Heat shock proteins are referred to as humanity's superpower. Why? Because they can repair and protect proteins inside our cells from damage and disease, contributing to better health and longevity.
Sauna use is one of several things that increase the production and activation of heat shock proteins, also known as HSP. Heat shock proteins are a large group of proteins produced in cells when exposed to various types of stress, such as UV radiation, toxins, exercise, and wound injury. 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, where men and women were exposed to deep tissue heat therapy for six days, participants' levels of heat shock proteins HSP70 and HSP90 increased by 45% and 38% respectively.
Activation of heat shock proteins occurs within 30 minutes of heat stress exposure and lasts 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 various functions. In the cell nucleus, we find genetic material (DNA), which controls everything that happens in the cell. DNA contains genetic information, enabling us to produce more than 100,000 different proteins, which play crucial roles in almost all biological processes.
Each protein has a unique sequence of amino acids. The genetic code in DNA determines the sequence of amino acids in each protein. This sequence determines the protein's properties and how it functions.
Some proteins are building blocks in the body, necessary for forming the skeleton, organs, muscles, and connective tissue, among other things. Other proteins perform special tasks between cells or, for example, have the task of protecting against infections (antibodies).
Heat shock proteins primarily function as chaperones: proteins that help other proteins perform 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 signaling, and cell cycle regulation.
Increasing the production of heat shock proteins can 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 plaques from "misfolded" proteins.
Increased production of heat shock proteins can contribute to faster recovery and heat acclimatization.
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 frequency – how often and regularly one takes a sauna – impacts the effect of the health benefits. Taking a sauna 4–7 times a week is better for your health than taking a sauna 1–3 times a week. Taking a sauna 1–3 times a week is better than not taking a sauna at all.
Regular and frequent sauna use appears to reduce morbidity and premature death from "all causes" by up to 40%.
Men who used the sauna 2–3 times a week had a 27% lower risk of dying from cardiovascular disease compared to men who did not use the sauna. Men who used the sauna approximately twice as often, 4–7 times a week, were 50% less likely to die from cardiovascular disease.
The study Kuopio Ischemic Heart Disease Risk Factor (KIHD) also revealed that frequent sauna use reduced the risk of developing dementia and Alzheimer's disease. Men who took 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 to men who took 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. Additionally, it was found that sauna use can help preserve muscle mass and counteract sarcopenia (muscle loss common in the elderly).
Among the highlights, the cell biologist mentions heat shock proteins: Regular sauna use can optimize stress responses, partly via heat shock proteins.
Heat Shock Proteins, Sauna, and Alzheimer's
Patrick became seriously interested in heat shock proteins after an experiment she conducted as a student on nematodes (roundworms). She injected the worms with amyloid-beta 42, a protein associated with Alzheimer's. The worms became paralyzed, which was reversed when she subsequently gave them a boost of heat shock proteins.
– The heat shock proteins protected against plaque formation, she explained in an interview, followed by stating it was an "a-ha" moment. – Wow, these heat shock proteins do something cool.
Fruit Flies and Heat Shock Proteins
It was a "failed" experiment on fruit flies in 1960, in a heated cabinet, that led to the name "heat shock" proteins. The researcher Ferruccio Ritossa found that the temperature in the heated cabinet was set too high. Several fruit flies died, but some survived. Why? When he further researched the surviving flies, 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, researcher Alfred Tissières discovered that the response was due to heat shock proteins. Later, it was revealed 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 appears to be repeated exposure to achieve a stable increase in heat shock proteins.
Not Medical Advice
The content of this article is not medical advice.
Although several studies show that individuals with certain types of cardiovascular diseases 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 uncertain for other reasons. Do not use a sauna if you have a fever or are pregnant.
Sauna is a tool – a life hack – in everyday life that can contribute to greater well-being, increased quality of life, and better health.
Text: Trine Dahlman
