Muscle mass and its maintenance is not just for the bodybuilders alone anymore, in fact muscle degradation among the aging population is a serious health concern. Frailty affects many aspects of health and can lead to more fatal falls. Falling after the age of 65 can lead to serious consequences and the maintenance of grip strength and overall muscle mass is imperative. It may surprise some folks, but the use of a sauna can help to maintain muscle mass in scientifically proven ways throughout a lifetime.
There is more to maintaining muscle mass in the later years of life than just avoiding frailty. In fact, a lot happens inside the muscles for overall health, including glucose regulation to help reduce the risk of developing type 2 diabetes. The presence of well established muscles also stimulates circulation, reduces blood pressure and benefits overall cardiovascular health simply by existing. Muscle mass helps to maintain bone density, and even improve immunity. So, maintaining muscle mass goes far beyond staying strong, it actually affects intricate aspects of biology and neurology.
Frailty is not necessarily an inevitability of the aging process, in fact there are several ways to reduce the progression of sarcopenia in people over the age of 65. There are the obvious lifestyle factors such as maintaining an exercise program that includes weight training, eating a healthy nutrient rich diet, and getting plenty of quality sleep. In addition to this, several studies have shown how exposure to dose appropriate heat as seen in a sauna can stimulate protein synthesis to improve muscle regeneration, even without any exercise!
Regardless of your age and health status it is possible to induce muscle regeneration through the use of a sauna, even without exercise. The myriad of biological changes that occur in response to the heat stress of a sauna are a marvel to learn about. From an upregulation of the presence of heat shock proteins that assist in protein synthesis, to mitochondrial biogenesis, and increases in stem cell maturation into muscle cells, sauna use contributes substantially to the maintenance of muscle mass.
Learn more about the study details that delineate how heat exposure can actually increase muscle mass. Furthermore, learn how you can engage these practices to reduce the progression of sarcopenia in your golden years.
Before assuming muscle atrophy is a necessary aspect of aging, consider using a sauna in combination with other lifestyle factors to reduce frailty and maintain muscle mass into the later years of life. Saunas can help improve longevity, quality of life, and health span by improving your muscle regeneration without ever lifting a finger!
What is Sarcopenia and Why You Need to Maintain Muscle Mass Into the Later Years of Life
- Frailty Prevention
- Increased Circulation
- Reduced Risk of Mortality
- Improved Cardiovascular Function
- Glucose Metabolism-Lowered Risk of Developing Type 2 Diabetes
The maintenance of muscle mass in the later years of life could be a matter of life and death. Research has demonstrated that muscle mass may be among the greatest predictors for longevity. Maintaining fully structured muscles moves beyond protection against frailty and bone marrow loss, but can also reduce the risk of developing neurodegenerative diseases later in life.
Muscle mass matters a lot, and regardless of age everyone should be concerned with maintaining a reasonable level of muscle mass. No longer is the development of muscle a concern just for the body builders, but also for anyone hoping to live a long and healthy life.
Sarcopenia is the medical term given to the age-related progressive loss of muscle mass. Sarcopenia affects everyone fortunate enough to live into their golden years of life and beyond, which makes it a concern for everyone. The Cleveland Clinic defines sarcopenia clearly in their publication with the same namesake.
“As you age, your muscles naturally change. Sarcopenia is the age-related progressive loss of muscle mass, strength and function. It can make everyday activities like walking and climbing stairs harder, and it can raise your risk of falls and fractures.” (1)
Not only does scarponia make it more difficult to accomplish everyday tasks, the real risk is an increase in frailty. Falling after a certain age can lead to higher rates of mortality. Grip strength alone, to help prevent or brace for a fall, can be a matter of life or death. Muscle strength helps to prevent falls from occurring. Also, the muscles that line the bones can help preserve bone marrow and prevent fractures from occurring.
It is very important to prevent falls from happening in the later years of life and preserving muscle mass can go a long way in doing this. According to a publication from the reputable journal Science Direct entitled ‘Risk of falls is associated with 30-day mortality among older adults in the emergency department’ (2) after a fall leads to hospitalization the risk of mortality increases dramatically.
