Sauna bathing, a practice rooted in tradition, transcends mere relaxation. Originating from the serene landscapes of Finland over 2,000 years ago, sauna bathing has woven itself into the fabric of wellness practices around the globe. As individuals step into the warm embrace of the sauna, they seek not only a refuge of tranquility but a haven for holistic wellness. The gentle caress of heat against the skin is known to bring along a parade of health benefits including improved circulation, better skin health, enhanced respiratory function, and a robust immune response.
Yet, as the tendrils of steam curl around, they whisper the promises of a benefit that resonates with the modern-day health-conscious individuals—weight loss. The allure of shedding some pounds while basking in the soothing heat has sparked a journey of scientific exploration. The scientific community, with a blend of curiosity and rigor, has embarked on unearthing the mechanisms through which sauna bathing can be a companion in one's weight loss journey. The gentle hum of the sauna now echoes with the resonance of scientific inquiry, promising more than just a serene escape, but a pathway to a lighter, healthier self. This article aims to navigate through the steam and into the science of how sauna bathing can be a catalyst in the quest for weight loss, shedding light on the fusion of tradition with modern health aspirations.
The Science of Weight Loss from Sauna Bathing
The quest for weight loss often navigates through the realms of diet, exercise, supplements, sleep and now, sauna bathing. Actually, studies on the benefits of sauna bathing and weight loss have been taking place for years. Unlike the sweat produced from physical exertion, the sweat from a sauna session is not just about water loss; it's a gateway to a realm of metabolic and physiological changes conducive to fat burning and weight loss.
First a primer (or perhaps reminder) to keep in mind as you learn more about this sauna-backing science of weight loss. If you’re weight conscious, tracking food or exercise, or always reading nutrition labels, you probably think in terms of calories. Ahh yes, the dreaded calorie. But just what is a calorie, anyway? It’s actually a unit of energy. 1 calorie is the amount of energy needed to raise the temperature of 1 gram of water by 1º C. Why am I telling you this? Check out the science unwrapped below to see why:
Thermo-what? Thermogenesis is the scientific term for heat production in organisms, primarily warm-blooded animals. In order to heat up the body, you’ll need to burn calories. And since saunas operate by generating heat, which in turn warms the body, this triggers a thermogenic effect, where the body works to cool itself down. This cooling also requires energy, which is sourced from the calories stored in the body, leading to calorie burn and potential weight loss.
Increased Metabolic Rate:
The heart rate increases during a sauna session, similar to the effect observed during moderate exercise. This increase in heart rate can boost the metabolic rate, and when your heart is beating faster, it needs energy to fuel the circulation of blood. This is another source of the body burning calories during sauna bathing.
A study found on Mayo Clinic Proceedings shows that regular sauna bathing might elevate the resting metabolic rate (RMR), assisting your weight loss.
Side Tip: If you’re not familiar, the term resting metabolic rate (RMR), this is the number of calories required by your specific body to support basic physiological needs like breathing, circulating blood, organ functions, and basic brain functions. This is not to be confused with basal metabolic rate (BMR) which is similar but different from RMR.
Lipolysis is a critical biochemical pathway (a series of chemical reactions in your body) that is essentially the body's way of breaking down stored lipids into free fatty acids and glycerol which are then available for energy utilization. The breakdown and thus release of these fatty acids are a cornerstone to fat reduction, making lipolysis a particularly of interest for people aiming to lose weight. While sauna bathing, the body experiences heat stress, a trigger that has been shown to stimulate lipolysis. The sauna's heat stress encourages the body to tap into its stored fat reserves for energy, to cope with the increased demand for energy to cool down the body.
The enhanced circulation and cardiovascular activity during a sauna session can further facilitate the utilization of these fatty acids, rendering sauna bathing a potent catalyst for lipolysis and therefore fat loss. By unlocking the pathway, sauna bathing may offer a practical addition to conventional weight loss strategies. The potential of sauna bathing to stimulate lipolysis can contribute to modern health goals, making it not just a sanctuary of relaxation, but a haven for those on a weight loss journey.
