After diet, exercise and sleep, using a sauna may be of the best things for health

oliveoil

There are many types of sauna, which is the most beneficial in your opinion?

Traditional sauna (low humidity)
Steam sauna
Infrared sauna
Far infrared sauna

DavidPS

@oliveoil - For me, the best sauna is the one that you will use on a regular basis. In addition, access to a traditional sauna or a steam sauna is very expensive overall time.

I purchased a far infrared sauna (FIR) in 2013 and I have not used it in a few years. That is about to change.

For me, the idea is to activate the heat shock proteins within the body. The range of 800nm to 1 millimeter includes both portions of both near infrared (NIR) and IR.

The image below shows that as the wavelengths move into the longer ranges of NIR that the depth of IR penetration starts to decrease. This is because the longer wavelengths excite the water in the tissue.

FIR has wavelengths that are longer. FIR is so effective at heating water in human tissue that it makes one sweat and release toxins. This the heating 'mechanism' behind FIR heating pads and FIR saunas. FIR does not penetrate more deeply than NIR, it just make the tissues so hot that it feels like it does.

I see that Amazon.com sells infra red blankets which can be stored under a bed. For me, the most easily accessible is the best.

DavidPS

User: are saunas safe

Peatbot: The context provided discusses the use of saunas, particularly infrared saunas, and suggests that they can be beneficial for detoxification and heart health. It mentions that saunas can help the body to detoxify by promoting sweating, which can lead to the excretion of heavy metals and other toxins through urine and possibly feces. Additionally, there are references to studies indicating that saunas may improve heart health, potentially prolonging survival in sick heart patients and having anti-aging effects on arteries.

However, the context does not explicitly address the safety of saunas. Generally, saunas are considered safe for most people when used properly, but there are some precautions to consider:

Hydration: It's important to stay hydrated before and after using a sauna to replace fluids lost through sweating.
Duration: Limiting the time spent in a sauna is advisable, typically around 15-30 minutes, to avoid overheating.
Medical Conditions: Individuals with certain medical conditions, such as heart problems or low blood pressure, should consult a healthcare professional before using a sauna.
Pregnancy: Pregnant women should seek medical advice before using a sauna.
Supervision: It's safer to use a sauna with someone else present, especially if you are new to sauna use.

If you have specific health concerns or conditions, it's best to consult with a healthcare provider to determine if sauna use is safe for you.

cs3000

@DavidPS Yeah looks great for heart arrythmias, mood/depression, diabetes, tumors, wounds etc. i got a portable sauna (pop up tent thing with a steamer).
exercise benefits outside of muscle traits are basically coming from it raising core temp by the looks of it. can get similar benefits in poor health (& some on muscle too) without the exercise by raising temp to 38 & sustaining for a bit with a bath / sauna

Gonna raise temp to 38 - 39 degrees for 20 minutes & 1-2 days between sessions. in the evening. with 40g sugar 30 mins before sessions to use during the metabolism boost. acute benefits last through the next day sometimes 48 hrs, heat shock protein is up for a while after

Serotoninskeptic

@DavidPS ive recently started using a homemade sauna. Setup a tent. Place a bench and two fryers filled with water. Under $100 and quite effective. Got the idea from anabology

DavidPS

@cs3000 - It sounds like a great plan for health. I will be using a sauna most days now that the weather is cooler where I live. Finnish saunas are safe and I think my IR sauna is also safe.

Finnish sauna bathing does not increase or decrease the risk of cancer in men: A prospective cohort study

I will sauna in the morning. I believe it works better with our circadian rhyme.

DavidPS

@Serotoninskeptic = It is a great plan. Keep the cost as low as practical.

Serotoninskeptic

@DavidPS I recommend heavily

sneedful

saunas are awesome

Luke

Interesting that they compare it to 2-3x a week and not never. I guess the benefits of 1-3 times a week to never are pretty good as well.

