Red Light Therapy Miracle Treatment or Wellness Hype? What the Research Really Says

I remember as a kid playing a game called Red Light, Green Light 1,2,3.

So…today, it’s only the red light that’s my focus.

As a matter of fact, today it seems like everywhere I look, someone is talking about red light therapy. There are ads for masks that promise younger-looking skin, beds that claim to improve your health, and handheld devices that are supposed to reduce pain, help wounds heal, and even boost your energy.

Let’s explore this further, because whenever I see something promoted as the answer to almost everything, I want to make sure it’s real.

So, I decided to look at what the research actually says.

The first thing I discovered is that there are really two types of light often discussed together.

Red light has wavelengths of about 620 to 700 nanometers, and primarily affects the skin and tissues close to the surface.

Near-infrared light ranges from about 700 to 1,100 nanometers and penetrates deeper into muscles, joints, and other tissues.

Scientists often refer to both as photobiomodulation, which simply means using specific wavelengths of light to stimulate changes inside cells.

The theory is interesting. These wavelengths appear to stimulate mitochondria, the tiny power plants inside our cells, to produce more ATP. This is the molecule our bodies use for energy. Researchers also believe these wavelengths may reduce oxidative stress and inflammation.

That sounds impressive.

But does it actually work?

The answer is...sometimes.

Where the Research Looks Promising

One of the strongest areas of research is wound healing.

Several studies have found that red light therapy can speed the healing of wounds and reduce inflammation after injuries. A 2014 review published in Photomedicine and Laser Surgery concluded that photobiomodulation has beneficial effects on tissue repair and wound healing.

There is also fairly good evidence for reducing certain types of pain.

Research has shown benefits for conditions such as osteoarthritis, chronic neck pain, and tendon injuries. A large review published in The Lancet found that low-level laser therapy reduced chronic neck pain better than a placebo in many patients.

Dermatologists have also been using red light for years, and studies suggest it can improve collagen production, reduce wrinkles, and help certain acne patients by decreasing inflammation and promoting skin repair.

Athletes have become interested as well.

Some research suggests using red or near-infrared light before exercise may reduce muscle fatigue and improve recovery afterward. A systematic review published in the Journal of Biophotonics found encouraging results, although the authors noted that treatment timing and dosage are critical.

Now for the Downsides

Here's where you need to be careful.

Many of the claims being made online go far beyond what the research currently supports.

Can it cure Alzheimer's disease?

Reverse diabetes?

Treating depression?

Boost immunity?

Increase longevity?

Well…to put it simply, the evidence isn't there…yet.

Researchers are actively studying these possibilities, and some early results are intriguing. But intriguing isn't the same as proven.

Another issue is that not all devices are created equal.

Many inexpensive products sold online don't provide enough power or the correct wavelengths to produce the effects seen in research studies.

In other words, just because something glows red doesn't mean it's therapeutic.

Dosage also matters since too little light may do nothing, and too much may actually reduce the desired effects.

Scientists even have a name for this: the biphasic dose-response effect. More is not always better.

Then there's the cost.

Some home devices cost several hundred dollars. Others are well over a thousand.

That's a significant investment for something that may or may not help your particular condition.

So…The Next Question: Is It Safe?

Fortunately, red and near-infrared light therapy appears to be quite safe when quality devices are used correctly. If there are side effects, the reports are that they are mild and temporary. Some of the side effects are eye strain, headaches, or skin irritation. All of these are usually from improper use or excessive exposure. So…follow the damn instructions!

Unlike ultraviolet (UV) light, these wavelengths do not appear to damage DNA or increase skin cancer risk.

However, eye protection is recommended with many higher-powered devices, especially lasers, and people taking medications that increase light sensitivity should talk with their healthcare provider before using them.

My Take

I'm encouraged by the research because this isn't one of those therapies with no science behind it.

There are legitimate studies showing benefits for wound healing, pain relief, and certain skin conditions.

