Red light therapy is everywhere right now, often mentioned in conversations around menopause, low energy, inflammation, and hormone health.
It’s talked about as a solution for low energy, inflammation, skin health, pain, and even hormone balance especially for women navigating perimenopause and menopause.
And while there is real science behind red light, there’s also a lot of missing context.
Because here’s the truth: Your body didn’t evolve with devices. It evolved with the sun.
This matters especially in midlife.
Your body runs on light signals
Light isn’t just something you see. It’s something your body reads.
Every day, light tells your brain and hormones what time it is, how much energy to produce, when to release cortisol, when to make melatonin, and how your metabolism should behave.
This communication happens through your circadian rhythm, your internal 24‑hour clock.
When light signals are clear and consistent, your body knows what to do. When they’re confusing or missing, symptoms often appear.
Fatigue. Brain fog. Poor sleep. Weight changes. Mood shifts.
This becomes more noticeable during perimenopause and menopause because hormonal changes make the body more sensitive to stress and environmental cues.
What red light therapy actually does at a cellular level
Red and near‑infrared light interact with your mitochondria: the tiny structures inside your cells responsible for producing energy.
When mitochondria receive these wavelengths, it can support how efficiently they create ATP, the body’s energy currency.
This is why red light is often associated with:
- improved cellular energy
- reduced inflammation
- better tissue repair
- support for recovery
That part is real.
But it’s only part of the picture.
Red light therapy is not a replacement for sunlight
Sunlight delivers a full spectrum of light.
That spectrum does far more than support mitochondrial energy. It helps:
- set your circadian rhythm
- regulate cortisol and melatonin
- influence estrogen and progesterone balance
- support mood and mental clarity
- guide metabolism and appetite signals
Red light mimics just one narrow slice of this spectrum.
This is why using red light instead of sunlight often leads to disappointment.
No device can replace what the sun does for the human body.
Where red light therapy can be supportive
When used correctly and in the right context, red light can be supportive.
It may help when:
- you live in a low‑sunlight environment
- you spend long hours indoors
- winter limits natural light exposure
- recovery needs are higher
But it works best when the foundations are already in place:
- consistent morning sunlight
- regular daily rhythms
- adequate rest
- a nervous system that isn’t constantly in fight‑or‑flight
Without these, red light often feels like it “isn’t working.”
That’s not failure, it’s biology.
Why red light therapy matters differently during menopause
During perimenopause and menopause, the body becomes less resilient to mixed signals.
Irregular sleep, constant stress, late nights, and inconsistent light exposure can all amplify symptoms.
Many women assume something is “wrong” with them.
In reality, the body is often doing exactly what it’s designed to do: adapting to an environment that no longer supports its biology.
When we restore clear, natural signals first, the body has a much greater capacity to self‑regulate.
A natural‑first approach always comes first
I always begin with what’s natural.
Sunlight. Rhythm. Rest. Nervous system regulation.
Technology should only ever support the body, never override it.
If a tool adds complexity, stress, or pressure, it’s usually moving you further away from healing, not closer to it.
The goal isn’t to do more. It’s to give your body clearer signals.
Not sure what your body needs right now?
If you’re experimenting with tools like red light and still feeling unsure, overwhelmed, or stuck, that’s a sign you need clarity, not more interventions.
I offer a Free Symptom Strategy Session where we look at what your symptoms are communicating and how to support your body in a natural, sustainable way.
Your body isn’t broken. It’s responding.
And when you understand the signals, everything changes.
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