I tried sauna years ago, but it was very stressful to my body. I felt relaxed afterwards, but could never sleep at night (even if the sauna was before midday). Maybe it comes with more time. Steam bath was fine, though.

DavidPS

@Luke -That is a good point.

I had trouble reconciling the benefits of activating heat shock proteins and the lack of an increase in longevity (in Finland).

Peatbot: Heat shock proteins (HSPs) play a complex role in cellular health. They are a type of stress protein that help protect cells from damage by stabilizing proteins and refolding misfolded proteins. This function is crucial during times of stress, such as heat, oxidative stress, or other environmental challenges, as it helps cells survive by maintaining protein integrity.

However, the context provided suggests that while HSPs are protective in the short term, their activation can lead to a shift in cellular metabolism towards a more stress-like or cancer-like state, characterized by reduced energy production and increased lactic acid metabolism. This shift can be detrimental in the long term, as it may lead to a loss of cellular function and flexibility, similar to the formation of a scar.

Moreover, HSPs are associated with the stabilization and reinforcement of estrogen effects, which can lead to dedifferentiation and increased cell division, processes that are not always beneficial, especially in the context of cancer.

In summary, while heat shock proteins are essential for immediate cellular protection and survival under stress, their prolonged activation or overexpression can contribute to unhealthy cellular states and may be implicated in aging and disease processes.

Ray Peat 2021 news letter explains this in greater detail.
https://wiki.chadnet.org/files/cumulative-damage-degeneration-and-aging-possibilities-of-reversal.pdf

Milk Destroyer

@DavidPS Finland also is the 7th highest country in Europe for SSRI consumption

cs3000

@Mauritio @davidps
(replying to https://bioenergetic.forum/topic/2224/studies-showing-cancer-reversal-shrinking/2)

Hmm ty so ray was ok with heating for short times and if supported with carb intake before to prevent excess stress and boost gains from the metabolism increase,
if someones getting lightheaded / dizzy during & fatigued after this its a sign of pushing it excessively

but he also didnt like the heat shock proteins generally, basically saying cells are put in a limited protective state lowering capacity to produce energy. which fits with the anti metabolic things activating them mentions of estrogen nitric oxide, https://pubmed.ncbi.nlm.nih.gov/28903474/

" The HSP chaperone function can slow the degradation
of proteins under stress; if the HSPs were to be
named in the present, they could be called “energy deprivation stabilizing proteins." "Although the increased HSP can save the cells’
or organism’s life, it degrades oxidative energy production and metabolic efficiency. HSP are involved in the induction of dormancy or torpor in organisms ranging from the cellular slime mold Dictyostelium, to mammals"

{i did notice this lasting torpor effect from hitting 39.1 degrees, sign i pushed it too much}

but thats odd seeing so many benefits of body heating,

So maybe the heat shock proteins are not generally beneficial but generally the ATP & co2 boosts from the sessions outweigh negative effects from the hsp?

here effects of heating mice + 2 degrees core temp on mitochondria complex activities in muscle , nice improvements regardless of stress hormones & hsp rising

https://journals.physiology.org/doi/full/10.1152/ajpregu.00525.2013?rfr_dat=cr_pub++0pubmed&url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org

(+1.5 degrees thru exercise vs 2.1 degrees through heating, probs sustained 20 mins)

^ this doesn't fit with rays take on these, also his mentions of loss of muscle mass in aging being related to hsp but there they gained muscle just by heating regardless

For fibrosis + heat shock protein part idk about effects of elevating over baseline but at least during muscle injury when HSP lowers below baseline, heating = faster recovery + with less scarring
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10717209/

so in that human study u posted they elevated very mildly +0.5 to +1 degree over 30 mins for a decent boost, and like u said heat stress proteins went back down quick (they only tested for a short time, but maybe the mild heat doesnt cause longer term changes like going higher)

Elevating core temp to 39 (through exercise but designed in a way to not cause muscle damage), weirdly the HSP got peak elevation by 2 days after and sustained similar levels for a week https://journals.physiology.org/doi/full/10.1152/japplphysiol.00046.2006?rfr_dat=cr_pub++0pubmed&url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org

Mauritio

@cs3000

@cs3000 said in After diet, exercise and sleep, using a sauna may be of the best things for health:

which fits with the anti metabolic things activating them mentions of estrogen nitric oxide,

Yes and the pro-metabolic things lowering them: progesterone, tetracyclines, selenium, methylene blue, ...

