It has been said that proteins are the building blocks of life in the human body, and even proteins need protection. The guardianship of proteins falls under the care and responsibility of heat shock proteins. While these tiny molecules protect the essence of human life to maintain structural integrity at the smallest level of our body, there is still much to be learned about these tiny, yet mighty protectors.
In an age of information it is easy to become overwhelmed by terms and expressions that get thrown around in short form content. Within this maze of information overload you may go down a rabbit hole that has you looking to buy a big ticket item in order to increase something called HSPs, or heat shock proteins. So, outside of the haze of influencers and social media ‘experts’, what exactly is a heat shock protein? Why are they so famous, and why should we all be supporting this unusually named molecule? Are they even molecules?
‘Peptides, HSPs, this mineral, or that vitamin support health for these reasons’ says your favorite podcaster through the speakers or headphones you are wearing. Furthermore, you must chase after them as the voice through the microphone may seem to imply. This seems to be the theme of so many viral videos and conversations. Very often there is little depth behind the declarations that are made, and the listener or viewer can be left feeling both confused and in need.
Heat shock proteins (HSPs) have become widely known in the past decade almost like a household name. While many individuals may have a vague notion of what HSPs are and how they help to keep your body healthy there remains significant mystery behind these tiny, but famous parts of human physiology.
This article will help you understand at a deeper level why so many diseases are positively impacted by a surplus of available HSPs, and why their absence may increase diseases of all different types. Learn where the name ‘heat shock protein’ comes from, and how you can actively increase HSPs in your body in easy and accessible ways.
After clearly dissected the history, and roles of different HSPs, you may find that you too jump on the bandwagon of dropping names such as HSP 70 to ameliorate immunity or decrease inflammation, or HSP 90 for improved insulin sensitivity. You may do so with a greater understanding of the biological mechanism behind this miracle molecule.
What is in a Name: The Origin of the Label Heat Shock Proteins
It was in the early 1960s that heat shock proteins (HSPs) were discovered for their ability to protect the body during instances of stress. In fact, this unique capacity was first observed on a fruit fly. The name heat shock protein comes from the fact that when heat or other environmental stressors are applied to the body, heat shock proteins rise up to protect proteins and maintain homeostasis at this essential building block level of human physiology.
According to the authors of Vail Health’s publication entitled ‘Give Aging a Little Shock with Heat Shock Proteins’ (2) heat shock proteins are called by this name for this reason.
“They are called “heat shock” proteins because their expression is induced in response to stressors like heat, toxins, infections, and other environmental challenges. However, their significance extends far beyond merely responding to thermal stress.” (2)
The name was originally established as ‘heat shock proteins’ when they were first observed on a fruit fly after a sudden change in temperature was applied which caused a ‘puffing’ of the chromosome. This ‘shock from heat’ that affected the integrity of the proteins was the origin of the name that we have all come to reference with great casualty. Do not let the name fool you though, it is not only through heat that these mighty molecules are activated.
HSPs can be activated by more than just heat stimulus, it is also possible through cold exposure, as well as other environmental stressors. According to a paper published by the National Library of Medicine entitled ‘Heat shock proteins: Biological functions, pathological roles, and therapeutic opportunities’ (1) they were first observed for their protective abilities in 1962.
“The protective ability of HSPs to cope with stress was discovered long before the function was understood. The chromosomal puffing induced by temperature shock was first reported on fruit fly in 1962.” (1)
The chromosomal puffing in response to the stimulus from heat helps to protect the DNA and RNA structure within each cell. This means that with applied micro blasts of heat a strong support system moves to uphold the pillars of the architecture of the body at the most basic level of human biology. It is for this reason that a healthy supply of HSPs ensures that the entire body remains healthy. In contrast a lack of available HSPs can cause the body to fall into disease as the structural support system falls out of integrity.
There are many different types of HSPs with different roles to fill. They are placed into sub categories called ‘families’ based on their molecular weight. The heavy families of HSPs tend to be slightly more well known than the lighter ones, which may simply be a matter of observability.
“Based on molecular weights, HSPs are classified into large HSPs, HSP90, HSP70, HSP60, HSP40, and small HSPs families, the functions of which are involved in the entire metabolic process of proteins.” (1)
These family systems of HSPs fulfill unique biological roles, but all HSPs contribute to the homeostasis of the proteins of the body or, ‘Proteostasis’. According to the journal Enzo in their article tilted ‘Proteostasis: Solutions For Complex Protein Networks’ (3) the authors define proteostasis by writing this.
