Episode 129 - Facts You Have Never Heard About Red Light

In this episode, Hunter and our creative director, Carlos talked about red light and its benefits frequently. Together they dig into some of the lesser know benefits of red light therapy.

Podcast Links:

‍https://www.buzzsprout.com/992203

https://www.youtube.com/watch?v=L2tTUpFg1PA

‍Hunter's email: willrh11@gmail.comI also have a Facebook Group where I do weekly giveaways, live Q&A, and network with other link minded people.👉https://www.facebook.com/groups/72434...

Avoid Alcohol and Caffeine at Night — Caffeine is a powerful stimulant that you should avoid beyond the early afternoon. Most people need hours to process caffeine and overcome the jolt it gives you. Try to avoid caffeinated drinks in the afternoon if you can, but definitely lay off the coffee and soda at night. Drinking alcohol at night can make it seem easier to fall asleep, but in reality, it’s closer to sedation. Try to have your last drink of the evening with dinner, so your body has a few hours to process it before hitting the proverbial sack.

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Getting a good night’s sleep has so many physical, emotional, and mental benefits. Yet with all of the distractions that demand our attention, going to sleep on time and getting enough rest has become extremely elusive to many of us. Why is sleep so important and how can we make it a priority?

In this interview series called “Sleep: Why You Should Make Getting A Good Night’s Sleep A Major Priority In Your Life, And How You Can Make That Happen” we are talking to medical and wellness professionals, sleep specialists, and business leaders who sell sleep accessories to share insights from their knowledge and experience about how to make getting a good night’s sleep a priority in your life.

Carlos is a Software Engineer and UX/UI designer currently living out his dreams as the Creative Director of Kaiyan Medical, one of the largest and most innovative LED light therapy manufacturers in the world. He has over 11 years of experience working for companies worldwide and prides himself in being able to work cross-culturally with people in Latin America, Asia, Europe, and the US. He is passionate about the incredible benefits of light therapy, biohacking, and the integration of Chinese Medicine as ways we can all live healthier and more balanced lives.

Thank you so much for doing this with us! Before we dig in, our readers would like to ‘get to know you. Can you tell us a bit about your background and your backstory?

I am a Costa Rican native living in China and currently serving as the Creative Director of Kaiyan Medical, one of the largest and most innovative LED light therapy manufacturers in the world. I am also a Software Engineer and a UX/UI designer and I couldn’t be any happier to be where I am today. Working in the light therapy sector, I’m able to tap deep into my background in sports, as well as my skills in design and creativity,

I’m incredibly passionate about all things light therapy and how we can spread the message of its benefits to people. Apart from that, I’m also vastly interested in learning more about biohacking and the integration of traditional Chinese medicine into our everyday lives, so we can all live more holistically and become healthier and well-balanced.

Can you share a story with us about what brought you to this particular career path?

I’m a software engineer in love with design and marketing. I have been working on creating great synergy between these 3 for over 12 years. Some years ago, I lived in Hangzhou, China, and I got invited to Shenzhen city to give a design thinking course for a light therapy manufacturing company, Kaiyan Medical. Once I was giving the course, I met the CEO of the company, Alain. We had amazing chats about product development and so on, there he also introduced me to light therapy.I was curious about it and if I’m being honest — a bit skeptical. I’ve had injuries on my neck from the days I used to be a quarterback (around 10 years ago) and have tried everything to relieve the pain. I began using light therapy after my talk with Alain, and finally, after a long time started to feel real relief (with a light therapy handheld). It was amazing. The warm healing sensation on my neck felt satisfying. That was the day I decided I needed to spread the word about light therapy and learn everything about it.

Can you share with our readers a bit about why you are an authority in the sleep and wellness fields? In your opinion, what is your unique contribution to the world of wellness?

Continuing with my story, I kept learning more extensively about all things light therapy. Learning became a bit more personal because I didn’t want to go back to the way I was before — depressed, multiple cups of coffee a day, and sleep-deprived. After my initial, eye-opening moment with light therapy, I then found out its amazing benefits for sleep quality. Now, after many years in the field, I am proud to say that I have dedicated myself to studying multiple clinical trials and developing devices with specific light wavelengths not only for pain relief but also to regulate the circadian rhythm in our bodies.

After experimenting and improving my own sleeping quality, I have set up a dedicated creative and research team of light therapy enthusiasts in order to consistently keep learning and find new ways of implementing light therapy for sleep. Not only that but over the years I have been living in China, I have learned about Chinese traditional medicine and how they regulate sleep in a natural and balanced way, improving, even more, my holistic concept of sleep.

Is there a particular book that made a significant impact on you? Can you share a story or explain why it resonated with you so much?

Yes, the book is called Influence: The Psychology of Persuasion. I read this book in my early 20s and helped me a lot to understand better my designs and development of products. With a very technical background, it can be easy to forget the human part of every device or online product. Reading this book was the perfect introduction to user experience for me. It changed the way I understand and see things.

Do you have a favorite “Life Lesson Quote”? Do you have a story about how that was relevant in your life or your work?

Yes, it is from Albert Einstein. He is widely credited with saying, “The definition of insanity is doing the same thing repeatedly, but expecting different results.” I’m an ex-pat living in China. Because of this, every day is full of surprises and new things. I am basically always out of my comfort zone and I love it — because it allows me to do different things and always find a solution for new problems, reminding me of the words of Einstein.

Ok, thank you for all that. Now let’s move to the main focus of our interview. Let’s start with the basics. How much sleep should an adult get? Is there a difference between people who are young, middle-aged, or elderly?

Not everybody needs the same amount of sleep. I always suggest adults to have between 7– 8 hours of sleep. I also promote the 90-minute sleeping cycle. The 90-minute sleep cycle aims to wake up (at the same time each morning), having had numerous 90-minute cycles to ensure quality deep sleep and REM has been achieved during the night.

It is different for every stage of your life. For example, teenagers should sleep between 8– 10 hours per day, while young kids should sleep between 10–13 hours.

Now, for the adult phase and elderly is the same. The optimal is 7 hours and 30minutes (5 cycles) but can vary depending on habits and climate.

Is the amount of hours the main criteria, or the time that you go to bed? For example, if there was a hypothetical choice between getting to bed at 10PM and getting up at 4AM, for a total of 6 hours, or going to bed at 2AM and getting up at 10AM for a total of 8 hours, is one a better choice for your health? Can you explain?