@cs3000 said in After diet, exercise and sleep, using a sauna may be of the best things for health:

here effects of heating mice + 2 degrees core temp on mitochondria complex activities in muscle , nice improvements regardless of stress hormones & hsp rising

Yes I suspect that as well. As I posted the effect on HSP is not large and fairly transient, which I'm not sure about for the mitochondrial effects. So maybe the ETC and metabolism in general benefits for a longer time.

@cs3000 said in After diet, exercise and sleep, using a sauna may be of the best things for health:

Elevating core temp to 39 (through exercise but designed in a way to not cause muscle damage), weirdly the HSP got peak elevation by 2 days after and sustained similar levels for a week

Wow that's weird.
I suspect HSP would not be elevated as long when the body temp is increased to that level via passive heating.
Ray said years ago that most of exercises benefits stem from the increase in temperature and you could get that from a warm bath. And looks like he was right.

DavidPS

Mauritio

This study showed weight loss and better glycemic control in most type 2 diabetes patients. One patient lost 7kg of body weight in just 3 weeks, so there seem to responder and non responder as well.
They were sitting in a hot tub for 30 minutes everyday.

GreekDemiGod

What about testicular/ reproductive health? I read that sauna is not advised for when wanting to conceive a baby. The high temperature potentially damaging Leydig cells and testosterone production.
In people with varicocele (increased testicular temperature), I don’t think it’s recommended

Jakeandpace

I suspect like most things that it is healthy up to a certain point. As long as you don't bleed into fat metabolism when doing sauna it is probably very beneficial. I wouldn't use it as a substitute for moderate exercise though but rather an adjunct to it.

Jakeandpace

@GreekDemiGod If you bring an icepack for your balls the problem is avoidable. Still a problem nonetheless for those not doing so

cs3000

@greekdemigod looks like sperm cells are especially vulnerable , successful implantation apparently went down by half from just 1x a week for 30 minutes at 39 degrees, and might negatively affect offspring https://www.rbmojournal.com/article/S1472-6483(20)30073-0/abstract

20 minutes at 40 degrees water immersion too https://www.sciencedirect.com/science/article/abs/pii/S0093691X20305343

and in humans it would take 2-3 months at least to restore to normal after stopping because of regen time ,
human study, using extreme heat sauna 2x a week, impaired sperm, but didn't find negative effect on hormone production, motility back to normal by a few months after stopping but full count at 6 months
https://emilkirkegaard.dk/en/wp-content/uploads/Seminal-and-molecular-evidence-that-sauna-exposure-affects-human-spermatogenesis-.pdf

@Jakeandpace nice add with the icing idea, or just a bag of cold water to avoid other extreme (or if its hot enough i guess it doesnt matter)

I found it takes about 10 minutes to elevate body temp well and lasts a bit after stopping

@Mauritio

In type 2 diabetes, insulin resistance and increased glucose levels cause mitochondrial dysfunction and decreased expression of HSP60 in the brain, which promotes brain hyperglycemia, resulting in high ROS levels and contributing to mitochondrial dysfunction [94]. This highlights the importance of HSP60 expression in type 2 diabetes for maintaining mitochondrial proteostasis.
Notably, the interaction between HSP60 and toll-like receptors (TLRs) supports the hypothesis that HSP60 could be involved in disease progression. However, the dysregulation of HSP60 in mouse hypothalamic cell lines and brain samples from T2DM patients further supports its role in the pathophysiology of T2DM [95,96].

