Winter is coming, which means many things depending on where you are and whether or not you like to ski. But one certainty is that millions of people in northern latitudes will get way less sunshine for five or so months.

And that’s apparently bad for everything from aging to eyesight to arthritis.

One solution is “red light therapy.” Here’s an overview from Chat GPT, followed by some recent study results and a few recommendations.

Red light therapy overview

Red light therapy, also known as photobiomodulation or low-level laser therapy, is a non-invasive treatment that uses red or near-infrared light to stimulate various biological processes in the body. This therapy has gained popularity in recent years for its potential health and wellness benefits.

Mechanism of Action

Red light therapy works by exposing the body to low levels of red or near-infrared light, typically through LED or laser devices.

These wavelengths of light penetrate the skin and are absorbed by the cells’ mitochondria, the energy-producing powerhouses of the cell.

This interaction with the mitochondria can boost cellular energy production, increase blood flow, and trigger a range of cellular responses that promote healing and regeneration.

Health and Wellness Benefits

Red light therapy is used for a variety of purposes, including:

Skin Health: It may improve the appearance of the skin, reduce wrinkles, and promote collagen production.

Pain Management: It can alleviate muscle and joint pain, as well as reduce inflammation.

Wound Healing: It may accelerate the healing of wounds, cuts, and injuries.

Hair Growth: Some studies suggest that it can stimulate hair follicles and promote hair regrowth.

Mood and Sleep: It may help improve mood and regulate sleep patterns.

Treatment Sessions

Red light therapy sessions are typically short, lasting anywhere from a few minutes to 20-30 minutes.

The frequency and duration of sessions depend on the specific condition being treated and the device used.

Safety

Red light therapy is generally considered safe when used as directed.

Protective eyewear is recommended to shield the eyes from intense light.

It is non-invasive and does not produce heat, making it a comfortable and painless therapy.

And here’s an excerpt from a much longer Marathon Handbook article:

Does Red Light Therapy Improve Muscle Recovery From Exercise?

Studies suggest that red light therapy can be an effective means of facilitating recovery from exercise.

A review of 46 studies investigating the effects of red light therapy (photobiomodulation) on exercise performance and recovery found that red light therapy can improve recovery from exercise by decreasing inflammation and oxidative stress in muscles while simultaneously increasing muscle mass gained after training.

7 Benefits of Red Light Therapy for Workout Recovery and Exercise Performance:

• Decreased Inflammation
• Faster Healing from Injuries
• Improved Aerobic Exercise Performance

A study with competitive male endurance cyclists found that red light therapy helps increase time to exhaustion by decreasing the oxygen deficit or cost of the exercise.

The more you can delay muscular fatigue, the more reps you’ll be able to perform in a workout, which can lead to better gains.

A cure for macular degeneration?

By the study’s end, 67% of those treated with light could read an additional five letters on the chart, and 20% could read 10 or more. About 7% developed geographic atrophy — the most advanced, vision-threatening stage of dry AMD — compared with 24% in the sham group.

Exposure to light at the wavelengths used in the study likely revitalizes failing mitochondria — the power plants inside cells — so they produce more energy, the researchers say.

“This is the first therapy for dry AMD that’s actually shown a benefit in improving vision,” said study co-author Richard Rosen, MD, chair of ophthalmology at the Icahn School of Medicine at Mount Sinai and chief of Retinal Services at the New York Eye and Ear Infirmary in New York City.

Wide range of options

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