Illuminating the Benefits of Light

Light profoundly affects our biology, influencing our mood, sleep patterns, wakefulness, focus, hormone levels, immune system, and stress coping abilities.

As a Physiotherapist, I'm not only delving into the effects of sunlight; I'm also examining the therapeutic potential of various beneficial sources within the light spectrum, like near and far infrared light. Understanding these elements allows for a holistic approach to well-being for my clients.

The utilisation of light for health purposes dates back to the early 1900s. In 1903, Physician Niels Ryberg Finsen won the Nobel Prize in Medicine for effectively treating smallpox and lupus with red light. NASA, in 2000, employed red light for maintaining muscle and bone mass and treating chronic wounds. More recently, light therapy has been explored for macular degeneration, offsetting age-related vision loss, and harnessing the numerous health benefits of red light therapy.

So, what is light? Essentially, it's energy waves, differing in sizes and lengths, crucial in terms of its bodily impact. Some light waves are visible, like the colours of the rainbow, while others, such as UVB and infrared light, are invisible to humans. The size or length of a light wave determines its ability to penetrate bodily tissues and influence our biology. Longer wavelengths, like red and near-infrared light, possess the remarkable ability to penetrate tissues, including the skin.

The area of our body exposed to light also matters. Whether it's the receptors in our eyes, our skin, or the indirect effects via other organs like the spleen - light interacts differently within our body. It translates into electrical and hormone signals, stimulating various biological pathways.

For instance, exposure to ultraviolet light on the skin triggers the release of beta-endorphins, the body's natural pain killer. Similarly, light stimulates the hormone melatonin, renowned for inducing sleep and positively impacting bone mass by enhancing osteoblast production—stem cells essential for bone formation. Melatonin also exerts a potent effect on the central nervous system.

As neurobiologist, Dr. Andrew Huberman states, "Exposing your eyes to sunlight in the morning is crucial for mental and physical health—it's perhaps the most vital thing we can do to promote metabolic well-being, hormone system functionality, and overall mental health."

He also emphasises the importance of sunlight exposure early in the day, boosting cortisol levels and preparing the body for better sleep at night. This morning spike in cortisol positively influences the immune system, metabolism, and daytime focus.

During a sunny morning, spend 5-10 minutes outdoors, engaging in activities or simply soaking in the sunlight. Even on overcast days, staying out for at least 15-20 minutes can trigger positive effects, although the duration may need to be extended. Later in the day, try to be outside in the afternoon, as the specific wavelengths of the sun during that time signal the brain's circadian clock for the evening and the impending transition to sleep.

In the late afternoon/evening, mimic the sun's natural rhythm by dimming your work environment. Minimize exposure to blue light to aid in preparing for sleep later. Turn off overhead lights, switch to lamps or softer lighting, and dim computer screens.

In addition to the benefits derived from exposing the skin to particular sunlight waves, the healing potential of red light has gained attention for its remarkable effects. Red light therapy, also known as Photobiomodulation, operates on multiple levels - molecular, cellular, and tissue - and has emerged as a non-invasive, non-toxic, and non-traumatic therapeutic approach. Extensive research spanning over 50 years validates its effectiveness in recharging mitochondria, crucial for energy production, supporting immune and circulatory systems, maintaining nervous system functionality, fostering stem cell activity, relieving pain, reducing inflammation, and facilitating skin repair.

Absolutely, light isn't merely about illumination; it's fundamental to our existence. Its influence stretches far beyond just brightness, intricately shaping our biological rhythms, emotional well-being, and physiological resilience. It's amazing how something as seemingly simple as light can have such a profound impact on various aspects of our lives and well-being.