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Balancing Tech Use and Health: Minimizing EMF and RF Risks in Everyday Life

Disclaimer

I want to preface this by saying I don’t believe it’s possible to remove every harmful thing from our lives. Our culture simply isn’t designed for that. What we can do is limit risks where possible and live our lives without giving in to constant stress over things we can’t control. So, if you're prone to paranoia or feel sensitive learning about potentially harmful inputs, this post might not be for you. Also, I’m not claiming to be an expert—I’m just sharing what I’ve researched.


The Rapid Expansion of Tech


I’m a high-tech user. My phone is practically glued to my hand, I often have an AirPod in my ear from morning till night, and I’m always on my computer. Collectively, my family has more tech gadgets than I can count: smart pods, multiple laptops, desktops, iPhones, iPads, smartwatches, AirPods, and countless smart lights. I love technology. I thrive on staying on the cutting edge, finding ways to make tech work for me. I think technology is beautiful. But I’ve also been hearing about more and more older adults experiencing health issues related to prolonged exposure to electromagnetic waves, which has led me to start questioning what potential risks come with our beloved gadgets.


What concerns me most is the lack of long-term research. Technology has moved so fast—think about it: the first iPhone came out in 2007, when I was in junior high. Facebook wasn’t much older than that, and Instagram followed a few years later. By the end of my freshman year, 72% of teenagers aged 12-17 had a cell phone (Lenhart, 2009). Now, here I am at 30, realizing my generation is the first to have grown up with tech around us 24/7. We won’t see the full effects of this exposure for another 30-40 years, and that’s a little intimidating. My kids have been surrounded by tech since birth—cell phones, tablets, Bluetooth, Wi-Fi… that’s a lot to consider.


So, what are the risks of technology?


I’m always on the lookout for what I call ‘red flag statements.’ Phrases like ‘there’s no definitive proof that it’s harmful,’ ‘the risk is minimal,’ or ‘there’s some debate as to whether there are adverse effects’ always make me pause. And here we are again with those red-flag statements when discussing electromagnetic radiation. According to most scientific sources, there’s no definitive proof that handheld devices and home tech are harmful. Regulatory bodies like the FCC in the U.S. and the ICNIRP in Europe set SAR limits (Specific Absorption Rate), which measures how much RF energy your body absorbs. While they’ve deemed certain levels “safe,” the reality is we don’t know enough yet. It feels similar to when the EPA said certain pesticides had minimal risk, only to retract that once more research came out (example here). The truth is, we simply haven’t had enough time to study the long-term effects. Just like we once underestimated the dangers of smoking, pesticides, and other harmful practices before the research caught up, I have a feeling that prolonged exposure to electromagnetic radiation could be the next big “oops.” What will we know in 40 years that we don’t know now? Rather than wait to find out, I’ve decided I’d rather take proactive steps, even if I end up being overly cautious, than do nothing and regret it later.


What are EMF and RF Waves?


Electromagnetic fields (EMFs) are all around us, both naturally and from human-made sources. Naturally occurring EMFs come from the Earth itself, as well as from cosmic sources like the sun and other stars. For example, the Earth’s magnetic field is a natural EMF. Natural forms of EMF have always been a part of our environment.


On the other hand, human-made EMFs are generated by our technological advancements—think of everything from power lines and home appliances to cell phones and Wi-Fi routers. These man-made forms of EMF are relatively new, having only been introduced with the rise of electricity and wireless technology over the past century. The main concern with human-made EMFs is the sheer increase in exposure due to our heavy reliance on technology. According to the World Health Organization (WHO), the most common sources of EMF in modern life include mobile phones, Wi-Fi networks, and broadcasting towers, all of which generate radio frequency (RF) waves, a type of non-ionizing EMF. (WHO, 2016) It's helpful to note that EMF refers to a broader category of frequency fields, while RF specifically refers to the radio frequency portion of the EMF spectrum.