At the same time, I think the marketing has gotten ahead of the evidence. (When has that ever happened in drug advertising??!!)

Whenever someone claims that one treatment helps almost every disease known to medicine,  my "healthy skepticism meter" starts flashing.

As with so many natural health approaches, red light therapy isn't magic.

It isn't a cure-all.

But for some people, and for some conditions, it may become another useful tool in the toolbox.

And that's probably the healthiest way to look at it.

One Final Thought

Red light therapy is interesting, and I expect we'll learn much more about it over the next few years. But I also think it's important to keep things in perspective.

Regular exercise, eating a healthy diet, getting enough sleep, managing stress, and spending some time outdoors have far more evidence supporting their benefits than any light therapy device currently on the market.

If red light therapy helps, think of it as one more tool in your wellness toolbox, not a replacement for the healthy habits that can or are serving you well.

Selected Research

Chung H, Dai T, Sharma SK, et al. (2012). The Nuts and Bolts of Low-Level Laser (Light) Therapy. Annals of Biomedical Engineering, 40(2), 516–533.

Hamblin MR. (2017). Mechanisms and applications of the anti-inflammatory effects of photobiomodulation. AIMS Biophysics, 4(3), 337–361.

Avci P, Gupta A, Sadasivam M, et al. (2013). Low-Level Laser (Light) Therapy (LLLT) in Skin: Stimulating, Healing, Restoring. Seminars in Cutaneous Medicine and Surgery, 32(1), 41–52.

Chow RT, Johnson MI, Lopes-Martins RÁB, Bjordal JM. (2009). Efficacy of Low-Level Laser Therapy in the Management of Neck Pain: A Systematic Review and Meta-analysis. The Lancet, 374(9705), 1897–1908.

Leal-Junior ECP, Vanin AA, Miranda EF, et al. (2015). Effect of Phototherapy (Low-Level Laser Therapy and Light-Emitting Diode Therapy) on Exercise Performance and Muscle Recovery: A Systematic Review. Journal of Biophotonics, 8(1-2),

 

Your Heart Has a Brain of Its Own: What Science Is Discovering About the Heart-Brain Connection

 

Have you ever had a "gut feeling" about something? Or perhaps you've made a decision that just felt right in your heart, even when logic coming from your brain told you otherwise?

For centuries, people have spoken about listening to their hearts. Modern science is now revealing that there may be much more to this idea than was once believed.

Most of us were taught that the brain is the command center of the body and the heart is simply a pump that keeps blood moving. While the heart certainly performs that critical function, researchers have discovered something remarkable: the heart has its own nervous system, which some researchers started referring to as the "little brain."

This doesn't mean your heart is sitting there solving math problems or writing novels. However, it does mean that your heart is constantly gathering information, processing signals, and communicating with the brain and the rest of the body in ways scientists are only beginning to understand.

This research is really pointing out how interconnected our bodies truly are.

The Heart's Little Brain

This new information comes from researchers in the field of neurocardiology. They have identified what they call an intrinsic cardiac nervous system within the heart. This system contains thousands of specialized nerve cells and functions independently in many ways.

Neurocardiologist Dr. J. Andrew Armour, one of the pioneers in this field, first described this network as a "little brain" in the heart because it can process information, learn, remember patterns, and influence how the heart functions (pretty cool, and there is more to come).

The researchers have even found that communication between the heart and brain is actually a two-way street!

For years, scientists assumed the brain was always in charge, and the heart simply followed instructions. Today, research shows that the heart is constantly sending information back to the brain.

In fact, many of the signals traveling through the nervous system are actually moving from the heart to the brain rather than the other way around.

Think about that for a moment.

Your heart is continuously communicating with your brain, influencing emotions, stress responses, attention, and even how clearly you think.

The Heart Talks to the Body in Four Different Ways

According to research from the HeartMath Institute, the heart communicates with the brain and body through four primary pathways.

1. Through the Nervous System

The heart sends signals through nerves that connect directly to the brain.

These signals influence areas involved in emotional regulation, decision-making, memory, and stress management.