“There are over 2.8 million emergency department (ED) visits due to falls. Falls are the primary cause of unintentional injury deaths among adults aged 65 and older in the US, contributing to approximately 34,000 fatalities annually.” (2)
In addition to the frailty aspect that results from muscle loss there are many other negative health outcomes that may be less obvious. According to a publication from the Massachusetts General Hospital entitled ‘Why Muscle Mass Matters and How to Keep It’ (3) muscles are highly metabolic, which means that glucose is partially regulated in the muscles. Where there is sarcopenia there is also an increased risk of developing type 2 diabetes.
“Maintaining muscle mass is also linked to a lower risk of chronic diseases like type 2 diabetes. Muscle plays a key role in glucose metabolism, helping to regulate blood sugar levels by absorbing glucose for energy. The higher your muscle mass the better your insulin sensitivity, reducing the risk of developing diabetes.” (3)
This same article addresses how the presence of muscles helps to increase circulation, and therefore improve cardiovascular function while also lowering blood pressure.
“Strong muscles support a healthy cardiovascular system by improving circulation and reducing blood pressure.” (3)
Finally, the same publication insists that muscle mass is a powerful predictor of overall longevity and healthspan.
“Muscle mass is a strong predictor of longevity. People with greater muscle mass tend to live longer, healthier lives…Muscle mass also plays a crucial role in preventing frailty. Frailty is characterized by weakness, fatigue, and reduced physical activity, all of which contribute to a higher risk of hospitalization.” (3)
Additionally, muscle mass, and engaging in weight bearing exercise throughout a lifetime is believed to lower the risk of developing dementia as well as other neurodegenerative diseases. (3)
There could not be more reasons to ensure that muscle mass is maintained and actively worked on. There are several ways to increase muscle mass, the most obvious being, to actually lift weights and ensure that there is adequate recovery time between sessions so that muscles actually repair themselves.
In addition to building muscle, is there a way to also prevent the loss of muscle mass and preserve what muscle is already in existence? Interestingly, yes. The use of saunas has been proven with reputable research to prevent sarcopenia from progressing, and actually preserve muscle mass.
Preserve Muscle Mass with Sauna Therapy: Slow Down Muscular Atrophy With Heat Exposure
- Protein Synthesis: Augment Heat Shock Protein Population
- Increases Human Growth Hormone
- Upregulation of Akt/mTOR: A Critical Biological Pathway for Muscle Mass Maintenance
- Mitochondrial Biogenesis
- Myoblast Maturation: Stem Cells Maturing Into Muscle Cells
A decline in muscle mass happens naturally in the aging population and is not a result of a disease, although it may lead to a plethora of health related challenges. While, it is true that whenever possible humans should do their best to build muscle mass throughout a lifetime, it is also true, that it is possible to prevent atrophied muscle mass from occurring in older adults with the regular use of a sauna.
There are four primary ways that saunas can help support the integrity of muscle mass: Induction of protein synthesis via an increase in the presence of heat shock proteins – Improving Human Growth Hormone (GH) factors- an increase in biological pathways necessary for the maintenance of muscle mass- by inducing mitochondrial biogenesis– and finally by creating a landscape for myoblasts to mature into muscle cells.
According to a publication from the journal Science Direct entitled ‘Sauna use as a lifestyle practice to extend healthspan’ (4) describes how regular exposure to the heat in a sauna can help reduce muscular atrophy.
“Although exercise can help combat muscle loss, some medical conditions or physical limitations can make exercise difficult or even impossible. Whole-body hyperthermia may preserve or increase muscle mass and may also increase mitochondrial biogenesis.” (4)
Saunas when used appropriately can initiate the repopularization of heat shock proteins (HSPs) in the body. Heat shock proteins are necessary to maintain the integrity of proteins. Proteins are said to be the building block of the human form, but when they become degraded, ill formed, or diseased, they are unable to perform protein synthesis, a process necessary for the maintenance of muscle mass. HSPs are the molecular guardians of proteins, and they accomplish the task of escorting, folding, and generally caring for all aspects of protein wellbeing. Where HSPs are lacking there will be illness in the proteins of the body, and certainly little protein synthesis.
According to the publication from Science Direct, sauna use can induce a greater number of HSP presence in the body, and therefore positively impact protein synthesis.
“Of critical importance, therefore, is net protein synthesis. Heat acclimation, which can be achieved through sauna use, may reduce the amount of protein degradation that occurs during disuse by increasing expression of HSPs, reducing oxidative damage, and promoting release of growth hormone.”
