Heat shock proteins are often described as the human body's superpower. Why? Because they can repair and protect proteins inside our cells from damage and disease, and contribute to better health and a longer life.
Using a sauna is one of several things that increase the production and activation of heat shock proteins, also known as Heat-Shock Proteins (HSP). Heat shock proteins are a large group of proteins made in the cells when they are exposed to different types of stress, such as UV radiation, toxins, exercise and wounds. Heat is also a form of stress (heat stress).
One study showed an increase of as much as 49% in the heat shock protein HSP72 with sauna use. In another study, in which men and women were exposed to deep-tissue heat therapy for six days, the participants' levels of the heat shock proteins HSP70 and HSP90 rose by 45% and 38% respectively.
Activation of heat shock proteins occurs within 30 minutes of heat stress exposure and lasts for up to 48 hours.
Cells, DNA and heat shock proteins
The human body consists of between 30 and 40 trillion cells, divided into 220 different cell types with different tasks. In the cell nucleus we find our genetic material (DNA), which controls everything that happens in the cell. DNA contains genetic information that enables us to produce more than 100,000 different proteins, which play crucial roles in virtually all biological processes.
Each protein has a unique sequence of amino acids. The genetic code in DNA determines the order of the amino acids in each individual protein. That order determines the properties of the protein and how it works.
Some proteins are building blocks of the body and are needed, among other things, to form the skeleton, organs, muscles and connective tissue. Other proteins carry out special tasks between the cells or, for example, protect against infections (antibodies).
Heat shock proteins mainly work as chaperones: proteins that help other proteins carry out their tasks. They move around the cell, among other things to rescue damaged proteins. Heat shock proteins play a prominent role in many cellular processes, including immune function, cell signalling and cell cycle regulation.
Increasing the production of heat shock proteins may prevent protein misfolding and aggregation (proteins clumping together/plaque) and protect against chronic and degenerative diseases such as Alzheimer's. In Alzheimer's, characteristic changes occur in the brain, including the formation of plaque from "misproduced" proteins.
Increased production of heat shock proteins may contribute to faster recovery and heat acclimatisation.
Sauna and health benefits
In 2021, researcher and cell biologist Rhonda Patrick (Found My Fitness) published a comprehensive review article, Sauna use as a lifestyle practice to extend healthspan, in ScienceDirect.
It showed that the amount, meaning how often and how regularly you use a sauna, affects the health benefits. Using a sauna 4–7 times a week is better for your health than using one 1–3 times a week. Using a sauna 1–3 times a week is better than not using one at all.
Regular and frequent sauna use appears to reduce illness and early death from "all causes" by up to 40%.
Men who used a sauna 2–3 times a week had a 27% lower risk of dying from cardiovascular disease compared with men who did not use a sauna. Men who used a sauna about twice as often, 4–7 times a week, had a 50% lower likelihood of dying from cardiovascular disease.
The Kuopio Ischemic Heart Disease Risk Factor study (KIHD) also revealed that frequent sauna use reduced the risk of developing dementia and Alzheimer's disease. Men who used a sauna 4–7 times a week had a 66% lower risk of developing dementia and a 65% lower risk of developing Alzheimer's, compared with men who used a sauna once a week.
There was also a 77% lower likelihood of developing psychotic disorders with sauna use 4–7 times a week, regardless of dietary habits, socioeconomic status, physical activity and inflammatory status. In addition, it emerged that sauna use may help preserve muscle mass and counteract sarcopenia (muscle loss that is common in older people).
Among the highlights, the cell biologist mentions heat shock proteins: regular sauna use may optimise stress responses, among other things via heat shock proteins.
Heat shock proteins, sauna and Alzheimer's
Patrick became seriously interested in heat shock proteins after an experiment she carried out as a student on nematodes (roundworms). She injected the worms with amyloid-beta 42, a protein associated with Alzheimer's. The worms became paralysed, which was reversed when she afterwards gave them a boost of heat shock proteins.
"The heat shock proteins protected against the formation of plaque," she explains in an interview, adding that it was an a-ha moment. "Wow, these heat shock proteins are doing something cool."
Fruit flies and heat shock proteins
It was a "failed" experiment on fruit flies in 1960, in an incubator, that gave rise to the name "heat shock" proteins. The researcher Ferruccio Ritossa found that the temperature in the incubator had been turned up too high. Several fruit flies died, but some survived. Why? When he researched the surviving flies further, it turned out that the flies adapted to higher temperatures when exposed to short periods of high heat. This was described as a heat shock response.
In 1974, the researcher Alfred Tissières found that the response was due to heat shock proteins. It was later discovered that heat shock proteins are produced when organisms are exposed to various types of stress, not just heat. During exercise, heat shock proteins increase and move around to rescue damaged muscle cells and improve the recovery process.
Other things that also increase the production of heat shock proteins include:
- A hot bath or hot tub (regularly).
- Hot yoga (regularly).
- Essential lavender oil (HSP70).
- Sulforaphane in broccoli sprouts (HSP70).
The key seems to be repeated exposure to achieve a steady increase in heat shock proteins.
Not medical advice
The content of this article is not medical advice.
Although several studies show that people with certain types of cardiovascular disease may experience improvement in their symptoms with sauna use, always consult a doctor before using a sauna if you have been diagnosed with cardiovascular disease, or are unsure for other reasons. Do not use a sauna if you have a fever or are pregnant.
A sauna is a tool, a life hack, in everyday life that may contribute to greater well-being, an improved quality of life and better health.
Disclaimer: The content of this article is intended as general information only. Research on infrared heat and red light therapy is still evolving, and individual results may vary. Our products are not intended to diagnose, treat, cure or prevent disease. Contact a doctor or other qualified healthcare professional if you have questions about your own health, diagnosis or treatment.
Text: Trine Dahlman
