Photoneuroendocrine medicine for health & longevity
Denisa Rensen
Sunlight is essential not only for plants but for human health as well. Despite living in a sun-rich environment like Cabo, the desert heat often keeps us indoors, making it challenging to get the full spectrum of sunlight we need. This is similar to the challenges faced by city dwellers and those living in less sunny regions like Alaska or Sweden. Integrating heliotherapy into our daily routine can significantly enhance our health and well-being.
The Healing Power of Sunlight
While there is abundant research indicating that sun exposure is crucial for a strong immune system, preventing autoimmune diseases, diabetes, and even cancer, one of my favorite approaches to discussing the healing power of sunlight is through the practice of heliotherapy. Heliotherapy, or sun therapy, utilizes the full spectrum of sunlight to treat various health conditions.
In the late 1800s, heliotherapy clinics flourished in high-altitude mountains and coastal areas. These clinics leveraged the sun's healing properties to treat infections, lower blood pressure, and manage conditions like lupus and arthritis. Patients were gradually exposed to increasing amounts of UV light under medical supervision.
However, laboratory researchers, who observed DNA damage in cell cultures exposed to intense UV light, dominated the conversation, leading to widespread fear of sunlight. Today, we understand that while excessive artificial light can be harmful, moderate exposure to natural sunlight is beneficial and essential for our health.
The Profound Influence of Light on Health
Light is not just for visibility; it is a fundamental driver of our physiological processes. Dr. Vanessa Ingram's extensive research and practice highlight the critical role light plays in maintaining optimal health. The relationship between light exposure and our body's internal clock is intricate, and disruptions in this balance can lead to a myriad of health issues, including obesity, heart disease, and even cancer.
The Benefits of Sunlight
Building EZ Water
EZ (Exclusion Zone) water, also known as structured water, is the fourth phase of water. It is more viscous than regular water, resembling a state between solid and liquid. This structured water, found within our cells, is very different from the water coming out of our taps. Infrared light, a significant component of sunlight, enhances the amount of EZ water in our bodies. Decreased levels of EZ water are associated with various health issues, including cancer, heart disease, and chronic pain.
Better Mitochondrial Function
Mitochondria, the powerhouses of our cells, require specific wavelengths of red and near-infrared light to produce water and ATP efficiently. Unfortunately, indoor environments often lack these wavelengths, contributing to widespread mitochondrial dysfunction. Regular exposure to natural sunlight can significantly improve mitochondrial health and energy production.
More Subcellular Melatonin
Most of our melatonin (95%) is produced by the mitochondria in response to near-infrared light, not just the pineal gland. This melatonin helps clear up metabolic damage, keeping our cells healthy. However, indoor lighting often misses the near-infrared spectrum, limiting our ability to produce this crucial antioxidant.
Better Cardiovascular Health
UVA light from the sun causes blood vessels to dilate, naturally lowering blood pressure. This effect of sunlight on the skin is often overlooked due to the widespread fear of UV exposure. Additionally, sunlight stimulates the production of pregnenolone, the master sex hormone, which can convert into cortisol, estrogen, progesterone, testosterone, and other steroid hormones. This hormone production is timed perfectly with our body's natural rhythms.
The Role of Circadian Rhythms
Circadian rhythms are the body's internal clock that governs the 24-hour cycle of biological processes. Light exposure, particularly the light-dark cycle, is the primary influencer of these rhythms. Disruptions in circadian rhythms due to artificial light exposure at night or insufficient natural light during the day can lead to various health problems, from metabolic disorders to increased cancer risk.
Optimizing Light Exposure
Morning Light
Exposure to natural light in the morning is crucial for setting the body's circadian rhythm. Morning light, rich in infrared light and minimal UV, helps regulate neurotransmitter production and hormonal balance.
Daytime Light
Spending time outdoors during the day, even for short periods, reinforces circadian rhythms and boosts immune function. Daylight exposure is essential for synthesizing vitamin D and other vital chemicals, enhancing mood, and supporting overall health.
Evening Light
Exposure to natural light towards the end of the day helps signal the brain that it is time to wind down. This practice enhances resilience against artificial light exposure at night.
