Understanding EMF & 5G: Science, Risks, & Reducing Exposure
What if having your phone close to your head increases the risk of a brain tumor?
Imagine spending too much time near power lines affecting your cognition, sleep, and mental health.
Picture your kids playing near a WiFi router, unknowingly at a greater risk of asthma or leukemia.
In our digital age, these scenarios might be more common than you think. The term "EMF" has sparked intense discussion as smartphones, WiFi, and electronic devices saturate our lives with electromagnetic fields (EMFs). This article aims to cut through the confusion, providing a comprehensive understanding of EMFs, providing insight into the alarming research, and offering actionable steps to navigate and minimize potential health concerns. From dissecting the science to practical advice, this guide to EMF will help you to make informed decisions to stay ahead of the increasingly connected and smart-driven landscape for better health.
What Is EMF?
An electromagnetic field (EMF) refers to the physical field enveloping electrically charged particles and magnets. This field arises from the motion of electric charges, generating an invisible force that can be measured. These EMFs exist all around us, in both natural and artificial forms. Natural sources include the sun, lightning, and the Earth's magnetic field. Simultaneously, artificial sources encompass electrical devices like power lines, cell phones, and computers.
EMFs can be categorized into two main types: ionizing and non-ionizing radiation.
Ionizing radiation, such as X-rays and gamma rays, carries enough energy to remove tightly bound electrons from atoms, potentially causing cellular damage and health risks. High doses of this radiation can kill you quickly.
In contrast, non-ionizing radiation, which includes the EMFs generated by everyday electrical devices and wireless tech, lacks the energy required to ionize atoms. Instead, it induces molecular vibrations, exemplified by the heating mechanism in microwaves. The impacts of non-ionizing radiation are often subtle, accumulating gradually over time.
How EMFs Impact Our Bodies
Electromagnetic fields can impact human cells through several mechanisms, although it's important to note that the effects can vary depending on the type of EMF, its intensity, and the duration of exposure.
Here are some specific mechanisms through which EMFs can influence human cells:
Ion Channel Activity: Some studies suggest that low-frequency EMFs may affect ion channel activity in cell membranes. This alteration in ion flow can disrupt normal cell function.
Free Radical Formation: Exposure to high-frequency EMFs, such as those from mobile phones and Wi-Fi devices, has been associated with an increase in free radical formation. Free radicals are reactive molecules that can cause cellular damage by oxidizing biomolecules like proteins, lipids, and DNA.
Cellular Stress Response: EMF exposure, especially at higher intensities, can induce a cellular stress response. This response may include the activation of heat shock proteins, which are involved in cellular repair and protection against stressors.
DNA Damage: Some studies suggest that high-frequency EMFs may cause DNA damage. This can occur through direct interaction with DNA molecules or indirectly through the generation of free radicals that damage DNA.
Cellular Signaling Pathways: EMFs may influence cellular signaling pathways. For example, they can activate certain signaling cascades that regulate cell growth, differentiation, and apoptosis (programmed cell death).
Mitochondrial Function: There is evidence to suggest that EMFs may affect mitochondrial function. Mitochondria are the cellular organelles responsible for energy production, and any disruption in their function can impact the overall cellular energy balance.
Exposure to electromagnetic field radiation triggers a stress response in our bodies, a reaction similar to what occurs with beneficial stressors like exercise or sunlight in short durations, a phenomenon known as hormesis. This stress response, when occasional, contributes to building resilience; however, when exposure is constant, as is often the case with 24/7 EMF exposure, it becomes chronic and potentially harmful.
How Does 5G Impact This?
The deployment of 5G technology is expected to bring about changes in the impact of EMFs on cells compared to 4G. While 5G offers faster data transfer rates and lower latency, it also introduces some differences in terms of its technological characteristics.
Here are two of the main considerations regarding the impact of 5G on our health:
Denser Network of Small Cells: 5G networks are designed to utilize a more extensive network of small cells to enhance coverage and capacity. While this densification is crucial for the efficiency of 5G, it also means that people may be in closer proximity to base stations, potentially leading to increased exposure to EMFs.