Almost all devices emit EMFs and RF radiation to varying degrees. There are high-frequency EMFs, like X-rays, that are known to cause ionizing radiation, which damages DNA and cells. Then there are low-frequency EMFs, such as those emitted by our everyday tech, that are classified as non-ionizing, meaning they are “not known to cause direct DNA or cellular damage” (National Cancer Institute, 2022). See? There's another one of those red-flag statements. 


Non-ionizing radiation, like that emitted by cell phones and Wi-Fi, is generally considered safer than ionizing radiation (such as X-rays) because it does not carry enough energy to break molecular bonds in DNA. While we don’t yet have conclusive evidence linking prolonged exposure with severe health risks, some studies suggest possible connections to headaches, sleep disturbances, increased stress levels, and anxiety. Additionally, animal studies have shown some significant adverse biological effects as a result of prolonged exposure to EMF emissions. (Kivrak et al., 2017), (Röösli et al., 2021), (NIH, 2018) 


It’s also worth noting that several European countries have implemented precautionary measures due to ongoing uncertainty. For example, France has banned Wi-Fi in nurseries (EHT, 2015), and several international health bodies recommend reducing prolonged exposure, especially for children (EWG, 2021). 


EMF/RF Emissions in Various Devices


I’ve come to the conclusion that reducing risk—without dramatically altering my lifestyle—is the best approach. Cell phones, laptops, desktops, Wi-Fi routers, Bluetooth devices, and smart lighting systems all emit RF radiation. Cell phones and laptops emit RF radiation through wireless communication and generate low-frequency EMFs from their components, and Wi-Fi routers continuously emit RF radiation as they transmit data. Smart lighting systems connected via Wi-Fi or Bluetooth also contribute to EMF exposure. Additionally, prolonged screen use from laptops and desktops can expose users to blue light, which is a whole separate topic I am not going to tackle today. The general ranking of these devices, from the highest EMF and RF emissions to the lowest, looks something like this (Chiaramello et al, 2019)


  1. Wi-Fi Routers: Constantly transmitting and receiving data over long distances, producing high levels of RF radiation.

  2. Cell Phones: Emit significant RF radiation, especially when making calls or using data, and generate low-frequency EMFs from their batteries.

  3. Home Pods (e.g., Alexa, Siri, Google Home): Continuously connected to Wi-Fi, emitting moderate levels of RF radiation.

  4. Smart Watches (Apple, Fitbit, Garmin, etc.): Emit RF radiation from Bluetooth, Wi-Fi, and cellular connections, but generally lower levels than phones due to smaller size and power usage.

  5. AirPods and Other Bluetooth Earbuds: Emit RF radiation from Bluetooth, though the exposure is lower than phones since they don’t transmit as much data.

  6. Laptops: Emit moderate levels of RF radiation when using Wi-Fi or Bluetooth, along with low-frequency EMFs from the power supply and internal components.

  7. Desktops: Similar to laptops, but emit less RF radiation because they are less likely to use wireless communication. However, they can emit low-frequency EMFs from their power supply.

  8. Smart Lighting Systems: Emit relatively low levels of RF radiation and EMFs, especially when using protocols like Bluetooth or Wi-Fi for wireless communication.


A good rule of thumb is to maintain a distance of 1-2 meters (3-6 feet) from these devices whenever possible. I was relieved to learn my smart lighting system falls on the lower end of EMF emissions, and the lights are always a safe distance away. In contrast, I have been rethinking my constant exposure to cell phones, home pods, and smart watches. My home pod is almost always 6 feet away as I have them tucked away in corners for the most part, but my cellphone is always in my back left pocket and my apple watch is strapped to my wrist 24/7. Of course my next question was, “Is there a way to cleanse EMF and RF radiation from my system?” 


Can you cleanse EMF/RF waves from your system?


Short answer: no. There’s no research suggesting you can “cleanse” EMF/RF radiation from your body once absorbed. However, grounding (or earthing) is a popular practice in some health circles. While scientific backing is limited, I do think there could be something to it. I also believe in the body’s natural ability to heal itself. By giving your body the right support—time, nutrients, and opportunity—it can recover from most toxins and waste. So, this brings me to giving my body that “time off” and reducing my exposure where possible.


