From beds to LED masks, is the red light craze giving us more than just a warm glow?

At a casual glance, one might be reminded of a tanning bed experience from their youth, which may not necessarily be recommended. However, a reassuring explanation confirms the purpose of the red light therapy is to repair cells rather than harm them.

Dr. Cal Shields clarifies this as he prepares to initiate the red light therapy session at Thriyv, a wellness suite located in Manchester. “It’s red light," he states. "This is going to repair cells - not fry them."

With only a brief 15-minute session, Dr. Shields shuts the therapy bed's lid, leaving the individual alone within the glowing environment, ostensibly allowing for the recovery of skin and muscle cells while engaging in contemplative thought.

In recent months, the wellness industry has increasingly embraced red light therapy. From those seeking youthful appearances to individuals desiring accelerated recovery, the narrative surrounding red light therapy promotes it as a panacea for various health concerns.

But how precisely does red light therapy function, and can its warm scarlet rays emitted from therapy mats, LED masks, and sauna bags genuinely enhance our health?

How Red Light Therapy Works

Red light therapy operates through specific wavelengths impacting the body.

Visible red light falls within a wavelength range of 630–660 nanometers, which is equivalent to millionths of a millimeter. Longer wavelengths transition to wavelengths that may not be visible.

The ability of the light to penetrate is directly correlated to its wavelength; shorter wavelengths primarily target the outer layers of the skin, while longer wavelengths aim at deeper muscle tissues, purportedly aiding in recovery.

Depending on both wavelength and intensity, these red light particles may enhance cellular energy production and facilitate the repair and reproduction of damaged cells.

Red Light Therapy in Practice

Within Thriyv, a regular client of Dr. Shields, Kate McLelland, concludes her session on a red light therapy bed. After fracturing her neck two years prior while training for CrossFit, she integrated red light therapy alongside intensive physiotherapy.

"I had intense physiotherapy for my injury," McLelland recounts, "but I combined it with red light therapy."

Now 32 years old, she attests that this combination has expedited her muscle recovery, allowing her to return to training and even participate in a Hyrox fitness event. Red light therapy remains an integral component of her recovery routine.

“It used to take me a week to recover from Hyrox,” she shares. “Now it’s just a few days.”

Her enthusiasm extends beyond therapy beds, as she has also invested in an LED facial mask. These devices, often priced in the hundreds or even thousands of pounds, claim to stimulate collagen production and diminish fine lines. Some masks incorporate blue light, a shorter wavelength known to have potential benefits for acne.

"My skin does feel like it’s got more of a glow," McLelland remarks. "I had a lot of sun damage, but I can see that’s definitely lifted."

What Do Experts Say?

What, then, is the scientific community's evaluation of the effectiveness of available red light devices?

"Blasting yourself with an expensive red light device off the internet will not necessarily give you the results you want," emphasizes Prof. Glen Jeffery, a neuroscientist at University College London.

Encouraging data suggests that red light therapy may have positive effects across various domains, including skin rejuvenation and alleviating muscle soreness. Dr. Sophie Weatherhead from the British Association of Dermatologists maintains a cautious perspective.

"We have numerous studies, which tend to be quite small, that investigate various combinations of light and differing light doses," she notes.

Other variables to consider include skin color variations, skin thickness, the targeted body area, and the energy output of the devices.

Types of Red Light Devices

Red Light Masks

Predominantly utilizing visible red light alongside some longer wavelengths, these masks capitalize on the principle that skin thickness influences the efficacy of red light penetration. Weatherhead suggests potential marginal benefits for facial application due to the naturally thinner skin in that area.

However, efficacy hinges significantly on the device's power.

"The red light should be able to reach the dermis," Weatherhead explains, suggesting that adequate penetration could instigate changes in the mitochondria, the cell’s energy-producing components, thereby promoting skin rejuvenation.

The source of red light is also crucial, as home devices might lack the potency of medical-grade alternatives.

Red Light Therapy Beds

These therapy beds utilize a combination of visible red light and greater concentrations of near-infrared wavelengths.

Prof. Jeffery indicates that his studies reveal the ability of near-infrared light to penetrate through deep tissues, which might allow for effective targeting of cellular energy production. Nonetheless, he expresses skepticism about the efficacy of current market beds owing to potential inadequacies in the wavelength mixtures required.

He also points out the variability in individual requirements for red light exposure.

Prof. Zubair Ahmed, a neuroscientist at the University of Birmingham, echoes this sentiment, yet notes that suitable wavelengths and intensity could yield benefits for skin rejuvenation, inflammation reduction, and muscle recovery.

Infrared Saunas

Employing considerably longer wavelengths than beds and masks, infrared saunas primarily deliver benefits through heat rather than direct mitochondrial impact.

The exposure to heat energizes cellular molecules responding to heat stress, potentially offering numerous advantages, including inflammation reduction and the removal of damaged proteins, fostering cellular repair, as explained by Prof. Chris Minson, a physiologist at the University of Oregon.

Current research suggests that heat exposure may also positively influence cardiovascular health, alleviate joint stiffness, and promote better sleep.

For Eloise Alexia, a yoga and pilates instructor at a wellness hub in London, the targeted heating properties of infrared light provide distinct advantages over ordinary heat.

"My clients love it," Alexia states. "The infrared is more targeted, it heats their bodies rather than just the air around them, and helps warm them up more quickly. They also don’t get as exhausted as quickly as they would with normal heat."

Safety Considerations

While red light therapy is generally deemed safe, individuals with specific skin conditions, autoimmune disorders, light sensitivity, or those undergoing cancer treatment should consult healthcare professionals before proceeding.

Experts advise against excessive use and recommend adherence to manufacturer guidelines. Additionally, wearing eye protection is emphasized, alongside ensuring that devices carry the necessary CE or UKCA product safety mark.

The Current State of Evidence

At the wellness suite, I raise the issue of limited clinical evidence supporting red light therapy beds with the medical director. Dr. Shields, formerly an NHS doctor accustomed to rigorously tested treatments, acknowledges the paradigm shift.

He contends, "We know the mechanism is there; it makes sense." He likens it to other aspects of preventative medicine, where limited evidence does not negate the potential for efficacy.

As I rise from the red light therapy bed, I feel a sense of lightness, comparable to the effects of a gentle massage, or perhaps simply a result of lying down for 15 minutes after a stressful morning.

From a clinical standpoint, ongoing pioneering research is shedding light on the promise of red light therapy in medicine - from aiding glucose level control to healing damaged spinal nerves.

However, as Prof. Ahmed articulates, "there is not the clinical evidence to back up the wild claims being made by the industry."

"But that's not to say we won't have the evidence in the future."