What Is Red Light Therapy (RLT)? Uses, Benefits, & Risks
Red light therapy (RLT) is gaining widespread recognition as a non-invasive treatment with loads of potential health benefits. From skincare to pain management and healing, this innovative therapy is becoming a go-to for many looking for natural solutions that can be administered at home. If you’re curious about red light therapy, its uses, and how to choose the right device, I’ve got answers for you right here!
We use a red light therapy device in our home almost daily. My favorite uses are for circadian rhythm in the winter, aches and pains, and boosting immunity during sickness.
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What Is Red Light Therapy?
Red light therapy is a therapeutic technique that uses low-level red wavelengths of light to penetrate the skin. Red light isn’t painful and doesn’t emit any heat. Originally developed by NASA to help plants grow in space, researchers soon discovered its potential for human health. RLT stimulates the mitochondria—the powerhouse of cells (remember that random fact from 9th grade science?) —to produce more energy, which can promote healing, reduce inflammation, and rejuvenate skin. It also increases blood flow and stimulates collagen production.
This therapy is also known by other names such as low-level laser therapy (LLLT), photobiomodulation (PBM), and biostimulation.
How Does Red Light Therapy Work?
Red light therapy works by delivering wavelengths of red and near-infrared light that penetrate into the skin. Red light can be absorbed into the skin at about a depth of 8-10 millimeters. At this depth it can have positive effects on cellular energy, metabolic processes, and the nervous system. Positive biological reactions include:
- Increased ATP Production: Red light stimulates mitochondria to produce adenosine triphosphate (ATP), which powers cellular functions.
- Improved Circulation: It promotes better blood flow, delivering essential nutrients to tissues.
- Enhanced Collagen Production: This can improve skin elasticity and reduce wrinkles.
- Reduced Inflammation: By reducing oxidative stress, RLT can lower inflammation levels.
Key Benefits of Red Light Therapy
There are so many benefits to red light therapy that are backed by research. Here are some of the most significant potential benefits:
1. Skin Health and Anti-Aging
One of the most popular applications of red light therapy is skincare. It helps to:
- Minimize fine lines and wrinkles.
- Reduce redness and inflammation from skin conditions like rosacea.
- Improve skin tone and texture.
- Accelerate wound healing and reduce scars.
Studies have shown that regular sessions of red light therapy can improve collagen density, giving skin a firmer, more youthful appearance. While I’m not always consistent with this, I try and sit in front of my red light device for an entire cycle (mine is 12 minutes) daily, and my skin really loves it!
2. Pain Relief and Muscle Recovery
Athletes and individuals with chronic pain conditions often turn to red light therapy for relief. It can:
- Reduce muscle soreness post-exercise.
- Relieve chronic pain associated with arthritis, fibromyalgia, and joint issues.
- Promote faster recovery from injuries by increasing blood circulation and flow. This allows the body to bring more oxygen and nutrients to the cells and aiding in tissue repair.
When I have experienced sore muscles from working out, I always turn to my red light device. My husband has sustained some deep muscle bruises from dirt bike crashes and the red light really seems to help his recovery.
3. Hair Growth
For individuals dealing with hair loss, red light therapy may offer a solution. It stimulates hair follicles and increases blood flow to the scalp, potentially slowing hair thinning and promoting regrowth. I’ve even seen some new brushes that have red lights in them so that you can brush your hair while delivering RLT at the same time!
4. Regulating Circadian Rhythm & Improving Mood
Red light therapy has shown promise in improving mood and alleviating symptoms of depression. The therapy’s ability to regulate circadian rhythms can also improve sleep quality. Red light imitates morning and evening sunlight, which can help with the bodies production of melatonin which is important for sleep quality. In the winter I really enjoy turning mine on in the mornings and evenings to help regulate my circadian rhythm when the days are shorter and we don’t have as much light.
