The overall quality of life, as well as the enjoyment of many of life’s pleasures may decline for the diabetic. It is as though there is a dark cloud constantly following the diabetic around impeding the luxury of eating what you want and when you want to eat it, and the potentiality of a worsening condition. Roughly 38 million Americans live with Diabetes and of this demographic between 90-95% are diagnosed with Type 2 Diabetes. (1)
While type 2 diabetes may not be curable, it is certainly true that specific lifestyle changes can have a dramatically positive impact on the quality and longevity of life for the diabetic. There are many different lifestyle habits that can be incorporated into a daily practice that will improve insulin sensitivity, but perhaps none more powerful than passive heat therapy. Robust research has shown that by activating the production of specific heat shock proteins it is possible to improve insulin sensitivity.
Ground breaking study models performed by reputable institutions have demonstrated that using a sauna, specifically 3 times a week for 20 minutes per session, can singularly improve insulin sensitivity. Of the different types of saunas used during these studies some found that far infrared saunas outperformed other types of saunas in improving the quality of life for those living with type 2 diabetes.
This article will focus on outstanding peer reviewed publications that focus on both improving the overall quality of life in the diabetic, and secondly, focus on how heat therapy can affect heat shock protein (HSP) production and thereby improve insulin sensitivity. Additionally you will find out exactly how you can execute this sauna protocol from home to improve your health, longevity, and overall well being if you are currently living with type 2 diabetes.
What is Type 2 Diabetes: Below the Surface of the Skin
According to the CDC (Center for Disease Control) at least 1 in 10 people live with type 2 diabetes. The number of individuals living with this chronic condition is increasing as more and more young people are being diagnosed with it. (1)
As simple as living past the age of 45 can put you at risk for developing type 2 diabetes, and unlike the stereotype, this is not necessarily a disease of obesity, or overindulgence.
In fact, natural life occurrences such as loss of estrogen due to menopause can decrease key heat shock proteins responsible for insulin sensitivity. Insulin, like estrogen, is also a hormone, and it is released from the pancreas. Insulin acts as a gateway to let sugar into the cells to be transmuted into usable energy. For those living with type 2 diabetes, their bodies become insulin resistant. In order to combat this resistance the pancreas just keeps making more insulin, but to no avail. Eventually the pancreas cannot continue to produce insulin at this rate, and the organ gives up which sets the biosphere of the body up for type 2 diabetes. (1)
Diabetes could be called ‘insulin resistant’, and the antidote to this disorder would be called ‘insulin sensitive’. As sugar rises in the intracellular space of the body it can lead to many diseases far worse than type 2 diabetes. If sugar cannot access the entrance to cells in order to be converted into energy then what you have is a very messy intracellular milieu.
Consider the following analogy using a busy American freeway as a demonstration for intracellular space. Imagine if there were no rules or regulations governing the 5 freeway, or the I-95 and cars, trucks, and all sorts of vehicles were going in all different directions, crashing into each other and piling up on each other. There would essentially be mayhem on the freeway with no one able to quickly and easily exit off to their desired destination. This is what happens to the intracellular environment of the type 2 diabetic. The antidote to utter chaos on the freeway would be to put in patrol officers, lanes, rules regulating speed and direction so that all the vehicles could move efficiently and safely to their off ramp. Now, imagine this, heat shock proteins (HSPs), are the patrol officers and the rules governing safety on the freeway. If you are lacking in freeway patrol officers accidents are likely to occur.
This example shows why it is so important to improve HSP production to keep your freeway clear of car pile-ups and accidents. HSPs are sometimes called protein chaperones. Specifically, HSP 70 & HSP 72 play a critical role in relationship to insulin sensitivity as you will see in the following studies.
If you would like to learn more about heat shock proteins as a general concept please read this article: https://saunas.org/infrared-sauna-use-and-heat-shock-proteins/
Furthermore, find out how to produce more HSPs easily from the comfort of your sauna, and ultimately improve insulin sensitivity to create an intracellular space that is clean, clear, and efficient.