I love this example because it is exactly how we get lost in perspective. Instead of thinking so much about the number of hours, we should focus on the sun and the light around us. Our circadian rhythms are built around the sun and the earth’s rotation cycle. As the length of daylight changes throughout the year, our circadian rhythms adjust as well. So, instead of focusing on more hours, we should focus on the quality of those hours. I’ll choose to go to bed at 10 pm because it is the closest time after the sunset and wake up at 4 am because it won’t be so long for the sunrise. In this way, I keep my circadian rhythm in check, and I get quality sleep.

As an expert, this might be obvious to you, but I think it would be instructive to articulate this for our readers. Let’s imagine a hypothetical 35 year old adult who was not getting enough sleep. After working diligently at it for 6 months he or she began to sleep well and got the requisite hours of sleep. How will this person’s life improve? Can you help articulate some of the benefits this person will see after starting to get enough sleep? Can you explain?

Getting good quality sleep can lead you to vastly improve your general health. It can also help maintain your weight, lower your risk of heart problems, reduce stress, and improve your mood. It can also help reduce depression, allow you to think more clearly, and get along better with people.

Again, it is all about perspective. Quality sleep and regulated sleeping cycles make our body get in balance with its natural roots. Also, it’s not only your body that needs the rest but also your mind. We need a break from all the chaos of modern life. So reducing the amount and quality of hours in our sleep helps a lot.

Many things provide benefits but they aren’t necessarily a priority. Should we make getting a good night’s sleep a major priority in our life? Can you explain what you mean?

Let’s see it this way — healthy food gives us benefits so we try to eat well every day. However, it’s not every day you feel like eating healthy meals, so you come off it and eat other types of food. It’s okay at first but then you feel its compounding effect long-term — low energy, health problems, etc. Same with sleep. If you go and try not to sleep for one day, I’m pretty sure you can make it — but it will be hard and you will feel terrible the next day. Again, go and try not to sleep the following night — do you think you will function properly? How hard will it be?

Sleep is a major priority. No matter who you are or what you do, your body is asking for sleep time at the end of the day. We evolve in this way, and it’s in our DNA.

The truth is that most of us know that it’s important to get better sleep. But while we know it intellectually, it’s often difficult to put it into practice and make it a part of our daily habits. In your opinion what are the 3 main blockages that prevent us from taking the information that we all know, and integrating it into our lives? How should we remove those obstacles?

I don’t think the information is being blocked from us — I’ll say it’s the environment. Using your laptop or mobile phone to look for information is already bad itself as you are getting a lot of blue light. Blue wavelengths have the most powerful effect on your sleep-wake internal body clock. Both natural and artificial blue light can boost your alertness and mental sharpness. However, keep that constant blue light all over the day, and you will mess up your sleeping cycle.

Second, we are most of the time indoors. We stop checking the sunset and the sunrise. We wake up in a rush to go to work, and we spend most of the time in the closed office. This prevents our mind and body from self-regulating and getting that red light and infrared light that helps us sleep better.

Finally, nowadays being “busy” is promoted as something productive and outstanding. Because of this, we pack up our days full of stuff to be “busy” and “productive.” But, unfortunately, this will create unbalance in our bodies, and we try to numb this unbalance with pills and remedies while the root of the problem is never really treated.

Do you think getting “good sleep” is more difficult today than it was in the past?

Yes, totally. I remember playing outside while getting the sun and always checking the sunset (letting my body and mind know that it was time to gather and rest). These are days with less time in front of the TV and more time for outside activities. Right now, we are being overexposed to so many online stimuli. People are addicted to social media, and there’s always something to watch or to check. No more direct contact with the sun, less control over our cycles, and way more anxiety.

Ok. Here is the main question of our discussion. Can you please share “5 things you need to know to get the sleep you need and wake up refreshed and energized”? If you can, kindly share a story or example for each.

Proper sleep is crucial for health and balance, as I said. So if you want to get the best of your sleep time, here are my5 tips:

Avoid Alcohol and Caffeine at Night

Caffeine is a powerful stimulant that you should avoid beyond the early afternoon. Most people need hours to process caffeine and overcome the jolt it gives you. Try to avoid caffeinated drinks in the afternoon if you can, but definitely lay off the coffee and soda at night. Drinking alcohol at night can make it seem easier to fall asleep, but in reality, it’s closer to sedation. Try to have your last drink of the evening with dinner, so your body has a few hours to process it before hitting the proverbial sack.

Get Active When You’re Awake

Our body’s activity level has its own circadian rhythm. When we’re awake, we’re designed to move. As a result, exercise, especially in the morning or early afternoon, can help you sleep better at night. Regular exercise raises your body temperature, and the cooldown period has a relaxing effect that promotes better sleep. By contrast, exercising later in the evening can make it more difficult to sleep because your body hasn’t fully recovered from activity mode.

Work on your Mental Health

The research is detailed: high amounts of stress throughout the day make it more difficult for our brains to relax and sleep at night. So if you have a stressful day, be mindful about claiming some relaxation in the evening with meditation, reading, walking, or whatever works for you. Bottom line: prioritize your peace of mind before getting into bed.

Keep Your Bedroom Temperature Cool

The human body decreases in temperature while we sleep. Our heart rate and breathing slow down to help regulate this temperature drop. You can give your body a better sleep environment if your bedroom is in the 18–24 degrees range. Hot rooms make it harder to get to sleep and stay asleep. Avoid waking up in sweat by keeping your bedroom cooler. It’s better for your sleeping rhythm if you don’t wake up several times in the night because you’re hot. These small disruptions can build up and lead to larger sleep problems.

Get the Right Amount of Healthy Light

Don’t overlook the importance of light for your sleep quality. Your body and brain respond to the light you’re exposed to during the day, and some kinds of light are better than others when it comes to your sleep quality. You should absolutely try to get outside every day and take in natural sunlight. However, blue light from screens is extremely bright and can trick your brain and disrupt your sleep hormones, especially at night.