The Science of Light and Health
Mitochondria and Infrared Light
Infrared light significantly impacts our mitochondria, the energy producers in our cells. Exposure to infrared light, primarily from natural sunlight, enhances mitochondrial function, energy production, and overall cellular health. This light also helps produce mitochondrial melatonin, an antioxidant that protects the mitochondria from oxidative stress and aids in cellular repair and energy production.
Nitric Oxide and Cardiovascular Health
Infrared light stimulates the production of nitric oxide, a critical molecule for cardiovascular health. Nitric oxide promotes blood flow and oxygenation of tissues, which is essential for overall cellular function and health. Enhanced blood flow helps maintain healthy tissue and reduces the risk of cardiovascular diseases.
Melatonin: The Sleep Hormone
Melatonin, produced in response to darkness, plays a vital role in regulating sleep. It signals the body to transition into a state of rest and repair. Exposure to natural light during the day, particularly in the morning, helps regulate melatonin production, ensuring a healthy sleep-wake cycle.
ACTH and Cortisol: Managing Stress
Adrenocorticotropic hormone (ACTH) stimulates the production of cortisol, a hormone that helps manage stress. Natural light exposure during the day helps regulate ACTH and cortisol levels, ensuring they are high in the morning and low at night. Proper regulation of these hormones is crucial for maintaining energy levels and managing stress.
Insulin Sensitivity and Metabolic Health
Light exposure also influences insulin sensitivity and metabolic health. Proper light exposure, particularly during the day, helps maintain healthy insulin levels, reducing the risk of metabolic disorders such as diabetes. Circadian disruptions, often due to artificial light at night, can lead to insulin resistance and other metabolic issues.
Practical Strategies for Light Management
Get Outside
Spending more time outdoors is one of the simplest and most effective ways to optimize light exposure. Aim for at least 10 minutes of natural light exposure in the morning and additional time outdoors throughout the day.
Manage Indoor Lighting
When indoors, maximize natural light exposure by opening windows and using incandescent bulbs. Incorporating red light panels and UVB lights can help balance the artificial light environment.
Limit Nighttime Light Exposure
Reduce exposure to artificial light in the evening to prevent circadian disruption. Use dim, warm-colored lights and avoid screens at least an hour before bedtime.
Embrace the Sun for Better Health
Living in a sunny place like Cabo provides ample opportunities for sun exposure, yet the desert heat often drives us indoors, limiting our access to the full spectrum of sunlight. Similarly, city dwellers and those in less sunny regions face challenges in getting enough natural light. Incorporating heliotherapy into daily routines can significantly enhance health and well-being.
Safe Sun Exposure Strategies
Catch the Sunrise: Early morning light, free of UV, primes your body to tolerate stronger sun later in the day. NO sunglasses/glasses!
Start with UVA Rays: These come later in the morning and help your body produce melanin and urocanic acid, protecting you from sunburn.
Aim for Midday Sun: Spend enough time in the sun to get a slight pinkish hue on your skin, ensuring optimal vitamin D production. Avoid sunglasses, wear a hat, and seek shade if you feel overheated. The POMC genetic pathway, activated by light, helps produce protective peptides like MSH.
Consider Red Light/NIR Panels: If morning or afternoon sun isn't possible, these panels can prime your skin or reduce inflammation after sun exposure.
Prioritize Circadian Rhythm: Excessive light at night and disrupted melatonin levels can increase your risk of melanoma. Ensure a strong circadian rhythm by avoiding late-night eating and excess artificial light.
Vitamin D: Sunlight vs. Supplementation
When taking large doses of oral vitamin D, there is an effect on calcium metabolism, so we need to counter that by taking K2 (ideally MK-7). This ensures that increases in blood calcium do not end up in arteries and are directed to the bone.
Supplementation Considerations: While larger doses than suggested for the average population can be taken short-term to treat conditions like upper respiratory tract infections, they have potential negative effects long-term. Evolutionarily, we were never meant to take huge doses of D3 via the gut.
Natural Sun Exposure: Spending a day in the sun can make up to 20,000 IU of vitamin D. Vitamin D made in the skin is tightly regulated and managed by the body. Cholesterol irradiated by around 280nm UV light makes not only vitamin D3 but many other essential metabolites and hormones.
Balance: While supplementing vitamin D is crucial for those with very low levels or living at high/low latitudes, it is not a replacement for sun exposure. Ideally, we would load up on vitamin D3 over the summer and use that to get through the winter. Apps like Dminder can help understand how much D3 can be made depending on latitude.
