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Light Quality, Metabolism and Health:Are we at risk from poor quality “junk” light?
Mark Pettus MDDirector Medical Education, Wellness and
Population HealthOctober 12, 2018
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Four Part Series
• Week 1: Insulin and Inflammation
• Week 2: Leaky Gut and the Gut Biome
• Week 3: Sleep and Circadian Rhythms
• Week 4: Stress Response- Hypnosis Experience
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Critical Considerations
1. Weight, metabolism and health appear tightly connected to our biologic synchronization with daily circadian rhythms.
2. Light interacts with human biology through our eyes and skin.3. The timing and quality of our light and meal exposure appear
to be of major influence on these rhythms.4. Lifestyle changes can bring greater alignment to these critical
relationships as an opportunity for improved health, disease prevention and disease management.
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Root Causes (what are their origins)
Environment+Epigenome/genes+MicrobiomeNutrition Movement Stress Response Environmental toxins
Sleep Social Connection Trauma Conflict Management
Forgiveness Mindfulness Spirituality-Meaning Medications
Light quality-entrainment
Core Metabolic Imbalances (what drives them)
Inflammation
Insulin ResistanceGut-Barrier Function/Microbiome
Circadian Entrainment
Stress Response
Disease (how things appear)
Pre-diabetes, Diabetes, Weight, HBP, Lipids, Heart
Disease, Stroke, Depression, Autoimmunity,Arthritis
Alzheimer’s, Cancer, Fibromyalgia, Chronic fatigue
The Origins of HealthSystems Biology
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Satchin Panda PhD, Salk Institute
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zeitgeber | a cue given by the environment, such as a change in light or
temperature, to reset the internal body clock.from German Zeitgeber, from Zeit ‘time’ + Geber ‘giver’.
Too little of this:
Too much of this:
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• Earth, at the equator is spinning approximately 1,000 miles/hour around its axis• Earth is orbiting the sun, moving approximately 66,600 miles/hour• Diurnal rhythm is central to the existence of all life on our planet
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The “Billi Blanket”
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Cortisol and Melatonin Diurnal Rhythm
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Courtesy Dr. Alexander Wunsch
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Desire Color Rendering Index (CRI) 95+ %Color Temperature 2700-3000k
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Aging and Mechanisms of Disease (2017) 3:9 ;
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Aging and Mechanisms of Disease (2017) 3:9 ;
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Melatonin
• Hormone of darkness• Very sensitive to blue light• Facilitates sleep cycle• Increases cell regeneration• Anti-oxidant activity; ROS scavenger• Antagonizes Aromatase and lowers estrogen
production in tissues• Modulates immune regulatory function• Antagonizes cortisol• Key substance for chronobiologic adaptation
(day/night and summer/winter)
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Courtesy Dr. Alexander Wunsch
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Fluorescent Light/Night Shift Work
• NHS- Nurses Health Study (Harvard)
• 120,000 nurses followed 30+ years
• 30-50% increase of breast cancer after 15 years of night work
• Higher rates of obesity, diabetes, heart disease and depression
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• Author of the UV Advantage• Sunblocks with factor 15+ reduce Vitamin D
by 99.9%• More thoughtful dosed sunlight exposure.g.
30-60”/day could reduce cancer incidence in USA by as much as 50%
• Melanoma risk significantly reduced with occupational sun exposure
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Courtesy Michael Holick MD, PhD
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Full-spectrum light box: 10,000 lux
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Satchin Panda, PhD The Circadian Code
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Intermittent Fasting
Time Restricted Eating (TRE)
• Time restricted feeding e.g. consume all food within 10-hour window. No eating 2-3 hrs before bedtime
• Excellent Circadian rhythm “calibration”
• Decreases in body weight and visceral fat, insulin and glycemic control
• Significant reductions in breast cancer recurrence and improved prognosis (Patterson et al. UCSD 2016)
• Improved cardiovascular disease risk profile
• Decreased neuroinflammation (Neurobiol Aging. 2015 May;36(5):1914-23)
• Autophagy (Autophagy, 2014;10:11, 1879-1882)
• Improved sleep!!
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Saunas• Really good for health promotion and disease prevention• Upregultes HSP, defense/resiliency mechanisms• 30” minutes 3-4x/week• Steam or infrared
Laukkanen T, Khan H, Zaccardi F, Laukkanen JA. Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Intern Med. 2015;175(4):542-548 Sauna bathing and incident hypertension: A prospective cohort study. Am J Hypertens. 2017; Nov 1;30(11):1120-1125.Sauna bathing is inversely associated with dementia and Alzheimer's disease in middle-aged Finnish men. Age Ageing. 2016; Mar 1;46(2):245-249.
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Sleep Hygiene 101
• Consistent timing of sleep-wake
• Dark bedroom (eye mask)
• Cooler temperature (64-68)
• Reduce ambient noise (ear plugs)
• Obstructive sleep apnea
underdiagnosed (neck circumfrence
16+” in women and 17+” in men)
• No caffeine after 2p
• Avoid eating within 2-3 hrs bedtime
• Phone/laptops on airplane mode or
turned off
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Zeitgebers:Circadian Entrainment
• Sleep hygiene
• Grounding…take your shoes off and stand outdoors
• 60” full spectrum outdoor lighting/day: within 2 hrs after sunrise and within 2 hours before sunset
• Give your retina access; no sunglasses at key times of day
• Evening light: Incandescent 2700k, Halogen 3,000k, warm LED on dimmer
• Orange-amber light at night
• Blue light filters 2-3 hrs before bedtime; F*Lux, Night Shift, Iris apps;
• Computer settings: lower color temperature
• Time Restricted Feeding: no eating within 2-3 hours of bedtime
• Movement during the daytime
• Social interactions during the day
• Stress during the day…not good after sunset
Satchin Panda, PhD The Circadian Code
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Continuous Self-Improvement PDSA Virtuous Cycle
• 30-60” full-spectrum light each day
• Reduce Blue light at night
• Walk outdoors
• Sit-lunch outside
• Sit near windows
• Blue light filters
• Incandescent/halogen
bulb in family
room/bedroom
• Journal response
to stressors for
10” at end of day
• Sleep
• Consider Light
Box
• Change CFUs
to warm LEDS
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Thank you !
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Red-IR (600-2000nm)
• Mitochondrial function• Accelerated wound healing (NASA 2001, mouth ulcers in cancer,
NASA 2011) J Invest Dermatol. 1999 Aug;113(2):221-3.• Hair regrowth• Arthritis: Cellular regeneration, anti-inflammatory effects (NASA)
Photomed Laser Surg. 2009 Aug;27(4):577-84. • Allergic rhinitis (Israel)• MS (UWisconsin 2012)• Skin, collagen• Degenerative Neurologic Diseases (2010 Kanazawa University
Japan; 2012 University of Cambridge)• Health benefits IR sauna
J Alzheimers Dis. 2011;23(3):521-35. doi: 10.3233/JAD-2010-100894.IUBMB Life. 2010 Aug;62(8):607-10.
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Anesthesiology 2015; 122:1170-5
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Nat Commun. 2017 Sep 12;8(1):417.Misalignment with the external light environment drives metabolic and cardiac dysfunction.