5. Enhanced Immune Function
By reducing inflammation and oxidative stress, RLT may support the immune system. This can be particularly beneficial for individuals recovering from illnesses or managing chronic conditions. Studies have also shown that RLT may activate the lymphatic system, which is an important part of our immune system that is responsible for flushing waste out of the body.
Whenever anyone in our family is coming down with a bug, I try and get as much time in the red light as possible to stimulate the lymphatic system and hopefully promote faster recovery.
Uses of Red Light Therapy
Red light therapy is used in various settings, including homes, dermatology clinics, and wellness centers. Common applications include:
- Medical Conditions: Treating acne, eczema, and psoriasis.
- Physical Therapy: Managing chronic pain and promoting recovery after injuries.
- Aesthetic Treatments: Enhancing skin appearance and reducing signs of aging.
- Wellness Goals: Supporting better sleep and improving mood.
Red Light Therapy vs Near-Infrared Light
Typically RLT utilizes both red light (visible light 620-750 nm) and near-infrared light (NIL), which isn’t visible light (wavelength above 800 nm). Near-infrared is unique in it’s ability to penetrate deeper into the tissue.
What to Look for in a Red Light Device
One of the most amazing things about this is that you can buy one for your home. This makes using one super accessible and inexpensive over time. It is definitely an investment up front (especially if you get a high quality light), but the payoff is well worth it. In my home we use the Lumebox 2.0 handheld device, and it has been incredible.
However, not all red light therapy devices are created equal! Investing in a high-quality red light therapy device can make or break your results. Here are key factors to consider when looking for at-home devices:
1. Wavelength Range
Choose a device that offers red light wavelengths between 600-700 nm and near-infrared wavelengths between 800-850 nm. This range is most effective for deep penetration and cellular benefits.
2. Irradiance Level
Irradiance refers to the power output of the device. Look for a device with an irradiance level of at least 100 mW/cm² for maximum efficacy.
3. Treatment Area
Consider the size of the treatment area. Devices range from small handheld units for targeted use to larger panels that cover more extensive areas of the body. In our home we use a smaller handheld device.
4. Session Duration and Frequency
Opt for a device that offers customizable settings to suit your lifestyle. Shorter session times with high irradiance can be more convenient for busy schedules.
5. Safety Features
Ensure the device complies with safety regulations and includes features like automatic shutoff timers to prevent overuse.
6. User Reviews and Certifications
Research user reviews and ensure the device has certifications from reputable organizations.
How to Use Red Light Therapy at Home
Using red light therapy at home is really simple and convenient with the right device. Follow these steps to get started:
- Set Up the Device: Depending on if you are using a hand held device, face mask, or stand up light, set it up where it will most conveniently hit the target area.
- Position Yourself: Sit or stand at the recommended distance from the device (usually 6-12 inches depending on the device).
- Start Your Session: Turn on the device and expose the targeted area for the recommended duration (typically 10-20 minutes per session depending on the device). It’s that easy!
- Maintain Consistency: Use the device several times a week for best results.
Potential Side Effects and Precautions
Red light therapy is generally safe, but it’s important to follow guidelines to avoid potential risks or side effects:
- Eye Protection: Use goggles to protect your eyes, especially for facial treatments. While there is some limited research that red light is good for your eyes, it is very limited and probably not worth the risk until there is more available data.
- Avoid Overuse: Overexposure can lead to skin dryness or temporary redness.
- Consult a Professional: If you have a medical condition or are pregnant, consult a healthcare provider before starting RLT.
Conclusion
Red light therapy offers a versatile, non-invasive way to enhance your health and well-being. From boosting skin health to relieving pain and supporting mental wellness, the benefits of RLT are backed by science, and anyone can start using it! By choosing the right device and maintaining consistent use, you can experience the transformative effects of this cutting-edge therapy.
Whether you’re seeking a natural solution for chronic pain, a way to improve your skin’s appearance, or a tool to support overall wellness, red light therapy could be the answer. With minimal side effects and growing accessibility, it’s no wonder this innovative therapy is becoming a staple in homes and wellness centers worldwide.