Beamforming Technology: 5G uses beamforming technology, allowing signals to be directed more precisely toward specific devices. This can result in a more concentrated exposure to EMFs for targeted devices but may also reduce exposure for other devices not in the beam's path.
What Does The Science Say About EMF?
Let’s look at more research linking EMF exposure to negative health outcomes
Asthma. Researchers looked at the link between the use of EMF in pregnant women and the risk of their kids having asthma. After following their 626 children for 13 years, they found that higher maternal daily exposure to magnetic fields during pregnancy was linked to an increased risk of asthma in their kids. Specifically, for every 1-mG increase in maternal MF level, there was a 15% higher rate of asthma in children, and those whose mothers had a high MF level (>2.0 mG) had over a 3.5-fold increased rate compared to those with low MF exposure.
Behavior issues in children. Researchers found that children with both prenatal and postnatal exposure to cell phones had higher odds of behavioral difficulties, particularly in emotional and hyperactivity problems around the time of school entry.
Bone density and thyroid function. Long-term exposure to EMF radiation from high-voltage electric transmission lines (HVETL) was found to significantly decrease bone mineral density in electrical workers, particularly in the L1–L4 vertebrae and femur. The study also revealed elevated levels of alkaline phosphatase, phosphor, total oxidant status, oxidative stress index, and anteroposterior diameter of the left thyroid lobe, indicating potential effects on bone and thyroid metabolism, with increased oxidative stress.
Cancer. The World Health Organization’s International Agency for Research on Cancer as well as the International Agency for Research on Cancer (IARC) classifies EMFs as class 2B or possible human carcinogens. This was based on, as the WHO states,
“…one study of past cell phone use (up to the year 2004), showed a 40% increased risk for gliomas in the highest category of heavy users (reported average: 30 minutes per day over a 10‐year period).”
Cancer (salivary gland). This study found that those who used cell phones in “conditions that may yield higher levels of exposure showed consistently elevated risks” of developing paratod gland tumors (PGTs), one of the major salivary glands. These higher exposure levels included using a cell phone in a rural area and keeping it against the head instead of using a hands-free set.
Cancer (brain tumor). One study found that using a cell phone for 10 years or more provides “a consistent pattern of increased risk for acoustic neuroma and glioma.” The side that the phone is used on most often is associated with the side of the tumor.
Cancer (leukemia): Cancer.gov lists 3 studies that combined data from multiple studies to help quantify the risk of power lines and leukemia.
One meta-analysis of nine studies revealed a doubling of the risk of childhood leukemia in children exposed to 0.4 μT or higher.
When children were exposed to at least 0.3 μT, one meta-analysis found a 1.7-fold increase in childhood leukemia and another found a 1.4-fold increase.
A California study found a greater risk of leukemia in kids who were “both very close to high voltage lines (<50 m) and had high calculated fields (≥0.4 μT).”
Yet another study found that children and adults living near a ratio and television transmitter tower in Northern Italy had a higher incidence of leukemia. There was a ”significant decline” in risk with people who lived further away from the tower. For reference, a cell phone tends to emit low levels, typically ranging from 0.001 μT to 0.1 μT or microteslas. In contrast, powerlines can emit higher levels, and the magnetic field strength can vary (see graphic below).
It's worse for children: According to a review in the Journal of Microscopy and Ultrastructure, children absorb more microwaves than adults and fetuses absorb more than children. This is "because their brain tissues are more absorbent, their skulls are thinner and their relative size is smaller." Further, they report that "Because the average latency time between first exposure and diagnosis of a tumor can be decades, tumors induced in children may not be diagnosed until well into adulthood."
Male infertility. A review focused on radiofrequency EMF (RF-EMF) found that this exposure is known to negatively impact sperm, the endocrine system, and create “genotoxicity, genomic instability and oxidative stress". The study goes on to say that this type of EMF exposure causes oxidative stress which may impact fertility.
Miscarriage. A study on the association between high-intensity EMFs and spontaneous abortion found that women exposed to these strong EMFs had an increased risk of miscarriage. Factors linked to an elevated risk of early miscarriage include spending more than 6 hours a day on a cell phone or computer, residing in urban areas (as opposed to rural areas), and living within 100 meters of mobile phone base stations.
