Light and Health

"Nature's peace will flow into you as sunshine flows into trees." - John Muir

What is Light?

Electromagnetic radiation is energy created by electric and magnetic fields that oscillate at frequencies from zero—a static field—all the way up to the speed of light. There are 73 octaves in this spectrum, ranging from sub-radio waves on the low end to gamma rays—nuclear radiation—at the high end. Visible light is a small portion of this spectrum, just under one octave, that interacts with receptors in our eyes, allowing us to see. If you think of the piano as the full range of frequencies, visible light would be a little more than a single key.

The sun emits the full spectrum of electromagnetic radiation, but Earth is surrounded by a powerful magnetic field that blocks all but the visible portion, along with infrared and ultraviolet rays. This, along with the Schumann resonance—very low frequency waves which are created by resonance between the Earth and the upper atmosphere—are the only naturally occurring parts of that spectrum. Life on Earth evolved under these frequencies and we are naturally adapted to them.

Understanding Light Sources

The light from the sun is fairly balanced across the spectrum, with the largest portion being red. Blue light is muted before sunrise, and spikes when the sun comes up, continuing until solar noon, acting as a signal to receptors in our eyes to trigger hormones that give us energy, alertness and makes us feel good. Infrared, though not pictured here, is the largest component of the suns radiation, and while UV is only a small percentage, it has the highest energy, so it plays a crucial role as well.

In 1879, Thomas Alva Edison invented the incandescent light bulb. It worked by sending an electric current through a cotton filament, heating it to produce light. Though the light profile was similar to that of a candle, it was still a significant departure due to being brighter and easier to use. The heavy red portion and the prominent infrared heat component made using them similar to extending the length of the sunset.

LEDs, or Light Emitting Diodes, work by passing an electric current through a semiconductor, causing it to emit light with very little heat. They produce a broader spectrum of light, heavily leaning toward the blue end, making it closer to the light at sunrise, but without the red and infrared light for balance. Additionally, inconsistent power supplies in cheaply made LEDs can cause the lights to flicker.

Circadian Rhythm

The 2017 Nobel Prize in Medicine was awarded for the discovery of a circadian clock mechanism in our brain that regulates the function of every cell in our body. This breakthrough revealed the intricate molecular basis of our biological clock, providing insights into how it governs our sleep-wake cycles, hormone production, body temperature, and orchestrates the timing of various critical physiological processes, such as digestion and immune responses. Understanding this internal clock has had profound implications for medicine and health, highlighting how disruptions in circadian rhythms—caused by artificial light exposure, irregular sleep patterns, and a lack of natural sunlight—can lead to a wide range of health issues, including sleep disorders, metabolic diseases, and other chronic conditions. This groundbreaking research highlights the importance of maintaining a healthy balance of light exposure and consistent daily routines to support optimal circadian function and overall well-being.

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Mitochondrial Health

Award-winning scientist Douglas Wallace's pioneering work at the Children's Hospital of Philadelphia has significantly advanced our understanding of mitochondrial health. Wallace discovered that mutations in mitochondrial DNA—located in the energy-producing organelles within our cells—can accelerate the aging process and lead to a range of diseases, from heart disease to neurological degeneration, and even increase the risk of cancer. Exposure to blue light from artificial sources generates free radicals, unstable molecules that damage cells and disrupt mitochondrial function, leading to reduced energy production. In contrast, red and infrared light, which are mostly absent in artificial lighting, promote mitochondrial energy production and cellular function. UV light, on the other hand, helps stimulate melatonin production, which is crucial for sleep and supports cellular repair. Maintaining a balanced exposure to the full spectrum of light is essential for supporting healthy mitochondria and reducing the risk of disease.

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Bioelectricity

In 2003 Dr. Gerald Pollack discovered "exclusion zone" (EZ) water, a unique state of water that forms around our cells, creating a structured, gel-like layer. Adjacent to this EZ water is a barrier of protons, separating it from the usual liquid water. This separation creates a difference in electrical charge, much like a battery. As a result, EZ water can store and deliver electricity to cells, playing a crucial role in their function. Light plays a key role in energizing this system. Infrared light promotes the formation of EZ water and strengthens the charge separation. UV light increases the negative charge in the EZ water, boosting its "battery" effect. This process creates a stronger difference in charge, which can influence various biological processes. Maintaining this charge, which we call redox potential, is critical to our health. When we lose electrons, the balance between positive and negative charges is disrupted, leading to oxidative stress and inflammation, and ultimately—disease.

