Red Light Therapy: A Holistic Approach to Wellness
Discover the science, benefits, and practical uses of red light therapy for improved health, skin rejuvenation, pain relief, and overall wellness in this in-depth blog post.
We have concluded our Wellness UnVEILed series, but don’t worry! As new trends emerge, I’ll be sure to share both their pros and cons. Today though, I want to discuss something I am a little obsessed with.
As I get older, I’ve become much more cognizant of my skincare regime. Growing up, my Mom always emphasized the importance of skincare and moisturizing to my sister and me, and we’ve adhered to her advice ever since. Lately, I’ve received numerous compliments on my skin and frequent questions about my skincare regimen. There are a few key steps I follow: I always remove my makeup {a habit I admittedly neglected in the past}, and I consistently use a toner with salicylic acid. This has been a part of my routine since I was a teen, along with using some great moisturizers sourced from Poland by my Mamma. Recently, I’ve been exploring serums and oils more frequently, but three things that have truly caught my attention recently are: red light therapy, microcurrent treatments, and gua sha. Today, I want to dive deep into red light therapy.
So, what is red light therapy? RLT is a non-invasive treatment that involves exposing your skin to low levels of red or near-infrared light. Unlike UV light, which can damage the skin, red light penetrates the skin without causing harm. RLT is also known by other names, such as low-level laser therapy, photobiomodulation {a bit of a mouthful!}, and light box therapy.
How does it work?
RLT works by emitting red and near-infrared light wavelengths, typically between 600 and 850 nanometers {nm}, which are absorbed into the skin’s cells. These wavelengths are thought to penetrate the skin and be absorbed by the mitochondria, the energy-producing structures within your cells. This absorption can stimulate cellular activity, leading to various therapeutic effects.
Let’s discuss the MOA, or Mechanism of Action.
“MOA” refers to the specific biochemical interaction through which a substance produces its effect. So, imagine your body as a city; medicines act like special tools to fix problems. They can turn on or off locks to control signals {like pain}, block processes to stop issues {like inflammation}, open or close gates in cells to manage what gets in or out {like calming your heart}, and help move important messages around {like boosting happy feelings}. Here are some mechanisms of action for RLT:
These are just a few ways in which red light therapy can benefit your body, making it a really fascinating and versatile therapy.
What are the benefits?
I’m sure you’ve seen your favorite influencers using RLT masks. Ads and social media are buzzing with people touting RLT’s benefits for reducing wrinkles. But beyond skin health, it offers several other advantages. Let’s dive into them:
SKIN HEALTH: This is the big one, so let’s get into what people use RLT for regarding skincare.
Collagen Production: RLT stimulates fibroblasts, the cells responsible for collagen production. Collagen is crucial for maintaining your skin’s structure and elasticity, reducing wrinkles and fine lines. Increased collagen production means firmer, more youthful-looking skin.
Acne Treatment: RLT can reduce acne by decreasing inflammation and bacteria in the skin. It helps regulate sebum production, preventing clogged pores and leading to clearer skin with fewer breakouts.
Scar Reduction: By promoting healing and reducing inflammation, RLT can minimize the appearance of scars from acne, surgery, or injuries. It stimulates cellular regeneration, smoothing the skin’s texture over time.
Improved Skin Tone and Texture: Regular use of RLT can result in a more even skin tone and improved texture. Increased blood flow and oxygenation from RLT promote a healthier complexion, reducing redness and blotchiness.
PAIN RELIEF: Many people swear by RLT for pain relief, especially for chronic pain conditions and here’s why:
Chronic Pain Conditions: RLT is effective in managing chronic pain conditions such as arthritis, tendonitis, and fibromyalgia. It reduces inflammation and promotes healing at the cellular level, alleviating pain and improving joint pain and muscle function.
Deep Tissue Penetration: The light from RLT penetrates deeply into tissues, targeting the root causes of pain and inflammation. This deep penetration helps relieve discomfort and promotes healing in areas that are difficult to treat with other therapies.
Non-Invasive and Drug-Free: RLT offers a non-invasive, drug-free alternative for pain management, making it an attractive option for those seeking relief without the side effects associated with medications.
