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Dr K.K.Tan Specialist Clinic, 6, Lorong Tembikai 1, Bukit Mertajam (2026)

12/01/2026

《Healthcare in 2026》

In 2026, healthcare has become a bit like nasi kandar: everyone likes it, everyone complains about the price, and somehow the queue is always longer than expected.

Let’s be honest — getting sick today is no longer just a health issue; it’s also a financial planning exercise.

Before seeing the doctor, some people always ask three questions:
“Is it serious?”
“Can I tahan (endure)?”
“How much is this going to cost me?”

By the time they reach question three, the disease has already reached Stage Four… of denial.

"Access Pressure"
- When Hospitals Feel Like Shopping Malls on Sale Day.

Our government hospitals are heroic. Doctors and nurses run faster than Grab riders during peak hour. Clinics are full, wards are full, car parks are full — only the chairs in waiting areas are never enough.

The healthcare system is under pressure because people are living longer (good news), but not necessarily healthier (not-so-good news). And chronic diseases love follow-up appointments — very loyal customers.

So clinics become crowded, doctors become busier, and patients become more impatient, especially when the queue number on the screen moves slower than Malaysian traffic during rain.

"System Sustainability"
- Even Superheroes Need Rest.

We expect the healthcare system in 2016 to be affordable, fast, high quality, available 24/7, and people always smiling.

That’s a tall order — even for a superhero system. But systems don’t collapse because of one big disaster. They collapse because of millions of small, preventable illnesses like untreated diabetes, uncontrolled blood pressure, silent kidney disease, and cholesterol levels that could lubricate a frying pan.

And guess what? Most of these chronic diseases start quietly, politely, and without symptoms — the most dangerous kind of guest.

"Prevention"
- The Most Powerful Medicine Nobody Likes to Take.

Prevention is funny. Everyone agrees it’s important… but nobody is excited about it.

People love: New phones, New cars, New supplements advertised by influencers.

But nobody says,
“Wow! I’m so excited about my blood test tomorrow!”

Yet prevention is the only medical treatment that as it has no side effects, requires no hospital bed, and doesn’t need a bank loan application.

Simple habits — healthy food, regular exercise, good sleep, less sugar, less smoking — these are not fashionable, but they work better than many expensive pills.

Sadly, many people prefer to treat the problem after it explodes, instead of fixing the small crack early.

"Early Detection"
- Finding Trouble Before It Finds You.

Health screening is like checking your car engine. You don’t wait until smoke comes out before opening the bonnet — unless you really enjoy drama.

Many serious diseases like diabetes, hypertension, kidney disease, some cancers..
all start silently, politely, and very efficiently.

By the time symptoms appear, the disease has already: moved in, renovated, and invited friends.

Early detection is not about being paranoid. It’s about being smart, practical, and slightly less dramatic later in life.

"The Cheapest Hospital Bed Is the One You Never Need"

Here is the uncomfortable truth:
The most sustainable healthcare system is not built only by hospitals — It is built by healthy citizens.

Every person who: controls their sugar, checks their blood pressure, goes for screening, exercises regularly, is quietly helping the entire nation by reducing hospital congestion, reducing medical costs, and reducing long-term complications.

In other words, prevention is not just self-care. It is national service, without the uniform.

"Final Prescription"

So in 2026, as healthcare costs rise and hospitals work at full speed, the smartest strategy is not only better machines or more buildings — it is better habits, earlier medical check ups, and fewer surprises.

Because it’s cheaper to pay for a blood test than a hospital stay, it’s easier to walk 30 minutes a day than to learn dialysis schedules, and it’s much nicer to visit the clinic for a check-up than to be admitted with a siren es**rt.

As doctors like to say (with a smile):
“Please come and see us when you are well…
not only when you are becoming very, very interesting case medically.”

Stay healthy and happy in 2026!

03/01/2026

“A mother’s love is gentle—but fierce.”

In 1964, in Albuquerque, a 17-year-old pregnant girl was told she could not finish high school. In that era, motherhood meant erasure.

Education was over. Futures were closed.
Her name was Jacklyn Gise.
She refused to accept no.

