Red Light Therapy
Red light therapy is a type of light therapy that uses red- and near-infrared light to stimulate the natural healingproces of the body. By penetrating deeply into the muscles, cells, and skin, it activates the mitochondria - the powerhouse of the cell - which can provide a range of potential benefits for the body.
In today’s post, we will explore red light therapy in detail and why this wellness trend might just be the perfect addition to your self-care routine.
What is red light therapy?
Red light therapy works by exposing your skin to a lamp, device, or laser that emits LED light in the correct spectrum. The red light penetrates deeply into the skin, where it is absorbed by the mitochondria, boosting their energy production. This increase in energy may enhance cell function and repair, which is one of the key reasons red light therapy is believed to be beneficial.
Unlike the harmful UV light used in tanning beds, red light therapy is gentle and does not burn or damage the skin
Benefits of red light therapy
Ongoing research continues to explore the potential benefits of red light therapy, and some evidence suggests it may be helpful for various purposes. Here are some of the possible benefits of red light therapy:
Improved immune system
If the mitochondria does not have enough energy, it cannot produce ATP, which is crucial for our health, as it can result in increased inflammation in the body. Red light therapy can help with this matter, as it gives more energy to the mitochondria, which in return, will help the cells produce both more ATP, but also antioxidants, which will lower inflammatory markers. Some reports even found that red light therapy can reduce inflammation in the brain, abdominal fat, wounds, lungs and the spinal cord.
Skin-loving and Anti-aging
One of the most common uses of red light therapy, at least in the beauty- and wellness industry, is for the skin. As mentioned before, red light therapy penetrates deeply into the skin, which enables the mitochondria to produce more energy. With more energy, other cells in the body can also do their job more efficiently, which for example could be things like repairing the skin and boosting growth of new cells. It is also believed, that the red light helps to stimulate collagen production, which gives the skin its structure and elasticity. Therefore, red light therapy is also an amazing anti-aging device, as we loose collagen as we get older.
Furthermore, red light therapy can help increase blood circulation to the tissue, which will additionally leave the skin looking more youthful. Lastly, red light therapy can help reduce inflammation in the cells, which may be beneficial for individuals dealing with skin conditions like acne.
Improve skin conditions
Due to the skin-loving benefits of red light therapy, that we discussed above, it may be beneficial for some skin conditions. Skin conditions that red light therapy has been used to improve is psoriasis, rosacea and eczema. It has also been used to reduce stretch marks and improve scars and acne.
Improve hair growth
Red light therapy has also been used to improve hair growth - especially in patients with androgenic alopecia. A study from 2016 showed, that the use of red light therapy significantly improved the hair growth in the patients involved. This effect may be attributed to red light’s ability to improve blood circulation, which can help stimulate hair follicles and thus hair growth.
Muscle recovery
As red light therapy can help both to reduce inflammation and increase blood circulation, it has been linked to better and faster healing of the tissues and muscles. This may especially be helpful for people who work out often and wants to accelerate muscle recovery.
Better sleep quality
There is some suggestions that red light therapy may have benefits for sleep. Red light therapy may stimulate the production of melatonin, which is the hormone, that regulates sleep. Research done on female athletes showed that red light therapy improved sleep and serum melatonin level in the participants.
Mental health and overall wellbeing
Too many people get too little natural light throughout the day. Many of us sit in office cubicles throughout the day, which is most often blasted with blue-light, which can disrupt our sleep, suppress melatonin production and potentially increase our risk of diseases. Our body needs natural light and when we do not get enough of it, it effects every cell and process within our body. Therefore, red light therapy can be helpful to add to your selfcare regimen - especially if you know, that you are not getting enough natural light throughout the day. This may be the case for you if you work in an office, but it can also be important for people during the winter, where there is naturally not as much natural sunlight to get throughout the day.
The need for natural light is especially important when talking about mental health, as the natural light helps to regulate our circadian rhythm as well as the production of serotonin - our happy hormone. Research even showed, that red light therapy can be a promising alternative treatment for patients with generalized anxiety disorder.
How to use red light therapy
There is several ways to use red light therapy to enhance your wellbeing and luckily there is even options to do this at home. Here are some of my best suggestions for how to use red light therapy and also my recommendations, if you are looking to buy your own red light therapy device.
— Light therapy spas
In large cities, it is not uncommon to find spas that offer light therapy, including red light therapy. This can be an easy way to try out red light therapy before deciding whether to invest in your own device. However, using this service can be quite expensive, and if you plan to incorporate it into your self-care routine, investing in your own device may be more cost-effective in the long run.
— Red light therapy devices
If you search for red light therapy devices online, you'll come across a wide variety of options. While many red light therapy devices can be quite expensive, it may be tempting to opt for a cheaper alternative. However, I always recommend investing in a high-quality device that actually works, rather than wasting money on products that don’t provide the benefits you're looking for due to being underpowered.
Here are some devices that I would recommend:
How to use red light therapy
When it comes to using red light therapy, there are various methods, and the approach will depend on the type of device you use and the specific benefits you're aiming to achieve.
If you have a red light therapy device large enough to cover your entire body, simply stand in front of it (preferably unclothed) for 10 to 30 minutes. For optimal benefits, aim to do this at least four times a week.
If you have a smaller device, you can direct the red light to target specific areas of your body. For example, if you're using it for faster muscle recovery, I recommend focusing the device on the muscles you want to target.
Personally, I love using my red light therapy device at night, right before bed. I sit in front of it, with the light directed towards my face, and meditate while soaking in the red light. I find this routine incredibly relaxing, which makes it easier for me to fall asleep afterward. While I primarily use the device on my face for its skin-loving benefits, I occasionally direct it towards muscles that may need some extra attention.
You can turn your red light therapy session into a truly therapeutic experience. Play some calming music or a guided meditation in the background while allowing your body to relax and absorb the red light
It may take some time to notice the benefits of red light therapy. Consistency is key, so it’s important to stick with the treatment if you want to see lasting results.
Always wear protective goggles or close your eyes during red light therapy sessions, as the light can be intense for your eyes. Before incorporating this therapy into your self-care routine, it’s important to consult with your doctor or healthcare provider.
Risks of using red light therapy
Red light therapy is generally safe when used correctly and in accordance with the provided instructions. For example, using the therapy for longer than 30 minutes may cause skin redness or blisters, though this is rare and typically occurs only if the device is misused.
Red light therapy does not involve UV rays, which are linked to skin cancer, and this is why it does not cause burns on the skin
People who take medications that increase their skin and/or eye sensitivity should always contact their doctor before using light therapy. Same goes for pregnant women.
Red light therapy can be irritating to the eyes, which is why it is important to wear protective goggles, especially when facing the red light.
Sources
https://royalsocietypublishing.org/doi/10.1098/rsbl.2015.0073
https://www.aimspress.com/article/10.3934/biophy.2017.3.337
https://my.clevelandclinic.org/health/articles/22114-red-light-therapy
https://www.tandfonline.com/doi/full/10.1080/14764172.2017.1326609?scroll=top&needAccess=true
