Do You Do These 5 Things With Your Cellphone That Health Officials Say You Shouldn’t?
By April M. Short
The California Department of Public Health has just released the first-ever guidelines on avoiding too much exposure to the radiation cellphones emit. State officials said one of the reasons for releasing the guidelines is that statistics show cellphone use is at an all-time high, with 95 percent of Americans using cellphones each day, Pew Research Center noted.
Karen Smith, of the state health department, said there is widespread public concern over cellphone safety, according to a San Francisco CBS station.
Perhaps another reason the guidelines are coming out now is due to pressure from researchers and others.
Psychologist and UC Berkeley professor Joel Moskowitz sued the health department in 2009 for its refusal to release information on the risks of cellphone use to the public. He won the lawsuit this spring. "People are being injured and harmed by the delay in having this information accessible to them," Moskowitz told San Francisco's CBS News affiliate.
Cellphone use may increase the risk of cancer, but the scientific evidence so far is inconclusive, mainly due to the relatively short period of time cellphones have been around.
Cellphone radiation could be harmful due to the type of radio waves the devices emit: non-ionizing radiation. Tissues close to phone antennas—which exist inside of every smartphone—can be heated by the radiation, as the FDA, American Cancer Society and National Cancer Institute all recognize. When you hold your phone up to your head, those nearby tissues include your ears and brain.
Some studies have linked cellphone radiation exposure with brain tumors and other brain cancers, as the American Cancer Society acknowledges, but most studies have not shown conclusive evidence one way or another. Because cellphone use has only been widespread for a few years, as ACA noted, it is impossible for any study to conclude what the long-term health effects of exposure could be.
Higher levels of exposure to non-ionizing radiation are known to impact the health of human cells and DNA, but whether cellphones can expose us to those higher levels is a question researchers are still working to answer.
AlterNet ran an article by Christopher Ketcham in 2011 exploring the widespread reports of cellphones and WiFi making people and animals sick. For the first time in human history, Ketcham noted, people are being exposed to electromagnetic frequencies from cellphones, WiFi and digital meters 24 hours a day. He quotes David O. Carpenter, director of the Institute for Health and the Environment at the State University of New York, who said, "Radio frequency radiation has a number of biological effects which can be reproducibly found in animals and cellular systems. We really cannot say for certain what the adverse effects are in humans. But the indications are that there may be—and I use the words 'may be'—very serious effects in humans."
While the National Cancer Institute's official stance is that cellphones likely do not emit high enough levels of radiation to affect human health, at least in the short term, its fact sheet on cellphone safety states: "Radio frequency exposure from cellphone use does cause heating to the area of the body where a cellphone or other device is held (ear, head, etc.). However, it is not sufficient to measurably increase body temperature, and there are no other clearly established effects on the body from radio frequency energy."
CNN medical correspondent Sanjay Gupta warned in 2012 that the risks of cellphone radiation are largely unknown. See the video, below:
An Atlantic article from earlier this year notes that a study published in PLUS ONE concluded there is a "'significant' association between long-term mobile phone use and the risk of glioma," a type of brain tumor.
"But the actual significance of the link is questionable," the Atlantic piece stated. "The data they used spanned 11 studies between 1980 and 2016, but the researchers themselves acknowledged the evidence is limited and much of the data is 'poor quality.' The biggest takeaway, then, may be their conclusion that more study is needed." As in the U.S., European health experts continue to argue over the potential risks of cellphone radiation amid lack of long-term studies. A large-scale cellphone health study, the COSMOS project, is currently working to track the phone usage and health of more than half a million people across Europe. The study began in 2007 and will continue for the next two to three decades.
The New Guidelines
Since the long-term risk of cellphone use is unknown, why not take some simple, commonsense steps to reduce radiation exposure just in case? This was the apparent thought process behind California's new guidelines.
The risk of cellphone radiation exposure can increase or decrease exponentially based on some simple do's and don'ts. It's a matter of tweaking a few basic habits.
Here are five things not to do, according to the California guidelines for cellphone health, How to Reduce Exposure to Radiofrequency Energy from Cellphones.
1. Don't hold your phone up to your ear.
"Use the speakerphone or a headset instead," because "wireless (Bluetooth) and wired headsets emit much less RF energy than cellphones." The guidelines also suggest sending text messages rather than talking on the phone whenever possible.