2. Through Hormones and Biochemicals

Most people don't realize that the heart is also a hormone-producing organ.

It releases hormones and signaling molecules that help regulate blood pressure, fluid balance, and other important bodily functions.

3. Through Physical Rhythms

Every heartbeat creates pressure waves that travel throughout the circulatory system.

These rhythmic patterns carry information that affects organs and tissues throughout the body.

4. Through Electromagnetic Fields

The heart generates the strongest measurable electromagnetic field in the body.

Researchers have even measured that this field extends beyond the physical boundaries of the body. It may be that when two people meet, and they are attracted to each other, it’s their hearts that are communicating with each other!

Why Your Emotional State Matters

One of the most interesting discoveries involves something called heart rate variability, or HRV.

Most people assume that a healthy heart beats with perfect regularity like a metronome.

Surprisingly, that's not the case.

A healthy heart naturally varies the time between beats. This variation reflects the flexibility and adaptability of the nervous system.

Higher HRV is generally associated with better resilience, improved stress management, and greater overall health.

What researchers have also discovered is that our emotions affect these heart rhythms.

When we experience frustration, anger, anxiety, or chronic stress, our heart rhythms tend to become more erratic.

On the other hand, feelings such as gratitude, appreciation, compassion, and love tend to create smoother and more coherent heart rhythm patterns.

This may help explain why positive emotional states often leave us feeling more balanced, clear-headed, and energized.

Can Positive Emotions Improve Health?

This is where the research becomes even more interesting.

The HeartMath Institute has spent years studying what they call "heart coherence"—a state in which the heart, brain, and nervous system are working together in a more synchronized manner.

When people intentionally focus on positive emotions such as gratitude or appreciation, their heart rhythm patterns often become more coherent.

With coherence, many people report feeling calmer, thinking more clearly, and handling stress more effectively.

Now, this doesn't mean we should ignore difficult emotions, or pretend life is always wonderful.

Life happens…Challenges happen…Stress happens.

But learning how to intentionally shift your emotional state may be one of the most powerful tools you have for improving both mental and physical well-being.

So…How Can You Strengthen Your Heart-Brain Connection?

The good news is that there are simple ways to support healthy heart-brain communication.

Practice Gratitude Daily

This may sound overly simple, but gratitude has been shown to positively influence heart rhythms.

There is even a meditation technique called Loving Kindness Meditation where you focus on sending feelings of love, compassion, goodwill to yourself and others. Researchers actually found that the meditators' social interactions increased, and even their muscle strength increased!

So, at least take a few moments each day to focus on something you genuinely appreciate.

It could be a loved one, your health, a beautiful sunrise, or even a small blessing that often goes unnoticed.

Try Heart-Focused Breathing

Slow, relaxed breathing can help balance the nervous system and promote heart coherence.

Place your attention on the area around your heart and breathe slowly and comfortably for several minutes.

Many people find this practice calming almost immediately.

Spend Time in Nature

Nature has a remarkable ability to calm the nervous system.

A walk on the beach, time in the woods, or simply sitting outside can help reduce stress and restore balance.

Prioritize Sleep

The heart and brain perform important repair and recovery functions during sleep.

Poor sleep can negatively affect heart rate variability and overall health.

Move Your Body

Regular exercise strengthens both the cardiovascular system and the nervous system.

You don't need to become a marathon runner.

Walking, swimming, cycling, gardening, and other enjoyable activities can all make a difference.

Nurture Meaningful Relationships

Human connection plays a powerful role in emotional and physical health.

Positive relationships help support nervous system balance and overall well-being.

Maybe We Should Listen to Our Hearts After All

I find it great that science is confirming what many ancient healing traditions have suggested for centuries, which is that the heart is much more than a mechanical pump.

The heart possesses its own complex nervous system. It communicates continuously with the brain. It influences emotions, stress responses, and even aspects of perception and decision-making.