After giving birth, she pushed back against school administrators—again and again—until they relented. She was allowed to return only under humiliating conditions: no socializing, no cafeteria, no lingering. Invisible, but present. She graduated anyway.

Her teenage marriage soon collapsed, leaving her a single mother with almost nothing. She earned $190 a month, too poor to afford a telephone. Still, she insisted on independence and kept going.

Jacklyn enrolled in night school. She chose classes taught by professors who would let her bring her baby. She carried two bags—one with textbooks, the other with diapers—and studied while bouncing her son on her knee.

That son grew up to be Jeff Bezos.

Jacklyn never stopped learning. At 40, more than two decades after being told she couldn’t finish high school, she earned her college degree. Later, when Jeff wanted to quit his job to start an online bookstore—with a 70% chance of failure—she invested anyway.

That company became Amazon.

But the real legacy was never money. It was the lesson she lived: limits can be pushed, “no” is negotiable, and love can be an act of courage.

Jeff later summed it up best:

“She pounced on the job of loving me—with ferocity.”

That is ferocious mother’s love.

01/01/2026

《New Year Resolutions (again?)》

Every January, humanity performs a ritual more predictable than sunrise: the New Year resolution.

It begins with confidence, peaks with enthusiasm, and ends quietly somewhere around Chinese New Year in February.

"Act One: The Grand Declaration"

On 1 January, we transform overnight into Olympic athletes, Zen monks, and nutrition professors.

“I will wake up at 5 a.m.”
“I will exercise daily.”
“I will stop sugar.”
“I will read one book a week.”

By 2 January, the alarm rings at 5 a.m., is politely ignored, and a compromise is reached at 7:30.

"Act Two: The Negotiation Phase"

By mid-January, resolutions become flexible.
“I’ll exercise three times a week.”
“Fruit juice counts as fruit.”
“Walking from the car park is exercise.”

This is the stage where gym memberships are fully paid but emotionally unused.

"Act Three: The Quiet Acceptance"

By February, resolutions evolve into wisdom:

“Life is about balance.”
“Health is a long-term journey.”
“Next year I’ll plan better.”

And yet, despite their short lifespan, New Year resolutions are not useless. They remind us that deep down, we all want to be a slightly better version of ourselves—just not before breakfast.

So this year, make realistic resolutions:

Sleep a little more
Laugh a little louder
Eat well most days (not all)
Be kinder—to others and especially to yourself

Because the best resolution is not perfection, but persistence… and maybe restarting again next Monday.

Happy New Year 🎉

21/12/2025

《Winter Solstice & Health》

The winter solstice—shortest day, longest night—brings more than cultural celebration and tang yuan. It also brings real biological changes.

With reduced sunlight, our circadian rhythm slows down, melatonin rises, serotonin falls, and many people feel sleepy, moody or craving carbohydrates. (If you suddenly want extra dessert, science—not greed—is partly to blame.).

Research shows less sunlight increases melatonin secretion and reduces serotonin turnover (Lewy et al., 2006; Lam et al., 2001).
Low daylight triggers Seasonal Affective Disorder for some individuals, where mood dips and energy drops.

Bright-light therapy has proven benefit (Terman et al., 1998). So going outdoors each morning may be as important as morning coffee—though sadly harder to Instagram.

Winter also favours viruses. Cold air dries nasal mucosa, weakening our defence. Influenza survives longer in cold, dry conditions (Lowen et al., 2007). Indoor gatherings and festive parties make transmission even easier; viruses attend these parties without invitation and never bring gifts.

Around the solstice, vitamin D levels hit annual lows. Meta-analyses link winter deficiency to bone weakness and increased fall risk (Looker et al., 2002). Elderly adults, darker-skinned individuals, and kidney disease patients need extra attention.

Cardiovascular events rise in winter because cold induces vasoconstriction, raising blood pressure and heart strain. Studies confirm winter peaks in heart-related deaths (Matsumoto et al., 2013). For patients with hypertension or coronary artery disease, this is the season for medication discipline—not just holiday feasting.

