The red light therapy, also known as phototherapy or low-level light therapy, has been gaining recognition in the world of health and sports science. Let’s find out why!
What is red light therapy?
Red light therapy is a non-invasive technique that uses low-intensity red light to activate biological processes in our cells. But how does this happen exactly?
Red light therapy, also known as red light phototherapy or low-level light therapy, involves exposing the body to low-intensity red light. This light, which is absorbed by the body’s cells, helps stimulate various cellular functions and can promote healing and tissue regeneration.
Mitochondria are the “powerhouses” of our cells that produce energy in the form of adenosine triphosphate (ATP). By absorbing red light, mitochondria can produce more ATP, which can help cells function more efficiently and recover from damage.
[article ids=”86268″] This therapy has proven effective for a range of applications, including improving skin health, accelerating muscle recovery, reducing inflammation and pain, and enhancing sports performance.
However, although the results are promising, research on red light therapy is still ongoing, and more research is needed to fully understand its benefits and applications.
How red light therapy works
When exposed to low-level red light, your body responds by absorbing photons. These photons stimulate the mitochondria in your cells, the “powerhouses” that produce energy.
This extra stimulus increases the production of adenosine triphosphate (ATP), which is essential for cell repair and regeneration.
|
Features |
Description |
|---|---|
| Type of light | Red light in the range of 600 – 700 nm. |
| Usage | Treatment of various conditions, including skin, aging, wounds, and musculoskeletal pain. |
| Benefits | Stimulates collagen production, improves blood circulation, reduces inflammation and pain, accelerates wound healing. |
| Safety | Generally safe with little or no side effects. However, it should not be used directly on the eyes or cancerous tumors. |
| Treatment time | Depending on the device and the condition being treated; it can vary from minutes to half an hour per session. |
| Frequency of use | Depends on the condition being treated and individual tolerability; it can vary from daily to several times a week. |
|
Purpose of use |
Benefits |
Duration of treatment |
|---|---|---|
| Skin health | Improves collagen and skin elasticity, reduces wrinkles and fine lines. | 15-20 minutes a day |
| Muscle recovery | Accelerates healing and recovery, reduces inflammation. | 10-15 minutes post-exercise |
| Chronic pain treatment | Relieves pain from arthritis, fibromyalgia, and neuropathy. | As needed |
| Mental health | Can improve symptoms of depression and anxiety through its calming effect. | As needed |
Where to buy a red light lamp?
When you are ready to buy a red light therapy lamp, there are some considerations you can keep in mind to ensure you are making an informed decision. Here are some useful tips:
- Power and energy density: Look for a lamp that offers enough power to be effective. This is usually measured in milliwatts (mW). Additionally, energy density, measured in mW/cm², is also important, as it tells you how much energy is emitted in a specific area.
- Wavelength: Red light therapy is performed in two wavelength ranges: Red light (630-660 nm) and near-infrared light (810-880 nm). Make sure the lamp you choose operates in these ranges.
- Size and type of device: This will depend on your needs. If you plan to treat large areas of your body, a large panel lamp may be useful. However, if you only need to treat a small area, a smaller, portable device may be more suitable.
- Safety: Ensure the device has the relevant safety certifications. It is also advisable to buy from a reputable brand to ensure you are getting a quality device.
Below we leave you a lamp that meets all these requirements and that our team uses regularly.
- 300 vatios de luz infrarroja fuerte con calor penetrante profundo para promover la circulación de la sangre y apoyar el proceso de curación en el campo de irradiación
- Para el tratamiento de las enfermedades del oído, la nariz y la garganta y los resfriados, el dolor de cuello y espalda o para el cuidado facial y de belleza (piel impura)
- Gran superficie de infrarrojos: Calentador radiante con disco cerámico de alta calidad para una radiación infrarroja intensiva y de gran superficie (campo de irradiación de 30x40 cm) con una protección UV del 100
How to use red light therapy?
