Picture your perfect day dedicated to optimising your health and wellbeing.
Perhaps you start first thing with a dopamine-boosting and life-affirming ice bath, your muscles tingling as the icy water shocks you awake.
After breakfast and a workout that combines strength training with some life-extending Zone 2 cardio, maybe you relax and unwind both body and mind in a sauna or infrared sauna, letting the intense heat work its magic on your sore muscles.
Afterwards you have lunch, measuring how the food you eat affects your glucose levels with your trusted continuous glucose monitor, and checking in with your resting heart rate, vagus nerve function, VO2 Max score and heart-rate variability to make sure all your main biomarker metrics are headed in the right direction. Perhaps then you go to your weekly stem cell therapy session to continue to reverse your biological age.
All of these holistic health practices could fall under the biohack umbrella, but one type of tech treatment you may not yet be using to its full potential is one that shows serious upside in improving your wellbeing, especially in healing and rejuvenating tired and injured tissue: red light therapy (RLT).
Red light therapy was once a niche treatment confined to elite sports and dermatology clinics, but its popularity has soared thanks to its billing as a game-changing high-tech tool to expedite recovery and improve performance, and as treatment costs plumment
This non-invasive treatment involves exposing the body to low-level red or near-infrared light, but how does it work, what results can you expect, and how often should you do it – if you should do it at all?
Here are the answers to the big RLT questions, all backed by robust scientific research, so you can make the right decision for your health, performance and wellbeing.
What is red light therapy?
RLT is a therapeutic treatment that uses specific wavelengths of light to penetrate the skin to promote healing and tissue repair. It involves exposing the skin to low levels of red or near-infrared light, which is believed to stimulate cellular function and improve the body’s ability to heal, according to the Journal of Clinical Dermatology. Unlike ultraviolet (UV) light, which can damage the skin, red light is considered safe and can help reduce inflammation, alleviate pain, and improve skin appearance, according to the Photomedicine and Laser Surgery journal.
How does red light therapy work?
Red light therapy works by penetrating the skin with wavelengths typically between 620 nm and 750 nm (red light) and 750 nm to 1200 nm (near-infrared light). These wavelengths are absorbed by the mitochondria, the powerhouses of the cells, leading to increased ATP production, which boosts cellular energy and function, according to the SPIE Proceedings journal.
This process, known as photobiomodulation (see below for its other names), helps cells repair and regenerate faster, reducing inflammation and promoting healing, according to the Journal of Clinical Dermatology, and can also enhance blood flow to further supports tissue repair and recovery, according to Annals of Biomedical Engineering.
What are the main pros and cons of red light therapy?
Advantages
Non-Invasive
RLT is a non-invasive treatment that does not require surgery or medications.
Safe
Generally considered safe with minimal side effects when used correctly.
Versatile
Can be used to treat a variety of conditions, from skin issues to muscle pain, according to Photomedicine and Laser Surgery.
Disadvantages
Varied results
Not all individuals experience the same level of benefit.
Access
High-quality RLT devices can be expensive and are not always covered by insurance.
Time commitment
Regular sessions are often needed to maintain benefits, which can be time-consuming, according to the American Journal of Orthopedics.
What are the main benefits of red light therapy?
Red light therapy has been shown to improve skin health, reducing wrinkles, scars and acne by promoting collagen production, according to the Journal of Clinical Dermatology. It also aids in muscle recovery and pain reduction, making it popular among athletes, and it can help alleviate chronic pain and inflammation, as well as enhance wound healing, according to the American Journal of Physical Medicine & Rehabilitation.
What conditions can red light therapy treat?
Red light therapy can treat a variety of conditions. It is effective in managing skin conditions such as acne, psoriasis and eczema, according to Seminars in Cutaneous Medicine and Surgery journal. It also promotes faster healing of wounds and reduces scarring. For those suffering from chronic pain, RLT can alleviate symptoms associated with arthritis and tendonitis, according to the Annals of Biomedical Engineering journal, and it can enhance muscle recovery post-exercise and improve overall skin appearance, according to the Journal of Clinical Dermatology.
Are there any side effects or risks?
Red light therapy is generally safe with few reported side effects. However, overuse can lead to temporary redness and irritation of the skin, according to Lasers in Medical Science journal. It is essential to follow recommended guidelines for duration and frequency to avoid adverse effects. People with photosensitivity or those taking medications that increase sensitivity to light should consult with a healthcare provider before using RLT, according to the Photomedicine and Laser Surgery journal.
How often should you use red light therapy?
The frequency of RLT sessions can vary based on the condition being treated and the individual’s response to the therapy. Typically, it is recommended to start with 3-5 sessions per week for the first 1-4 weeks. Maintenance sessions can be reduced to 1-2 times per week thereafter, according to the American Journal of Physical Medicine & Rehabilitation. As with all forms of biohacking, consistency is key to achieving and maintaining results.
How is red light therapy different from other light therapies?
Red light therapy differs from other light therapies primarily in the wavelengths used and the effects on the body. For example, blue light therapy is commonly used to treat acne due to its antibacterial properties, whereas UV light therapy is often used for skin conditions such as psoriasis but carries a higher risk of skin damage, according to the Clinics in Dermatology journal. In contrast, RLT uses red and near-infrared light to promote cellular repair and reduce inflammation, making it suitable for a broader range of conditions with fewer risks, according to the Seminars in Cutaneous Medicine and Surgery journal.
Does red light therapy have any other names?
Yes, RLT is known by several other names that often refer to the same or similar treatments. One common alternative name is low-level laser therapy (LLLT), which highlights the use of low-intensity lasers instead of light-emitting diodes (LEDs). This term is frequently used in clinical and research settings, emphasising the therapeutic use of low-power lasers.
Another term often used is photobiomodulation (PBM), which broadly refers to the modulation of biological processes through light exposure. This term encompasses a variety of light therapies, including those using red and near-infrared wavelengths.
Cold laser therapy is another name sometimes used interchangeably with red light therapy. This name stems from the fact that the lasers used in this type of therapy do not produce heat, unlike high-power lasers used for surgical procedures.
The term low-power laser therapy (LPLT) is also used which, like LLLT, underscores the low energy levels used to achieve therapeutic effects. This terminology is used to distinguish these therapies from high-power laser treatments that are typically invasive and generate significant heat.
These various names reflect the different aspects and nuances of the therapy but ultimately refer to similar processes that utilise specific wavelengths of light to promote healing and reduce pain. The choice of terminology can vary depending on the context, whether it is clinical practice, research, or consumer marketing.
Are all red light therapies the same?
Not at all. The effectiveness of RLT depends on factors such as wavelength, intensity and duration of exposure. Devices vary in quality and specifications so it is crucial to choose a reputable device that offers appropriate wavelengths and power output, according to the Photomedicine and Laser Surgery journal, and clinical-grade devices used by professionals often provide better results compared to lower-end consumer models.
Can I use red light therapy at home?
Yes, red light therapy can be used at home with the right equipment. Many home devices are available, ranging from handheld units to larger panels. It is important to follow manufacturer instructions and start with shorter sessions to gauge your body’s response, according to the Journal of Clinical Dermatology. Consulting with a healthcare provider before starting any new treatment is always advisable, especially if you have an pre-existing skin or other health conditions, or take drugs that increase sensitivity to light.