Blue light has been a big advancement for screen technology that’s made our phones and computers so powerful. Now, the hormone melatonin is a counterpart to cortisol. Produced by the pineal gland, melatonin helps you fall asleep and stay asleep. Your body typically starts producing melatonin in the early evening, when you’re starting to wind down and get closer to bedtime. But this bright light has been shown to disrupt melatonin production affecting our sleeping cycles.

What would you advise someone who wakes up in the middle of the night and can’t fall back to sleep?

There are a few tips I suggest when this happens: First, get rid of bright lights or loud sounds.

Try to get out of bed and move for a while. Avoid staring at your phone or the clock. Try to meditate or stretch your muscles. Use Chinese traditional medicine and artifacts like Guasha and scents. Use relaxation noises such as birds, rain, or a fireplace.

What are your thoughts about taking a nap during the day? Is that a good idea, or can it affect the ability to sleep well at night?

In fact, an afternoon nap is great for adults, too. There’s no need to feel lazy for indulging in daytime sleep. On the contrary, a short nap in the mid-afternoon can boost memory, improve job performance, lift your mood, make you more alert, and ease stress. So if your body is asking for a nap, you probably need it. Now, I’ll avoid taking naps in the evening or early morning; this can disrupt your day and affect your sleeping time in the evening.

Wonderful. We are nearly done. Is there a person in the world, or in the US, with whom you would like to have a private breakfast or lunch, and why? He or she might just see this, especially if we tag them. :-)

Of course, that will be Jordan Peterson. I’m constantly checking his videos, and I love the way he always explains things. It’s out of this world.

How can our readers further follow your work online?

Readers can check my work in light therapy in kaiyanmedical.com and for design thinking & marketing, on lastrescarlos.com.

This was very meaningful, thank you so much. We wish you only continued success on your great work!

While most of us have heard of the ability to hack computers, smartphones, and emails, most aren’t as familiar with hacking the human body. Enter: biohacking. 

While it may sound a little out-of-this-world, biohacking is essentially do-it-yourself biology. Biohackers make small changes in their diet or lifestyle to improve their overall well-being and health. 

While you’ll find online people selling you different types of biohacking, there are only a few worth mentioning, one being red light therapy. Biohacking methods, like red light therapy, provide the body with more energy and strength, accelerating performance and speed. 

What is biohacking?

Let’s dive a bit deeper on this topic. 

Biohacking is the practice of changing the body’s chemistry through science and trial and error. In other words, what may work for one person will not work for another. 

However, with biohacking, the concept is that we have the power to alter our bodies and brains to become the best versions of ourselves. Essentially, biohacking allows you to take control of your own biology. 

Biohacking with light therapy: how light affects the body 

You may be struggling with depression, mood swings, skin conditions, inflammation, muscle recovery, or sleep. Luckily, the practice of biohacking with red light therapy  has been scientifically proven to affect the body on the cellular level positively. In layman's terms, instead of dealing with symptoms, red light therapy focuses on healing the root issue while improving one’s overall wellness. 

A review in The Journal of Rheumatology found that the best treatment for people who have rheumatoid arthritis was via red light therapy treatment. Red light therapy helps the cells rejuvenate for muscle recovery, speeding up recovery time and stimulating muscle growth. One study from the European Journal of Applied Physiology found that muscle thickness and strength were significantly improved (over 50%) in participants who used red light therapy. For those who suffer from sleep disorders, red light and near-infrared light helps regulate the circadian rhythm and increases natural melatonin production for improved and deep sleep. 

The studies show that the human body responds positively to red and near-infrared wavelengths, ranging from 600 to 900 nm. These wavelengths penetrate through the skin, stimulating ATP production in the cell’s mitochondria. As a result, damaged cells are rejuvenated, and new cells are produced, quickening the healing process the body goes through. 

This is why red light therapy has become a staple in the biohacking community. Treatments do not focus on one issue; rather it provides the body with multiple healing properties.

Dave Asprey, one of the leaders of the biohacking movement, says, “Light is a massive signal for the brain, the skin, and every cell in your body. Red light, generally, is going to make you feel better and look better.”

If you’ve been wondering, “is red light therapy safe for my skin and eyes?” The answer is yes. Red light therapy is a non-pharmacological and non-invasive treatment that can be used on a routine basis without major side effects. That said, we always recommend that you consult your physician before doing anything.  

Is biohacking the future of health?

More and more people are looking for non-invasive and non-pharmacological ways to attain better health and wellness. People want control over their bodies and are straying away from traditional methods such as prescription medication. While that’s happening, biohacking is continuing to develop and implement realistic and non-harmful ways to improve one’s well-being and overall health. 

At Kaiyan, we’re one step ahead of the game as we focus on manufacturing MDA-certified and FDA-approved light therapy devices for a wide range of purposes, whether they’re for at-home or clinical use. 

If you’re interested in creating a private label for professional use, we highly recommend you contact our team for more information on the process. We’d love to work with you and open up the possibilities of light therapy to people who want to change their lives for the better. 

As humans, we are made of energy and fueled by light. While nutrition and exercise play a role in our well-being and health, light plays a crucial role in us functioning optimally. New and groundbreaking research is unearthing a new understanding of how our cells function and the evidence points to the power of light.

Through technological advancements in science, it’s discovered that our bodies operate similar to a battery. Wavelengths of light give us power, while our overall health determines our ability to receive and maintain the energy from light. And this is where light therapy comes into the equation.

What is Red Light Therapy

Science has proven that our bodies interact with specific wavelengths that benefit our bodies in various ways. 

Red light therapy devices, such as light therapy masks, shine red and near-infrared light onto the skin, stimulating the production of adenosine triphosphate (ATP) within the mitochondria. By stimulating ATP, damaged cells heal, and new cells are produced faster than normal. But we’ll talk more about that in-depth a little later.

Red light therapy comprises both red light and infrared wavelengths, penetrating through the skin’s layers, right into the cells. Red light wavelengths boost collagen and elastin and improve cell communication. It penetrates superficially and helps aid various skin conditions. 

Near-infrared wavelengths stimulate healing, increase mitochondrial function, and improve blood flow and tissue oxygenation. Near-infrared wavelengths penetrate deeply into the body. 

Recharging Your Body From Within

At the core of your body’s healing capabilities are the mitochondria. The mitochondria play a vital role in your internal organs and tissue, including the liver, skin, heart, and muscles. It’s in charge of the body’s energy supply via ATP (adenosine triphosphate).