It’s easy to incorporate red light therapy into your daily routine. You can use red light therapy devices at home or in specialized clinics. If you decide to do it at home, be sure to follow the manufacturer’s instructions for the best results.
Benefits of red light therapy
Several studies published in journals indexed in the Journal Citation Reports (JCR) have examined the effects of red light therapy. Let’s delve a little deeper into what they say:
Improves nighttime rest and circadian rhythms
In a small 2012 study, researchers evaluated the effect of red light therapy on 20 female athletes. Participants were randomly assigned to receive 30 minutes of red light therapy every night for 14 days.
Compared to a placebo group that did not receive light therapy, participants improved sleep quality, melatonin levels, and endurance performance.
Another research published in 2019 detailed a 3-week study of 19 people in an office environment. Researchers found that using a combination of ambient red and white light in the afternoon improved the circadian rhythm and increased alertness in the post-lunch period, when many people experience a drop in energy levels.
Improvement of muscle recovery
A study published in “Lasers in Medical Science” found that red light therapy accelerated muscle recovery and reduced pain after resistance exercises in healthy volunteers.
Participants who received red light therapy showed significantly faster recovery than the control group.
Sports performance
An article in “The Journal of Strength and Conditioning Research” reported that red light therapy before exercise can improve sports performance.
Athletes who received red light therapy before exercise showed an increase in muscle endurance and a reduction in muscle fatigue compared to the control group.
Skin health
In a study published in “Dermatologic Surgery,” researchers found that red light therapy can improve skin tone and texture, and reduce wrinkles and fine lines.
Study participants who received red light therapy showed significant improvements in their skin’s appearance after several weeks of treatment.
Another study reported that this therapy can also control inflammatory diseases such as psoriasis and acne.
Pain and inflammation
A study in “Pain Research and Treatment” indicated that red light therapy can help reduce pain and inflammation in people with rheumatoid arthritis. Participants who received red light therapy reported a significant decrease in their pain and an improvement in their quality of life.
“Scientific studies show that red light therapy can accelerate muscle recovery, improve sports performance, rejuvenate the skin, and relieve pain.”
Remember, although these studies are promising, more research is needed to fully understand the benefits of red light therapy. Additionally, each individual may respond differently to the treatment.
Improves muscle recovery
Red light therapy can accelerate muscle recovery after a tough workout, reducing inflammation and promoting healing. That’s right! No more days of pain after your gym session!
Tips on light exposure in our lives
At night:
- If possible, block all light from your bedroom. Consider installing blackout curtains or using a sleep mask.
- If you use a bedside lamp, choose one that emits a dim red, orange, or yellow light.
- Remove, turn off, or use night mode on electronic devices that glow in your room.
- Wear red light glasses a few hours before going to sleep.
- To return to normal, avoid electronic screens one to two hours before bedtime.
During the day:
- Open your window blinds when you wake up in the morning. Let the sunlight in as soon as you can, or when possible.
- If you must wake up before dawn, turn on some low-voltage lights.
- Expose yourself to natural light throughout the day to improve your alertness and mood.
- If you use electronic devices during the day at the office or at home, wear blue light glasses (here we leave you a guide about them).
Conclusion
So, what do you think? Are you ready to try red light therapy and experience its benefits firsthand?
Thanks to its ability to stimulate mitochondria and promote ATP production, it has shown potential to improve skin health, accelerate muscle recovery, relieve pain and inflammation, and even enhance sports performance.
Bibliographic references
- Figueiro, MG. et al. (2019). Light, entrainment and alertness: A case study in offices. Lighting Research & Technology. (52):6
- Zhao, Jiexiu, et al. (2012). Red Light and the Sleep Quality and Endurance Performance of Chinese Female Basketball Players. J Athl Train, 47(6):673-678
- Avci, PInar. et al. (2013). Low-level laser (light) therapy (LLLT) in skin: stimulating, healing, restoring. Semin Cutan Med Surg, 32(1):41-52