Yes and the pro-metabolic things lowering them: progesterone, tetracyclines, selenium, methylene blue, ...

aye rays take seems fair enough based on these, but some benefits regardless of elevation

HSP60 (majority found in mitochondria)

, Warning for using hsp60 inhibitors in cancer, over-expression of hsp60 (outside of heat induced) can promote cancer growth, but its also vital for healthy cells, removing HSP60 = mitochondria dysfunction + heart failure https://www.nature.com/articles/s41418-019-0374-x

Recently, it has been reported that in burn sepsis situations, mitochondrial energy metabolism is restored in hepatocytes through upregulation and activation of SIRT4, an NAD+-dependent deacetylase, which subsequently reduces acetylation of HSP60 and facilitates the assembly of the HSP60–HSP10 complex. This reduced acetylation of HSP60–HSP10 restores the mitochondrial energy metabolism at complex II and complex III via glutamine-mediated SIRT4 activity (Table 2). Therefore, HSP60 may serve as a target of SIRT4 in hepatocytes, improving ATP production and protecting from burn-sepsis-dependent organ injury

HSP70 inhibits steroidogenesis? Where HSP60 is pro steroidogenesis? (or at least pro progesterone production)

https://pubmed.ncbi.nlm.nih.gov/7582246/

We have described two mitochondrial (mt) myopathy patients with reduced activities of various mt enzymes associated with significantly decreased amounts of heat shock protein 60 (hsp60). Experimental evidence suggested that the lack of hsp60 was the primary defect. Since hsp60 is essential for the proper folding of enzyme subunits in the mt matrix a partial deficiency of this protein can explain the observed defects of the mitochondria.
Here we report on morphological studies aimed at obtaining more insight into the relation between lack of hsp60 and pathological changes of the mitochondria. Under standard culture conditions mitochondria in the partially hsp60 deficient fibroblasts showed profound morphological aberrations. In contrast, the mitochondria in fibroblasts from a MELAS patient and a cytochrome c oxidase-deficient patient appeared normal.
Under stress conditions the integrity of the hsp60 deficient mitochondria declined even further: heat shock induced a temporary collapse of the electrochemical potential across the inner mt membrane, but did not affect the ultrastructure of the mitochondria; prolonged growth in confluent cultures resulted in decrease in mt number.
The altered mt morphology in the hsp60 deficient cells is probably indicative of the severely impaired mt metabolism whereas the decreased stress tolerance is likely to be a direct result of paucity of the heat shock protein. Both variables are potentially useful in the diagnosis and molecular characterization of mt disorders with systemic manifestation and multiple enzyme deficiency.

https://pubmed.ncbi.nlm.nih.gov/7986829/

In a recent paper (Agsteribbe et al. (1993) Biochem. Biophys. Res. Commun. 193, 146-154) we suggested deficiency of heat shock protein 60 (hsp60) as the possible cause of a systemic mitochondrial encephalomyopathy with multiple deficiency of mitochondrial enzymes. In this paper we present new data which strongly support this hypothesis. Hsp60 deficiency appeared to be not a common side effect of impaired mitochondrial metabolism as eight out of ten fibroblast cultures from patients with systemic mitochondrial myopathy contained normal quantities of the protein.