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Blue Light Toxicity

Melanopsin is a light-sensitive receptor found in the eyes, skin, and the fat layer under our skin. It helps control our body's internal clock and how we respond to light. Melanopsin works by attaching to a light-detecting molecule (called a chromophore) that's made from vitamin A. This combination is particularly good at detecting blue light. However, when we're exposed to too much artificial blue light for too long—or at the wrong time—it can break apart this connection. When this happens, the vitamin A becomes unstable and toxic, potentially damaging both our mitochondria (the cell's energy-producing centers) and the cells that help us see.

The release of vitamin A triggers oxidative stress and inflammation, with widespread implications for cellular health. Mitochondrial dysfunction caused by this damage can impair energy and water production, while increasing free radical production, further compromising cellular energy balance and function.

Under natural sunlight, blue light exposure is balanced by red and infrared light, which help mitigate these effects. Red and near-infrared light support the regeneration and stabilization of the bond between melanopsin and vitamin A while promoting mitochondrial function by enhancing the production of cellular water. This balance highlights the importance of natural light exposure for maintaining optimal cellular and systemic health.

Blue Light, and Obesity

Leptin is a key hormone made by fat cells that tells your brain when you're full and have enough energy stored. It helps regulate your appetite and energy balance through the leptin-melanocortin pathway, a system where leptin signals the brain to reduce hunger and increase energy use by activating specific neurons in the hypothalamus. When leptin functions properly, it keeps your energy balance in check. However, exposure to artificial blue light—especially at night—can disrupt this system, leading to a condition called leptin resistance. With leptin resistance, your brain can't "hear" the signals from leptin properly, which can make you feel hungry even when you've eaten enough, and it slows down how your body burns energy.

Nighttime blue light exposure disrupts your body's internal clock, interfering with melatonin production and altering how your brain processes energy signals. This disruption makes it harder for leptin to do its job. When leptin resistance develops, your body behaves as though it's in survival mode, conserving calories and holding onto fat stores. This means you can be eating less but still gaining weight!

Blue light also increases stress in the body by elevating cortisol levels (a stress hormone) and promoting inflammation. This inflammation, combined with insulin resistance (another side effect of circadian disruption), further worsens leptin resistance. Over time, this creates a vicious cycle of disrupted energy signals, persistent hunger, and weight gain—often despite efforts to lose weight through diet and excercise.

Citations

1. Circadian Rhythm

2017 Nobel Prize Research: "The Nobel Prize in Physiology or Medicine 2017" - This Nobel Prize was awarded for the discoveries of molecular mechanisms controlling circadian rhythms. Link to Nobel Prize Announcement
Impact of Artificial Light on Circadian Rhythm: A study on the effect of artificial light on circadian rhythms and sleep quality in humans. Link to study
Melanopsin and Circadian Regulation: Melanopsin, a photopigment found in specialized retinal cells, plays a key role in regulating circadian rhythms by detecting blue light and signaling the brain to adjust the sleep-wake cycle. Link to study

2. Mitochondrial Health

Blue Light and Mitochondrial Function: Research on the effect of blue light on mitochondrial function and ROS production. Link to study
Douglas Wallace's Research: Dr. Wallace's work on mitochondrial DNA mutations is crucial for understanding energy production and disease links. Link to article
Red/Infrared Light and Increased ATP Production: Studies show that red and infrared light exposure can increase ATP production in mitochondria by enhancing cytochrome c oxidase activity. Link to study
Infrared Light and Water Production: Research on how infrared light influences water production and structuring around cells, enhancing cellular hydration and efficiency. Link to study
Light and Mitochondrial Redox Processes: Studies highlight that light-driven reactions, particularly in photosynthetic cells, involve complex redox signaling between chloroplasts and mitochondria. Link to study
Red and Near-Infrared Light in Mitochondrial Redox: Research suggests that red and near-infrared light can penetrate tissues and influence mitochondrial function, affecting redox states and promoting cellular health. Link to study

3. Bioelectricity and EZ Water

Dr. Gerald Pollack's EZ Water: "The Fourth Phase of Water" by Gerald H. Pollack explains the concept of exclusion zone (EZ) water and its biological significance. Link to book
Role of Infrared Light in Energizing EZ Water: Study on infrared light's influence on the formation of EZ water. Link to study