While researchers are still uncovering exactly how these systems work together, one thing is becoming increasingly clear: the heart and brain function as partners, and that the heart may be even more powerful than the brain!

This is why practices such as gratitude, compassion, prayer, meditation, and emotional healing can have such profound effects on our well-being.

So…the next time someone says to you, "Follow your heart," remember that it’s something real for you to do!

Here’s to sending you warm-hearted feelings with a smile on my face!

If you’d like to get a feel for how the body is talking to us in very unique ways, you can watch this video of the first 17 minutes of my doing a keynote presentation for a group. I think this will amaze you as much as this information about your heart.

Here’s the link:  https://s3.amazonaws.com/teplitz-demo/Jerry_Teplitz_Demo_Video.mp4

Also, I’m building my subscription list on Substack, so if you like what I’m talking about, please let your friends and contacts know to subscribe.

References

Armour, J. A. (2008). Potential clinical relevance of the "little brain" on the mammalian heart.

HeartMath Institute. Heart-Brain Communication and the Science of the Heart.

McCraty, R., Atkinson, M., Tomasino, D., & Bradley, R. T. Research on heart coherence and heart rate variability.

Shaffer, F., & Ginsberg, J. P. (2017). An overview of heart rate variability metrics and norms.

Institute of HeartMath Research Center: Science of the Heart® publications and educational materials.

Modern Diets and Autism: Are We Looking in the Wrong Place?

Autism rates have increased dramatically over the past several decades.

In the 1960s and 1970s, autism was estimated to affect just a few children per 10,000. Today, the CDC estimates that approximately 1 in 36 children in the United States is identified with autism spectrum disorder (ASD).

That is a staggering increase.

The standard explanation is that better awareness, broader diagnostic criteria, and improved screening account for much of the rise. There is certainly truth to that. Children who may have been overlooked decades ago are now more likely to receive an accurate diagnosis and support.

But many researchers believe that explanation does not tell the whole story when the numbers increase to 1 in 36!

Could environmental factors be contributing as well? More specifically, could the dramatic changes in our food supply be affecting the developing brains of future generations?

A growing body of research suggests we should not dismiss the possibility and with my background with a PhD in Holistic Health Sciences I would say this area is a major factor in the spread of ASD.

The Food Experiment Nobody Talks About

Think about what your great-grandparents ate…their diets included butter, eggs, cream, lard, tallow, meat, vegetables, and food prepared from scratch.

What they did not have were the industrial seed oils that now dominate processed foods. Today, soybean, corn, canola, sunflower, and other vegetable oils are found in everything from salad dressings to restaurant meals and packaged snacks.

Most people consume them every day without giving them a second thought.

Yet from a historical perspective, these oils are relatively new additions to the human diet.

A Study That Raises Important Questions

A recent study published in Psychiatry and Clinical Neurosciences examined umbilical cord blood and found that elevated levels of certain metabolites derived from arachidonic acid were associated with greater autism symptom severity later in childhood.

One compound, called diHETrE, stood out (good luck pronouncing that word!).

This is what is called an inflammatory metabolite and children exposed to higher levels of this substance during fetal development appeared more likely to experience greater challenges related to ASD symptoms.

To be clear, this study does not prove that seed oils cause autism.

What it does suggest is that compounds produced from certain dietary fats may influence neurodevelopment during pregnancy.

Why Fat Quality Matters

To answer this, we need to turn to the omega-6 fatty acid linoleic acid which is abundant in modern seed oils. While linoleic acid is an essential nutrient, the amount consumed today is dramatically higher than what humans historically ate.

As a matter of fact, researchers estimate that linoleic acid intake has increased more than tenfold over the past century. When we consume linoleic acid, it can be converted into arachidonic acid which helps produce compounds involved in inflammation and immune function.

Inflammation itself is not bad. We need it to train our system for when it needs to defend itself.

The concern becomes whether excessive inflammatory signaling during critical periods of development could influence long-term health outcomes.

Because the developing brain is especially vulnerable during pregnancy, researchers are increasingly interested in how maternal nutrition and inflammation affect fetal brain development.

