India's youngest Olympic bronze medallist, martial artist Aman Sehrawat, weighed in at 61.5 kg and needed to lose 4.5 kg within the stipulated 10-hour period before the mandatory weigh-in on the second day to compete in the 57 kg semi-finals, which he achieved through training that included an hour-long hot bath session and five five-minute sauna baths.
Vinesh Phogat and Aman Serawat have made sauna baths popular as a quick weight loss method. Does it really help you lose weight quickly? (File photo) {{^userSubscribed}} {{/userSubscribed}} {{^userSubscribed}} {{/userSubscribed}}
Ever since boxer Vinesh Phogat and other athletes reportedly tried multiple sauna sessions in just a few hours to get into the right weight in time for the Olympic games, the idea of sauna bathing for quick weight loss has become a craze, garnering interest from fitness experts. But is it really possible?
Sweating has long been a therapeutic practice, and sauna comes from the Finnish word for “bath” and uses heat, sweat and steam to purify the body. Traditionally, saunas were heated pits dug into the ground with stones and bonfires, hence the term “sauna” is linked to “sabuna”, which means “in the smoke”.
Speaking to HT Lifestyle, Dr Manjusha Agarwal, Principal Consultant, Internal Medicine, Gleneagles Hospital, Parel, Mumbai, said, “Many people opt for sauna baths for relaxation. It is believed that sauna baths help in losing weight as they make you sweat and cause quick loss of fluids. However, the weight loss is temporary as you regain it soon after rehydrating. If you lose weight in a sauna, you will regain it soon after. Saunas also help in recovery from strenuous exercise by relieving muscle pain and improving blood circulation.”
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She revealed: “So even if you don't lose weight, regular sauna bathing has been shown to improve your physical fitness and reduce stress caused by weight gain due to emotional eating and hormonal imbalance. However, the link between saunas and weight loss is yet to be fully established and more research is needed. It's essential to lose weight with proven strategies like a nutritious diet, exercise and sleep.”
Dr Sachin Kumar, senior consultant, Pulmonary and Critical Care, Bengaluru, emphasised that although there are many different types of saunas today – wood-fired, electric and infrared – which are becoming increasingly popular, they all offer similar health benefits.
1. Increased heart rate and circulation:
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Sitting in a sauna increases your heart rate to 100-150 beats per minute, which increases blood circulation in the same way that low-to-moderate exercise does. Increased circulation reduces muscle soreness, improves joint mobility, and relieves arthritis pain. The relaxing effects of heat improve overall health, reduce stress, and may lower the risk of cardiovascular disease. It may also contribute to lower blood pressure, improve heart function, and lower cholesterol levels.
2. Respiratory and Skin Effects:
Saunas open airways and loosen phlegm, which may benefit asthma sufferers. Dry saunas improve the symptoms of psoriasis but may worsen atopic dermatitis.
3. Immune System Support:
Regular sauna use boosts white blood cell activity and strengthens the immune system, helping to fight chronic inflammation and associated health problems.
4. Post-exercise relaxation:
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Using a sauna after exercise can help you relax, relieve muscle tension, dilate blood vessels to improve blood flow, and leave you feeling energized.
5. Reduces skin plaque and scales:
For most people, regular use of a sauna won't have a significant effect on your skin, but if you have psoriasis, using a sauna can help reduce the number of plaques and scales on your skin.
6. Detox:
Some people incorporate saunas into their detox programs because they believe they can help eliminate substances stored in fat, such as heavy metals and certain drugs. The theory is that sweating helps eliminate these chemicals. However, more research is needed to confirm its effect on overall health. Nonetheless, some people report feeling significantly better after using a sauna for detoxing.
7. Prevent colds
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People who regularly use saunas are reported to be about half as likely to catch a cold as non-users, and the increased body temperature that comes with sauna use may help regulate your natural circadian rhythm.
8. Improved sleep
Many people find that they sleep better after heat-related activities such as saunas, but more research is needed to fully understand how saunas affect sleep patterns.
Dr Sachin Kumar points out, “Sweating in a sauna does not help in detoxification as the liver, kidneys and intestines flush toxins from the body. Weight loss from a sauna is temporary as you will lose fluids. Sauna use can cause dehydration so it is important to drink enough fluids and to keep the experience short. To prevent severe dehydration, exit the sauna as soon as you feel dizzy or thirsty. Men who use saunas regularly may experience a temporary decrease in sperm production, but this effect is reversible. If you have any health concerns, consult your doctor before using a sauna. Also, make sure you drink enough fluids to help your body function.”
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Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult a physician with any questions you may have regarding a medical condition.
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