Why a ‘sauna a day’ will keep the doctor away

Ever heard of a process called hormesis? Well, it’s a biological phenomenon whereby a harmful stress-causing stimulus is triggered in small doses to have a beneficial effect on the body. One particular hormesis effect that’s been commercialized is the heat shock response. Everything from saunas to steam baths relies on this process to trigger positive side effects in the body. To say that a sauna is therapeutic is an understatement; it can truly be life-changing. But how exactly does the heat stress response work? Well, it triggers the activation of heat shock proteins, the production of inflammatory and anti-inflammatory factors, as well as the activation of certain transcription factors. As for heat shock proteins, they are an important family of proteins generated in our cells in response to stressful conditions such as excessive heat. When triggered, they aid in cellular processes such as cellular signaling, proper functioning of the immune system, and regulation of the cell cycle. When our cells are exposed to environmental stressors, it results in new proteins misfolding and existing ones unfolding, thereby impairing their function. When exposed to extreme heat, our cells increase the production of heat shock proteins in an attempt to repair the damaged proteins. This damage control process is known as the heat shock response. A 2012 study showed that people who stayed more than thirty minutes in a heat chamber at 73°C (163°F)  saw a 49% increase in the level of heat shock proteins in their bloodstream. Furthermore, a 6-day study carried out on participants using deep tissue heat therapy recorded an increase in the heat shock proteins HSP90 and HSP70 by 38 and 45% respectively.  The researchers also noted that mitochondrial function improved by 28%, as well as triggering mitochondrial biogenesis—a process through which cells increase mitochondrial mass to produce more energy.  This goes to show that regular sauna use will activate heat shock proteins that will make our cells more resistant and robust to stress and damage. But these are not the only benefits that regular sauna goers experience. Exposure to heat also triggers other protective responses; some of which guards us against cardiovascular diseases. While exercising regularly might be the best way to protect your heart, it appears that using a sauna also triggers similar responses. Just like exercise, a sauna goer can have their heart rates increased up to 100 beats per minute in moderate heat. But when the heat is cranked up to high temperatures, it can go to as much as 180 beats per minute—which is exactly what you experience during moderate to high-intensity exercises. Moreover, a Finnish study showed that people who used a sauna 2 to 3 times a week were 22% less likely to have a heart attack than people who used it once a week. The study also observed that people who sauna 4 to 7 times a week were 63% less to have a heart attack, and 37% less likely to suffer from premature death Researchers also note that regular sauna use reduces inflammation and improves blood pressure. Saunas can also be a great substitute for people unable to engage in regular exercise due to frailty, injury, or any other underlying medical condition. But before doing so,  always make sure you seek medical advice. Saunas are also known to boost healthy brain functioning as well as slow down cognitive decline. In the Finnish study that we mentioned earlier, men who frequented a sauna 4-7 times a week saw an impressive 65% risk reduction in developing Alzheimer’s disease as compared to those who only used a sauna once a week. The long story short is this; saunas provide several cardiovascular and cognitive benefits. Regular heat stress through sauna use will activate heat shock proteins, as well as other hormetic responses that will undoubtedly increase the resistance and conditioning of your cells to become more robust when countering the stressors of aging.