With both working together, they provide energy to our body and maintain the cell cycle and growth. This is why you’ll often hear the mitochondria referred to as the “powerhouse of the cell.”

Here's how the mitochondria is affected by red light:

1. LED light wavelengths from 600-800nm(red) and between 810-850nm(infrared) penetrate through the skin into the cells via a red light therapy device.
2. Light enters the cell's mitochondria, absorbed by chromophores which include EZ water and protein cytochrome c oxidase (CCO), resulting in stimulating activity.
3. Subsequently, three molecules are affected: Adenosine Triphosphate (ATP), Reactive Oxygen Species (ROS), and Nitric Oxide (NO).

Interestingly, our body weight is made of 70% water, with 99% of our bodies' molecules also made of water, making it a powerful component in red light therapy treatment.

Research by Prof Gerald Pollock of the University of Washington proved that water adjacent to a cell is structured water, also known as EZ water. This specific water forms a separation of charge, functioning in the body as positive and negative poles - similar to a battery.

What Does “Red Light Therapy” Mean?

While we’ve been talking about red light therapy, what does it actually mean? Typically, “red light therapy” refers to natural light treatments which deliver red and near-infrared wavelengths as natural sunlight using LEDs or cold lasers. 

While you may think red light therapy includes all colors of light, it doesn’t. The term doesn’t include blue or white light, and it isn’t equivalent to full-spectrum light. Red light therapy doesn’t rely on heat, differentiating it from other light-based treatments such as infrared saunas and heat therapy. 

Red light therapy is also known as RLT, photobiomodulation (PBM), phototherapy, LED therapy, LED light therapy, infrared therapy, low-level laser therapy, or low-level light therapy (LLLT). 

Red Light Therapy: The Multilevel Treatment

As stated before, red light therapy works to heal the entire body and functions on multiple levels.

Molecular

• Adenosine triphosphate (ATP)
• Retrograde mitochondrial signaling
• Reactive oxygen species
• Water, opsins, chromophores, cytochrome c oxidase
  

Calcium

• Melatonin
• Gene transcription factors
• Heat-shock proteins
• Akt/mTOR/CyclinD1 pathway
• Brain-derived neurotrophic factor
  

Cellular

• Inflammation, Cytoprotection, Proliferation
• Protein synthesis
• Stem cell production and migration
• Immune cell viability
• Retrograde mitochondrial signaling
• Transforming growth factor
• Pro-and anti-inflammatory cytokines
• Vascular endothelial
• Mitochondrial membrane potential

Tissue

• Muscles: Increase endurance, tone density
• Brain: Improves cognition and immune
• Nerves: Repair and pain relief
• Healing bones, tendons, and wounds
• Increases hair growth
• Improvement of the collagen network, anti-aging, skin disorders
• Fat re-absorption improved by enhanced micro-circulation
• Improved immunity and lymphatic system

Systemic Effects: Positive Affects on Bodily Systems

Red light therapy affects the body in multiple ways, including bodily systems:

Fascia

Fascia is the thin casing of connective tissue that surrounds virtually every organ, muscle, nerve fiber, blood vessel, and bone in place. While it performs as an internal structure for your body, the fascia also contains nerves, making it almost as sensitive as skin.

The fascia may look like a layer of tissue; however, it’s made up of interwoven layers of collagen and elastin fibers. The fascia is overlooked, yet over recent years, it has been the key to understanding how changes in one area of our body affect others. Red light therapy works to improve communication within the fascia network.

Gut-Brain Axis

The gut-brain axis connects the emotional and cognitive centers of the brain with peripheral intestinal functions. Recent research discovered the importance of gut microbiota concerning these interactions.

Red light therapy can positively influence mood and neuropsychological issues by the following:

• Reducing gut spasms and bowel inflammation.
• Increasing neurotransmitters, activating the brain’s immune system, thus increasing blood flow and eliminating toxins.
• Reduce blood pressure and increase circulation to eliminate brain fog and anxiety.
• Changes the vagus nerve, which connects the gut and brain. It plays a role in stress and social communication.
• Changes of the micro-biome.

Immune System

Red and near-infrared light penetrate through the skin into the cells, which results in low-dose metabolic stress that strengthens the cells’ anti-inflammatory and natural defense systems. In turn, the body becomes resilient to infections.

Safe and low exposure to red light therapy improves the body’s response to external viruses and bacteria. Red light therapy can influence the immune response in the following ways:

• Enhances proliferation, maturation, and motility of fibroblasts.
• Activates macrophages to behave as phagocytes.
• Increases production of fibroblast growth.
• Proliferation and activation of lymphocytes.
• Release of pro-inflammatory cytokines and mast cell degranulation.
• Activation of mast cells results in reduced inflammation.

Circulatory System

Red light therapy is scientifically proven to increase the micro-circulation of blood and support the circulatory system as a whole by stimulating the development of new capillaries which carry oxygen throughout the body.

Proper oxygen supply and flow are essential for the proliferation of cells, protein synthesis, tissue restoration, inflammatory response, and angiogenesis. In addition, circulation is also responsible for waste elimination, specifically degenerated cells.

Nervous System

The nervous system includes the brain, spinal cord, neurons, and neural support cells, which is your body’s command center. It controls your movements, automatic responses, and other body systems such as digestion and breathing.

Red light therapy affects the nervous system in the following ways:

• Releases growth factors.
• Increases the vascular network and collagen.
• Facilitates neural regeneration.
• Regenerates the nerve lesions and damaged nerves at a faster rate.
• Improves the electrophysiological function.
• Myelination of fibers.

For all forms of nerve damage, red light therapy offers non-pharmaceutical treatment options. 

Stem Cells

Red light therapy shows impressive results regarding stem cell growth, maximizing the potential of stem cell implantation for various medical needs. Therefore, red light therapy may show positive results after surgery to stimulate stem cells which repair tissues and organs.

In studies, red light therapy has proven to stimulate mesenchymal stem cells in bone marrow, enhancing their ability to reach the brain. This research shows the possibilities of using red light therapy to heal degenerative conditions, including Alzheimer’s, Parkinson’s disease, and dementia.

The Origins of Modern Red Light Therapy

It’s clear red light therapy provides multilevel treatment to the body, becoming a popular natural and holistic option for both professionals and consumers, but where did it come from? 