Heat Shock Proteins Are a Key Player In the Process of Improving Insulin Sensitivity
Heat shock proteins are produced during times of thermoregulation. This means that by engaging in deliberate cold exposure, or heat exposure as done in a sauna, hot tub, cold plunge, or even a hot bath heat shock protein production is elicited. (2)
A widely impactful peer reviewed study was published by the National Library of Medicine entitled: “Heat Shock Proteins Are Important Mediators of Skeletal Muscle Insulin Sensitivity”. This publication details the study that discovered the important relationship between heat shock proteins and insulin sensitivity.
As quoted from the this study:
“Endogenous heat shock proteins (HSP) are decreased in disease states associated with insulin resistance and aging. Induction of HSPs has been shown to decrease oxidative stress, inhibit inflammatory pathways, and enhance metabolic characteristics in skeletal muscle. As such, HSPs have the potential to function as an important defense system against the development of insulin resistance and type 2 diabetes.” (4)
The really good news regarding the reduction of the presence of heat shock proteins in the diabetic, is that there are fun and enjoyable ways to increase heat shock proteins. As an example, a relaxing way to increase the presence of heat shock proteins in the body is to use regular sauna sessions.
Exposure to intensional heat stress elicits a response from the body to begin regulating its internal temperature. This cue not only supports a plethora of important biochemical processes, but also initiates the process of producing more heat shock proteins. So, for anyone who is depleted in heat shock proteins, for example a type 2 diabetic, a postmenopausal woman, and much of the population at large, the fact that active hot and cold therapies can increase the presence of heat shock proteins is truly a marvel.
The same article mentioned earlier writes about this marvel.
“As we continue to learn more about the heat stress response and the functions of heat shock proteins (HSPs) in insulin-sensitive tissues, the initial findings from Hooper seem less and less incredulous.” (4)
*** This statement is referencing a study performed by Hooper, and some of the information from this earlier study was included in the larger platform of research. (5)
Research on both insulin resistant humans and rodents found that they were depleted in HSP 72 gene expression. The study referenced above goes on to write that “Heat treatment induces heat shock protein (HSP 72) expression” (6)
Take a Look at the Graph Below to Better Understand How Heat Therapy Positively Affects Insulin Sensitivity:
(4)
It appears that by improving the production of heat shock proteins, namely HSP 72, insulin sensitivity can be improved in type 2 diabetics. The publication concludes with these very promising remarks.
“Considerable evidence exists to suggest that modulating the HSP response in skeletal muscle could be a powerful tool in the prevention and treatment of insulin resistance…Promising new clinical trials demonstrate the safety and efficacy of HSP-inducing compounds to improve insulin sensitivity in humans.” (6)
Whether you are currently living with type 2 diabetes, or are hoping to prevent it, the goal needs to be to improve insulin sensitivity. We now have the data that shows us that by increasing the presence of HSP 72, it is actually possible to prevent or improve type2 diabetes with exposure to heat stress which invariably produces the availability of heat shock proteins.
In concluding remarks the following statement is made:
“As such, HSPs have the potential to function as an important defense system against the development of insulin resistance and type 2 diabetes.”
Now, the issue remains regarding how to best promote heat shock protein production in a comfortable and health affirming way from your home. What follows is an exploration into the ideal type of thermal therapy to ameliorate overall quality of life and HSP production for the type 2 diabetic.
A Protocol Routine To Follow To Improve Quality of Life and HSP Production For the Type 2 Diabetic
If you are determined to take your health into your own hands and improve insulin sensitivity, then you will want to know how to do so safely. We will examine a publication from the National Library of Medicine entitled: ‘The effects of repeated thermal therapy on quality of life in patients with type II diabetes mellitus’ (9)
This research found that using an infrared sauna was effective in improving heat shock protein production, and also that the participants of the study enjoyed an overall improved quality of life.
