In the modern world, the exposure to artificial light has become virtually unavoidable. From electronic device screens to indoor lighting, you find yourself permanently surrounded by artificial light for much of your day and night. However, have you ever considered how this constant exposure to artificial light might be affecting your health, especially in relation to weight?
We commonly relate weight control around two factors, exercise and diet, which is partially correct, as there is a third factor that is usually not given enough attention and that is artificial light.
The circadian rhythm is your internal biological clock that regulates your metabolism, sleep-wake patterns and other vital functions. Regular exposure to natural light during the day and darkness at night is essential to keep these rhythms in balance. That's why uncontrolled artificial light directly affects your circadian rhythm and can negatively affect your health, increasing not only the risks of obesity, but also depression, sleep disorders, diabetes, breast cancer and more.
Studies that support the relationship between artificial light and body weight in women:
Harvard University Study (2019): A study by Harvard University researchers found that women living in areas with higher levels of artificial light exposure at night had a higher body mass index (BMI) compared to those with lower exposure. The results suggest that artificial light may be disrupting circadian rhythms and negatively affecting weight control.
Northwestern University research (2020): Researchers at Northwestern University found that women who used electronic devices such as smartphones or tablets at night were more likely to have a larger waist circumference and higher levels of abdominal fat. Exposure to the blue light emitted by these screens can suppress the production of melatonin, a hormone that regulates sleep, which could contribute to weight gain.
University of Valencia study (2021): A Spanish study investigated the effects of artificial light during the night in postmenopausal women. Results indicated that those exposed to higher levels of artificial light had greater insulin resistance and higher levels of appetite-related hormones, which could predispose to weight gain.
Artificial light, both in daytime and at night, deregulates your circadian rhythm, impacting your metabolism and overall health.
7 Strategies to reduce exposure to artificial light in your life:
Get outdoors! Stay outside in nature rather than indoors.
Train sports outdoors, gyms are flooded with artificial light.
Open the windows! Natural light passing through glass is blue light and behaves like artificial light.
Install the f.lux app on your computer. It makes the color of your computer screen adapt to the time of day, warm at night and like sunlight during the day.
The skin is the largest organ in the body and has photoreceptors, so be sure to wear clothing that covers as much of your skin as possible when under artificial light. Think of clothing as your artificial light blocker. For when you are outdoors use the least amount of clothing and don't try to block the sun's rays with creams or dark glasses, if you do you are missing out on the great free benefits of the sun for your health.
Avoid white light bulbs. Choose simple red light bulbs or those with the blue wavelengths removed. To give you an idea, take a look at these amber bulbs and these red bulbs from Amazon USA.
Invest in glasses that block artificial light, yellow lenses are for daytime use and red lenses are for nighttime use, here is a link to some alternatives:
EMR-TEK get 20% off with code BalanceGeek
Spectra Lenses (Amazon USA)
In conclusion, scientific evidence suggests that there is a relevant connection between artificial light and weight gain, so keeping exposure to electronic devices limited during the day and creating a dark environment at night could have a positive impact on the regulation of your metabolic health. I invite you to be more aware of your exposure to artificial light and to start taking the steps you can today.
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"The information provided is for educational and informational purposes only, and is made available as self-help tools for your own use; it is not intended as a substitute for professional medical advice, diagnosis or treatment. Always consult with a health care professional."
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