Red light therapy seems to be a new and trendy thing to do in the wellness community; however, the therapeutic benefits of red light have been long understood.  In fact, natural light in general is one of the most simple, yet profound health promoting forces available to us. Full-spectrum light has a multitude of positive effects on our hormonal system and cell’s ability to produce energy.  On the contrary, the absence of light (a light deficit), chronic exposure to darkness or unhealthy light (blue light), can have a major negative effect on our health.

Perhaps only 10 or so years ago, concerning oneself with a lack of light would not exist. However, something that has become apparent to me recently, is the winter-mimicking effects of the modern world. The average person today is either recommended to “avoid” the sun, or does so habitually, without awareness, spending long periods indoors, under florescent lighting, or in front of a computer screen. Such recommendation and modern habits are creating a society of chronically fatigued, aged, weak and light deficient people.

The Need for Light

It’s no coincidence that the sunniest places on Earth have such large populations (i.e. California, Texas, Florida). There is a primitive draw for most to want to live in sunnier, warmer climates. We do not need scientific reenforcement to get in the Sun – most people enjoy the energizing warmth that sun light provides.

However, the science is well established; exposure  to sun light (and any full-spectrum, natural light) along with warmer temperatures supports the metabolism, improves our mood, strengthens the immune system and de-stresses the body. In essence, the multitude of beneficial effects that quality light provides traces back to its effect on cellular energy production. Sun light activates the enzymes responsible for proper cellular energy production in the mitochondria, improving our body’s ability to handle stress of all sorts.

In comparison, the cumulative effects of our modern-day light deficit not only reduces our cells ability to produce energy, but in a cascade fashion, decreases the strength of our immune system and ability to handle stressors. In this way, darkness is a stress by definition, because it impairs energy production. Anything that interferes with cellular energy production results in oxidative stress and therefore, inflammation and disease.

Symptoms of a Light Deficiency

It’s quiet obvious that summer weather and light motivates people more than winter conditions. There are many factors involved with this; the increased production of cellular energy, higher levels of vitamin D and testosterone, and better circulation, all which motivate people and consequently drive up the functioning of the metabolism and the immune system. On the contrary, in all ways, the opposite can be said regarding the winter months, largely due to lack of light.

Both the winter months, and the average modern lifestyle (which heavily mimics winter) attribute to a light deficiency. During the winter (or under the influence of darkness) the body shifts to stress metabolism; i.e, low pulse rate, low body temperature, sleepiness, fatigue, depression, anxiety, weight gain, PMS, food cravings, low immunity (colds/flus), etc.

While most attribute the “flu season” to the cold (which is an attributing factor, slowing the metabolism), the lack of light additionally slows the metabolism and energy production therefore, accumulatively resulting in weaker immunity.

Specifically speaking, most illness has a strong associated with bacterial endotoxin (lipopolysaccharides), which are defensive toxins made by gut bacteria, along with an excess of stress hormones, such as adrenaline and cortisol. All three of these factors tend to increase during chronic exposure to darkness, cold and a lack of bright light. It is well known that these stress chemicals suppress metabolism, weaken immunity, decrease blood flow to the intestines, and attribute to fat storage on the belly and back. Add in the decreased levels of vitamin D during winter months, and together we have a perfect recipe for low immunity and susceptibility to infection.

In addition to chronic stress hormone and endotoxin production, light deprivation can also create a progesterone deficiency. Progesterone is an anti-stress, adaptive hormone, that otherwise blocks the overproduction of cortisol, aldosterone, estrogen, and prolactin. However, when progesterone is low, these hormones are unopposed creating many ill effects like hair loss, PMS symptoms, low sex drive, fatigue, mood imbalances, and weight gain.

Last but not least, a light deficiency or exposure to darkness causes a chronic rises in melatonin and adrenaline as well. Now most people consider melatonin and its derivative serotonin to be healthy neurotransmitters. However, both of these chemicals have the primary functioning of slowing the metabolism and making you sleepy, and are not associated with well-being (you can get quality sleep without them!). The truth is, chronically elevated levels of melatonin inhibit progesterone production and lower thyroid hormone (slowing metabolism). Melatonin and adrenaline also both liberate stored PUFA, which when freely circlating in the body increase the production of cortisol and estrogen, which further inhibit energy production. This chemical condition is that of chronic stress and it directly suppresses the metabolic system, and therefore energy and immunity.

In conclusion, whether as a result of winter, chronic darkness, insufficient time outdoors in the sun (modern life), or chronic exposure to low quality light (blue light, florescence), the results are that of stress and disease. Specifically, low progesterone, low thyroid, and high stress chemicals, leading to inflammation, low energy and weak immunity.