Reproduction. Research reveals that EMF exposure can adversely affect reproductive function at both cellular and organism levels. Alterations in reproductive endocrine hormones, gonadal function, embryonic development, pregnancy, and fetal development were observed. The authors write, “The effort to avoid EMF exposure and techniques to protect or relieve EMF radiation are required to preserve our reproductive potential.”
Sleep, depression, stress, & anxiety. When looking at 132 power plant workers, the researchers found higher levels of depression, stress, and anxiety and worse sleep quality compared to a control group.
Sleep. One study found “that daily occupational EMF exposure was positively associated with poor sleep quality.” Another study found that electronic equipment repairers exposed to ELF-EMF showed lower melatonin levels and higher oxidative stress, suggesting a risk of sleep insufficiency,
Sperm count. Researchers looked at young men (18-22 years old) who used their phones at least 20 times a day. The findings indicated a 21% elevated risk of decreased total sperm count and a 30% increased risk of diminished sperm count concentration. A systematic review and meta-analysis found an 8% reduction in sperm motility and a 9% reduction in viability.
Suicide. One study aimed to investigate the link between estimated exposure to extremely low-frequency electromagnetic fields and suicide mortality in 138,905 male electric utility workers. They found an increased risk of suicide in jobs with higher exposure, particularly among electricians and line workers, and a dose-response gradient was found for exposure in the previous year.
Other side effects: While the above are conditions associated with EMF, here are some of the more frequently reported side effects:
Sleep disturbance/insomnia
Headache
Depression/depressive symptoms
Fatigue
Dysesthesia (abnormal sensations of the skin)
Attention impairments
Memory changes
Dizziness
Irritability
Loss of appetite/body weight
Restlessness/anxiety
Nausea
Skin burning/tingling/dermographism
EEG changes
It’s worth noting that some individuals report being very sensitive to EMF, a controversial condition called Electromagnetic Hypersensitivity (EHS), Havana Syndrome, or Microwave Syndrome. There is limited data, however, you can learn more about it here.
So, Is EMF Dangerous?
By the looks of the research above, yes. But it’s more complicated than that.
When it comes down to it, researching it is difficult. Given the relatively recent introduction of cell phones, Wi-Fi routers, and similar technologies, understanding the long-term effects on human health is a complex task. The latency period between initial EMF exposure and cancer diagnosis spans decades. Notably, observed effects on cells depend on factors such as frequency, intensity, and duration of exposure, adding layers to the complexity of the issue. Therefore, researchers use what they can which is often observational studies. While this is a great starting point, more rigorous research is needed.
While international guidelines set standards for workplace EMF exposure, the United States lacks federal restrictions on overall EMF exposure, with only a handful of states implementing their own regulations. Cell phones and power lines are two of the most significant threats for EMF exposure. While power lines lack established standards for exposure, except for those working in power plants, phones are regulated by the FCC using SAR (Specific Absorption Rate) to determine emitted radiation. Testing, however, is conducted in a lab on a dummy named SAM (Standard Anthropomorphic Man), who, being 6’2” and 220 pounds, exceeds the size of 95% of the world population, resulting in lower absorption rates due to increased tissue. Despite these regulations, the fine print and manuals of devices recommend against using phones too close to the body. Then there’s questions about the performance of the tests as France recently banned the sale of the iPhone 12 after discovering higher radiation levels than reported in tests.
The question of whether EMF is dangerous hinges on factors such as exposure intensity, frequency, and duration. Given the recent advent of the internet, cell phones, and other technologies, there's a lack of long-term studies in scientific research. Fortunately, however, we have a degree of control over all of these factors (more to come on that below).
EMF radiation is becoming more prevalent in our wireless world, evident in the multitude of Wi-Fi connections available on our phones and computers. With this increasing exposure and the slower pace of scientific research, following the precautionary principle — taking preventive action in the face of uncertainty — appears to be a sensible approach. This runs alongside the ALARA (As Low As Reasonably Achievable) principle in radiation safety. This strategy emphasizes minimizing exposure to EMF to the lowest practical level, considering the potential health risks associated with electromagnetic radiation.