Minimizing EMF and RF Risks


I’ve never liked sleep. It feels like lost time. But lately, I’ve started seeing it differently. Sleep could be a time where I give my body a break from EMF exposure. I’m not using any devices while I sleep, so why keep them on? Turning off my Wi-Fi router and unplugging devices before bed can give me a solid 8-10 hours free of electronic emissions. That also helps me avoid the late-night social media doom scrolling and unnecessary work stress that hits my inbox after hours.


I don’t see much downside to making this change. It might even help me break my workaholic tendencies and get back into reading physical books. Most importantly, though, it could make me a more present parent. By giving myself this device-free time, I’ll naturally focus more on engaging with my kids rather than getting distracted by work or social media, which I’m guilty of far too often.


So, that’s going to be my first step as I continue researching how our devices affect us. Each night, I’ll turn off our devices and unplug the Wi-Fi, letting the house go “dark.” The only thing I’ll miss is using my smart lights as an alarm. I love how they brighten like sunlight in the morning—so much so that I haven't needed to set an alarm anymore. But in the grand scheme of things, it’s a small price to pay.


What’s next?


In addition to unplugging devices at night, I’m looking into EMF/RF-blocking phone cases, bags, and holsters to carry my phone without keeping it on my person all the time. I’m also considering switching to wired headsets to reduce Bluetooth exposure. It’s not about going completely off-grid; it’s about making small changes to lower potential risks.


The last piece of the puzzle will be figuring out what to do about my smartwatch. I’ve noticed that after wearing it for a while, I start to experience joint pain and reduced mobility in my hand, but I’ve always attributed that to my other medical conditions. I rely on it heavily for work, notifications, exercise, heart rate monitoring, and more. My kids also have watches, which help me keep them safe, stay aware of their location, and ensure they can reach me in an emergency. This adjustment will be tricky and will need careful consideration.


There’s a lot more research to be done, and I’ll keep learning as I go. In the meantime, I’m focusing on staying aware, asking questions, and keeping harmful inputs low while still enjoying all the amazing things technology has to offer.


Sources

Chiaramello, E., Bonato, M., Fiocchi, S., Tognola, G., Parazzini, M., Ravazzani, P., & Wiart, J. (2019, March 17). Radio frequency electromagnetic fields exposure assessment in Indoor Environments: A Review. International journal of environmental research and public health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6466609/



France: New National Law Bans WIFI in Nursery School!. Environmental Health Trust. (2015, February 18). https://ehtrust.org/france-new-national-law-bans-wifi-nursery-school/#:~:text=On%20January%2029%2C%202015%2C%20the,of%20children%20under%203%20years%E2%80%9D.


Kıvrak, E. G., Yurt, K. K., Kaplan, A. A., Alkan, I., & Altun, G. (2017). Effects of electromagnetic fields exposure on the antioxidant defense system. Journal of microscopy and ultrastructure. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6025786/



Moon, J.-H. (2020, November). Health effects of electromagnetic fields on children. Clinical and experimental pediatrics. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7642138/


Röösli, M., Dongus, S., Jalilian, H., Feychting, M., Eyers, J., Esu, E., Oringanje, C. M., Meremikwu, M., & Bosch-Capblanch, X. (2021, December). The effects of radiofrequency electromagnetic fields exposure on tinnitus, migraine and non-specific symptoms in the general and working population: A Protocol for a systematic review on human observational studies. Environment international. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8484767/


Study: Wireless radiation exposure for children should be hundreds of times lower than current federal limits. Environmental Working Group. (2021, August 5). https://www.ewg.org/news-insights/news-release/2021/07/study-wireless-radiation-exposure-children-should-be-hundreds


U.S. Department of Health and Human Services. (2018, November 1). High exposure to radio frequency radiation associated with cancer in male rats. National Institutes of Health. https://www.nih.gov/news-events/news-releases/high-exposure-radio-frequency-radiation-associated-cancer-male-rats


World Health Organization. (2016, August 4). Radiation: Electromagnetic fields. World Health Organization. https://www.who.int/news-room/questions-and-answers/item/radiation-electromagnetic-fields


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