Correcting a Light Deficiency

The good news is that correcting a light deficiency is simple; however, depending on your job, it might not be easy. Our best defense against the stress of darkness is of course, regular exposure sun light (or other natural light). Now, if you work in an office, this might be difficult for you; however, by now you should have some motivation for having your lunch outdoors.

In addition to getting enough exposure to sun light, there are other lifestyle modifications and tools that can help your body regenerate from the stress of a modern light deficiency.

  • Quality Sleep: Youthful sleep is one of the most important and restorative activities in the battle against stress. However, the most essential factor in good sleep is not the production of melatonin; rather having a high metabolic rate and optimal body temperature. When the metabolism is working efficiently, the body temperature is ideal and inflammatory mediators (cortisol, adrenaline, etc.) are regulated, which allows the body to fully relax and drift into a deep sleep. In these ways, having a very high metabolic rate allows the body to de-stress, relax, warm up, sleep deeply, and awaken regenerated.This sort of sleep quality is not possible without proper energy production, which can be achieved by reducing stress, and supporting metabolic and thyroid function via diet and lifestyle. However, much of what people are told is “healthy” in regards to diet and supplementation is unfortunately ignorant to this regard. For example, many diets promote a low-carb protocol, calorie restriction, the avoidance of saturated fat and consumption of PUFA (flax oil, fish oil, hemp oil, etc) and the utilization of digestive irritating supplements, all of which counter our goal for improve metabolic function.  Something else, most people supplement with melatonin to improve sleep without knowing its real physiological effects.The truth is, melatonin suppresses the metabolic rate, lowers body temperature, and stimulates she production of other inflammatory mediators like nitric oxide and serotonin. So I strongly recommend avoiding the use of melatonin and instead, improve the functioning of your thyroid, perhaps supplementing with a desiccated thyroid, and consuming a pro-thyroid diet consisting of organic, easy-to-digest, adequate calories, saturated fats (and the avoidance of unsaturated fats), sufficient carbohydrates, anti-inflammatory proteins (gelatin), quality dairy, ripe fruits and quality salt.

    In practice, as discussed in my Healthy Weight Loss course, a pro-metabolic diet would include quality milk, cheese, eggs, shellfish, ripe fruit, ghee, butter and coconut oil, with supplemental vitamin E and real salt, devoid of junk food (PUFA, bad fats, riddled with chemicals, etc.)

    On the topic of diet, here’s a tip; it is known that protein (amino acids), especially in eggs, can stimulate insulin secretion, which in turn causes a rise in cortisol. However, pair your proteins with fruit (or other carbohydrates), along with healthy saturated fat (coconut oil), and salt will decrease this effect. this is the importance of eating a balanced meal! I personally start every morning with two eggs cooked in coconut oil, with salt, fresh berries, fresh orange juice and coffee with added gelatin.

    Another tip on good sleep is supporting proper circadian rhythm by getting plenty of sun light early in the morning and throughout the day will be very helpful for lowering stress chemicals and improving sleep.

  • Adequate Nutrition: Continuing the topic of nutrition, let’s explore some specific, therapeutic dietary interventions. Consuming milk, honey and salt before bed helps to improve sleep quality in many ways. First, the nutrients in these foods improve circulation, lowering aldosterone/cortisol/adrenaline, and balance blood sugar, preventing a blood sugar crash in the middle of the night. If you awaken frequently during the night, this can indicate a rise of adrenaline and cortisol in your blood stream, aka, your stressed out! However, this combination can help lower these chemicals and assist your in sleeping through the night. If you find yourself waking up in the middle of the night, try a glass of fresh orange juice with gelatin and salt to put you back to sleep. This will provide anti-stress and pro-thyroid effects that will lower cortisol and improve sleep quality.Another key feature of any “healthy diet” would include the digestibility of said food. Many “diets” overlook this factor; however, the digestibility of food is senior to its nutritional content. So, easy-to-digest foods should pervade the diet and be combined in a way that supports blood sugar. Meaning, all meals should contain a saturated fat, simple carbohydrate, and a anti-inflammatory protein source.Despite controvsery, protein from animals are generally most digestible than plants. Most plant proteins have incomplete amino acid profiles and are surrounded by indigestible plant compounds like phytates and lectins. So, protein intake from animal sources should be a minimum of 70g of protein daily. Carbohydrate intake in the form of monosaccharides (most starches will produce endotoxins), should be 1.5 to 2 time higher than protein intake to energize the body and blunt the stress response and the inflammatory mediators that accompany it. Fats should make up the rest of the diet, and be comprised of saturated fats.
  • Avoid Unhealthy Light: A simple tip to protect your body from stress would include the avoidance of fluorescent lights and blue lights. It is well documented that both of these toxic lights cause stress and interfere with mitochondrial energy production. In fact, blue light not only interferes with energy production, it induces DNA damage to the mitochondria. 1 If you work overnight shifts or in an office where you are exposed to these forms of light, then it is important to increase your sun exposure or supplement with incandescent light. Otherwise, all you need during summer months is short bouts of sun light (5-20 minutes at a time), several times daily, which will be incredibly beneficial to your health, will reduce the stress of indoors and poor light. Ideally, get as much sun light as you can while avoiding sunburn.

