Photobiomodulation
Circadian Health and the Benefits of Light
Circadian health and the new branch of medicine, known as photobiomodulation, have been gaining more momentum in recent years and the far reaching impacts of disruption to these innate cycles of our body clock is becoming more evident. I have been following this fascinating area of health research for a long time and have been informing my patients of the many benefits of optimising light exposure that exist well beyond vitamin D production, for over a decade.
The role of light in biological systems and processes in our body is most obvious in our sleep–wake cycles with circadian rhythms governing everything from hormones and fertility, mood and mental health as well as digestive processes including the absorption of nutrients. These light/dark cycles have now been shown to interface with many hidden aspects of our body’s functioning and cellular processes, and light exposure has a far more significant influence on our overall health than what was originally understood.
Circadian misalignment can occur with exposure to lights in the evening (especially the cool blue spectrum emitted by modern LED lights), staying up late at night, sleeping in during the day, shift-work jobs, and eating erratically especially eating later in evening. While the premise of following good circadian health is easy, staying on track with eating and sleeping rhythms can often be hard. Our culture has become so entrenched with a 24/7 lifestyle and constantly having access to electricity and digital devices at all times of day and night, that we often forget about the importance of adhering to the daily rhythm of our circadian cycle. Like all animals, we are dependent on the day/night cycle and the yearly seasonal changes, both of which govern and influence many aspects of our health and body function.
While exposure to natural sunlight in daily life (such as sun gazing) is always the ideal way to regulate these aspects of our body function, we now have the advantage of having new modern tools to utilise, mimic or expand on the benefits of natural light exposure. Photobiomodulation (PBM), also known as low-level laser therapy (LLLT), is the term given to the use of non-invasive red and near-infrared light treatments to modulate biological processes in the body. These therapies are aimed at enhancing key aspects of body function to promote healing and health in the body, whether it is reducing pain and inflammation, improving tissue repair or treating depression and insomnia.
The introduction of lasers as sources of amplified, stimulated emission of radiation and light, has resulted in a wide range of innovative research over the past few decades. Many fields of medicine have adopted PBM devices (laser and LED lights) to support biological processes and healing as well as being applied in tissue engineering. The effect of PBM in accelerating the healing process was initially introduced in the 1960s by NASA researchers who used it for enhancing the healing processes in astronauts in space.
One of the primary benefits of PBM is its ability to decrease inflammation throughout the body, which can reduce pain and promote faster healing in injured tissues. A range of processes and mechanisms are behind this important benefit – from increased circulation and cell activity to reducing inflammatory meditators. Specifically, as the light penetrates the skin, it causes an increase in blood flow to the area being treated. The increased blood flow increases the oxygen and nutrients flowing through the skin, which in turn promotes cellular regeneration and healing. Other mechanisms are also involved that interact with key light receptors on the cell and also activate various hormonal and signaling pathways.
Photobiomodulation therapy using red light to improve circadian health, sleep, energy, and skin health.
Light therapy has been shown to boost energy levels by optimising cellular function and enhance mitochondrial activity. Mitochondria are akin to energy producing batteries in our cell and they are particular responsive to circadian cycles, sunlight exposure and the infared spectrum. This boost in cellular energy and mitochondrial activity can result in improved physical performance and reduced fatigue as well as supporting a range of other anti-ageing mechanisms.
Another significant benefit of PBM is its potential to regulate mood and enhance sleep quality. By promoting better sleep patterns, PBM can boost our overall health and well-being, as quality sleep is essential for various bodily functions, mood and cognitive performance. Independent of its role on sleep, research also suggests PBM has demonstrated promise in supporting brain health by improving cognitive function and offering neuroprotective effects. Red light therapy has been shown to reduce stress, anxiety and depression.
The other significant area of research has centred around skin health. PBM may have positive effects on skin health and has been shown to promote faster healing and rejuvenation through stimulating collagen production. Red and yellow spectrum light therapies in particular, offer anti-aging benefits as they can boost collagen synthesis and improve skin texture.
Red light or near-infrared light (NIR) are the most commonly used wavelengths in PBM (600–1100 nm) and as such there have been many devices developed for at home use that utilise these spectrums. I have been using a red light panel for 6 months or so now and definitely feel it has been optimising my sleep, energy and skin health. I am pleased to now offer 30 minute red light therapy sessions in the clinic for treating inflammation and pain, tissue repair, mood disorders, hormonal regulation, skin issues and sleep problems. Having a session first can also be great if you wish to try out red light therapy before buying an at home device for regular usage.
When purchasing a device, be sure to do some research to ensure that the device is powerful enough to initiate biological changes and that the company is reputable. Lower cost and poor quality devices are available but they may not be powerful or effective enough to deliver the desired results. I recommend the team at Block Blue Light as they have a good range of quality red light products and also include full spectrum light globes and blue light blocking glasses for using on the computer or other screens.
While ongoing research will help us fully understand the full range of potential benefits for PBM, current evidence suggests that this therapy is a great complementary treatment for various health conditions and as a tool for optimising overall health.
References
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8483747/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5215870/
