Overview
Dr. Roger Schwelt, a critical care physician, discusses the "NEW START" pillars of health, emphasizing sunlight and light health, and shares scientific evidence, personal anecdotes, and practical recommendations to help optimize physical and mental well-being.
Eight Pillars of Health ("NEW START" Framework)
- Nutrition: Diet dramatically affects long-term health and disease risk.
- Exercise: Reduces stroke, depression, and improves overall health without harmful side effects.
- Water: Both hydration and external hydrotherapy (sauna, hot/cold therapy) benefit immunity and cardiovascular health.
- Sunlight: Infrared light enhances mitochondrial function and melatonin production, reducing disease risk.
- Temperance: Avoiding toxins like tobacco, alcohol, and drugs is vital for longevity.
- Air: Outdoor air and exposure to plants increase immune function and relaxation.
- Rest: Quality nightly and weekly rest supports overall health and circadian rhythm.
- Trust: Faith and supportive communities are linked to lower anxiety and depression.
Sunlight, Light, and Health
- Sunlight provides benefits beyond vitamin D, including improved mitochondrial efficiency and disease prevention.
- Hospital patients in sunlit rooms have shorter stays; outdoor light exposure accelerates recovery, as illustrated by patient anecdotes.
- Infrared and red light therapy devices may supplement sunlight, especially in low-light regions, but natural sunlight is optimal.
- Modern indoor lighting lacks the full spectrum benefits of natural or incandescent light, potentially affecting vision and health.
- Circadian rhythms are regulated by morning light exposure and disrupted by nighttime blue light from screens or bulbs.
Practical Light Health Recommendations
- Aim for 15 minutes of direct sunlight daily, ideally in the morning or late afternoon.
- Use light therapy lamps for mood and circadian regulation in dark or high-latitude environments.
- Minimize artificial light exposure at night; use blackout curtains, masks, or red-shifted lighting.
- Limit screen time before bed and use blue light filters/glasses if needed.
- Regularly check vitamin D levels and supplement if necessary, especially for those indoors or in high latitudes.
Nature, Air, and Environment
- Exposure to green spaces and trees boosts immune markers and reduces inflammation.
- Higher-quality outdoor air, enriched by plant compounds, improves immunity and mood.
- Regularly ventilate indoor spaces to reduce CO2 and optimize cognitive performance.
Water, Hydrotherapy, and Immunity
- Saunas and hot-cold therapy can mimic fever, boosting interferon production and immune response.
- Allowing mild fevers to run their course may enhance innate immunity during infections.
Sleep, Rest, and Darkness
- Prioritize both adequate nighttime sleep and regular weekly rest.
- Ensure bedrooms are as dark as possible to facilitate melatonin production and quality sleep.
Faith, Trust, and Mental Health
- Engagement in faith or supportive communities supports mental health and resilience.
- Forgiveness, especially unconditional, is linked to lower depression and anxiety.
Decisions
- Increase efforts to get patients outside for sunlight exposure in hospitals.
Action Items
- TBD – Dr. Schwelt: Advocate for more hospital programs to bring patients outdoors.
- TBD – Individuals: Incorporate daily outdoor time, optimize light exposure, and improve sleep hygiene.
Recommendations / Advice
- Spend time outdoors daily; supplement with red/infrared light therapy only if natural sunlight is insufficient.
- Use light therapy lamps in winter/high latitudes for mood and circadian rhythm.
- Limit nighttime exposure to artificial light; use blackout measures and avoid nightlights.
- Regularly ventilate indoor environments and consider CO2 monitoring.
- Promote regular sauna/hydrotherapy use for immune benefits.
- Consider vitamin D supplementation after checking blood levels.
- Engage in faith or supportive communities for added mental health benefits.
Questions / Follow-Ups
- Larger randomized controlled trials on sunlight/red light therapy and patient outcomes are needed.
- Explore further research on the systemic effects of external light therapies.