Still, winter solstice brings emotional strength. Social bonding, family meals and laughter lower stress hormones and support immunity (Uchino et al., 1996).

Tang yuan may not cure disease, but joy, warmth and belonging certainly help healing.

Conclusion:
The solstice reminds us that humans are seasonal beings. Protect your mood with sunlight, your immune system with hygiene, your bones with vitamin D, your heart with medication, and your happiness with people you love.

Darkness will pass, daylight will grow again—and good health must continue all year round.

#冬至 #冬至快樂 #冬至湯圓 #冬至吃湯圓 #冬至汤圆 #冬至快乐

21/11/2025

"Are miracle cures real?"

In medicine, we occasionally see recoveries so unexpected that even the most seasoned clinician pauses and says, “Wah, this one really hard to explain.”

These stories travel fast, becoming legends in families, temples, churches, and WhatsApp groups. But between the drama of human storytelling and the quiet logic of biology, the truth is more nuanced.

They’re real in the sense that remarkable, unexpected recoveries do happen. Whether they’re “miracles” depends on how you explain them.

《Story 1: The shrinking tumour》

Mr Lim, 60, had kidney cancer with spread to the lungs. Prognosis: poor. After one cycle of targeted therapy he stopped due to side effects, turned to prayer, special diets, and herbal soups. Months later, his scan showed the tumours were much smaller.

His family called it a miracle.His oncologist thought of other possibilities:

Kidney cancer is one of the few cancers known to sometimes regress spontaneously.

The single cycle of therapy might have had a delayed or prolonged effect.

His immune system might have suddenly recognised and attacked the tumour.

Same event, different interpretations: “miracle” vs rare but biologically possible.

《Story 2: The healer and the “cured” arthritis》

Madam Asiah had severe rheumatoid arthritis. She started disease-modifying drugs, then also visited a traditional healer. Around the same time, her disease entered a natural remission. She credited the healer, stopped her medication, and told everyone about the miracle.

Months later, she relapsed badly with joint damage.

What likely happened?
Rheumatoid arthritis is relapsing–remitting: it naturally flares and calms.

Medical treatment may have taken time to work.

Her belief in the healer improved mood, sleep, and activity – the placebo effect – which also reduces pain.

Again, no magic needed; just disease fluctuation, delayed drug effect, and psychology.

《What can lie behind “miracle cures”?》

1. Natural ups and downs
Many conditions wax and wane. If you try something at the worst point, improvement afterwards looks like a miracle.

2. Misdiagnosis / overdiagnosis
Benign or uncertain findings sometimes get labelled “cancer” and later “disappear”.

3. Extraordinary immune responses
Very occasionally, the immune system mounts a powerful attack on a tumour or infection that we still don’t fully understand.

4. Placebo and behaviour change
Hope, prayer, and rituals often come with better sleep, diet, adherence, and social support – all of which genuinely improve health.

《So, are they “real”?》

Unexpected recoveries: yes, absolutely.
Events that cannot have any natural explanation: that belongs to personal faith, not medical proof.

The wisest stance may be:
Use science and evidence to guide treatment and be humble about what we can’t yet explain.

Let patients find their own meaning – whether they call it luck, grace, or a miracle – while still following good medical care.

Hope and faith may not replace medicine, but they can walk alongside it.

09/11/2025

《Why You Should Lose Weight》
(Before Your Doctor Does It for You)

Let’s face it — losing weight is on everyone’s to-do list, somewhere between “learn a new language” and “finally organize my closet.”

Yet for most of us, it’s the one goal that gets postponed until our jeans stage a mutiny or the bathroom scale starts sighing audibly.

As a doctor, I’ve seen every excuse in the book. One patient told me, “Doc, I can’t jog. I have a sweet tooth.” I asked him to show me which part of his anatomy that was — he pointed to his mouth. Another proudly said, “I only eat once a day!” I was impressed until he added, “From 8 a.m. to midnight.”

The truth is, carrying excess weight isn’t just about vanity — it’s about vital organs trying to survive under duress. Your knees, for example, are the unsung heroes of your body. Each extra kilogram is like asking them to carry a backpack of bricks up a hill — every day. No wonder they creak louder than your old door hinge.