Proper light exposure plays a critical role in weight management. Morning light exposure helps regulate appetite and metabolism by influencing the hormones that control hunger and satiety, such as leptin and ghrelin. Additionally, light exposure impacts insulin sensitivity, which is crucial for maintaining a healthy weight and preventing obesity.
Hormonal Balance
Light is a conductor of our hormonal orchestra. Exposure to natural light, particularly in the morning, helps regulate the secretion of hormones such as cortisol, melatonin, and thyroid hormones. These hormones are essential for maintaining energy levels, mood, and overall metabolic health.
Increasing Healthspan and Longevity
Cellular Health and Repair
Infrared light enhances mitochondrial function, which is vital for cellular energy production and repair. Healthy mitochondria are essential for longevity, as they help prevent cellular damage and promote efficient cellular function.
Reducing Chronic Disease Risk
Optimizing light exposure helps reduce the risk of chronic diseases, such as cardiovascular diseases, diabetes, and cancer. Proper light management supports immune function, reduces inflammation, and ensures hormonal balance, all of which contribute to a longer, healthier life.
Immune Health and Autoimmunity
Natural light exposure, especially infrared light, plays a crucial role in supporting the immune system. Infrared light enhances the production of nitric oxide, which improves blood flow and oxygen delivery to tissues, supporting overall immune function. It also stimulates the production of mitochondrial melatonin, which protects cells from oxidative stress and promotes cellular repair.
Heliotherapy: The History and Benefits
Heliotherapy, or sun therapy, has been used for centuries to treat various health conditions. Historically, heliotherapy was employed to treat tuberculosis, rickets, and other infections due to its immune-boosting properties. Modern research supports the benefits of heliotherapy in enhancing immune function, reducing inflammation, and managing autoimmune conditions.
Infrared Light and Autoimmunity
Infrared light therapy has shown promise in managing autoimmune conditions by reducing inflammation and supporting mitochondrial health. By improving cellular energy production and reducing oxidative stress, infrared light can help mitigate the symptoms of autoimmune diseases and promote overall immune balance.
Skin Health and Aging
Minimizing Wrinkling and Sun Damage
While sunlight is essential for health, excessive exposure to UV light can cause skin aging and increase the risk of skin cancer. Here are strategies to minimize wrinkling and sun damage while still benefiting from sun exposure:
Morning Light Exposure: Early morning light, rich in infrared but low in UV, can help prepare your skin for stronger sunlight later in the day.
Gradual Exposure: Build up your sun exposure gradually to allow your skin to adapt and produce protective melanin.
Use Red Light Therapy: Red light and near-infrared (NIR) panels can help reduce inflammation and promote skin repair after sun exposure.
Hydration and Nutrition: Keep your skin hydrated and consume a diet rich in antioxidants to protect against oxidative stress from UV exposure.
Balancing Sun Exposure and Cancer Risk
Moderate Sun Exposure: Aim for moderate sun exposure, avoiding the peak UV hours (10 AM to 4 PM) to reduce the risk of skin damage and cancer.
Protective Clothing: Wear protective clothing, hats, and sunglasses when in the sun for extended periods.
Regular Skin Checks: Perform regular skin checks to monitor for any changes or new growths, and consult a dermatologist for professional evaluations.
Final Thoughts
Living in Cabo, we are fortunate to have access to sunlight throughout the day. However, the desert heat often keeps us indoors, limiting our exposure to the full spectrum of sunlight, much like city dwellers or those in northern latitudes. Making heliotherapy a daily practice is essential for optimal health.
Sunlight provides circadian signaling, influences hormones and neurotransmitters, improves blood flow, lowers pain, regulates appetite, creates free electrons, structures our EZ water, produces subcellular melatonin, enhances mitochondrial function, and more. Understanding and optimizing our light environment can lead to significant health improvements and is a critical aspect of achieving long-term health and vitality.
By prioritizing your light environment alongside nutrition and exercise, you'll unlock the key to achieving long-term health and vitality. While we as humans have the capabilities to disconnect from Nature and still be alive, I'd say this disconnect is a far cry from the thriving physical, emotional, and spiritual states that we can actually attain. Integrating these practices into daily life, such as spending more time outdoors and managing indoor lighting, can lead to significant health improvements.
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