Growth Hormone Secretion:
Growth Hormone (GH) is a pivotal hormone that plays a crucial role in numerous physiological processes including cell growth, metabolism, and homeostasis. While experiencing the intense heat of a sauna, your body responds to this thermal stress by increasing the release of growth hormone. The surge is a gateway to enhanced lipolysis and fat metabolism.
Growth hormone stimulates lipolysis, the breakdown of adipose tissue (fat) into free fatty acids which are then ushered into the bloodstream (which we already covered above). Once in circulation, these fatty acids become available for oxidation, so they can be "burned" to meet the body's energy demands. GH also fosters a favorable metabolic situation by promoting muscle protein synthesis and lean muscle mass. A higher muscle mass is synonymous with a higher basal metabolic rate (BMR), meaning you burn more calories even at rest.
In other words, growth hormone does not just help you burn off calories, it helps promote muscle protein synthesis and build bigger and stronger muscles! 💪 When seen through the lens of growth hormone secretion, sauna bathing emerges as way more than a passive wellness practice, but an active player in the narrative of fat loss and body composition management.
Improved Insulin Sensitivity:
If you are or know someone who is diabetic, then I would venture to bet you’ve heard an earful about insulin and how critical it is to weight management. Insulin is a hormone vital for glucose uptake and metabolism. Enhanced insulin sensitivity ensures that glucose is efficiently utilized for energy (or stored), thereby maintaining blood sugar levels within a healthy range. On the contrary, reduced insulin sensitivity, often termed insulin resistance, can lead to elevated blood sugar levels, promoting fat storage and setting the stage for metabolic disorders like obesity and type 2 diabetes. Sauna bathing has emerged as a potential ally in improving insulin sensitivity due to its ability to induce certain physiological changes conducive to better metabolic health.
Regular sauna use can lead to significant improvements in glucose metabolism and insulin sensitivity. This is very important for weight management, as improved insulin sensitivity allows for better glucose and fat metabolism, making it easier to shed those unwanted pounds. By fostering a more insulin-sensitive environment, sauna bathing may help create a metabolic environment favorable to weight loss.
Heat Shock Proteins (HSPs):
Heat Shock Proteins (HSPs) are a family of proteins produced in response to stressful conditions, including exposure to heat. These proteins help cells cope with stress and ensure cellular function is maintained during adverse conditions. Unsurprisingly, HSPs are a hallmark of sauna bathing, given the thermal stress it imposes on the body. As you soak in the warmth of a sauna, your body orchestrates a symphony of cellular responses, with the synthesis of HSPs being a key note.
HSPs also pertain to metabolic regulation and obesity management. Studies have shown that HSPs can enhance fatty acid oxidation, improve insulin sensitivity, and mitigate inflammation (all covered here in this article) — which are crucial for effective fat metabolism and weight management. By fostering fat burning and metabolic efficiency, HSPs may play a vital role as to how sauna bathing contributes to weight loss. Not to mention, the anti-inflammatory properties of HSPs may counter metabolic inflammation, which is often associated with obesity and metabolic disorders.
Inflammation, particularly chronic low-grade inflammation, is another significant player around the discussion of metabolic health and weight management. This type of inflammation is often associated with obesity and metabolic disorders, creating a vicious cycle where inflammation promotes fat accumulation, which in turn exacerbates inflammation. Inflammation can impair insulin sensitivity, hinder lipolysis (the breakdown of fat), and promote fat storage, thus acting as a barrier to weight loss that we cannot ignore. The heat stress from sauna bathing triggers an anti-inflammatory response, which may include the induction of heat shock proteins and the enhancement of antioxidant defenses.
It’s important to note that the relaxation and stress reduction you get with sauna bathing can also further contribute to reduced inflammation, as stress is a known promoter of inflammatory responses.
Water Weight Loss:
Yes, the initial weight loss observed post-sauna session is often water weight due to sweating, but the metabolic changes induced by the heat stress may contribute to long-term weight loss when combined with a healthy diet and exercise regimen.
Are you convinced yet? We’ve provided 8 different explanations above about how the gentle heat of the sauna sets the stage for potential weight loss. As you can see, they all work together in synergy in order to produce the desired effects. While the sweat droplets carry away the immediate water weight, the cascade of internal activities may carry the promise of a lighter tomorrow.