Your heart, meanwhile, works overtime like a factory worker on double shift, and your pancreas can’t take another complaint letter.

And then there’s sleep apnea — the nightly performance where you stop breathing long enough to scare your spouse into writing your eulogy. Or fatty liver, where your liver turns into a foie gras factory without your consent.

Worse still, being overweight or obese is strongly linked to an increased risk of many cancers. In fact, after smoking, obesity is now the second leading preventable cause of cancer worldwide.

The obesity cancer link is acting via hormonal effects, chronic inflammation, disrupted cell growth regulation, and the fat-linked cancer list is: breast (postmenopausal), endometrium (uterus lining) colon and re**um, esophagus (adenocarcinoma), kidney, liver, gallbladder, pancreas, thyroid, multiple myeloma, meningioma (brain lining), ovaries and stomach etc.

The good news is even modest weight loss (5–10%) can lower hormone levels and inflammation, reducing cancer risk significantly.

Regular physical activity, balanced diet, and maintaining a healthy BMI (18.5–24.9) are powerful preventive steps — more effective than many supplements combined.

But don’t despair. Weight loss doesn’t require living on kangkong or running marathons. Start small: climb stairs, skip sugary drinks, and don’t eat like you’re fueling for hibernation.

One of my patients lost five kilos simply by deciding that “second helpings” were for people at weddings, not weeknight dinners.

And remember — your goal isn’t to look like a celebrity. It’s to feel good enough that your own body doesn’t file a formal protest. The best reward? Waking up lighter, walking easier, and hearing your doctor say, “Whatever you’re doing — keep it up.”

So, lose weight not for the mirror, but for the marvelous machinery that keeps you alive. Besides, nothing feels better than being able to tie your own shoelaces without holding your breath.

04/11/2025

“It’s All in Your Head!”

Every doctor has met that patient.
You know, the one who shows up every other week with a new complaint: chest pain on Monday, stomach cramps on Wednesday, and dizziness by Friday. You order blood tests, scans, ECGs—the full medical orchestra—and everything comes back beautifully normal. The patient stares at you, disappointed. “Doctor, are you sure? Because my pain feels very real.”

And they’re right. It is real.
It’s just that their body is playing the mind’s greatest hits album—Psychosomatic Symphony in A Minor.

[When the Mind Writes the Body’s Script]

“Psychosomatic” sounds fancy, but it simply means that the mind (psyche) and the body (soma) are gossiping behind your back. Whatever the mind feels too shy to say aloud, the body blurts out—usually through headaches, chest tightness, or mysterious stomach pains.

Take my friend Hussain, for example. Every time his boss sends an email titled “URGENT,” his eye starts twitching like it’s Morse-coding for help. During performance review season, both eyes join in. When he finally took a week off, the twitch vanished faster than his motivation to return to work. No medicine required—just a break from his stress factory.

That’s psychosomatic: real symptoms, wrong culprit.

[Stress—the Original Drama Queen]

Our ancestors used the stress response to run from tigers. Today, we use it to read group chats from our boss. The body doesn’t know the difference. It releases adrenaline and cortisol, the “fight-or-flight” hormones, which raise blood pressure, tighten muscles, and make you feel like you’ve swallowed a small espresso machine.

Over time, chronic stress turns the body into a walking alarm bell. One of my patients, a teacher, complained of a “knife stabbing” in her stomach every Sunday night. We did all the tests—ultrasound, endoscopy, you name it. All normal. When I asked what happens on Monday morning, she sighed: “Staff meeting.” Diagnosis: .

[When Your Body Becomes a Drama Channel]

Sometimes the body’s imagination runs wild. I once met a man who fainted whenever his mother-in-law visited. True story. He blamed “low blood pressure,” but his vitals were perfect. Turns out his subconscious had developed an elegant self-defense mechanism: temporary shutdown. I suggested therapy—or, alternatively, shorter visits.

The mind and body are like an old married couple—they can’t stand each other sometimes, but they can’t live apart. When the mind gets stressed, the body protests. When the body hurts, the mind sulks. And when neither gets attention, both go on strike.