To help manage and reduce exposure, I've compiled a list of effective measures. While complete avoidance of EMF may be unrealistic in today’s world, proactive management is well within our reach
What To Do About EMF
Rule #1: Create Distance
The single best thing you can do is have a distance between you and any EMF device This is due to the inverse square law of physics. It means that a specified physical quantity or intensity is inversely proportional to the square of the distance from the source of that physical quantity. In simpler terms, if you double the distance from a source, the intensity of the effect decreases by a factor of four (2 squared).
When it comes to EMFs, the distance you should stay away depends on the amount of radiation emitted. When it comes to powerlines, for example, standing even 40 meters away from a powerful 500 kV line means that you are still exposed to 21mG of radiation whereas this would be 0mG for the typical 25 kV line.
When it comes to devices like the Amazon Echo and Google Home, this distance becomes much smaller. In fact,
the manuals for the Amazon Echo and the Google Home give us clear warnings to adhere to this law and stand at least 20cm (~8 in) away. The Echo, for example, warns,
“…This device should be installed and operated with a minimum distance of 20cm between the radiator and your body. The remote control meets the RF exposure requirement of low power devices under portable operation. Nevertheless, it is advised to use the Products in such a manner that minimizes the potential for human contact during normal operation.”
Knowing the exact amount of radiation your environment and devices are emitting is impossible. When it comes down to it, the things we’re exposed to more often tend to be in our home or office such as routers, phones, and smart appliances.
EMF is always strongest nearest the source. A good rule of thumb then is to keep all of these devices a minimum of 3 feet away from your body as much as possible.
Here are some other practical strategies for minimizing your EMF exposure.
Cell Phones & Laptops
Use wired headphones and speaker mode: Avoid holding your phone against your ear. The further away it is from important parts of your body (especially important parts like the head and genitals) the better. Somewhere in the fine print, your own phone probably warns you about this (iPhone example: “To reduce exposure to RF energy, use a hands-free option, such as the built-in speakerphone, headphones or other similar accessories.”)
Use hardwired connections. Hook up an ethernet cable to your computer or laptop. You can get an adapter like this. Avoid wireless tech when you don’t need it, such as wireless keyboards and mouses.
Keep your device away from you:
Don’t put your laptop on your lap. If you must, use a laptop shield that goes between your body and the computer.
Don’t put your phone in your pocket. If you must, put it in your back pocket, further away from your goods. Or use an EMF radiation-blocking cellphone case.
When driving, keep it on the passenger seat (assuming you don’t have a passenger).
Put your phone further away when sleeping: The easiest time to keep your phone away from us tends to be the most difficult. Apparently, 75% of people sleep with their phones under their pillows. The proximity of your phone to your body is linked to worse sleep quality as well as higher amounts of EMF exposure leading to the potential increased risk of health concerns like brain tumors. Keep your phone in another room.
Limit Bluetooth devices: If the choice is the use of Bluetooth or holding a phone next to your head then choose Bluetooth, however, better options are generally speakerphone (while keeping it as far away as possible) and the use of airtube headsets. Airtube headsets minimize direct EMF exposure to the head and brain by using a hollow tube to transmit sound.
Turn off Bluetooth mode when not in use. Enabling the Bluetooth function on your phone or computer, even when not actively using a Bluetooth device, increases the signal strength as it continuously searches for a syncable device meaning higher EMF emissions.
Put your phone in airplane mode: Putting your phone in airplane mode when not in use is a simple and effective way to reduce radiofrequency (RF) radiation. In airplane mode, your phone's wireless transmission functions are turned off.
Avoid weak signal areas: Making calls when the signal is weak can lead to your phone emitting higher levels of radiation to maintain a connection.
Consider EMF protection: There are a lot of products out there but lots of scams too. A reputable brand is DefenderShield which makes a variety of protective products to limit EMF including EMF radiation for your tablet/iPad, cellphone case, and laptop as well as Airtube headsets, a fanny pack, an EMF protection hooded jacket, and an EMF protection blanket (which many people use on flights and in bed when using their laptop).