Red Light Therapy Continued 

For me, it’s a silly thing to think that we could possibly be “light deficient”, then again, most everything about our modern world opposes the necessary exposure to light required for good health. The truth is, most people spend 8 hours of their days indoors, under poor-quality light. With the other 8 hours of the day generally spent sleeping, that leaves only 33% of the day to get sunlight, which is usually long peaked by 5 pm.

Aside from manual labor workers, not many have the freedom to get the consistent sunlight they need to feel and be healthy. So, that is where technology comes to use, specifically the use of red light therapy.

This bright incandescent light, just like sunlight, helps our cells produce energy, synthesize protective steroid hormones like progesterone, testosterone, DHEA, and others, that help to reduce the stress hormones that result from darkness and low energy production. Since most people cannot get enough sunlight, the convenience of red light provides amazing alternative for the many health benefits natural infrared light from the sun would provide. Best of all, red light therapy isn’t a hoax, it is backed by solid research and science.

For example, research has found that that red light and low-level light therapy (LLLT), can diminish and even reverse the signs of aging. 2

That’s not all, red light exposure to the skin has a long-list of biological benefits, including:

  • The ability to repair and regenerate soft connective tissue
  • It is highly anti-inflammatory
  • Reduces edema and swelling
  • Can inhibit the side effects of radiation and chemotherapy
  • Increase healing time 3

The Miracle Benefits of Red Light 

  1. Fights Photoaging (sun damage).This is a blog post about the benefits of sun light, but just like anything else, too much can be a bad thing. In the case of sun exposure, sun burn is where the benefits of sun light take a turn. The first line of action for fighting photo aging is of course to get out of the sun before you burn. In the event of sun burn, oxidative stress and inflammation can occur, damaging the skin and leading aged skin.Red light therapy; however, can help fight the effects of photo aging. It is capable of stimulating collagen and rejuvenating damaged skin cells, and even lightening age spots. It’s can even help prevent skin cancer by improving the metabolism and fighting oxidative stress. 4
  2. Rejuvenates skin, and reduces wrinkles.In addition to hormonal imbalance, inflammation, glycation and oxidative stress, one of the major reasons our skin wrinkles as we age is because of the loss of collagen. However, one study found that Red Light therapy can improve skin complexion, skin tone, texture/feeling, while reducing skin roughness, and signs of wrinkles and fine lines, by increasing the production of collagen. 5In addition to utilizing red light to support your body natural ability to produce more collagen, you can also supplement with collagen, and eat a diet that supports the production of collagen.
  3. Reduces puffiness and swelling from edema.Red light therapy supports overall metabolic function, which means it can help with metabolic disorders like edema. In addition to increasing the metabolic rate, red light therapy stimulates the  lymph system, which can help the body eliminate toxins that would otherwise cause the cells to become “water logged”.For most, edema probably doesn’t seem like a problem, that is until you start to see it on your face, manifesting as puffy and swollen under eyes. However, edema is pretty serious issue that is preceded by chronic inflammation, hypothyroid and metabolic dysfunction. If not managed, it can lead to hair loss, heart disease and diabetes. On a positive note, red light therapy’s powerful pro-metabolic and anti-inflammatory effects can help!
  4. Heals acne, psoriasis, and eczema.As mentioned, one of the major features of red light is its powerful ability to decrease inflammation. Next to oxidative stress, inflammation is a key part of the development of most skin problems including acne, psoriasis, eczema, and more.Something else, thanks to its ability to reduce edema and inflammation, red light is miraculous for  decreasing the likelihood of scars, which are a result of fibrosis (caused by chronic inflammation).Another fascinating way that red light therapy works to improve these conditions is by its effect on vitamin D production. While not a source of D3 like the sun, it does stimulate the body to produce more vitamin D, which is essential for proper thyroid, metabolic and immune function.Lastly, just like the sun, red light therapy is directly anti-microbial, killing the inflammatory bacteria that are so prevalent in most skin problems.
  5. Treats and Prevents Cold and Flu.As discussed, the cold/flu and most illness in general is the result of a compromised immune system, caused by a slow metabolic system that allows bacterial endotoxin to enter the bloodstream. In addition to the cold/flu, other problems of low immunity, like cold sores, herpes, fatigue and viral infections can be cleared up in half the time by regular use of red light therapy or exposure to sun light.
  6. Improves Circulation.The metabolism spends 75% of its energy keeping the body temperature normal. It does so by a variety of important chemicals, all which are carried through the body via healthy circulation – another job of the metabolism. The increased circulation from red lights pro-metabolic effects, along with its anti-inflammatory benefits, makes red light a wonder therapy for improving every area of our health, including skin complexion, hair growth, energy, and more.
  7. Hair Growth.Hair loss is a complex, yet simple problem. In essence, there are three major hormones that attribute to hair loss in men and women; those are cortisol, estrogen and prolactin, all which shut down the metabolism, circulatory system, and directly starve the hair follicle of oxygen, glucose and growth hormones. This leads to an energy deficiency in the hair follicle, leading to its loss. In time, this can generate inflammation and cause the scalp to become calcified. Red light therapy helps improve hair growth in every important way; it reduces stress hormones, improves circulation and decreases inflammation. 5In fact, there are studies that show that regular use of Red Light therapy can improve hair density and thickness in just a few months. They even sell red light therapy helmets specifically to improve hair growth and thickness.
  8. Heal scars, cellulite and stretch marks.Scars are the result of imperfect healing from injuries, generated from chronic inflammation. Under acute inflammatory responses, the tissues tend to regenerate perfectly, especially of the metabolism is working efficiently. However, if the metabolism is compromised, from chronic inflammation, hormonal imbalance, stress, or hypothyroid, scars are more likely to occur.The good news is that scar-tissues, which is essentially fibrosis, can be regenerated, it just takes work. First, you want to address the underlying causes that precede scar-tissue formation (excess prolactin, cortisol, estrogen, increased parathyroid/low thyroid, leading to hormonal imbalance and therefore inflammation.) There are many factors in inflammation, considering they are connected to stress. But one important factor I talk about often is the need for dietary calcium balanced with phosphate. When phosphate is higher than calcium (chronically), it shifts the thyroid to produce parathyroid and increases prolactin, leading to edema and inflammation. I talk about more ways to address causative factors with simple dietary and lifestyle changes in my Healthy Weight Loss course.