Autism Is a Complex Puzzle

Autism is strongly influenced by genetics. Researchers have identified numerous genetic variations associated with autism risk.

At the same time, genetics alone cannot explain why autism diagnoses have risen so dramatically over a relatively brief period.

This is why many scientists are exploring interactions between genes and environmental exposures, including nutrition, toxins, metabolic health, gut health, and inflammation during pregnancy. All of these factors can impact when genes turn on or off.

So, the reality is that autism is likely influenced by multiple factors working together and that maybe Grandma was onto something!

Plus, Grandma didn’t have to be concerned about eating organic or conventional foods since everything was organic in her time.

Modern research seems to bring us back to traditional foods, such as eating:

• Butter
• Eggs
• Whole milk
• Homemade soups
• Slow-cooked meats
• Farm-fresh foods

Were their diets perfect? Of course not.

But they consumed far fewer ultra-processed foods and significantly lower amounts of industrial seed oils.

The Bottom Line

If you’re wanting to become pregnant or are pregnant, the smart thing to do would be to eat like your great grandma did.

If you have children, you want to feed them that way, too, since these highly processed foods can affect children in all kinds of ways. You don’t want to be looking back and saying to your kids…oops…you want to be able to say we did our best to protect you!

 

Are Children Losing the Ability to Play? What We Gain and Lose When Every Minute Is Scheduled

 I grew up in a public housing project, and it was full of kids. After school, our moms would say go outside and play until dinner time. The kids in the neighborhood would spend hours outside making up games, building forts, riding bikes, and finding creative ways to entertain ourselves. Adults weren't organizing every minute of our day. We figured things out as we went along.

Today, many children go from school to sports practice, dance lessons, tutoring, music classes, and other organized activities. While these opportunities can be wonderful, I sometimes wonder if we've lost something important along the way.

Are children getting enough time to simply play?

In addition, are parents losing their ability to do what they want to do? My nieces, who each have 2 kids, go from rec soccer to travel soccer to rec baseball to travel baseball to dance lessons to gymnastics class. After school, they are always running around and don’t really have time to relax and think!

Even researchers have noticed that free, unstructured play has been declining for decades. Psychologist Peter Gray has written extensively about how children have fewer opportunities for self-directed play than previous generations. At the same time, rates of anxiety and other mental health challenges among children have increased. While many factors contribute to these trends, it raises an important question: what happens when children have less freedom to explore, create, and solve problems on their own?

More recent research has also found that unstructured play in the preschool years predicts stronger self-regulation abilities later in childhood. Self-regulation—the ability to manage emotions, focus attention, and control impulses—is one of the strongest predictors of future academic and social success.

In other words, what may look like "just playing" is actually some of the most important learning a child can do. It’s much more than having fun.

When children create their own games, they learn how to negotiate, compromise, solve conflicts, and think creatively. They learn resilience when things don't go as planned. They develop confidence because they are making decisions without an adult directing every step.

I can remember having physical fights one day and being back playing together the next day.

Today, the coach is making all the decisions - deciding what position everyone will play. The kids have no input.

Plus, skills like negotiating and compromise can't always be taught through instruction alone.

This doesn't mean organized sports and activities are bad. Sports teach teamwork and perseverance. Music lessons build discipline and focus. The issue isn't participation…it's balance.

Children need opportunities to be bored.

They need time to build a fort out of blankets, invent an imaginary world, or spend an afternoon creating something without a specific goal or outcome.

One program that recognizes the importance of imaginative play is Filament Theatre's FORTS: Build Your Own Adventure. Instead of sitting and watching a performance, families are invited to build, create, explore, and tell stories together using simple materials and their imaginations. 

Experiences like this remind us that children don't always need more structured activities. Sometimes they need more opportunities to lead their own adventures.

Other programs, including nature schools, forest schools, adventure playgrounds, and loose-parts play spaces, are built around the same idea: children learn best when they have the freedom to explore.