Light therapy technology isn’t new; it’s been around for decades as NASA experimented with red light therapy during the 1980s and 1990s. Over the past 10-20 years, red light therapy reached a breakthrough in LED lighting technology, allowing the production of safe and affordable clinical and at-home devices.

In 2016, Kaiyan Medical became the first leading manufacturer of red light therapy of affordable FDA-approved and MDASAP-approved light therapy devices.

What is Holistic Medicine?

We mentioned red light therapy being a holistic treatment option, but what does that mean. Holistic medicine is a full-body approach to healthcare. By focusing on the body, mind, and soul, the body receives the full support and care it needs to function optimally.

Principles of Holistic Medicine

Holistic medicine is based on the following principles:

• Optimal health is the combination of emotional, mental, spiritual, social and physical wellness.
• The focus is to prevent first, and treat second.
• The disease or illness is not caused by a single area, rather the whole body.

The purpose of treatment is to identify the underlying cause of the disease, rather than treating only the symptoms.

6 Main Benefits from Red Light Therapy

While there are endless benefits the body receives from red light therapy, here are the six main benefits.

Relieves Pain And Discomfort

Photobiomodulation, in other words, red light therapy, has proven effective against carpal tunnel syndrome, mucositis, neck pain, menstrual cramps, temporomandibular joint pain, and neuropathic pain from amputation. It also significantly reduces the pain of hypersensitivity while improving sensorimotor function.

These improvements come after anti-inflammatory cells populate the injured area, providing long-lasting pain relief. In addition, it’s also been shown to provide effective relief by affecting the following:

• Represses cyclooxygenase and prostaglandins.
• Activating peripheral opioid receptors.
• Increasing endorphins serotonin release.
• Stimulates the metabolism.
• Changes nerve transmission.

Repairs Skin

Red light therapy has proven to be highly effective in rapidly treating wounds from burns, scars, bedsores, ulcers, surgery incisions, and diabetic neuropathy.

NASA strongly supports this claim as this technology was used in treating wounds. Red and near-infrared light proves effective in all four phases of the wound-healing process:

• Coagulation
• Inflammation
• Migration
• Remodeling
  

These processes are regulated by various factors connected via nitric oxide (NO) signaling release, adjusted by light energy. 

An issue the body encounters when trying to heal a wound is low oxygen flow, and red light increases the flow of oxygen, speeding up the natural healing process. By reducing inflammation and increasing oxygenation of the wounded area, blood vessels can form, rapidly repairing the area, lessening pain and scarring. 

By reducing pain, red light therapy eliminates the reliant on pharmaceutical painkillers during the healing process.

Revives Immunity

The human body receives energy on the cellular level, maintaining communication between organs and ensuring disease resistance.

A strong immune system works to protect the body from harmful bacteria and viruses at all times. With red light therapy, the body receives a boost of support as it releases nitric oxide and melatonin, two components involved in DNA repair and antimicrobial.

This process is called hormesis. Red and near-infrared wavelengths penetrate through the skin into the cells, causing mild metabolic stress, which stimulates cells to activate their anti-inflammatory and antioxidant response.

With the support of red light therapy, the body is better prepared to fight infections. Numerous studies have proven red light therapy to have the following effects on the immune system:

• Improves melatonin production
• Increases NO levels
• Improves antioxidant production
• Improves thyroid function
• Stimulates T cells pre-operatively
• Increases flow of neurotransmitters
• Boosts collagen and elastin production
• Encourages lymph node activity
• Enables the transportation of immune cells
• Stimulates optimal function of cells and organelles

Reduces Inflammation

Inflammation in the body can be acute and topical (short-term, resulting from sprains, infections, and accidents) or chronic and general (long-term, caused by ongoing conditions).

Acute inflammation is a healthy bodily response; however, chronic and general inflammation can negatively impact long-term health.

As of today, the current treatment for inflammation is NSAID or steroid drugs, both having a detrimental effect on the healing process and long-term health. Red light therapy stimulates the body to activate its natural healing mechanism, reducing the health risks of long-term drug use.

Red light therapy decreases the number of inflammatory cells, increases fibroblast proliferation (cells that synthesize collagen and other matrix macromolecules), stimulates angiogenesis (creation of new blood vessels), and activates the body’s anti-inflammatory, antioxidant response.

The following conditions are connected with chronic and acute inflammation, all proving promising results with red light therapy treatment:

• Arthritis
• Asthma
• Sinusitis
• Muscular sprains
• Fibro-myalgia
• Neuron inflammatory disorders such as Alzheimer’s
• Irritable bowel syndrome and colitis
• Rheumatic conditions

Regains Performance

Red light therapy is extremely popular in competitive sports and performance. It offers natural and non-pharmaceutical treatment, which applies to many areas of the body.

Aside from the overwhelming benefits on overall health, red light therapy encourages muscles growth and repair by stimulating the production of ATP, which aids in faster recovery and better performance.

Red light therapy used before training prepares and strengthens the body while aiding muscle recovery after training.

Here are the scientifically documented effects of red light therapy:

• Reducing DOMS (Delayed Onset Muscle Soreness)
• Enhanced endurance and performance
• Increasing sleep quality
• Improving sexual function and libido (including Testosterone)
• Aiding weight loss
• Boosting cognitive function
• Reversing skin aging
• Reducing cellulite ‍

Reduces symptoms of depression and seasonal affective disorder

Seasonal affective disorder (SAD) is a form of depressions, impacting 5% of Americans, specifically during the winter when there’s less natural sunlight. SAD is also known as seasonal depression or winter blues.

Many people treat SAD symptoms via bright white light treatment, mimicking the sun’s light daily. However, researchers recommend natural light treatment, like red light therapy, to help with light deficiency. Over recent years, physicians recommend red light therapy alongside psychotherapy and medication.

Who Can Use Red Light Therapy?

While many people are using red light therapy devices for at-home treatment, red light therapy systems are found in many clinical and professional settings:

Skincare Professionals: Red light therapy is a popular skincare treatment among Hollywood celebrities, including Kourtney Kardashian, Julia Roberts, and Emma Stone. Leading skincare professionals like dermatologists and aestheticians use red light therapy to help promote collagen production, reduce wrinkles, and treat skin conditions.