“Protein homeostasis or ‘proteostasis’ is the process that regulates proteins within the cell in order to maintain the health of both the cellular proteome and the organism itself. Proteostasis involves a highly complex interconnection of pathways that influence the fate of a protein from synthesis to degradation.” (3)
The single overarching role of the multitude of HSPs in your body is the maintenance of protein homeostasis, known as proteostasis. Since proteins are an integral part of any human body the need for their integrity to be stabilized is paramount. Where there is protein degradation disease ensues.
What Role Do Heat Shock Proteins Play in Your Health?
“Proteins are the building blocks of life” (4)
- Protein Homeostasis: Proteostasis
- Neuroprotectors: Dementia, Parkinson’s Disease, Alzheimer’s
- Reduce the Expression of Autoimmune Disease: Psoriasis, Rheumatoid Arthritis, Fibromyalgia, Lupus, Lyme Disease
- Immunity Enhancement
- Reduction in Inflammation
- Cardiovascular Health
- Anti-Aging
- Protein Chaperones – Protein Guardians
- Housekeepers of the Intracellular Space
- Maintenance of RNA Structural Integrity
The number of roles that HSPs fulfill is a tall order especially for such tiny entities. Depending on the family that each HSP falls into, their roles will vary significantly. Having healthy, well plentiful bio-available HSPs are essential for a healthy body. A lack of healthy HSPs can be the beginning of very serious and chronic disease. There is no part of the body that goes untouched by HSPs, and the more of them you have the healthier you will be.
It has been said that proteins are the building blocks of life, most notably in an article published by the journal Science Direct entitled ‘Protein’ (4), the authors of this article describe how proteins created the basis for the entire human form here.
“Proteins are the building blocks of life. The complexity of proteins allows them to catalyze reactions and play vital roles in transport and storage of natural molecules, and furthermore proteins make up the main structural elements of cells and tissue in the body.” (4)
HSPs play a role in transporting proteins as well folding proteins, and ensuring that the space that they travel through is clear of any harmful substances. HSPs regardless of their specific role are the great guardians of proteins.
Ensuring the homeostasis of all proteins is a pivotal role that HSPs play. According to the reputable journal Nature entitled ‘Checking in on proteostasis’ (5) the necessity of maintaining protein homeostasis for health and disease free living is described here.
“Protein homeostasis is essential for cell health and function, with the proteostasis network safeguarding protein production, folding and degradation. Disruption of any of the multiple pathways involved is a hallmark of aging and many pathologies.” (5)
Protecting protein homeostasis is necessary in any anti-aging, biological reduction of age campaign. This also ensures the health of the entire human organism. According to the Enzo article mentioned earlier the authors press this point with this declaration about proteostasis.
“Protein homeostasis or ‘proteostasis’ is the process that regulates proteins within the cell in order to maintain the health of both the cellular proteome and the organism itself.” (3)
The article ‘Heat shock proteins: Biological functions, pathological roles, and therapeutic opportunities’ (1) elaborates on some of the specific roles that HSPs play in human physiology.
“In living organisms, cells are under constantly changing conditions and maintenance of cellular protein homeostasis is crucial for cell survival and integrity as protein misfolding and aggregation have been found to induce malfunction of proteins and lead to various diseases.” (1)
The authors continue to describe the unique and varied roles of HSPs here.
“They function in a wide range of cellular housekeeping processes, including the folding of newly synthesized polypeptide, refolding metastable proteins, protein complex assembly, the degradation of misfolded proteins, and dissociating protein aggregates.” (1)
When HSPs malfunction or when they are too few in number, many diseases can follow. The range of disease that manifest as a result of low functioning HSPs varies greatly depending on the person.
“And based on the primary molecular chaperon function, they also participate in multiple processes in eukaryotic cells, and malfunction of HSPs has been reported to be related with many diseases…cancers, neurodegeneration, autoimmune, inflammation, infection and cardiovascular diseases (CVDs).” (1)
So, if so many diseases are implicated by malfunctioning HSPs, is it possible to upregulate their effectiveness and presence?
According to the paper quoted above, it is possible to upregulate HSPs in many different ways.