In order to maintain muscle mass after the age of 65 it is critical that HSPs are plentiful in the body. The most direct way of increasing their presence is through appropriate periods of high heat as seen in a sauna.
In a study mentioned in the same publication from Science Direct cited previously, the authors found that HSPs could initiate a muscle regrowth by at least 30% without any activity.
“In another rodent study that investigated the effects of heat stress, a 30-minute intermittent hyperthermic treatment at 41 °C for 7 days induced a robust expression of HSPs (including HSP32, HSP25, and HSP72) in muscle, correlating with 30% more muscle regrowth than a control group subsequent to a week of immobilization.” (4)
In addition to the creation of more HSPs, increasing Human Growth Hormone (GH) is also very important. Sauna use can improve GH, but the process by which this is done is quite unique and separate from other sauna protocols. Please see the instructions for increasing Human Growth Hormones with a sauna below.
Akt/mTOR biological pathway signals cellular regrowth and proliferation, and in this case, the regrowth and regeneration of muscle cells. According to the publication by Science Direct a study found that sauna use initiated this signallying pathway, which heralds good news for the maintenance of muscle mass after the age of 65,
“A small study in healthy young individuals found that two 60-minute sessions of whole-body hyperthermia at 44 °C to 50 °C (111 °F to 122 °F) and 50% humidity, separated by one week, led to increased activity of the Akt/mTOR biological pathway, a critical regulator in maintaining skeletal muscle mass.” (4)
Finally, initiated through heat exposure in a sauna it is possible to activate mitochondrial biogenesis. The mitochondria are organelles, or organs within the individual cells of the human body. Mitochondria have several functions, but are most famous for their ability to convert energy into usable ATP (adenosine triphosphate). Where there is a lack of usable energy to maintain muscle mass, depletion will inevitably lead to atrophied muscles. Mitochondrial biogenesis may lead to an increase in the maintenance of muscle mass, and mitochondrial biogenesis may be induced with the use of a sauna according to the authors of above mentioned paper from Science Direct.
“It also increased the expression of HSPs and Nrf2, indicative of mitochondrial biogenesis.”(4)
Finally, there is evidence that exposing myoblasts (stem cells) to high heat can activate their maturation into muscle cells.
“Furthermore, exposing mouse myoblasts to 42 °C (106 °F) for 30 minutes enhanced the activity of transcription factors involved in myogenesis. This may have special relevance for slowing age-related sarcopenia, a progressive condition characterized by loss of skeletal muscle mass and strength and a leading cause of functional decline and loss of independence in older adults.” (4)
Myoblasts are cells in the embryonic stage before they develop into muscle cells. Exposure to high heat as seen in a sauna appears to activate the progression of myoblasts into full blown muscle cells. This means that not only through heavy lifting, but simply through exposure to high heat it is possible to increase muscle mass. So, through the heat of a sauna alone it may be possible to build muscle mass.
According to a publication from Science Direct entitled ‘Myoblast’ (5), the heat from a sauna alone can increase muscle regeneration, here is what the authors of this publication write.
“A myoblast is a postmitotic, mononucleated cell capable of fusion and contractile protein synthesis. Myotubes are long, cylindrical, multinucleated (syncytial) cells formed from the fusion of myoblasts. When their central nuclei are shifted to a subsarcolemmial position in the later stages of development, they are called myofibers. The appearance of central nuclei within an otherwise normal adult muscle is a useful sign of muscle regeneration.” (5)
Through several biological pathways it appears that in both human and animal studies that exposure to heat alone may have the ability to maintain muscle mass without exercise. Ideally, an individual would have been building muscle throughout a lifetime and continuing to engage in weight bearing exercise after the age of 65, but even if this is not the case it appears to be possible to slow down the progression of sarcopenia.
Find out how you can use a sauna to maintain muscle mass throughout your lifetime.
How to Use a Sauna to Prevent the Progression Sarcopenia: Sauna for Muscle Mass
Given how dangerous falls can be for the aging population it is critical to maintain as much muscle mass as possible. It is truly a marvel that it appears that through heat alone it is possible to induce muscle regeneration without any heavy lifting. This could mean that staying alive longer in a healthy body without excess muscle atrophy may be possible with the use of a sauna.
