Weight Loss Series Part 1

I'm going to dive into the subject of weight loss by first looking at routines before tackling diet and other factors. Living at a healthy weight is about so much more than the food we put into our bodies - although that is a huge part of it!

Light.

This deserves a whole series on its own. Morning and evening light. Sunrise and sunset. They are full of red hues that help regulate our circadian rhythm. Blue light at the wrong times can dis-regulate our circadian rhythm. What is blue light? "Blue light is emitted visible light between the wavelengths of 400 to 500 nm. The main source of blue light is sunlight, but digital screens, light-emitting diodes (LEDs), and fluorescent lighting serve as additional sources."* Why is our circadian rhythm important? It regulates our sleep and wake cycle and this has a profound impact on our health- including the risk for cancer and other diseases, as well as weight regulation.

Blue light is naturally found during the day from the sun. The problem arrises when we are experiencing blue light at unnatural times. Going outside and catching the first morning light in our eyes and on our skin is very beneficial for regulating not only our circadian rhythm and the production of energy, but for the regulation of hormones as well. These can all have a profound impact on weight regulation and mood.

Red light in the evening signals to our bodies that sleep will soon be imminent. This is helpful for the production of melatonin, which not only impacts sleep, but also the risk of cancer and energy levels during the day. Blue light in the evening continues to signal to the body that it is daylight, thus making sleep difficult. A good night's sleep helps regulate our ghrelin levels, which is a hormone that helps control hunger signals during the day, and can have a major impact on how we eat. Dis-regulated ghrelin can easily trigger overeating.

A good practice for circadian rhythm support is to limit blue light when the sun goes down. This can be accomplished by dimming lights in the evening, using candles for light and wearing blue light blocking glasses, as well as using red light filters on devices such as flux (https://justgetflux.com) and other settings limiting blue light if using laptops, iPads, phones and televisions after sunset.

Summary

Healthy routines surrounding light include: going outside during first morning light and limiting blue light in the evening- especially after sunset. Blue light filters on devices and the use of blue light blocking glasses in the evening can facilitate a healthier circadian rhythm which is proven to have many benefits for sleep, hormone regulation and weight loss.

*Coats JG, Maktabi B, Abou-Dahech MS, Baki G. Blue Light Protection, Part I-Effects of blue light on the skin. J Cosmet Dermatol. 2021 Mar;20(3):714-717. doi: 10.1111/jocd.13837. Epub 2020 Nov 28. PMID: 33247615.