MUSCLE RECOVERY: Who doesn’t appreciate some post-gym recovery help? Many athletes also use red light therapy to enhance performance and recovery:
Increased Blood Flow: RLT enhances blood circulation, delivering more oxygen and nutrients to muscles. This improved blood flow aids in faster muscle repair and recovery after exercise or injury.
Reduced Oxidative Stress: Exercise can lead to oxidative stress and muscle damage. RLT helps reduce oxidative stress by promoting antioxidant activity, protecting muscles from damage, and speeding up the recovery process.
Enhanced Performance: By reducing muscle soreness and fatigue, RLT allows athletes and fitness junkies to train harder and more frequently. The therapy supports muscle endurance and performance, making it a valuable tool for improving physical fitness.
IMPROVED SLEEP: Struggling to get a good night’s sleep? RLT might be the answer to achieving deeper, more restful sleep and here’s why:
Melatonin Regulation: Exposure to RLT in the evening can help regulate the production of melatonin, the hormone that controls your sleep-wake cycle. Increased melatonin levels can help you fall asleep more quickly and enjoy deeper, more restful sleep.
Circadian Rhythm Support: RLT supports the body’s natural circadian rhythm, crucial for maintaining healthy sleep patterns. By mimicking natural sunlight, RLT can help reset your internal clock, particularly if you’re experiencing jet lag or shift work.
Sleep Quality: Who doesn’t want improved sleep quality? Better sleep brings numerous benefits, including a better mood, enhanced cognitive function, and overall well-being. Regular use of RLT can contribute to a more consistent and restorative sleep routine.
ENHANCED MOOD AND ENERGY: If you’re feeling low on energy or are dealing with the winter blues, RLT can help boost those feel-good feelings and overall vitality and here’s how:
Endorphin Production: RLT can stimulate the production of endorphins, natural mood enhancers. Increased endorphin levels can help reduce those feelings of stress, anxiety, and depression, helping lead you to an overall improvement in mood.
Seasonal Affective Disorder (SAD): RLT is particularly beneficial for those suffering from SAD, a type of depression that occurs during the Winter months. By providing a dose of natural light, RLT can help alleviate symptoms of SAD and improve mood.
Increased Cellular Energy: RLT enhances cellular function by increasing ATP production. Higher energy levels at the cellular level can translate to greater overall energy, reducing feelings of fatigue and boosting vitality throughout your day.
Enhanced Cognitive Function: Improved mood and energy levels can lead to better cognitive function, including increased focus, memory, and mental clarity. Regular use of RLT can support mental sharpness and productivity and who doesn’t love being productive?
So, as you can see, RLT offers a wide range of benefits. By incorporating it into your wellness routine, you can experience these advantages yourself and improve your overall quality of life.
There are so many therapy devices out there…what should I even be looking for?
Alright, so I’ve done a ton of research on RLT devices, and yeah, they can be a bit pricey but there are ways of getting around that and snagging a deal, like going straight to the manufacturer. They often offer their products at a fraction of the cost and are happy to provide service to solo customers. Just make sure that you don’t settle for any old device; a lot of the cheaper ones online might not have the right power output or wavelength. Let’s talk about how to pick the right RLT device and some key factors you should consider:
WAVELENGTH: This is a biggie. The effectiveness of RLT depends on the light’s wavelength. The most beneficial ranges are typically 600-650 nm {nanometers} for red light and 800-850 nm for near-infrared light. Make sure the device you choose falls within these ranges.
POWER OUTPUT: For RLT devices, power output is measured in milliwatts per square centimeter (mW/cm²). Higher output means shorter treatment times. Look for devices with a power output of at least 30-40 mW/cm² for effective results.
TREATMENT AREA: Think about the size of the treatment area. What do you want to use the device for? Smaller devices are great for targeted treatments, like facial therapy {and you can get special masks for that}, while larger panels are ideal for full-body sessions. Choose a device that matches your intended use. {side note: some gyms now offer RLT as an additional service, similar to a tanning bed. Check to see if your gym has an RLT bed or stand-up machine.}
QUALITY & SAFETY: Ensure the device is from a reputable manufacturer and has gone undergone rigorous testing. Look for certifications and read customer reviews to gauge the product’s reliability and safety. The RLT Reddit community is fantastic for this.
