We all get those days, when we are dragging and trying to figure out what it is we need in our day to make ourselves feel less tired. Another cup of coffee? A daytime nap? Unfortunately for some people, this feeling of overwhelming fatigue is an everyday reality. This makes getting through a normal daytime routine challenging on many levels. In this article we will discuss the potential for red light to help put some pep back into your step.
What is the cause of low energy?
The first step is to discover the underlying reason for lagging energy, as this can be the sign of an undiagnosed health problem that if addressed, may very well take care of the issue. Working with your healthcare team is key to rule out causes, as there are so many systems in the human body if not functioning at peak levels, can significantly impact energy. Nutritional deficiencies in any number of vitamins or minerals such as Vitamin B12, Vitamin D, Iron, Magnesium etc. can all contribute significantly. Hormone disruptions, such as thyroid or insulin and can play a huge role. Certain diseases may also manifest as fatigue in various stages.
In some cases, the underlying cause may remain elusive and the condition is often called chronic fatigue syndrome (CSF). Chronic fatigue syndrome is a multifaceted condition with a wide range of potential underlying causes. While the exact mechanisms remain incompletely understood, research suggests that factors such as mitochondrial dysfunction, dysregulated immune response, viral and bacterial infections, neuroendocrine dysregulation, and psychological factors may all contribute to the development and perpetuation of chronic fatigue. By gaining a better understanding of these underlying factors, researchers and healthcare providers can work towards more effective treatments and interventions for individuals living with chronic fatigue syndrome. In the meantime, individuals affected by CFS can benefit from a comprehensive approach to management that addresses both physical and psychological aspects of the condition, with a focus on improving quality of life and reducing symptom severity.
Red light therapy may be able to help alleviate low energy for some with CSF, however in some cases it may not, so expectations do need to be managed in this regard. Additionally, we always recommend checking with one’s healthcare provider before starting any new treatment. Red light therapy offers a natural and noninvasive treatment option so in many cases it is well worth exploring.
Building a Strong Foundation
For red light therapy and other treatments to do their best work it is important to support your body with the following strategies:
Prioritize Sleep:
Quality sleep is essential for replenishing energy levels and supporting overall health. Aim for 7-9 hours of uninterrupted sleep each night and establish a consistent sleep schedule to regulate your body's internal clock. Create a relaxing bedtime routine, limit screen time before bed, and ensure your sleep environment is comfortable and conducive to rest.
Stay Hydrated:
Dehydration can lead to feelings of fatigue and decreased cognitive function. Make it a habit to drink plenty of water throughout the day, aiming for at least eight glasses. Carry a reusable water bottle with you to stay hydrated wherever you go and incorporate hydrating foods such as fruits and vegetables into your diet.
Eat a Balanced Diet:
Fuel your body with nutrient-dense foods that provide sustained energy levels. Focus on incorporating a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats into your meals. Consider complex carbohydrates that release energy slowly, such as oats, quinoa, and sweet potatoes, and limit refined sugars and processed foods that can cause energy crashes.
Manage Stress:
Chronic stress can drain your energy reserves and negatively impact your physical and mental well-being. Practice stress management techniques such as deep breathing, meditation, yoga, or tai chi to promote relaxation and reduce stress levels. Prioritize activities that bring you joy and relaxation, and don't hesitate to seek support from friends, family, or a professional if needed.
Exercise Regularly:
If your doctor approves, regular physical activity is a powerful way to boost energy levels and improve overall vitality. If it is safe for you to do so, aim for at least 30 minutes of moderate exercise most days of the week, incorporating a mix of cardiovascular, strength training, and flexibility exercises. Find activities you enjoy, whether it's walking, cycling, dancing, or playing a sport, and make movement a priority in your daily routine.
Take Regular Breaks:
Prolonged periods of sitting or focusing on a single task can lead to feelings of fatigue and decreased productivity. Take regular breaks throughout the day to stretch, move around, and give your mind a rest. Incorporate short walks, stretching exercises, or brief mindfulness practices into your breaks to recharge and refocus.
Get Sunlight Exposure:
If it is safe to do so for you, exposure to natural sunlight helps regulate your circadian rhythm and boost mood and energy levels. Aim to spend time outdoors each day, especially in the morning, to soak up sunlight and reset your internal clock.
How Can Red Light Contribute to Achieving Optimal Energy?
The good news is that by its very nature, red light therapy is well suited for potentially boosting energy. The reason behind this is its ability to increase our energy on the cellular level, which is where our foundation of energy lies; in the mitochondria – with ATP production. Red light therapy is recognized for its ability to increase oxygen uptake and ATP production in the mitochondria. To learn more about the biology of red light, visit our blog article about how it works. The multitude of ways that red light therapy can help with one of the main regulators of the body, the adrenal glands can be found in our blog post about Adrenal Fatigue With Red Light Therapy . A deeper dive into getting better sleep can be found in our blog article improving sleep with red light therapy.
One of the earliest studies on the effects of red light therapy on energy was conducted by NASA in the 1980s. They were exploring ways to help astronauts recover faster from muscle atrophy and found that exposure to certain wavelengths of red light helped stimulate cell growth and repair processes. This discovery sparked interest in further research on the potential benefits of red light therapy for human health.
A recent study confirmed the effectiveness of red light in improving the quality of sleep of high level female basketball players . Another study documented that participants in a double blind sham trial found that “ improved self-reported sleep, as well as perceived improvements in relaxation and mood, were observed among active but not sham users”.
Interestingly, another study found “night-shift workers can possibly use red light to help them counteract their natural tendency to fall asleep without affecting their melatonin levels during the shift or delaying or disturbing their sleep after the shift is over”. This could be good news for those considering red light therapy to help with alertness during the day, and sleep quality at night.
Another study published in 2015 looked at the impact of combining exercise with red light therapy on physical performance and perceived exertion. The findings showed that participants who received red light therapy while exercising experienced increased endurance and decreased perceived exertion compared to those who exercised without the treatment.
Additionally, some research suggests that exposure to specific wavelengths of red light can also help regulate circadian rhythms and improve overall sleep quality. This is particularly beneficial for individuals who struggle with low energy levels due to disrupted sleep patterns.
In his book The Ultimate Guide to Red Light Therapy, in order to optimize energy levels, Ari Whitten suggests irradiating key points on the body, namely the neck and torso, the spine and back of neck, the middle and lower part of the torso. His book can be found on Amazon and other platforms in hard copy or as a digital download. He stressed that for anyone with severe chronic fatigue or in very delicate health, it is very important to start out very gradually so as not to overwhelm the body.
For tips on how to optimize your benefits from red light therapy, visit our blog post 12 Tips for Successful Red Light Therapy Treatment At Home – Rouge Care
So if you are simply looking to give your energy levels a lift or are trying to navigate a chronic fatigue issue, check out our family of Rouge panels, starting with our Tabletop model which would allow the targeting of key areas in small sessions, or one of our larger half or full body panels and many mounting options that one can choose from.