Health Practitioners: Health practitioners from all specialties are incorporating red light therapy into their practice. Dentists use it to reduce inflammation, physicians for mental health conditions, and oncologists for cancer side effects.

Natural Health Experts: Leading voices in the health and wellness industry such as Dr. Sarah Ballantyne, Ben Greenfield, and Dave Asprey strongly support the use of red light therapy. Paleo and Keto health experts like Robb Wolf, Mark Sisson, Luke Story, and Dr. Anthony Gustin also support red light therapy.

Sports Medicine Pros: The National Sports Association of Sports Medicine (NASM) adopted red light therapy to treat sports injuries. Top trainers and doctors, including Dr. Troy Van Biezen and Dr. Ara Suppiah, use red light therapy to heal their athletes.

Elite Pro Athletes: Professional athletes worldwide, including NFL stars like Patrick Peterson, UFC champion Anthony Pettis, and gold medal gymnast Sanne Weavers use red light therapy to enhance performance and quicken recovery.

Fitness & Training: World-renown fitness trainers, including Lacey Stone and Jorge Cruise, use red light therapy to enhance athletic performance and muscle recovery.

Supportive Cancer Care: The Multinational Association of Supportive Care in Cancer (MASCC) recommends the treatment of red light therapy for oral mucositis (OM), a common symptom of cancer treatment.

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Sources and References:

Klepeis N., Nelson W., Ott W., Robinson J., Tsang A., Switzer P., Behar J., Hern S., Engelmann W. “The National Human Activity Pattern Survey (NHAPS): a resource for assessing exposure to environmental pollutants”. Journal of Exposure Analysis and Environmental Epidemiology 2001.

Hamblin M. “Mechanisms and applications of the anti-inflammatory effects of photobiomodulation.” AIMS Biophys. 2017.

LED Lights Used in Plant Growth Experiments for Deep Space Missions. NASA.

Gál P,  Stausholm MB, et al. Should open excisions and sutured incisions be treated differently? A review and meta-analysis of animal wound models following low-level laser therapy. Lasers in Medical Science. 2018 Aug.

John Foley, David B Vasily, et al. 830 nm light-emitting diode (led) phototherapy significantly reduced return-to-play in injured university athletes: a pilot study. Laser Therapy. 2016 Mar.

Kim HK, Choi JH. Effects of radiofrequency, electroacupuncture, and low-level laser therapy on the wrinkles and moisture content of the forehead, eyes, and cheek. Journal of Physical Therapy Science. 2017 February.

Wunsch A and Matuschka K. A Controlled Trial to Determine the Efficacy of Red and Near-Infrared Light Treatment in Patient Satisfaction, Reduction of Fine Lines, Wrinkles, Skin Roughness, and Intradermal Collagen Density Increase. Photomedicine and Laser Surgery. Feb 2014.

Barolet D, Roberge CJ, et al. Regulation of skin collagen metabolism in vitro using a pulsed 660 nm LED light source: clinical correlation with a single-blinded study. Journal of Investigative Dermatology. 2009 December.

Morita T., Tokura H. “ Effects of lights of different color temperature on the nocturnal changes in core temperature and melatonin in humans” Journal of Physiological Anthropology. 1996, Sept.

Naeser M., Zafonte R, Krengel MH, Martin PI,  Frazier J, Hamblin MR, Knight JA, Meehan WP, Baker EH. “Significant improvements in cognitive performance post-transcranial, red/near-infrared light-emitting diode treatments in chronic, mild traumatic brain injury: open-protocol study”  Journal of Neurotrauma. 2014, June.

Liu KH, Liu D, et al. “Comparative effectiveness of low-level laser therapy for adult androgenic alopecia: a system review and meta-analysis of randomized controlled trials.” Lasers in Medical Science. 2019 Aug.

Gupta AK, Mays RR, et al. “Efficacy of non-surgical treatments for androgenetic alopecia: a systematic review and network meta-analysis.” JEADV. 2018 Dec.

Afifi L, Maranda EL, et al. “Low-level laser therapy as a treatment for androgenetic alopecia.” Lasers in Surgery and Medicine. 2017 Jan.

Hofling DB, Chavantes MC, et al. Low-level laser in the treatment of patients with hypothyroidism induced by chronic autoimmune thyroiditis: a randomized, placebo-controlled clinical trial. Lasers in Surgery and Medicine. May 2013.

Hofling DB, Chavantes MC, et al. Assessment of the effects of low-level laser therapy on the thyroid vascularization of patients with autoimmune hypothyroidism by color Doppler ultrasound. ISRN Endocrinology. 2012.

Hofling DB, Chavantes MC, et al. Low-level laser therapy in chronic autoimmune thyroiditis: a pilot study. Lasers in Surgery and Medicine. 2010 Aug.

Vladimirovich Moskvin S., Ivanovich Apolikhin O. Effectiveness of low level laser therapy for treating male infertility. Biomedicine (Taipei). 2018 June.

Ban Frangez H., Frangez I., Verdenik I., Jansa V., Virant Klun I. Photobiomodulation with light-emitting diodes improves sperm motility in men with asthenozoospermia. Laser in Medical Science, 2015 Jan.

Salman Yazdi, R., Bakhshi, S., Jannat Alipoor, F. et al. Effect of 830-nm diode laser irradiation on human sperm motility. Lasers Med Sci. 2014.

Chow KW, Preece D, Burns MW. Effect of red light on optically trapped spermatozoa. Biomedical Optics Express. 2017 Aug.

Preece D., Chow KW, Gomez-Godinez V., Gustafson K., et al. Red light improves spermatozoa motility and does not induce oxidative DNA damage. Scientific Reports. 2017 Apr.

American Psychiatric Association

Cassano P, Petrie SR, et al. Transcranial Photobiomodulation for the Treatment of Major Depressive Disorder. The ELATED-2 Pilot Trial. Photomedicine and Laser Surgery. 2018 October.

Barrett DW, et al. Transcranial infrared laser stimulation produces beneficial cognitive and emotional effects in humans. 2013 Jan.

Blanco NJ, Maddox WT, Gonzalez-Lima F. Improving executive function using transcranial infrared laser stimulation. Journal of Neuropsychology. 2017 Mar.