EASE OF USE: Pick a device that’s easy to use and fits seamlessly into your daily routine. Features like adjustable stands, timers, and user-friendly controls can enhance your experience.
PRICE: RLT devices can vary significantly in price. While it’s important to invest in a quality device, there are options for different budgets. Compare features and prices to find the best value, but avoid super cheap options as they often lack the necessary specs.
But wait, red and near-infrared? What’s the difference?
I know that this can get a little confusing…
Red light and near-infrared light are both part of the spectrum of light that we, as humans, can perceive and use for different therapeutic purposes, but the difference is primarily in their wavelengths and penetration depths into tissues.
So let’s start with wavelengths:
So with red light, as mentioned above, it typically ranges from approx. 620-750 nanometers (nm). It is visible to the human eye and often used in applications aimed at improving skin health, like stimulating collagen, etc.
With near-infrared light, it ranges from approx. 750-1400 nm. This light is beyond the visible spectrum, so we can’t see it and it penetrates deeper into tissues compared to red light and is often used for therapeutic purposes, like reducing inflammation, promoting deeper healing of tissues, etc.
Now, we will move onto penetration depth:
Red light penetrates superficially into the skin, reaching primarily the epidermis and dermis layers. Again, it’s effective for skin-related treatments and surface-level muscle recovery.
With near-infrared light, it penetrates deeper into tissues, reaching muscles, tendons, joints, and even bones. This deeper penetration makes it beneficial for treating conditions that affect your deeper tissues and help in enhancing overall cellular function.
Last but not least, we are going to touch upon biological effects:
Red light stimulates cellular activity, promotes collagen production, improves skin tone and texture, and enhances wound healing. Again, it’s often used in cosmetic and dermatological applications.
With near-infrared light, it enhances mitochondrial function, reduces inflammation, supports pain relief, accelerates muscle recovery, and improves circulation. It has applications in sports medicine, physical therapy, and chronic pain management.
So, to summarize, while both red light and near-infrared light offer therapeutic benefits, they differ in wavelength, penetration depths, and biological effects. ;)
We gotta unVEIL though…
I gotta touch upon some potential drawbacks and limitations when it comes to these kind of subjects, as much as I love RLT and it has been benefiting me in different ways, there are some disadvantages associated with RLT which are:
Limited Research and Evidence: While there are many studies showing positive effects of RLT, research in this area are still relatively new. More long-term studies are needed to fully understand its effectiveness and safety.
Variable Results: The benefits of RLT can vary greatly from person to person. Some may experience significant improvements, while others may see little to no change.
To be honest, these concerns aren’t unique to RLT but also apply to various other medical treatments and interventions, such as CBD products and even Lasik surgery {to name very, very few}. But I digress…
Cost: Investing in RLT involves an initial cost, with high-quality devices ranging from several hundred to several thousand dollars. This expense can be a barrier for some people. Additionally, there might be ongoing costs for things like maintenance or replacement parts, such as bulbs.
Time Commitment: To see significant benefits from RLT, consistency and commitment are key, which can be time-consuming. For some conditions, daily sessions of 10-20 minutes may be necessary, making it challenging for some people to fit into their busy schedules.
Contraindications: RLT isn’t suitable for everyone, especially those with certain medical conditions like photosensitivity disorders, lupus, or skin cancer. It’s super important to consult with your healthcare provider before starting any sort of treatment. Also, some medications can even increase sensitivity to light, potentially leading to adverse reactions when combined with RLT. Be mindful, and do your research.
Lack of Regulation: The market for RLT devices isn’t strictly regulated, which leads to variations in product quality and effectiveness. People need to research and choose reputable brands carefully. Be cautious of manufacturers making exaggerated claims about their products’ benefits without sufficient scientific backing. It’s important to be skeptical of overly ambitious promises. Remember, if it’s too good to be true…
TL;DR
RLT offers a wide range of amazing benefits, from collagen production and muscle recovery to better sleep. When looking to purchase an RLT device, make sure to consider the key factors mentioned above to get the best value for your money. Whether you’re a first-time user or looking to upgrade your current device, investing in red light therapy can be a game-changer for your overall health and well-being.
What are your thoughts on RLT? Is it something you’re interested in trying?
And if you have any questions or comments, don’t hesitate to share them below!
Heaps of Love!
-SMG.*