[The Cure: Listen Before You Medicate]

Treating psychosomatic symptoms isn’t about telling patients to “just relax.” That’s like telling someone drowning in emotions to “swim better.” The real trick is learning to listen. Sometimes, your body is saying what your mouth refuses to: “I’m exhausted,” “I’m afraid,” or “I need help.”

Simple changes—sleep, laughter, journaling, or even gardening—can calm the nervous system better than half the pharmacy shelf. My patient with Sunday stomach pain started meditating for ten minutes daily. After a month, her ulcer-free stomach survived three consecutive Mondays. A miracle? No—just mindfulness.

Even doctors are not immune. During one post graduate medical school exams, my medical intern's back pain was so bad he was convinced he had slipped a disc. Turned out it was anxiety disguised as orthopedics. Once exams ended, his “disc” healed faster than you can say “graduation party.”

[A Laughing Matter—Literally]

Laughter, it turns out, is medicine. When you laugh, your brain releases endorphins that neutralize stress hormones. So if you find yourself grinding teeth, clenching shoulders, or developing mysterious rashes before Zoom meetings—try watching a comedy instead of Googling “rash before presentation.”

Your body isn’t betraying you—it’s just trying to get your attention in the only language it knows: symptoms.

[In the End: The Body Doesn’t Lie]

Psychosomatic illness reminds us that the mind and body are two apps running on the same operating system. When one crashes, the other throws an error message. So next time your stomach aches before a date or your back hurts after an argument, don’t panic—just check your emotional Wi-Fi. You might simply need to reboot your mood.

After all, it’s not “all in your head.” It’s everywhere—especially if you keep ignoring it.

#焦虑

20/10/2025

《Are We Eating Too Much? 》
It’s ironic, isn’t it? For most of human history, people worried about not having enough to eat. Like we used to ask our friends or family members "have you eaten yet?" among the Chinese immigrant communities in South East Asia stemming from the psychic of the Great Famine during the war in China.

Today, many of us are fighting the opposite problem — trying to stop. Our ancestors chased wild boar for dinner; we chase “exotic meals.” They stored fat to survive winters; we store it for no apparent reason, except perhaps more chronic diseases.

"Welcome to the Buffet Era"

Food has never been more available — or more tempting. The situation is getting out of hands during the festive seasons like Deepavali, Christmas, Hari Raya or New Year Day etc. Also from drive-thrus to Grab foods apps, it’s easier to eat than to think. We snack while driving, scrolling, or even dieting. I once saw a man jogging on treadmill with a burger in one hand — he said it was “carb-loading on the go.”

What’s happening isn’t just indulgence — it’s biology. Our brains are wired to crave high-calorie foods because, in ancient times, those were rare and valuable. But now, sugar and fat are everywhere — and our survival instinct is turning against us. Modern foods are scientifically engineered to hit the “bliss point” — that perfect combo of sugar, fat, and salt that lights up the brain’s dopamine reward system.

In medical terms, it’s the same pleasure circuit triggered by addictive substances. The result? You don’t eat just one chip. You finish the bag, then look for dessert.

"Calories and Confusion"

Here’s a quick medical reality check: the average adult needs around 2,000 calories a day — yet many of us easily consume 2,500–3,000, often without realizing it.

That extra 500 calories a day can add up to about 2 kg of weight gain per month — or 24 kg a year. It’s no wonder obesity rates have tripled globally since 1975. In Malaysia, more than half of adults are overweight or obese, and 1 in 5 already has diabetes or prediabetes.

Our waistlines are expanding faster than our awareness.

"Eating Beyond Hunger"

The real problem isn’t just what we eat — it’s why. We no longer eat because our bodies need fuel; we eat for emotional reasons.
Stress? Snack.
Boredom? Snack.
Celebration? Definitely snack.

One of my patients once said she eats “to keep her mouth busy so she doesn’t argue with her husband.” Another confessed that midnight snacks “help him sleep better.” (They don’t — physiologically, late-night eating increases insulin spikes and disturbs melatonin, the sleep hormone.)