2. Try not to use your phone if you're in a fast-moving vehicle.
"Your phone puts out more RF energy to maintain connections to avoid dropping calls as it switches connections from one cell tower to the next unless it is in airplane mode," the guidelines state.
3. Avoid using your phone when you have one or two service bars showing.
"Cellphones put out more RF energy to connect with cell towers when the signal is weak," the guide notes.
4. Don't carry your phone in your pocket, bra or holster close to your body.
The guidelines suggest you carry it in a backpack, briefcase, purse or elsewhere, so that the device is kept several inches away from your body. A few inches can make a difference, it notes. Also, put phones on airplane mode when carrying them close as the devices don't emit RF energy when in airplane mode.
5. Never sleep with your phone under your pillow or near your head.
Karen Smith from the state health department suggests keeping your phone at least an arm's length away from your body when sleeping. You should also turn your phone off or on airplane mode while you sleep, the guidelines note.
Reposted with permission from our media associate AlterNet.
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Since even moderate-intensity workouts offer a slew of benefits, walking is a good choice for people looking to stay healthy.
How to Rock Your Walk<p>Walking isn't just fun and healthy. It's accessible.</p><p>"Walking is cheap," says Dr. John Paul H. Rue, a sports medicine doctor at <a href="https://mdmercy.com/" target="_blank">Mercy Medical Center in Baltimore</a>. "You can do it anywhere at any time; [it] requires little to no special equipment and has many of the same cardio benefits as running or other more intense workouts."</p><p>Want to up your walking game? Try the tips below.</p>
Use Hand Weights<p>Cardio and strength training can go hand-in-hand when you add weights to your walk.</p><p>A <a href="https://journals.lww.com/acsm-msse/Fulltext/2019/03000/Associations_of_Resistance_Exercise_with.14.aspx" target="_blank">2019 study</a> found that weight training is good for your heart, and <a href="https://www.mayoclinicproceedings.org/article/S0025-6196(17)30167-2/abstract" target="_blank">research</a> shows it reduces the risk of developing a <a href="https://www.healthline.com/health/nutrition-metabolism-disorders" target="_blank">metabolic disorder</a> by 17 percent. People with metabolic disorders have a higher chance of being diagnosed with high cholesterol, high blood pressure, and diabetes.</p><p>Rue suggests not carrying weights for your entire walk.</p><p>"Hand weights can give you an added level of energy burning, but you have to be careful with these because carrying [them] over a long period of time or while walking could actually lead to some overuse injuries," he says.</p>
Make It a Circuit<p>As another option, consider doing a circuit. First, put a pair of dumbbells on your lawn or somewhere in your home. Walk around the block once, then stop and do some bicep curls and tricep lifts before walking around the block again.</p><p>Rue recommends <a href="https://www.healthline.com/health/exercise-fitness/running-with-weights" target="_blank">avoiding ankle weights</a> during cardio workouts, as they force you to use your quadriceps rather than hamstrings. They can also cause muscle imbalance, according to the <a href="https://www.health.harvard.edu/staying-healthy/wearable-weights-how-they-can-help-or-hurt" target="_blank">Harvard Health Letter</a>.</p>
Find a Fitness Trail<p>Strength training isn't limited to weights. You can get stronger by <a href="https://www.healthline.com/health/bodyweight-workout" target="_blank">simply using your body</a>.</p><p>Often found at parks, fitness trails are obstacle courses with equipment for pullups, pushups, rowing, and stretches to build upper and lower body strength.</p><p>Try searching "fitness trails near me" online, checking out your local parks and recreation website, or calling the municipal office to <a href="https://calisthenics-parks.com/" target="_blank">find one</a>.</p>
Recruit a Friend<p>People who workout together stay healthy together.</p><p><a href="https://bmcgeriatr.biomedcentral.com/articles/10.1186/s12877-017-0584-3" target="_blank">One study</a> showed that older adults who exercised with a group improved or maintained their functional health and enjoyed their lives more.</p><p>Enlist the help of a walking buddy with a regimen you aspire to have. If you don't know anyone in your area, apps like <a href="https://www.strava.com/" target="_blank">Strava</a> have social networking features so you can get support from fellow exercisers.</p>