The study’s objective was simple.
“Far-infrared sauna treatments improve the quality of life for those with chronic pain, chronic fatigue syndrome, depression, and congestive heart failure. The objective of this study is to determine whether far-infrared saunas have a beneficial effect on quality of life in those with type II diabetes.” (9)
The study consisted of a 20-minute, 3 times a week infrared sauna session, over a period of 3 months. All of the participants in this study had been diagnosed with type 2 diabetes. The subjects conducted a subjective survey to analyze their overall well being before, during, and after the 3 month period of infrared sauna use. (9)The results were overwhelmingly positive, and found that when compared to other forms of heat therapy, including exercise, traditional sauna use, and steam rooms, participants experienced the most steeply inclined positive effects from infrared sauna use.
The publication concludes with this statement.
“Far-infrared sauna use may be associated with improved quality of life in people with type II diabetes mellitus. Uptake of infrared saunas use is greater than the uptake of other lifestyle interventions.” (9)
If you do not have an infrared sauna that you can use at least 3 times per week for 20 minutes, then any form of heat therapy, and even cold therapy will be helpful in improving the necessary presence of heat shock proteins to promote insulin sensitivity.
Yet another peer reviewed study published by the National Library of Medicine writes the following:
“Heat therapy is a promising and inexpensive tool for the treatment of obesity and diabetes. We proposed that transient increments in nitric oxide and heat shock protein 70 levels may explain the benefits of heat therapy. We suggest that heat therapy (sauna: 80-100°C; hot tub: at 40°C) for 15 min, three times a week, for 3 months, is a safe method to test its efficiency.” (10)
When using an infrared sauna (given the nature of the heat source: radiant), you will not need to set your temperature particularly high to receive the same benefits as a traditional sauna set to 180 + degrees. If you are using an infrared sauna to improve insulin sensitivity you can set the temperature to much lower, for example 120 degrees Fahrenheit and still heat the body up internally.
Regardless of what type of heat source you do choose to use, all studies suggest that using your sauna at least 3 times per week is critical, and for around 20 minutes each time.
Using a sauna is not a substitute for medical care. If you have type 2 diabetes however, it is a protocol that you can incorporate into your home routine to dramatically improve insulin sensitivity, overall health, and wellbeing. The research and scientific data is undeniable that increasing heat shock protein production via a sauna or other heat therapy modalities will help to improve insulin sensitivity.
If you choose to use an infrared sauna as someone living with type 2 diabetes, then you need to make sure that you are hydrating with mineral rich water that is sugar free. Please be sure you are replacing important minerals lost through perspiration, such as magnesium with a nutritious diet.
If you are unsure about sauna use then please consult with your medical doctor to confirm that saunas are a positive and safe option for you.
Additional Reading Material:
- Regular thermal therapy may promote insulin sensitivity while boosting expression of endothelial nitric oxide synthase–effects comparable to those of exercise training: https://pubmed.ncbi.nlm.nih.gov/19203842
- Short-term cold acclimation improves insulin sensitivity in patients with type 2 diabetes mellitus: https://pubmed.ncbi.nlm.nih.gov/26147760/
Sources Cites:
- https://www.cdc.gov/diabetes/about/about-type-2-diabetes.html
- https://pubmed.ncbi.nlm.nih.gov/26049635/
- https://pubmed.ncbi.nlm.nih.gov/26147760/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3670665/figure/F1/
- Hooper PL. Hot-tub therapy for type 2 diabetes mellitus. N Engl J Med. 1999;341:924–5. doi: 10.1056/NEJM199909163411216
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3670665/
- https://pubmed.ncbi.nlm.nih.gov/39209309/
- https://pubmed.ncbi.nlm.nih.gov/26049635/
- https://pubmed.ncbi.nlm.nih.gov/20569036/
- https://pubmed.ncbi.nlm.nih.gov/20569036/