The process of using a sauna for muscle mass is twofold: To initiate the majority of the biochemical processes that maintain muscle there is a specific protocol to follow, however to initiate an upregulation of Human Growth Hormone it is critical to follow an entirely different methodology.
In general, to encourage muscle regeneration through protein synthesis, which includes increasing HSPs, mitochondrial biogenesis, upregulation of Akt/mTOR pathway, and by converting myoblasts into muscle cells, then you will want to sauna in this way.
Use a sauna at least 3-7 times per week, at a fairly high temperature, for 20 minutes per session. The temperature will vary depending on the individual, but more importantly depending on the source of heat. If you are using a traditional sauna then you want to set the temperature to 170-190 degrees Fahrenheit, however if you are using an infrared sauna then the temperature should be set between 120-150 degrees Fahrenheit. The radiant heat of an infrared sauna will increase the core temperature of the body to a higher degree at a lower setting than a traditional sauna. It is important to initiate the process of increasing bio-available heat shock proteins in order to elicit a positive response for muscle regeneration and it is for this reason that the body does need to rise by a couple of degrees in the sauna.
With this being said, it is important to work your way up slowly to a point where the high heat can be tolerated, this should typically take around six weeks of sauna use. While you are in the ‘training’ process you will still be receiving the benefits of muscle mass conservation via a sauna.
Another way to improve muscle mass is via human growth hormone. To initiate this process requires an altogether different sauna protocol. So, for most of the year follow the above protocol of 3-7 sauna sessions per week for 20 minutes. Take a break, for example if you go on vacation, but when you come back instead of following the same program take a day or two to develop your human growth hormone in a sauna. Plan to do this perhaps 3-4 times per year after a break from your normal sauna protocol.
Recipe to follow to increase Human Growth Hormone:
- Do not sauna for several days or weeks leading up to this protocol.
- Decide what day you will engage the Human Growth Hormone Sauna protocol and take the day off of work and other scheduled activities or commitments.
- Begin hydration several days ahead of time with healthy fluids that contain electrolytes.
- Use a high heat sauna. Ideally a traditional sauna set to 190 degrees, or an infrared sauna set to 150 degrees.
- You will do one portion in the earlier part of the day, and the second session later in the day.
- Your first session will include a 30 minute sauna session followed by 5 minutes of cold exposure, and back into the sauna again for 30 minutes.
- Your cold exposure can simply be leaving the sauna, a cold shower, or even a cold plunge.
- Immediately return to the sauna for 30 minutes, and follow this with cold exposure. This will complete your morning session (2 sets of sauna for 30 minutes with cold exposure after each sauna use)
- Rest, eat, hydrate, and hydrate more.
- Later in the day you will repeat the same protocol: 2 sets of 30 minute sauna session intervals, followed by a five minute cool down after both sauna sessions.
- Do not do this protocol more than once a week otherwise you will negate the process, and harm the body. (6)
If you plan your sauna use properly you can incorporate your normal sauna sessions throughout the year with a few days of sauna use to increase Human Growth Hormones occasionally after time off from your normal sauna engagement.
It is possible to slow down the progression of sarcopenia through sauna alone, but it is not the only way. A lifetime of exercise, including weight bearing exercise, a healthy diet, and plenty of sleep on a regular basis will also help tremendously. Another therapy to include into your lifestyle is to maintain muscle mass during sauna sessions. You can begin a sauna program at any time, however waiting until puberty when your sweat glands are more developed is ideal.
Build and maintain muscle mass throughout a lifetime with the help of a sauna and ensure your longevity as well as your healthspan!
If you are experiencing frailty and falling is a concern please make sure you move around your sauna cautiously, and also consider having a sauna chaperone close by. Also, make sure to maintain healthy hydration at all times and include plenty of electrolyte rich fluids.
If you are unsure about using a sauna for your specific health needs, then please consult with your medical practitioner.
Sources Cited:
- https://my.clevelandclinic.org/health/diseases/23167-sarcopenia
- https://www.sciencedirect.com/science/article/abs/pii/S0735675724000822
- https://www.massgeneral.org/news/article/why-muscle-mass-matters-and-how-to-keep-it
- https://www.sciencedirect.com/science/article/pii/S0531556521002916
- https://www.sciencedirect.com/topics/immunology-and-microbiology/myoblast
- https://www.hubermanlab.com/newsletter/deliberate-heat-exposure-protocols-for-health-and-performance