Paolillo FR, Borghi-Silva A, et al. New treatment of cellulite with infrared-LED illumination applied during high-intensity treadmill training. J Cosmet Laser Ther. 2011 Aug;13(4):166-71.

Caruso-Davis MK, Guillot TS, Podichetty VK, Mashtalir N, Dhurandhar NV, Dubuisson O, Yu Y. Efficacy of low-level laser therapy for body contouring and spot fat reduction. Obes Surg. 2011. Jun;21(6):722-9.

Jackson RF, Dedo DD, Roche GC, et al. Low-level laser therapy as a non-invasive approach for body contouring: a randomized, controlled study. Lasers in Surgery and Medicine. Dec 2009;41(10):99-809.

McRae E and Boris J. Independent evaluation of low-level laser therapy at 635 nm for non-invasive body contouring of the waist, hips, and thighs. Lasers in Surgery and Medicine. Jan 2013.

Avci P, Gupta A, et al. Low-level laser (light) therapy (LLLT) in skin: stimulating, healing, restoring. Seminars in Cutaneous Medicine and Surgery. Mar 2013; 32(1): 41-52.

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What is a Circadian Rhythm?

A circadian rhythm is a natural bodily process that happens roughly every 24-hours. It’s a cycle, like sleeping & waking, or eating & digesting, that completes & restarts daily. Our circadian rhythms are tied to the earth’s rotation and light/dark cycle, but they are also encoded in our genes.

We are naturally diurnal animals, meaning we’re awake during the day and asleep when dark. It’s how we evolved, like how mice are designed to be nocturnal mammals that sleep during the day and forage at night.

Another example of an internal process operating on a circadian rhythm is the human digestive system. Our digestive system cannot create and burn fat simultaneously, so our cells alternate according to a circadian rhythm. When we’re awake and actively taking in calories, our digestive system breaks down food and creates stored fat. When we sleep, our stored fat keeps our bodies fueled.

Going against your natural rhythms and not establishing routines can have systemic effects, like sleep disturbances and metabolic slowdowns. Poor sleep can affect hormone production as well as your ability to recover from injury and overcome inflammation.

Dr. Satchin Panda of the Salt Institute is the author of the book The Circadian Code, which discusses circadian biology in much greater detail. Dr. Panda writes about three “core rhythms” that our body aligns with.

Circadian Rhythm & Sleep

Without artificial lighting and screens, we will typically sync with the planet’s day/night cycle: rising with the sun and sleeping when it’s dark. We’ve come a long way from those origins, but our bodies are still designed to work with an abundance of light during the day and restful sleep when it’s dark at night. If you sleep from 5 am to 2 pm every day, you may get enough sleep, but the quality of your sleep will likely not be as good.

Our bodies work best when we’re getting restful sleep every day. But even if you’re getting 7–8 hours, you may not be aligned with your body’s optimal sleep cycle.

Circadian Rhythm & Eating

According to Dr. Satchin Panda, our body has an 8 to 10-hour window for optimal food intake that begins when we take our first bite in the morning. Digestion of even a small bite of food takes hours, and efficiency slows dramatically once we’re outside that window. There’s a set window of time because our internal organs follow circadian rhythms to do their jobs, like processing food and liquids.

The stomach, liver, pancreas, and other key internal organs work best when our eating aligns with our circadian rhythm. Following a routine or schedule with your eating that allows your body to operate along the same patterns is more efficient for your digestion, nutrient absorption, and overall metabolism. Limiting your food intake to a specific window of time is also ideal.

Circadian Rhythm & Recovery

Our bodies are programmed to shift into a night mode after the sun goes down. Heart rate and breathing slow, body temperature lower, and we usually go to sleep. When you’re exercising after dark, your body has to work hard to make and use all that energy and then start the recovery process late in the day. This can clash with your sleep cycle and the circadian rhythm of digestion & eating, making your recovery and fat burning less efficient.

It might seem obvious, but our bodies are made to be active while we’re awake. Physical activity during the day, in line with our sleep and digestion cycles, is a key part of a balanced, healthy lifestyle. Exercise has too many health benefits to list, but it’s most beneficial when you get your main activity done during the day, not late at night.

Light & Circadian Rhythms

Light intake is one of the most important factors in sleep and circadian rhythm. The brain interprets light as a sign of when to be asleep and awake. Your circadian rhythm is designed around the sun, but the bright lights and screens of modern life can knock the body’s natural signals and rhythms out of whack. If you stare at a bright screen at midnight, your body may be tired, but your brain is getting the message that it’s time to be awake. Too much bright, artificial light after dark can make it much more difficult to sleep and establish a healthy wake/rise schedule.

Two hormones that regulate the sleep cycle are directly affected by light. Cortisol, a steroid hormone produced by your adrenal glands, helps wake us up and keep us going. Cortisol levels tend to be highest in the mornings and lowest when we’re in our deepest sleep, typically around 3–4 am. Bright artificial light can stimulate cortisol levels that keep you awake, as documented in clinical studies.

The hormone melatonin is a counterpart to cortisol. Produced by the pineal gland, melatonin helps you fall asleep and stay asleep. Your body usually starts producing melatonin in the early evening, when you’re starting to wind down and get closer to bedtime. Bright light, especially bright blue light from phones and computers, has disrupted melatonin production.

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The first formal description of Seasonal Affective Disorder (SAD), the most well-known psychiatric condition associated with seasonality in humans, was introduced in the mid-1980s by Rosenthal, who described a group of 29 patients living in a temperate climate who experienced depressive episodes characterized by hypersomnia, hyperphagia, and weight gain in the fall or winter, and whose symptoms remitted by the next spring or summer.

SAD was incorporated into the Diagnostic and Statistical Manual (DSM) of Mental Disorders III-R when “seasonal pattern” was introduced as a specifier for Major Depression and Bipolar Disorders. Subsequent revision in DSM-IV described SAD as “a regular temporal relationship between the onset of Major Depressive Episodes in Bipolar I (BPI) or Bipolar II (BPII) Disorder or Major Depressive Disorder (MDD), recurrent, and a particular time of the year.”