Emotional eating creates a vicious cycle — stress triggers hunger hormones like ghrelin, we eat to feel better, insulin rises, then we crash, and crave again. The body mistakes emotional need for physical hunger.

"Diseases of Excess"

Doctors now call it the “diseases of affluence” — conditions that arise not from scarcity but from over abundance. The list is long:

- Obesity increases the risk of heart attack, stroke, and certain cancers.
- Excess sugar leads to insulin resistance and type 2 diabetes.
- High salt raises blood pressure, which silently damages the heart and kidneys.
- Too much saturated fat clogs arteries, leading to coronary artery disease.

Even the liver, once thought to suffer only from alcohol, now faces Non-Alcoholic Fatty Liver Disease (NAFLD) — a result of sugary drinks and overeating. It’s now one of the most common chronic liver conditions worldwide.

"The Environmental Cost"

Here’s the global irony: while some people are eating too much, others still have too little. Every year, the world wastes over one-third of all food produced, according to the UN Food and Agriculture Organization.

That’s 1.3 billion tons of food — enough to feed the entire hungry population several times over. And all that wasted food produces methane, a greenhouse gas 25 times more potent than carbon dioxide. In other words, overeating is warming the planet, too.

"How to Eat Less" (and Live More)

So how do we stop? Not through guilt or extreme diets — those usually backfire. The answer lies in mindful eating:

- Pause before eating. Ask, “Am I truly hungry or just seeking comfort?”
- Eat slowly. It takes about 20 minutes for the brain to register fullness.
- Stop at 80% full — the Japanese call this Hara Hachi Bu.
- Avoid eating late at night when metabolism slows.
- Choose real foods — vegetables, fruits, grains, lean protein — over ultra-processed products.

And if you must snack, choose nuts, yogurt, or fruit instead of chips or instant noodles. Your pancreas and heart will thank you later.

"The Joy of Enough"

Eating less doesn’t mean living less. It means rediscovering the simple pleasure of taste, gratitude, and conversation. My grandmother used to say, “Eat what you love — just not all of it at once.” She lived to 99, proof that moderation works better than medicine.

Food is one of life’s greatest joys, but it’s meant to nourish, not numb. We need to eat to live — not live to eat.

"Final Bite"

So, are we eating too much? Absolutely — but the good news is, we can laugh while we fix it. Next time you reach for that extra slice of cake, ask yourself: “Do I need this, or am I just emotionally attached to frosting?”

And if the answer is yes — fine, enjoy it. Just balance it tomorrow with a walk, a salad, and maybe a little less sugar in your coffee. Because in the end, health isn’t about giving up everything — it’s about knowing when to stop.

#焦虑

22/09/2025

*社交媒体成瘾：无尽滑动的陷阱*

你是否有过这样的经历——原本只想“刷五分钟手机”，结果一抬头，一个小时悄然溜走。咖啡凉了，脖子酸了，你不禁纳闷：时间都去哪儿了？

社交媒体的确有趣。它带来可爱的宠物视频、即时的新闻资讯、与旧友重逢的惊喜。但当“五分钟”每天演变成数小时，这已不仅仅是小小的习惯，而可能成为健康隐患。

医生们越来越多地把“社交媒体成瘾”视为一种真实存在的健康问题——它伤害的不只是大脑，还包括身体和人际关系。

《大脑与社交媒体》

每一次“点赞”或消息提醒，都会让大脑释放多巴胺——这正是我们吃巧克力、赢游戏时的快感来源。

问题在于：快感转瞬即逝，大脑便渴望再次刺激。于是，青少年因为发的贴文没有被点赞而焦虑；成年人则在会议或聚会时偷偷刷手机，甚至正在開車時也機不離手。这不是意志薄弱，而是生理机制：大脑已被重新“布线”，渴望持续的反馈循环。