Consider an EMF meter. You can get an EMF meter from Amazon to tell you exactly how strong the EMF radiation is in your environment and which devices produce the most. This helped me to better conceptualize the impact of it with a variety of devices such as toys and appliances.
Home
Put your Wifi on a timer: Hook your Wifi router up to a wall timer to shut it off for the hours you are sleeping. Given the restorative power of sleep, this is arguably one of the best ways to mitigate the damage of EMF. If you wear a Smartwatch (hopefully on airplane mode) then track your deep sleep to see the improvement once you do this.
Keep your Wifi router away from high-traffic areas in the home.
Home buying and renting considerations: To reduce your EMF exposure, avoid purchasing a home located within a quarter-mile of high voltage power lines, near a cell phone tower or 5G antenna, or near power lines, especially transformers. Look for one of the many interactive maps out there to determine how close your house is to these locations.
Refuse (or shield) Smart Meters. Smart meters eliminate the need for meter readers and are becoming the norm. We avoided one in our old home for years until we moved out. In our new house, one was already in stalled so we put a shield on it.
Smart Home avoidance: Refraining from using "smart" appliances can reduce the number of EMF sources in your environment. These devices, such as thermostats, locks, appliances, and Robovacs continuously emit RF radiation.
Use a wired security system. If you use a security system, make sure it’s not a wireless version.
Be aware of lesser-known EMF radiation-emitting devices. While cell phones and cell towers are the obvious culprits, things like electric blankets, printers, and baby toys are some powerful ones that fly under the radar.
Kids
If you let them play with a phone, make sure it’s on airplane mode.
Any TV or videos they watch should be from a mounted source (e.g. a TV).
If you walk with your kids in a stroller, keep it away from the handlebars since the phone is so close to their skulls. Instead, keep it in your back pocket or a backpack. or you can just put it on airplane mode or use an EMF cellphone case like I do.
Minimize the use of tablets. Put it on airplane mode if you can and use a tablet/iPad EMF Radiation Protection Case if you can’t.
Keep the Wifi router away from the play areas and in a higher location, at least 3 feet away from their bodies.
Avoid using devices that don’t need a Wifi or Bluetooth connection (e.g. baby monitors, sleeping sensors, sound machines). When you do use devices that emit EMF, make sure they are low-EMF ones (examples below) and make sure they’re at least 3 feet away from the child at all times.
Avoid electronic toys that sync up. I used an EMF meter around the house to do an exposure evaluation for a while to determine the worst offenders. The winners were the Linkimal toys we had in the house.
When you get home from work, put your phone in a spot away from your kids. Make it a habit to improve more than your EMF exposure.
Use Low-EMF Products
If you must use EMF products, use low-EMF ones. Here are some examples of one we use:
Baby monitors: The best low-emission baby monitor on the market is the MoonBaby Baby Monitor which boasts magnetic field levels of < 0.1mG.
Sound machine: We use the Yogasleep sound machine which is low-EMF, not connected to Bluetooth or Wifi, and it is very durable. The only issue is a small light which we put a piece of electrical tape over. The less portable and still low-EMF version is the Dohm® Classic Sound Machine.
Sauna blanket: The HigherDOSE sauna blanket is low-EMF at 0.1mG whereas other sauna products get as high as 1.5mG. Plus it’s made with non-toxic materials.
Smartwatch: I specifically chose the Garmin 245 because it is one of the few watches out there with airplane mode. I keep it on airplane mode 99% of the time.
Cell phone: I chose the Google Pixel 4a as my latest phone because it has an audio jack where I can plug in headphones instead of having to use Bluetooth. While this option seems to be much more rare than in the past some phones still make it like the Samsung Galaxy A14 5G.
Nutrition & Health
Diet: Consuming a diet rich in antioxidants can help counteract the oxidative stress associated with EMF exposure. Antioxidants, like vitamins C and E, have been shown to mitigate cellular damage. Natural forms are found in berries, nuts, leafy greens, and coffee. I also top off my stores with a multivitamin and a Super Greens powder.