Today, SAD, or MDD with seasonal pattern, is defined as recurrent episodes of major depression that meet the following criteria: at least two consecutive years where the onset and offset of depressive symptoms occur at characteristic times with no non-seasonal episodes, a temporal relationship between onset of symptoms and time of year, a temporal relationship between remission of symptoms and time of year, and an outnumbering of seasonal compared to non-seasonal episodes throughout the lifetime of the patient.

Pathophysiology of SAD

To date, the pathophysiology of SAD is unclear. Early research into the mechanism of SAD focused on day length or photoperiod. This hypothesis posited that shorter days in winter, possibly mediated by a longer duration of nocturnal melatonin secretion, leads to depressed mood in susceptible individuals. To date, there is little data to support this hypothesis. Furthermore, given that bright light in the evening has not been as effective as that given in the morning, it now seems unlikely that the photoperiod is the underlying pathological mechanism of SAD.

Although some animal studies have implicated a direct effect of light on the midbrain (Miller, Miller, Obermeyer, Behan, & Benca, 1999; Miller, Obermeyer, Behan, & Benca, 1998), the most prominent hypothesis driving human studies involves disruption of circadian rhythms. Research on the role of serotonin is also active.

Circadian Rhythm

A circadian rhythm refers to the approximately 24-hour cycle of physiological processes present in humans and other animals. This cycle is governed via clock gene expression by the suprachiasmatic nucleus (SCN), the master pacemaker located within the anterior hypothalamus. Though the SCN endogenously generates circadian oscillations, SCN endogenously generates circadian oscillations, and they need to be entrained to the 24-hour day by external cues. Light exposure is the most important synchronizing agent of endogenous circadian rhythms.

Downstream of the SCN, a collection of systemically active neurohumoral networks transduce circadian information to the rest of the body. For instance, via projections to the hypothalamus's paraventricular nucleus, the activation of the SCN leads to autonomic changes, including cardiovascular modulation, and together the central, peripheral, and autonomic nervous systems collaborate to affect systemic changes. Thus, the SCN receives information about the external day-night cycle directly through retinofugal pathways and indirectly through neuromodulatory signaling. Circadian information is then relayed systemically through neurohumoral networks.

The current primary hypothesis for the pathophysiology of SAD, known as the “phase-shift hypothesis,” posits that there is an optimal relationship in the alignment of the sleep-wake cycle and the endogenous circadian rhythm. During the fall and winter, as day length shortens, the circadian rhythm begins to drift later concerning clock time and the sleep-wake cycle. This phase delay is hypothesized to bring about mood symptoms. A pulse of morning bright light generates a circadian phase advance, which is thought to correct the discordance between sleep and circadian phase, thereby ameliorating depressive symptoms. However, the phase-shift hypothesis would predict that the amount of phase correction required for each patient would depend on an individual’s PAD, which has not yet been proven.

Serotonin

Several studies have also proposed that serotonin is implicated in the pathophysiology of SAD, as selective serotonin reuptake inhibitors (SSRIs) appear to be effective in the treatment of SAD. Supporting this hypothesis, one study used Positron Emission Tomography (PET) imaging to look at binding probability at synaptic serotonin transporters in 88 normal individuals living in the temperate climate of Toronto, Canada (Praschak-Rieder, Willeit, Wilson, Houle, & Meyer, 2008). The binding probability was increased during fall and winter compared to warmer months, thus eliciting an inverse correlation between binding potential and sunlight durationsunlight duration. Of note, the largest difference in transporter binding was found in the mesencephalon, a finding consistent with animal studies demonstrating the importance of direct effects of light to the midbrain on behavior. If increased transporter activity indicated greater reuptake of serotonin during the fall/winter, and if this resulted in a lower density of cleft serotonin, then the seasonal variation in transporter activity (i.e., higher transporter efficiency in the winter) would seem to leave susceptible individuals particularly prone to mood symptoms during the darker seasons. Moreover, following BLT and during periods of remission in the summer months, the synaptic transporter activity was shown to be reduced to control levels in these patients.

Eating Disorders

BLT has also been investigated to a lesser extent in eating disorders. Because binge eating episodes have been observed to increase in fall and winter in some patients, BLT has been examined as a treatment modality for anorexia nervosa (AN) and bulimia nervosa (BN). Thus, BLT's effects on patients with eating disorders remain enigmatic. Additional studies, including larger, randomized, blinded, and controlled trials, are needed to elucidate further the role of BLT in treating this patient population. Further research might also determine whether BLT would be a useful treatment in Binge-Eating Disorder, a diagnosis new to DSM-5.

Adult ADHD

Additionally, BLT has been studied in the context of adult Attention-Deficit/Hyperactivity Disorder (ADHD), where, in addition to normal ADHD symptoms, patients often have depressed mood and difficulties falling asleep, awakening on time, and maintaining arousal (Brown & McMullen, 2001). These symptoms are indicative of a possible delay in the circadian rhythm. A case report of symptom improvement following BLT in a child with ADHD who displayed signs of delayed sleep phase also supports the idea that BLT may be useful in treating symptoms of ADHD (Gruber, Grizenko, & Joober, 2007). Whether the pathways that subserve the improvement of mood symptoms in response to BLT are the same pathways that underlie the seemingly beneficial effects of BLT in ADHD remains to be studied. While these results are promising, further studies, preferably in randomized, blinded, and controlled studies will need to be performed.

Finally

A significant immediate reduction of depression scores with light treatment can be identified after 20 minutes and reaches the maximum at 40 minutes, with no additional benefit at 60 minutes. The rate of change is steepest during the first 20 minutes of light as compared with longer intervals. Comparing the clinical impact of these durations of administration may yield different results when measured after several daily sessions. The overnight effect on circadian rhythms and sleep was not assessed in our study and is thought to impact mood regulation in SAD. Larger, prospective, controlled, and hypothesis-driven studies in more naturalistic conditions would be desirable to replicate our study results and our study results and analyze the temporal dynamic of the persistence of the immediate mood-improvement effects. Besides, in larger samples, one could define early responders and nonresponders, analyze genetic (e.g., melanopsin related genes), demographic (children, adolescents, adults, elderly, gender), physiological (e.g., pupillary responses), and clinical (e.g., abundant atypical symptoms) predictors for early response. If proven effective and efficacious, shorter exposures to bright light could become a feasible and broadly employed intervention for immediate mood improvement as an early step on the road toward full antidepressant response and remission.