“Besides housekeeping functions, HSPs are also important for cells to cope with various stresses. In response to stresses, such as heat, hypoxia, oxidative stress, DNA damage, or accumulation of misfolded proteins, heat shock response (HSR) rapidly triggers the upregulation of multiple HSPs to buffer the disordered cellular environment and proteostasis, restoring cell structure and cellular metabolism.” (1)
There are many ways to put controlled stressors on the body that will elicit an upregulation of HSPs. This is done through the process of hormesis, which means a helpful and controlled stress placed on the body. Find out how you can easily ensure the health of the proteins in your body by improving HSP presence and ensure a healthy body that you can live in for a long time.
How Can You Support Heat Shock Proteins and Their Proliferation in Your Body?
- Exercise
- Cold Exposure: Cold Plunge, Ice Bath, Cold Bodies of Natural Water, Cold Shower
- Sauna: Traditional, Infrared Steam Rooms, Hot Baths/Springs, & Sweat Lodges
It is not only exposure to heat that can initiate the upregulation of HSPs, but also exposure to appropriate doses of cold, and exercise as well. The use of a sauna is one of the easiest, and most enjoyable, as well as effective means of creating a stronger presence of HSPs in the body. In order for the body to respond positively to a sauna for this reason, it is important that the sauna is warm enough to increase internal body temperature.
Unlike other functions of a sauna or infrared light, it is important that a fairly drastic change in body temperature occurs to elicit an increase in bio-available HSPs. So, if you choose to use a sauna to increase HSP presence you do need to go through the uncomfortable process of getting hot for at least 10-20 minutes. With a thermometer you can measure your internal temperature to see if you have created an artificial fever of 101.5 degrees Fahrenheit. Also, if you do not have a thermometer available, then you can usually determine the sufficiency of the temperature by how strongly you are sweating. There is typically a threshold of heat when the body feels deeply uncomfortable before sweating begins. If you can cross through this you will most likely be in the optimal zone to enhance HSPs.
Any style of sauna is appropriate, but remember to measure your internal temperature rather than relying on the external reading. An infrared sauna does not need to get as hot as a traditional sauna to affect HSP upregulation. A hot bath, at a very high temperature can also be effective, but usually the temperature needs to be nearly as high as a hot tub which may be difficult in some homes depending on the water heater. Steam rooms, sweat lodges, and hot springs will also do the trick.
If you are adverse to hot temperatures or would like to double down on HSP upregulation, you can also consider incorporating cold therapy into your routine. This can be done in an ice bath, some cold showers, a cold plunge, or in cold bodies of natural water.
It is also possible to invoke HSPs through exercise. This can be accomplished through both aerobic and anaerobic activities. If you are heated while exercising and sweating there will be a greater chance of positively impacting HSP presence.
According to the paper published by the National LIbrary of Medicine entitled ‘Heat shock proteins: Biological functions, pathological roles, and therapeutic opportunities’ (1) this is the basic mechanism that occurs in response to temperature stress.
“Upon stress, they are released from the HSP‐HSF complexes, allowing HSF to oligomerize, translocate to nucleus, and bind to the promoter regions of multiple HSPs, triggering their rapid transcription.” (1)
HSFs or heat shock factors are responsible for the popularization of HSPs by triggering their transcription, which is to say their bio-availability. Better explained by the paper entitled ‘Hsf and Hsp gene families in Populus: genome-wide identification, organization and correlated expression during development and in stress responses’ (7) HSPs are repopulated in this way as a response to exercise, sauna, and cold plunge.
“The expression of Hsps is controlled and regulated by specific types of transcription factors called heat shock factors (Hsfs), which normally exist as inactive proteins.” (6)
While the biological mechanisms involved in creating HSPs may be complex, the actions that you can personally take to ensure that this occurs for your health and longevity are not. Taking a sauna, a hot bath, or a cold shower several times a week are a must to maintain optimal health and to prevent disease. Healthy proteins means a healthy body, so keep the building blocks of your physical form in top notch condition by ensuring plenty of bioavailable heat shock proteins. Choose your medicine: Sauna, exercise, or cold exposure, or perhaps a combination of all three.
If you choose to sauna please ensure that you are taking plenty of electrolyte rich fluids and nutritious meals. If you are unsure if sauna use is safe for you please speak to your medical practitioner.
Citations
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9345296/
- https://www.vailhealth.org/news/give-aging-a-little-shock-with-heat-shock-proteins
- https://www.enzo.com/basic-research/field-of-research/proteostasis/
- https://www.sciencedirect.com/topics/pharmacology-toxicology-and-pharmaceutical-science/protein
- https://www.nature.com/articles/s41594-026-01772-0
- https://pmc.ncbi.nlm.nih.gov/articles/PMC4373061/