Issue #301: Seeing Red
Good morning. It’s Thursday, February 8th.
In today’s email:
Learn: Emerging Light Therapy
Try: Go Red
Eat: Walnuts
Cook: Walnut Crusted Salmon
In the News: The Return of the Seed Oils
Stat of the Day
The percentage of the electromagnetic spectrum we humans can see as visible light. (DOE)
Learn
Seeing Red
On Tuesday, we talked about how we should get sunlight throughout the day.
But what about proactively using light to optimize our health?
More and more people are now checking out Red Light Therapy.
Way back in 1967 Endre Master at Semmelweis Medical University (don’t worry I checked - it’s a top ranked public school in Budapest) found that red lasers helped rats regrow hair and heal wounds.
Turns out that it might have the same effect on us humans - plus some other benefits.
What is Red Light?
We see “red” for light waves that come at us in waves between 620-750 nanometers (nm). These are longer than say blue light waves, which are between 450-495 nm.
What that means is that these waves can get past the skin and deeper into our body.
One of the reasons we get tan or red from the sun is that the UV light gets absorbed by our skin and isn’t able to go beyond the many layers of this protective organ.
But red light can reach our insides - tissues and even bone. The implications of this are actually huge.
As we get older our mitochondria - the energy powerhouses in all of our cells - start to slow down. This is one of the primary signs of aging. Red light actually stimulates our mitochondria, lowering our oxidative stress and increasing our ATP production - which is energy.
Without getting too deep into the science - red light does this by unlocking nitric oxide in the mitochondria. We’ve covered NO in the past - and know that it’s one of the secret weapons for improved blood flow - which helps everything from heart health to sexual health.
There’s also a fascinating study that found red light therapy was able to improve vision in people over 40. If we can harness this power it could be a game-changer for maintaining our sight as we get older. But it might be even bigger - the retina is part of our brain and so if the retina can be stimulated through red light - other neurons in our brain might be too.
And yes - if you’re struggling with hair loss or want your face to look younger, red light therapy might be helpful too. So far it’s proven to be safe and not have downside of more invasive “med spa” treatments.
When you look for red light devices at home - you might think it’s a little nuts. But the science is promising - which explains the explosion of companies now building these devices, such as Joovv, Mito, HigherDose, and the increasing use by professional athletes and medical experts.
That said, there’s not enough research to determine the right exposure (length of time and intensity) or long-term effects. I’d say always consult a medical professional you respect before getting anything more than a cheap red light in your bedroom or going to an infrared sauna.
Try
Go Red
We’re not here to promote “anti-aging” fads that come and go without any science. But red light has real, research-backed studies.
If you’re struggling with low energy, bad mood, hair loss, skin problems, or general pain - consider checking out red light therapy to give your mitochondria that extra boost.
Thrive25 Partner Spotlight
Check out breathing.ai. It's a free browser extension that reminds you to take breaks (the counterintuitive way to increase productivity), personalizes the color of your screen, and offers relaxing music to help you stay focused.
Get a gentle guide to breathe better, a quick reminder to drink more water, or simply improve your posture. Your body and mind will thank you for it. Download the free browser extension now and give it a try.
Eat
Walnuts
Walnuts are rich, flavorful nuts known for their wrinkly, brain-like appearance. On the top 10 lists of healthiest nut - walnuts tend to hover in the bottom half.
But walnuts are a great source of omega-3 fatty acids -particularly alpha-linolenic acid (ALA), protein, fiber, and antioxidants. They also contain essential vitamins and minerals like magnesium, phosphorus, and vitamin B6.
Health Benefits
Heart Health: Omega-3 fatty acids help reduce the risk of heart disease by lowering bad cholesterol levels and inflammation
Brain Function: ALA, polyphenolic compounds, and antioxidants contribute to improved brain health, including better cognitive function and a lower risk of neurodegenerative diseases
Weight Management: the protein and fiber in walnuts help you feel full longer, aiding in weight management
Reduce Inflammation: the antioxidants and other compounds in walnuts reduce inflammation which helps reduce the risk of chronic diseases
How to Eat
Serving size: about 1 ounce, or roughly a small handful, equivalent to about 14 walnut halves
Pairing: walnuts are great with foods high in vitamin C to enhance the antioxidant absorption. And eating them with fish or flaxseeds can boost intake of omega-3 fatty acids
Which kind?: all varieties of walnuts are nutritious, but black walnuts are known for their unique flavor and slightly higher concentration of antioxidants compared to the more common English walnuts
Nut allergy: walnuts are generally safe for most people, they can cause allergic reactions in individuals with nut allergies. Overconsumption can also lead to digestive discomfort due to their high fiber content
Cook
Walnut Crusted Salmon
Enjoy a restaurant-quality meal at home with this Walnut Crusted Salmon recipe! Featuring omega-3 rich salmon (Issue #286) topped with Dijon mustard, dill, lemon, and a crunchy walnut crust, it's a healthy and flavorful dish that's gluten-free, dairy-free, and paleo-friendly. And ready in under 30 minutes!
Pro Tip: don’t have fresh dill around, replace 1 Tbsp fresh with 1 tsp dry
In the News
Seed Oils Again: We’ve been over this - avoid seed oils (Issue #202). This article tries to present arguments for and against seed oils and just makes it more confusing. Keep it simple - cook with avocado oil or ghee, eat olive oil and avoid seed oils. And yes, even some of these oils can be contaminated - but it’s your best bet - unless you want to try Zero Acre cultured oil. (WSJ)
Happy Gut, Happy Life: We touched on the gut microbiome’s potential connection to Parkinson’s Disease (Issue #300), but research shows so much more. In a recent paper, neuroscientist John Cryan argues the importance of the gut microbiome in mood and mental health. (Knowable)
You Sly Dog: Ethics are important - it’s kinda what holds society together. How would you respond if your doctor lied to you, even if it was for a clinical trial, or worse (see Tuskegee Experiment). What if honest placebos were possible, and may create the same effect (the Power of our Mind!) - could we leave deception at the door? (Big Think)
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The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your individual circumstances. Thrive25, Inc. does not provide medical, professional, or licensed advice. Please connect with your healthcare professional for medical advice specific to your health needs.