医学表现：焦虑障碍、FOMO（害怕错过）、强迫性刷屏。

《“偷走”睡眠的蓝光》

身体需要休息，就像手机需要充电。但在床上滑手机会让大脑保持“白天模式”。屏幕蓝光会抑制褪黑素的分泌——这种激素正是催促我们入睡的“信号”。

结果呢？入睡困难、浅眠、第二天早晨易怒疲惫。长期下来，还会损害记忆、专注力，甚至提高高血压、胃炎、免疫力下降的风险。医生称之为“睡眠卫生不良”。

《从“低头族”到“滑屏拇指”》

长时间沉迷手机，对身体的伤害同样明显：

低头颈：长时间低头，颈肩僵硬疼痛。
腕管综合征 & 滑屏拇指：反复点击，手腕和手指酸痛。
数码眼疲劳：眼干、视物模糊、头痛。
久坐少动更会加重问题：体重增加、姿势不良、糖尿病和心脏病风险上升。

《情绪的过山车》

社交媒体展示的多是“高光时刻”——旅行、豪车、精修自拍。长久浸泡其中，平凡生活显得无趣。这种“社会比较陷阱”已被证实会引发焦虑与自卑。

更严重的是网络霸凌。一个恶意评论往往比上百个赞更刺痛人心。医生发现，越来越多青少年因网络欺凌而出现抑郁与压力症状。

《数字时代的人际疏离》

讽刺的是，社交媒体原本是为了“连接”，却常让我们更加疏远。夫妻为吃饭时刷手机争吵；一家人坐在一起，却各自沉迷于屏幕；朋友间的交流简化为几个表情符号。

这种现象甚至有个名字：低头族冷落（phubbing）。日积月累，这些小小的“忽视”会慢慢消磨掉人际的温度。

《为什么医生在意？》

与烟酒不同，社交媒体成瘾没有宿醉，没有过量警报。伤害往往悄悄积累：失眠、酸痛、焦虑、关系紧张。

虽然目前尚未被《精神障碍诊断与统计手册》（DSM-5）正式列为独立疾病，但它与“网络游戏障碍”十分相似。批评者担心“病理化”正常行为，但越来越多的研究表明：社交媒体成瘾确实造成身心损害，值得纳入预防与治疗体系。

《如何摆脱》（不用变隐士）

别担心，解决办法并不是删光所有App、与世隔绝。关键在于平衡。以下几个方法简单有效：

1. 数字宵禁：睡前至少一小时关闭所有设备。
2. 应用定时：利用手机自带功能限制使用时间。
3. 无手机用餐：让餐桌回归交流，而不是蓝光。
4. 用兴趣替代刷屏：阅读、运动、园艺、拼图。
5. 定期数字断食：尝试每周抽一天不碰社交媒体。

开始时或许不适应，但逐渐能帮大脑“重设”，养成更健康的习惯。

《结语：点赞与人生》

社交媒体本身并非洪水猛兽。它让我们获取知识、收获快乐、与世界紧密相连。但正如糖分和快餐——过量则伤身。

关键在于平衡。让社交媒体成为工具，而不是陷阱。下次你点开那个闪烁的图标时，不妨停一秒，问自己：我是为了快乐打开，还是仅仅为了满足大脑的渴求？

慎重选择，或许就能换来更好的睡眠、更平静的心态、更健康的关系，以及更多属于现实世界的时间。

#手机成瘾 #社交媒体成瘾 #焦虑 #数字健康

22/09/2025

‘’Social Media Addiction: Scrolling Into Trouble‘’

We’ve all been there—opening a social media app for “just five minutes,” and suddenly an hour has vanished. The coffee is cold, your neck aches, and you’re wondering where the time went.

Social media is fun, no doubt. It gives us dog videos, instant news, and a chance to reconnect with old friends. But when those five minutes turn into hours every day, it’s more than just a harmless habit.

Doctors are starting to recognize “social media addiction” as a genuine health issue that affects the mind, body, and even relationships.

《The Brain on Social Media》

Every “like” or notification delivers a hit of dopamine, the brain’s reward chemical. It’s the same system triggered when we eat chocolate or win a game. That little burst of pleasure keeps us coming back for more.

But here’s the catch: the high fades quickly, so our brain demands another hit. Before long, checking your phone isn’t just funit feels necessary.