4. Blue Light Toxicity

Melanopsin and Blue Light: Research on melanopsin and the effects of blue light exposure, including the isomerization of 11-cis-retinal to all-trans-retinal and its potential release in melanopsin-expressing cells. This study also highlights the partial reliance on external recycling mechanisms for chromophore regeneration, linking it to oxidative stress under prolonged blue light exposure.
Wiley Online Library Study
Red Light and Melanopsin Repair: A study on the role of red light in regenerating the 11-cis-retinal bond with melanopsin through photoregeneration. This process helps mitigate blue light-induced stress and supports healthy chromophore cycling in melanopsin-expressing cells.
JBC Study
Effects of Blue Light on Skin and Melanopsin Expression: This study confirms the presence of melanopsin in keratinocytes (skin cells) and explores the effects of blue light on skin health. It highlights how blue light induces reactive oxygen species (ROS), oxidative stress, and DNA damage while impacting melanopsin-mediated signaling. The study underscores the role of red and near-infrared light in mitigating these effects.
Wiley Online Library Study
Melanopsin and Non-Image-Forming Light Sensors: This study provides insights into melanopsin's role in non-image-forming light sensing, its chromophore dynamics, and its sensitivity to blue light. It describes the covalent Schiff base bond between melanopsin and its chromophore (11-cis-retinal), which undergoes isomerization upon blue light activation. Prolonged or excessive blue light exposure may disrupt this bond, leading to oxidative stress and potential damage to retinal cells. While not directly addressing free retinol, the study discusses chromophore recycling and its vulnerabilities under blue light exposure.
PMC Study

5. UV Light, Melanin, POMC, and Neurotransmitter Activity

UV Light and Melanin Production: Study on how UVB exposure stimulates melanin synthesis in the skin, leading to tanning and increased photoprotection. Link to study
Melanin Splitting and POMC Activation: Research exploring how UV exposure leads to the splitting of melanin and the activation of Proopiomelanocortin (POMC), which is involved in the regulation of several physiological responses, including pigmentation and energy homeostasis. Link to study
UV Light and Neurotransmitter Activity: Study on how UV light exposure influences neurotransmitter activity, including increased serotonin release, contributing to mood regulation and well-being. Link to study

6. Melatonin

Light Exposure and Melatonin Release from the Pineal Gland: Study on how light exposure, particularly blue light, suppresses melatonin release from the pineal gland, impacting sleep cycles and circadian rhythm. Link to study
The Effects of Red Light on Melatonin and Sleep Quality: Research showing that red light exposure at night may help maintain melatonin levels and improve sleep quality. Link to study
Morning UVA Light and Melatonin Regulation: Exposure to morning sunlight, particularly UVA light, plays a crucial role in regulating melatonin production and maintaining circadian rhythms. Morning sunlight exposure helps synchronize the body's internal clock, leading to increased alertness during the day and timely melatonin production in the evening. Link to summary
Morning Sunlight and Serotonin Production: Morning sunlight boosts serotonin levels, a precursor to melatonin, enhancing mood and supporting the body's ability to produce melatonin at night. Link to summary

7. Blue Light, Leptin, and Obesity

Nighttime Blue Light and Leptin Suppression: A study investigating the effects of nighttime blue light exposure on leptin levels, hunger, and sleep quality. The findings show that blue light exposure at night suppresses leptin and disrupts circadian rhythms, contributing to hormonal imbalances that promote hunger and weight gain.
Chronobiology International Study
Blue Light and Metabolic Function: Research on the acute effects of blue light exposure on metabolism. This study reveals that blue light increases insulin resistance and disrupts glucose metabolism, which can indirectly worsen leptin resistance.
PLOS ONE Study
Circadian Disruption and Obesity Risk: A commentary discussing the role of nighttime light exposure in circadian disruption, which leads to leptin resistance, hormonal imbalance, and an increased risk of obesity. It highlights how blue light at night disrupts energy regulation by altering hypothalamic function.
American Journal of Epidemiology Commentary
Leptin, POMC, and Hypothalamic Function: This study explores how leptin signals through the hypothalamus, particularly the leptin-melanocortin pathway, to regulate energy balance. It provides insights into how circadian misalignment and stressors, such as blue light exposure, can impair leptin signaling, leading to energy conservation and weight gain.
PMC Study