Magnesium: Magnesium is important in mitigating oxidative stress and inflammation, which are associated with exposure to electromagnetic fields. Magnesium also helps support the body's natural defense mechanisms, promoting overall cellular health in the context of EMF exposure. About 75% of people don’t get enough magnesium. Natural forms are found in legumes, nuts, dark leafy greens, and dark chocolate (>70%), I take it every night before bed. My two favorite kinds are Solaray Magnesium Glycinate and Life Extension Neuro-Mag Magnesium L-Threonate.
Omega-3: Omega-3 fatty acids are known for their anti-inflammatory properties and promoting brain health. Incorporating omega-3-rich foods, such as fatty fish and flaxseeds, into the diet may contribute to overall cellular health and resilience, offering protective effects against environmental stressors like EMFs. Natural sources are fatty fish, flaxseeds, and walnuts. My favorite supplemental form is PerformanceLab Omega 3.
Grounding: Grounding, or earthing, involves direct skin contact with the earth's surface, which may help mitigate damage from EMF exposure by facilitating the transfer of electrons from the ground to the body, reducing oxidative stress and inflammation. Learn more about grounding here.
Get healthier: The less healthy we are the more likely that all toxins, including EMF radiation, have the potential to harm us. Start with addressing the six dimensions of health: movement, nutrition, stress management, sleep, socialization, and mindset. Sign up for my newsletter to get the free PDF to find out how you fare in these six areas.
To learn more about best practices, kid’s safety, pregnancy, and more when it comes to EMF, go to EMFEmpowerment.com.
What I Do
Ever since becoming aware of the potential health impact of EMF exposure, especially with the increased vulnerability of children, I became serious about limiting our family's exposure, particularly around the birth of our first child. Implementing precautionary measures, I prioritize the foundational components of our home, such as clean drinking water and filtered air, recognizing that the health of our cells is integral to overall health and well-being.
That being said, I’m far from living off the grid with a Faraday cage around my house. We use Alexa, I workout using Bluetooth headphones, and I run my blog/podcast from a laptop. I acknowledge that there is some level of risk inherent to modern living, I do these things knowing that >90% of my exposure is minimized thanks to the above precautions I take.
Despite the benefits of wireless technology, ranging from the ability to communicate from the world at 30,000 feet to family dance parties with Alexa, I'm also mindful of the unnecessary and more harmful aspects, akin to the way smoking was once perceived. By addressing potential risks and adopting a balanced approach, I strive to ensure the well-being of my family while enjoying the conveniences of modern life.
Takeaway
This comprehensive exploration of electromagnetic fields (EMFs) and their impact on human health scrutinizes the intricate dynamics surrounding these pervasive forces in our digital age. Scientific scrutiny reveals a range of health concerns associated with EMF exposure, leading the World Health Organization to classify them as possible human carcinogens.
The intricate interplay of EMFs with human biology involves mechanisms such as ion channel activity, free radical formation, cellular stress response, DNA damage, and effects on cellular signaling pathways and mitochondrial function. The advent of 5G technology introduces new considerations, such as a denser network of small cells and beamforming technology, amplifying the complexity of EMF's impact.
Despite a growing body of evidence, the United States lacks federal restrictions on overall EMF exposure, emphasizing the importance of the precautionary principle in managing potential risks. This principle encourages proactive steps, from maintaining distance to utilizing protective measures for devices, to reduce EMF exposure. The slow manifestation of consequences, the invisibility of these rays, and the widespread nature of EMF risks contribute to a challenging landscape for individuals seeking to minimize exposure promptly.
Advocating for the ALARA (As Low As Reasonably Achievable) principle in radiation safety, this approach underscores the significance of minimizing EMF exposure to the lowest practical level, considering potential health risks associated with electromagnetic radiation.
Practical steps to minimize exposure include maintaining distance from EMF-emitting devices, using wired connections, and employing protective measures for cell phones and laptops. Home-related strategies involve putting Wi-Fi on a timer, avoiding smart meters, and considering EMF levels when purchasing a home. Recommendations for children include limiting device use and opting for low-EMF products.
Waiting for conclusive evidence before taking action may echo historical scenarios, such as the delayed acknowledgment of smoking hazards, highlighting the need for a proactive and informed approach in navigating the evolving landscape of wireless technology for the sake of public health.
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