Try Meditation<p>According to the <a href="https://www.nccih.nih.gov/research/statistics/nhis/2017" target="_blank">2017 National Health Interview Survey</a>, published by the National Institutes of Health, meditation is on the rise, and for good reason.</p><p>Researchers <a href="https://pubmed.ncbi.nlm.nih.gov/29616846/" target="_blank">found</a> that mind-body relaxation practices can regulate inflammation, <a href="https://www.healthline.com/health/biological-rhythms" target="_blank">circadian rhythms</a>, and <a href="https://www.healthline.com/health/glucose" target="_blank">glucose</a> metabolism, as well as lower <a href="https://www.healthline.com/health/high-blood-pressure-hypertension" target="_blank">blood pressure</a>.</p><p>"Any form of exercise can be turned into a meditation of some type, either by the surroundings you are walking in, like a park or trail, or by blocking out the outside world with music on your headphones," Rue says.</p><p>You can also play a podcast or download an app like <a href="https://www.headspace.com/headspace-meditation-app" target="_blank">Headspace</a> that has a library of guided meditations to practice while you walk.</p>
Do Fartlek Walks<p>Typically used in running, fartlek intervals alternate periods of increased and decreased speed. These are <a href="https://www.healthline.com/nutrition/benefits-of-hiit" target="_blank">high-intensity interval training (HIIT)</a> workouts, which allow exercisers to accomplish more in less time.</p><p><a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0154075" target="_blank">One study</a> showed that 10-minute interval training improved <a href="https://www.healthline.com/health/metabolic-syndrome" target="_blank">cardiometabolic</a> health, or lowered the risk of heart disease, stroke, and diabetes, just as well as working out at a continuous pace for 50 minutes.</p><p><a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0111489" target="_blank">Research</a> also shows that HIIT workouts increase muscle <a href="https://www.healthline.com/health/fast-twitch-muscles" target="_blank">oxidative</a> capacity, or the ability to use oxygen. To do a fartlek walk, try walking at an increased pace for 3 minutes, slow down for 2 minutes, and repeat.</p>
Gradually Increase Pace<p>A faster walking pace is associated with a lower risk of <a href="https://www.healthline.com/health/copd" target="_blank">chronic obstructive pulmonary disease (COPD)</a> and respiratory diseases, according to a <a href="https://pubmed.ncbi.nlm.nih.gov/30303933/" target="_blank">2019 study</a>.</p><p>Still, it's best not to go from a stroll to an Olympic-worthy power walk in a day. Instead, increase your pace gradually to prevent injury.</p><p>"Start by walking at a brisk pace for about 10 minutes per day, 3 to 5 days per week," Rue says. "Once you've done this for a few weeks, increase your time by 5 to 10 minutes per day until you get to 30 minutes."</p>
Add Stairs<p>You've likely heard that taking the stairs instead of an elevator is a way to add more movement into your daily routine. It's also a way to step up your walking. Stair climbing has been shown to <a href="https://www.sciencedirect.com/science/article/pii/S2211335519301123?via%3Dihub" target="_blank">decrease the risk of mortality</a> and can easily add a bit more challenge to your walk.</p><p>If you don't have stairs in your home, you can often find them outside a local municipal building, train station, or at a high school stadium.</p>
Is Your Walk a True Cardio Workout?<p>Not all walks are equal. A walk that's too leisurely may not provide enough burn to qualify as cardio. To see if you're getting a good workout, try to <a href="https://www.healthline.com/health/how-to-check-heart-rate" target="_blank">measure your heart rate</a> using a monitor.</p><p>"A target goal for a good walking workout heart rate is about 50 to 70 percent of your maximum heart rate," Rue says, adding that maximum heart rate is <a href="https://www.healthline.com/health/fitness-exercise/fat-burning-heart-rate" target="_blank">typically calculated</a> by 220 beats per minute minus your age.</p><p>You can also monitor how easily you can carry on a conversation while you walk to gauge your heart rate.</p><p>"If you can walk and carry on a normal conversation, that's probably a lower intensity walk," says Rue. "If you are slightly breathless but can still have a conversation, that's probably a moderate workout. If you are out of breath and can't talk normally, that's a vigorous workout."</p>
Takeaway<p>By shaking up your routine, you can add excitement to your workout and reap even more rewards than a basic walk provides. Increasing the pace and intensity of a workout will make it more effective.</p><p>Simply pick your favorite variation to add some spice to your next walk.</p>
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