As parents, grandparents, and educators, it may be worth asking ourselves a simple question:

Have we become so focused on providing opportunities and wanting our kids to win at whatever sport or activity they are involved with that we've forgotten to leave room for play?

Research continues to show that free play supports creativity, problem-solving, emotional regulation, and social development. In many ways, play is the work of childhood.

Perhaps one of the greatest gifts we can give children is not another activity on the calendar, but the time and space to create an adventure of their own.

So…anybody have a big cardboard box and some sheets?

Got a Tick? Don't Do What Grandma Told You

Tick season is here. I’ve decided to write about it, because last week both my wife and I found ticks on our bodies and we hadn’t been in the woods…just in our back yard! So, I decided to look at the tick picture.

First of all, if you get a tick on you, somebody is about to suggest one of the worst pieces of health advice that just refuses to “die.”

"Put a match on it."

"Cover it with nail polish."

"Smother it with Vaseline."

"Rub it with soap on a cotton ball."

No. Just NO.

While Grandma may have been right about many things, these things are BIG mistakes. Why…they stress the tick.

And a stressed tick is the last thing you want attached to your skin.

When a tick gets irritated, burned, suffocated, or otherwise disturbed, it can regurgitate the contents of its gut back into the bite before it lets go. Think about that for a second. Lyme disease and other tick-borne illnesses are spread through the exchange of bodily fluids.

So instead of helping the tick leave, you're increasing the chances that it dumps potentially infectious material into your body on the way out.

Not exactly a winning strategy.

So, here's what actually works.

Get a pair of fine-tipped tweezers.

Grab the tick as close to the skin as possible, right where the mouthparts enter the skin. Not the body. Not the swollen abdomen. Right at the head.

Then pull straight up with steady pressure.

Don't twist.

Don't jerk.

Don't try to rip it out.

Just pull steadily.

The mouthparts are barbed, so it may feel like the tick is hanging on. That's because it is. Keep the pressure steady, and it will usually release within a few seconds.

If part of the mouthpiece breaks off and stays in the skin, leave it alone.

Most people immediately reach for a needle and start digging. That's usually a mistake. Your body is surprisingly good at pushing tiny foreign objects to the surface on its own. Digging around often causes more damage than the leftover fragment ever would.

Once the tick is out, wash the area with soap and water or clean it with rubbing alcohol. Then wash your hands.

Simple.

But here's the part almost nobody talks about.

Don't flush the tick.

Don't throw it in the trash.

Save it.

Take an index card and tape the tick to it with a piece of clear packing tape. Write down the date and where on your body you found it.

Then stick the card in a drawer.

If you develop unusual symptoms over the next month, fever, fatigue, joint pain, headaches, a rash, or that weird "I think I'm getting sick" feeling that doesn't quite fit, that tick could become important.

Some laboratories can test ticks for disease-causing organisms. Tick testing is not a substitute for medical care, and a positive or negative result doesn't automatically tell you whether you've become infected. Still, it can provide useful information for your healthcare provider and may help paint a clearer picture if symptoms appear later.

A taped tick with a date on it may end up being one of the most useful things you can bring to a doctor's appointment.

There's one more thing people need to know.

If the tick was engorged when you removed it, and you can't honestly say it was attached for less than 24 hours, call your healthcare provider that same day.

Don't wait for a bullseye rash.

A lot of people assume they'll know they have Lyme disease because they'll get the classic target-shaped rash. The reality is that many people never see one. Waiting for a rash can mean waiting too long.

In some cases, a healthcare provider may prescribe a preventive dose of doxycycline if treatment begins within 72 hours of removing a deer tick. That's a conversation worth having sooner rather than later.

The bottom line is simple.

Forget the matches.

Forget the nail polish.

Forget the Vaseline.

Forget the soap tricks.

Use fine-tipped tweezers. Pull straight up. Clean the area. Save the tick.

Sometimes the best medical advice isn't complicated at all. It's just the stuff that actually works.