https://www.academia.edu/72683004/Role_of_HSP60_in_Steroidogenesis_and_Reproduction

incorporation of specifc proteins at the level of mitochondria becomes relevant because most proteins that constitute them are encoded in the nucleus and are synthetized in the cytoplasm with a pre-sequence or a signal peptide that allows their transportation into mitochondria. This process requires complex systems, like the TIM and theTOM, where HSP are required (Marom et al. 2011). For example, for the incorporation of the translocator of adenine nucleotides into the inner mitochondrial membrane, the presence of Hsp60 is indispensable (Mahlke et al. 1990)

overexpression of Hsp70 inhibits the synthesis of steroid hormones in luteal cells. It has been suggested that the action mechanism by which Hsp70 inhibits steroids’ synthesis is by interfering with cholesterol translocation to the mitochondrial cyto-
chrome P450scc (Khanna et al. 1994). Results revealed that the presence of Hsp70 in Leydig cells was constant, whereas Hsp60 was detected in both germinal and Leydig cells associated with an increase in the heat shock factor
1 and a diminution in the StAR protein, with the consequent diminution in testosterone production (Oka et al. 2017)

Authors proposed that the heat shock factor 1 regulates testicular steroidogenesis by stabilizing cholesterol transport through StAR. the heat shock increases eight to ten times the synthesis of progesterone with respect to control cells. Authors suggest that one of the effects could be the modifcation of cholesterol transport at the mitochondrial level (Khanna et al. 1994, 1995a, 1995b).

It has also been reported that heat of the summer produces stress in bovines increasing infertility. In this sense it has been reported that all HSP increase, particularly Hsp60 increases 2.6 times, and Hsp70 type 3 was the highest with a 4.9-times increase. Although levels of StAR and P450scc diminished, this did not affect the synthesis of progesterone,

overexpression of Hsp60 in Leydig cells induced by human chorionic
gonadotropin and the follicle stimulating hormone is associated with the increase
in testosterone secretion and regulation of steroidogenesis (Miller 2013; Issop et al. 2013).

using MA-10 cells subjected to heat stress, where Hsp70 levels increased between 6 and 20 times, depending on the treatment time, the inhibition of steroidogenesis was induced, without affecting the P450scc or 3β-HSD activities;

It was proposed that RoA deletion produced important changes in the cell’s cytoskeleton, causing accumulation of lipid droplets, and avoiding mitochondrial fusion/fssion processes, thereby impeding steroidogenesis by decreasing mitochondrial Hsp60.

In follicular cells of the ovary, the induction of protein StAR synthesis was accom-
panied by an increase of Hsp60. Transfection with the whole electron transport chain of P450scc, which is needed for cholesterol transformation into pregnenolone, increased signifcantly the expression of Hsp60 with the concomitant hormonal increase (Monreal-Flores et al. 2017)

the interpretation was that the mitochondrial Hsp60 of the human placenta is directly related with the transport of cholesterol. Furthermore, the presence of
maleimides did not modify the oxidative phosphorylation in these mitochondria,
confrming that inhibition of progesterone synthesis is related with blocking the
active cysteines of Hsp60

a reproducible model of non-steroidogenic cells
(HEK293) transformed into steroidogenic with the transfection of P450scc system,
and the protein 3β-HSD confrmed that overexpression of Hsp60 increased the transformation of cholesterol into progesterone (Monreal-Flores et al. 2017). Consistent with these data, in vitro assays demonstrated that the recombinant His10-Hsp60 protein favored progesterone synthesis in mitochondria isolated from JEG-3 cells, confrming its participation in steroidogenesis

Hsp60 could bind cholesterol similarly to what has been reported for
the StAR protein in MA10 cells

In general, it has been reported that HSP are the frst proteins to be produced in in vitro culture of embryos, and that they are immunodominant antigens of some pathogens like Chlamydia trachomatis.
Similar results were obtained in women with Chlamydia trachomatis infections, in which high levels of anti-Hsp60 were related with a diminution in in vitro fertilization.

It has been proposed that the presence of HSP, in particular of Hsp70, could avoid the cytotoxic effects produced by TNFα, which induces activation of phospholipase A2 with the subsequent activation of mediators that induce inflammation and mitochondrial formation of reactive oxygen species

It is interesting that in the human placenta, Hsp60 is associated with the
steroidogenic process by participating in the transport of cholesterol at the mito-
chondrial level where is transformed into progesterone by the P450scc chain