by Iram Habeeb
Excessive smartphone use is reshaping eating, sleep and physical activity, making healthy living increasingly difficult despite growing nutrition awareness
A few weeks ago, while travelling in the Delhi Metro, I looked around and noticed something that stayed with me long after the journey ended. Almost every passenger was looking at a phone. No one was talking; no one seemed present. Later that evening, I realised the same thing at home. Even during family time, screens had quietly replaced conversations. It made me wonder: when did this become normal?
As a nutritionist, I am usually asked one question: “What should I eat to lose weight?” It’s an important question, but I believe we are overlooking something equally important. Before discussing calories, protein or carbohydrates, perhaps we should ask whether our daily habits are making healthy living difficult in the first place.
Our phones are now part of almost every meal. We scroll while eating, order food within minutes, stay awake long after bedtime, and wake up feeling tired. Over time, these habits influence not only what we eat, but also how much we eat, how well we sleep, and how active we remain.
Indian research is beginning to reflect what many of us witness every day. A study among schoolchildren in Sri Vijaya Puram, Andaman and Nicobar Islands, found that higher screen time was associated with greater consumption of fast foods and sugary beverages, lower physical activity, and a higher Body Mass Index (BMI).
Another study from Amritsar reported that children who spent more time on screens were more likely to skip breakfast, eat while watching television, consume fast food more frequently, and sleep for fewer hours than recommended. These behaviours may seem unrelated, but together they create a lifestyle that favours weight gain and poor metabolic health.
Sleep is another part of this story that deserves far more attention. An Indian study found that excessive mobile phone use was associated with poorer sleep quality. From a nutritional perspective, this matters because inadequate sleep can disrupt hormones such as ghrelin and leptin, which regulate hunger and fullness, while increasing cortisol, the body’s primary stress hormone.
The result is often stronger cravings for sugary, highly processed foods and greater difficulty maintaining a healthy weight. For many women, particularly those living with PCOS, these changes may further complicate insulin resistance and metabolic health.
Researchers are also beginning to explore the connection between screen time and the gut microbiome. A recent study published in 2025 found that preschool children with prolonged screen exposure had lower gut microbial diversity than children with less screen time. Although this field is still evolving, it highlights an important possibility: that excessive screen use may influence not only our eating habits and sleep, but also the gut–brain axis, which plays a vital role in metabolism, immunity, and overall well-being.
The concern does not end there. A recent study from Kerala reported that nearly 40% of college students showed features of smartphone addiction, with late-night phone use emerging as one of the strongest associated factors. This is no longer just a question of screen time; it is becoming a lifestyle issue with long-term health consequences.
I am not against technology. It has transformed healthcare, education, and the way we communicate. The problem begins when technology starts replacing movement, sleep, shared meals, and meaningful conversations. A healthy diet cannot fully compensate for a lifestyle built around inactivity and constant digital distraction.
As nutrition professionals, I believe our conversations must now go beyond food. Encouraging screen-free meals, mindful eating, regular physical activity, and healthy sleep routines should become as important as advising people to eat more fruits and vegetables.
Good nutrition is not only about what is on our plate. It is also about the life we build around that plate. Perhaps the healthiest habit we can reclaim today is not a new diet—but our ability to put the phone down, be present, and reconnect with our food, our families, and ourselves.
(The author is a nutritionist with Harley of London and holds an MSc in Nutrition and Dietetics from Jamia Hamdard, New Delhi. Ideas are personal.)