    In addition to these dietary and lifestyle factors, one of the most effective ways to heal scars (including fibrotic scalp tissue in patterned baldness), fibrosis, cellulite, and scleroderma, is to utilize the potent anti-inflammatory benefits of red light.As discussed, red light or sunlight provides anti-inflammatory effects in a variety of mechanisms, including the reduction of stress hormone, improving cellular energy production, increasing thyroid function, vitamin D and more. However, it is also works to improve skin renewal by its stimulation of lymphatic drainage, which helps escort inflammatory toxins out of the body.
  9. Reduces Stress Hormone.The culprit of all disease, stress, is effectively handled by the use of red light therapy.In the “illness field”, there exists a variety of anti-metabolic stress chemicals, the major culprit being cortisol. In essence, when the body undergoes a stress response, be it from psychological or physiological stress, the endocrine system secretes stress hormones.In good health, the stress hormones are produced only in the amount needed, because of negative feedback from other stress inducing factors (PUFA, estrogen, lack of sleep, mental/emotional stress, etc), the stress hormones (ACTH, cortisol, adrenaline, glucagon, and prolactin), tend to increase lipolysis, liberating fatty acids and causing vicious stress cycle.

    When this occurs, it can be difficult to break free from the stress response, at least without helpful intervention. Aside from eating sufficient protein, carbs and saturated fats, relaxing the mind, and getting good quality sleep; exposure to bright sun light or red light can drastically help reduce the stress response. In fact, bright light exposure can significantly reduce plasma cortisol levels by its therapeutic influence the adrenal glands. 7

    Because of the feedback loop between cortisol and other stress hormones, lowering cortisol can also systematically reduce other anti-health hormones like adrenaline, estrogen and prolactin, which are present in most diseases including weight gain, infertility, hair loss and even cancers.

How to Reap the Benefits of Red Light Therapy at Home

In addition to regular (20 mins/daily minimum) sunlight exposure on the bearskin, something I highly recommend and do myself is utilize a red light therapy machine. I personally use the Joovv, which is a high-end natural, full-specktrum light technology that mickics sunlight. Like the sun, it features a combination of the full visible light spectrum (400-700 nm) in addition to ultraviolet (UV; 300-400 nm) and infrared (700-1000 nm) light.

This is the sort of light energy that passes through human tissue with greater easy, compared to other wavelengths,providing the optimal positive biological responses we’ve discuss in this article.  This energy, much like sunlight, is absorbed by the body and stimulates the production of adenosine triphosphate (ATP) or cellular energy. In other words, just like sunlight, Joovv can improve cellular energy production, rejuvenating the entire body, proving the anti-aging benefits that depend upon biological energy production.

Of course, you can just use the sun for these benefits. However, for those of you who work in offices, or are too busy to get enough outdoors time during the week, a machine like this can be a life saver. Best of all, Joovv offers a variety of different devices from spot-treatment red light devices, to larger devices that can target a lot of surface area at once.

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