans demonstrated that binge-watching late into the night correlates with an average weight gain of 11 pounds (around 5 kg) over five years.
Additionally, those who fall asleep with the TV on are 30% more likely to become overweight, a finding consistent regardless of other unhealthy eating and sedentary habits.
These correlations stem from binge-watching’s impact on the body’s internal clock and various metabolic processes. Watching TV late at night disrupts the body’s rhythms and can disrupt hormonal balance, influencing appetite.
4. Sleep Disturbances
Sleep issues, including difficulty falling or staying asleep, often arise from binge-watching, particularly in the evening. Contrary to some beliefs, sleep disturbances aren’t solely due to thrilling or stressful content; the issue can exist independently of what’s being watched.
The blue light emitted from screens plays a significant role here, as it increases alertness, stimulates cognitive function, and suppresses the release of the sleep hormone melatonin. Other devices, like smartphones, laptops, or tablets, exert similar effects.
Dr. Phyllis Zee, an expert in the field, emphasizes that sleeping in complete darkness is more crucial than most think. She advises limiting lighting and other screen influences in the evening to improve sleep quality.
5. Limited Interpersonal Interaction
People who prefer spending their free time alone on the couch binge-watching often isolate themselves socially during that period. The negative impact of social isolation on mental health has been highlighted, especially during the COVID-19 pandemic. Binge-watching, however, is a