When John Steinbeck wrote “What good is the warmth of summer, without the cold of winter to give it sweetness,” it’s possible that he wasn’t thinking about things like dry skin and seasonal depression.
That said, winter is an amazing opportunity for those who love to challenge themselves outdoors. And for those who like to stay indoors during the frosty months of winter, it has its own set of challenges.
As much fun as winter can be, and as much as writers can wax poetically—all the while romanticizing the virtues of the change in seasons—less access to daylight can lower our energy levels, cause our moods to change and exacerbate conditions like Seasonal Affective Disorder (SAD), and wreak havoc on our skin.
The good news is that you can beat the winter blues effectively with red light therapy and other regimens to help you feel better, look better, and keep your head on straight so you can prepare for spring.
Understanding Winter's Impact on Your Body
Ever get a craving to just curl up with a cup of hot chocolate in front of a nice warm TV during the winter? Or maybe just spend all day Sunday under the covers? There’s a reason for that.
We get less sunlight in the winter, and that leads to very real physiological changes that affect us on multiple levels. The lower light levels disrupt the production of serotonin, which can cause those winter blues, or, more accurately, seasonal depression. It’s worse for some than others, but the bottom line is that there are external influences that we need to be cognizant of in order to really take care of ourselves during the winter.
That same lack of sunlight can also cause us to miss out on the Vitamin D we’d normally get from the sun. That means that our immune function and bone health can suffer as a result of less sun. And it can also mess without circadian rhythm, which regulates our sleep. Not to mention the slowing of one’s metabolism that can affect one’s weight.
It’s actually kind of a big deal. One study noted that 28% of those surveyed say they feel more fatigued during the winter, with 14% saying they have trouble sleeping. Add to that the 21% who find themselves eating more sweets, and we find ourselves with some real issues that need to be handled.
The Science Behind Red Light Therapy's Winter Benefits
Red light therapy works by delivering specific wavelengths of red light to your cells. These wavelengths penetrate the skin to varying depths, triggering biological effects that become particularly valuable during winter months. Each wavelength serves a specific purpose: red light primarily affects the skin's surface layers, while near-infrared penetrates deeper into tissues, muscles, and even bones.
The way it works is both fascinating and well-documented. When these wavelengths reach your cells, they interact with photoreceptors in the mitochondria , which are your cellular powerhouses. This interaction triggers a series of biochemical reactions that enhance the mitochondria's ability to produce ATP (adenosine triphosphate), the primary energy currency of cells. The increased energy production becomes crucial during winter when our body's energy takes a dive.
But the benefits extend beyond just energy production. Red light therapy also stimulates the production of collagen and elastin, essential proteins for skin health. It enhances blood circulation, promoting better oxygen and nutrient delivery to cells throughout the body.
Let’s dig in!
Combating Winter Fatigue and Mood Changes
Ready to find some more fuel in your energy tank during the winter? Red light therapy can be a big help for those looking to combat winter fatigue. It can help in a couple of different ways,
Throughout the winter, some people will experience the symptoms of Seasonal Affective Disorder (SAD). Those symptoms might find you feeling sluggish, sad, with a pronounced lack of energy. You’re just not the “you” that you are during the spring and summer months!
Because we’re dealing with a lack of sunlight, red light therapy has a unique means of battling these symptoms. Dr. Richard Schwartz from the Harvard Medical School notes that, "Beyond setting our circadian clock, light exposure also seems to affect higher-functioning areas of the brain.”
Often, people will turn to antidepressant medication to find relief from the winter blues. The downside to this is that medications of this type often take weeks to start working. And then there are symptoms associated with the medication that might include nausea, weight gain, and even sexual dysfunction.
By sitting in front of a Red Light Therapy panel for several minutes a day, many people have found that their symptoms are alleviated within a week or less. Dr. Schwartz also adds that, "For both seasonal and nonseasonal depression, the effectiveness of light therapy is approximately the same as antidepressant medications, or popular forms of psychotherapy such as cognitive behavioral therapy,"
Dr. Nicole Cain ND, MA, notes that there are several benefits to to your mood when using Red Light Therapy, including the following, which she outlines in this article:
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Revving Up Your Inner Engine: Red light boosts mitochondria’s production of ATP, the cellular fuel powering your mood and energy levels. Imagine it as a boost to your internal engine, propelling you towards brighter days.
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Calming the Inner Storm: Mood swings can be linked to underlying inflammation. Red light’s anti-inflammatory properties help quell cellular stress, creating a calmer internal environment and promoting emotional stability.