That’s why teenagers and even adults alike, panic or become anxious, when their post gets no likes, or why adults sneak a peek at Facebook in the middle of meetings or during friends gathering. This isn’t weakness; it’s biology. Our brains have been wired to crave the constant feedback loop that social media provides.

Medically, this manifests as: Anxiety Disorders – fear of missing out (FOMO) and compulsive scrolling.

《Sleep Thieves and Blue Light》

Our bodies need rest like phones need charging. But scrolling in bed keeps your brain on “day mode.” The blue light from screens blocks melatonin, the hormone that tells your body it’s time to sleep. Instead of drifting into dreamland, your brain stays alert, tricked into thinking it’s still daylight.

The result? Trouble falling asleep, shallow rest, moody and groggy mornings. Doctors call this “poor sleep hygiene.” Over time, it adds up—affecting memory, focus, hypertension, gastritis, even immune function.

《From Neck Pain to “Text Thumb”》

Social media addiction also creeps into our physical health. Hours hunched over screens bring problems such as:

Text neck pain and stiffness from tilting the head downward.

Carpal tunnel syndrome and text thumb – sore wrists and aching fingers from endless tapping.

Digital eye strain – dryness, blurred vision, and headaches.

Add in long sitting hours, and you’ve got another issue: less physical activity. That means weight gain, poor posture, and increased risk for conditions like diabetes and heart disease.

《The Emotional Roller Coaster》

Social media is a stage where people post their best moments—vacations, new cars, glowing selfies. Constant exposure to these “highlight reels” can make normal life feel dull. This social comparison trap is a proven trigger for anxiety and low self-esteem.

And then there’s cyberbullying, which leaves lasting scars, especially on young people. A single cruel comment can echo louder than a hundred compliments. Doctors are seeing more teens with stress and depression directly linked to online harassment.

《Relationships in the Digital Age》

Ironically, while social media is meant to connect us, it often drives us apart. Couples argue when one partner is glued to the screen during dinner. Families sit together, but everyone is lost in their own feed. Friends reduce conversations to emojis instead of real talks.

This phenomenon even has a name: phubbing—snubbing someone by focusing on your phone. Over time, these small moments of disconnection can erode the warmth of relationships.

《Why Doctors Care?》

Unlike smoking or alcohol, social media addiction doesn’t come with obvious warning signs. There’s no hangover, no overdose. The harm builds quietly: sleepless nights, aching joints, anxious minds, and strained relationships.

In addition, social media addiction lacks formal recognition in diagnostic manuals such as the DSM-5, though it is closely related to “Internet Gaming Disorder.” Critics argue that labeling it as an addiction medicalizes normal behavior. However, increasing evidence of its harmful mental and physical consequences suggests that it deserves structured recognition, preventive strategies, and treatment protocols.

That’s why medical experts are pushing for recognition of social media addiction as a genuine health issue. It may not involve a substance, but it rewires the brain and damages health just the same.

《How to Break Free 》
(Without Becoming a Hermit)

The good news is you don’t have to delete all your apps and live in the woods. Balance is possible.

Let me suggest a few simple but effective strategies:

1. Digital curfew – Power down all devices at least an hour before bedtime.

2. Set app timers – Many phones can track usage and remind you to log off.

3. Phone-free meals – Enjoy conversations without the glow of screens.

4. Replace scrolling with hobbies – Reading, sports, gardening, or even puzzles.

5. Plan digital detoxes – Try a 24-hour social media break once a week.

These steps may feel uncomfortable at first, but over time they help retrain the brain and restore healthier habits.

《Conclusion: Likes vs. Life》

Social media itself isn’t bad—it connects us, educates us, and sometimes even makes us laugh until we cry. But like sugar or fast food, too much can harm your health. The dangers are subtle but serious: poor sleep, aching bodies, anxious thoughts, and lonely hearts.

The secret is balance. Use social media as a tool, not a trap. The next time your finger hovers over that glowing icon, pause and ask yourself: Am I opening this app for joy—or just to feed my brain’s craving for another dopamine hit?

Choosing wisely could mean better sleep, calmer thoughts, healthier relationships, and more time for life beyond the screen.

Dr K.K.Tan Specialist Clinic

12/01/2026

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