Saunas and Heat Shock Proteins: Why they are Good for You

Heat shock proteins improve your body’s natural defenses, accelerate post-workout recovery, and enhance overall health. You can enjoy these benefits while participating in a therapeutic and relaxing sauna session. Read on to understand heat shock proteins, their impact on the body, and how embracing saunas can be vital for your vitality and health. 

Understanding Heat Shock Proteins (HSPs)

Heat shock proteins (HSPs) are part of the family of macromolecular structures. Discovered in the early 1960s, they have been instrumental in the genetics field, enabling the medical and scientific communities to perceive the human genetic structure differently. Initially, the HSPs family was identified as a highly conserved set of genes whose response could be prompted by heat shock.

HSPs allow each organism to upregulate gene expression. HSPs are classified into different categories based on their specific intracellular functions and molecular weight and structure. Classifications are divided into five core families, and HSP60, HSP70, HSP90, and HSP100 are the most studied. Of course, there are numerous classifications, and all are referred to as molecular chaperones because they reorganize, restabilize, and rejuvenate intercellular order. HSPs play a vital role in various processes including:

• Unfolding and folding of proteins
• Regulation of cell cycle signaling
• Assembly of multiprotein complexes
• Protecting the cells from stress

What Heat Shock Proteins do

Heat shock proteins help maintain the efficacy of any system of organisms. A rise in HSPs in the body’s physiology has been found to facilitate the prevention of severe neurological conditions and chronic autoimmune complications. HSPs occur when organisms are exposed to extreme temperature changes. When organisms are exposed to thermal stress, the body responds by producing heat shock proteins, benefiting the intercellular atmosphere within large and small organisms. 

Benefits of Heat Shock Proteins

Many cultures have leveraged sauna heat for many years to reduce the risk of chronic diseases and strengthen their immune system. Sauna bathing triggers the production of heat shock proteins, which benefit the body in the following ways:

·       Improving Brain Health

Heat shock proteins help protect the brain. Research shows they help prevent the risk of protein misfolding, which is linked to neurodegenerative diseases like Parkinson’s and Alzheimer’s.

One study was conducted where 2,000 adults of middle age had home sauna sessions at least twice weekly. The study reported that sauna therapy helps reduce their risk of Alzheimer’s and dementia significantly. Heat shock proteins also help people affected by traumatic brain injuries and stroke.

·       Promotes a Healthy Immune System

Heat shock proteins improve the function of immune cells, activating lymphocytes, macrophages, and dendritic cells. They also stimulate antigen-presenting cells, stimulating the subsequent production of cytokines and cell surface molecule expression. 

·       Enhances Heart Health

Heat shock proteins improve the heart’s health by enabling heart cells to adapt to stress. HSP70 and its protein homolog, heat shock cognate (HSC) 70, help protect cardiomyocytes from stress while preventing heart disease. Another study established that submerging in water at 42°C up to the waist for 30 minutes was more effective at lowering arterial blood pressure than exercising for 30 minutes on a treadmill.

·       Accelerates Post-workout Recovery

Besides general wellness, HSPs can speed up your post-workout recovery. They enable the synthesis of essential proteins required for the development of fresh muscle tissue after exercise and also facilitate accurate protein folding. Further, HSPs aid in directing amino acids and glucose toward muscle damage areas, speeding up the recovery process post-workout. 

Activating Heat Shock Proteins

Initiating HSPs can enhance overall well-being and health. Learning how to initiate heat shock proteins is easy. You can do so by exercising or getting regular sauna sessions. Here are common methods of initiating heat shock proteins. 

·       Using the Infrared Sauna

Outdoor infrared sauna heat penetrates the body and reaches below the skin’s surface through near-infrared heat. It penetrates your soft tissue via mid-infrared and into fat cells via far-infrared wavelengths. Using saunas is an effective way to incorporate heat into your HSP production routine. The temperature inside infrared saunas is adjustable, allowing users to tolerate prolonged heat therapy sessions for enhanced therapeutic benefit.  

·       Layering Up

To maximize your heat shock protein production, consider layering up during your next sauna or workout session. Doing so prevents any cooling of your body during the resting phase. In a study conducted in 2017 and published in the Journal of Sports Science, researchers revealed that the people tested demonstrated an increase in HSP production on an arm crank ergometer. However, increasing core body temperature generates a higher heat shock protein discharge. As a result, to promote muscle growth and enhance recovery, try layering up to achieve optimal HSP production.

·       Workout

Any form of workout that leaves you feeling warm and sweaty will activate the natural production of heat shock proteins. Studies have revealed major HSP production changes after executing eccentric contractions to strain the muscle tissue. This means you can increase the production of HSPs by hitting the squat rack instead of exercising on the treadmill. 

·       Hot Baths

The heat level from a hot bath is not the same as what saunas provide. However, you can still get a similar response regarding heat shock protein production. People who participated in a 2017 study proved that after submerging themselves in 40°C water for an hour, they experienced an increase in HSP from 23% to 39%. The variance was attributed to total body fat percentage and mass differences. Leaner participants registered a higher increase in HSP production than the others. 

Initiating the Production of Heat Shock Proteins with Saunas

Heat shock proteins are vital in promoting various health benefits, such as improving cardiovascular and cognitive function, accelerating post-workout recovery, and promoting the immune system.

The production of HSPs can be activated via diverse methods. You can incorporate some of these methods into your lifestyle to reinforce your cellular defenses while strengthening your body’s resilience against numerous diseases and stressors. This enables you to enjoy a more vibrant and healthier life.

Saunas are comfortable and convenient units from where you can activate HSPs. Regular sauna use has been linked to many health benefits, such as enhanced stress reduction, detoxification, reduced inflammation, and improved cardiovascular function. Advanced saunas can heat up to 110°C, are easy to assemble, and feature an ergonomic backrest, allowing you to enjoy an optimal sauna bathing experience. 

Understanding the Dangers of Heat Shock Proteins

Heat shock proteins facilitate various benefits. However, possible dangers may occur when overexpressed, leading to significant complications, especially when discharged extracellularly. These include:

·       Cancer Development

High HSP levels are usually found in cancer cells, where they may safeguard the tumor cells from programmed cell death (apoptosis), encouraging tumor metastasis, invasion, and growth. HSPs have also been found to promote cancer treatment resistance.

Cancer cells redesign the HSP network, bypassing senescence (aging and the gradual drop of functional features in living organisms) and evading cell death. Further, high HSP levels encourage cancer cell evolution, resulting in tumor heterogeneity.

·        Neurodegenerative Diseases

Irregular HSP expression has been found to trigger neuronal damage and protein aggregation, increasing the risk of neurodegenerative diseases such as Parkinson’s and Alzheimer's. 

·       Dysregulation of the Immune System

When heat shock proteins are released outside the cell, they can activate immune responses that can be harmful in some situations, resulting in autoimmune diseases and inflammation. 

·       Tissue Damage

Excessive production of heat shock proteins can activate inflammatory pathways, resulting in tissue damage. 

Finally

Heat shock protein production facilitates numerous health benefits, which occur gradually. Incorporating saunas into your wellness routine helps you build a strong foundation for long-term health. Consult your healthcare provider before exposing yourself to extreme heat for prolonged periods, and take the necessary precautions to stay safe.