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Tuning the Mood Orchestra: Red light may influence the production and release of feel-good neurotransmitters like serotonin and dopamine. This can lead to increased joy, contentment, and reduced anxiety.
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Stimulated Neurogenesis: Red light therapy can encourage the growth of new brain cells.
Studies have also found that red light therapy can influence neurotransmitter levels, particularly serotonin and dopamine. They’re both chemicals that are essential for regulating mood and giving us that little mood boost we need to feel our best.
Because we’re dealing with Old Man Winter and the lack of light that goes along with his visit, increasing these chemicals becomes an important aspect of regulating our moods. And this is particularly important in people of advanced years.
This study finds that people who use red light therapy—at any time of year—get extra boosts of serotonin and dopamine. The conclusion of the study states the following:
“In older patients with nonseasonal major depressive disorder, bright light therapy improved depressive symptoms better than placebo after three weeks of treatment. The proportion of responders in the treatment group increased three weeks after completion of therapy, and depressive symptoms were further reduced during this time. These effect sizes are comparable to effects reported for antidepressant therapy.”
With the right red light therapy device, you’re well on your way to beating those pesky winter blues!
Winter Skin Health and Red Light Therapy
Here’s something fun: the same things that make red light therapy effective at keeping your skin looking great in the summer also apply in the winter!
Winter can be dry, the wind is cold, the conditions, in general, are harsh. That’s a huge challenge for keeping your skin healthy! You’re going outside into cold air, then coming back inside where your skin can get dehydrated, all of which leads to compromised skin barrier function. But by employing a regimen of red light therapy, you can maintain your skin’s health during the winter months quite easily.
How does red light therapy for skin really work? Your skin is an organ. In fact, it’s a rather large and complex organ, consisting of three layers and many mechanisms that play into keeping it healthy. To keep it simple, your skin knows what it needs to be healthy, and this is where red light therapy comes in.
By encouraging the mitochondria in your skin to reproduce more quickly, the increased energy leads to marked improvements, including reducing inflammation, and increasing collagen.
When we increase those anti-inflammatory properties, we’re helping to deal with winter-related skin irritation and redness. By penetrating deep into the skin, the near-infrared wavelengths give a boost to the skin’s natural moisture barrier, and help to alleviate any excessive dryness that you’ll experience during the harsh winter months.
And with increased collagen production, you’ll get more of the protein that makes sure your skin structure maintains its elasticity and helps to keep skin firm and hydrated. More blood flow from your red light therapy sessions means more oxygen and nutrients are getting to your skin cells, all of which supports the natural healing process of your skin.
You can read about how one of our friends solved her skin issues by using red light therapy here. For those of you who want a deeper dive into actual results from a real person, it’s a really great read!
Supporting Your Immune System Through Winter
I’m one of those people who are particularly susceptible to illness during the winter. My immune system is already challenged, and winter brings with it even great challenges during the traditional cold and flu season.
Fortunately, red light therapy can help to increase your immune system’s efficiency and keep you healthy during the winter.
This study shows that red light therapy can “act directly [...] on the autoimmune system, restoring immunocompetence to immunocompetence cells.” What does that mean? Very simply put, red light therapy supports the immune system by energizing your body as a whole.
Because red light therapy increases energy and gives cells the means by which they can function at their highest level, they get the added bonus of being able to replicate faster and fight infections. You also get increased blood flow, with more nutrients traveling to the cells and also removing toxic waste.
Red light therapy can also help to increase stem cell activation, which are called upon to help your body create a strong, effective immune system.
With regular red light therapy sessions, you can keep your immune system operating at its highest level during the winter months, and make sure that you’re getting the most out of ski season!
Optimizing Your Winter Red Light Therapy Routine
To get the most out of red light therapy in the winter, make sure you’re getting in your morning sessions. This will help you to regulate your circadian rhythm and provide an energy boost for the day ahead. Sessions of between 10 and 15 minutes are generally the best means of getting optimal results.
Of course, it’s always helpful to remember that red light therapy should be used as a supplemental treatment. Make sure you’re also doing everything else you can to keep yourself healthy during the winter, including getting enough sleep, eating healthy foods, and exercising regularly. You can even workout while you’re doing your red light therapy sessions!
With consistent use and proper technique, red light therapy can help transform your winter experience from the challenging, depressing, and dull season that it often is into one where you’re thriving, increasing your energy, and feeling great, even during the darkest days of the year!