Many people, despite not being overweight, always appear bloated and puffy. When they press their calves, there will be depressions left. This might not be true obesity but rather lymphatic obesity caused by poor lymphatic circulation. To deal with this kind of "false obesity", high-temperature saunas may increase the burden, while low-temperature saunas can be a good helper in reducing edema. The key lies in mastering the correct usage plan.
To address lymphatic obesity, it is first necessary to understand its causes. The lymphatic system is like the body's "sewer", responsible for recycling tissue fluid and metabolic waste. When one sits for long periods, is under great stress or has poor circulation, the return of lymph fluid is blocked, which can lead to water retention and the formation of edema-type obesity. This type of obesity is characterized by "swollen face in the morning and swollen legs in the evening", large fluctuations in weight, and a frequent feeling of heaviness and weakness in the body.
Although traditional high-temperature saunas (above 80℃) can cause sweating, they may lead to excessive dilation of blood vessels, which in turn aggravates lymph fluid exudation. They are suitable for general fat loss but not for reducing edema. The gentle heat of the low-temperature sauna (45-60℃) can promote lymphatic circulation without causing excessive sweating, making it a "special heat therapy" for lymphatic obesity. Just like slowly unclogging a clogged pipe with warm water is more effective than forcefully flushing it with boiling water.
There are three key points to the principle of edema reduction in low-temperature saunas: Firstly, the gentle heat can relax the muscles around the lymphatic vessels, making the pipes more unobstructed; Secondly, a temperature of around 45℃ can accelerate the flow of tissue fluid and help retain water to return to the circulatory system. Finally, in a low-temperature environment, the amount of sweat is moderate and will not cause the body to retain water compensatorily due to dehydration. This "gentle circulation-promoting" feature perfectly meets the improvement needs of lymphatic obesity.
The usage plan for low-temperature saunas for lymphatic obesity is very simple. Take it once a day for 15 to 20 minutes each time, and it is best to set the temperature at around 50℃. After entering the sauna, adopt a semi-reclining position to disperse your body's center of gravity and avoid compressing the lymphatic vessels in your lower limbs. It can be combined with simple self-massage: gently push the lower leg from the ankle to the knee with the palm to help the lymph fluid flow upward, and the effect will be better.
The choice of usage time also requires careful consideration. Using it after getting up in the morning can relieve morning swelling and help the body quickly "reduce swelling and start up". Using it one hour before going to bed at night can promote lymphatic repair at night and improve the circulation efficiency during sleep. Avoid using it within one hour after a meal to prevent affecting digestion and increasing the burden on the body.
The way of replenishing water directly affects the effect of reducing edema. Unlike high-temperature saunas, low-temperature saunas should follow the principle of "replenishing water in small amounts frequently" : drink 100ml of warm water before entering, 50ml every 5 minutes during the process, and 200ml of water with a small amount of salt (such as light salt water) after the sauna. This approach can not only replenish lost water but also maintain electrolyte balance, preventing the body from "locking in water" due to dehydration.
Combining simple movements can enhance the effect. When getting up after a sauna, sit for 30 seconds first, then stand up slowly to avoid orthostatic hypotension. Next, do 5 minutes of stretching: stand on tiptoes, curl your legs to move your ankles, and do chest-expanding exercises to open up your chest cavity. These movements can further unblock the lymphatic channels. Just like unclogging a pipe and then gently rinsing it to make the circulation smoother.
The effect of consistent use is quite obvious: most people will feel light and their face swelling in the morning will be reduced after 3 to 5 days. Two weeks later, the circumference of the lower limbs may decrease by 1 to 2 centimeters, and the weight fluctuation will become smaller. Long-term persistence can improve lymphatic circulation function and reduce the recurrence of edema. Some users have reported that after persisting for one month, the problem of "leg swelling in the afternoon" has basically disappeared, and they even feel that their shoes are loose when wearing them.
The pitfalls to avoid are also very important. Don't pursue the amount of sweat. The focus of a low-temperature sauna is on improving circulation rather than dehydration. Don't wrap yourself up tightly in a sauna. Tight clothes can press on the lymphatic vessels. It is recommended to wear loose cotton clothes. Don't frequently go in and out of the sauna. A single continuous use is more effective than multiple short periods of time.
Adjustment principles for special circumstances: When menstrual edema worsens, the use can be suspended to avoid affecting the discharge of menstrual blood. Pregnant women with edema are advised to consult a doctor before use. If dizziness occurs after use, it might be due to the temperature being too high. You can reduce it to 45℃ and shorten the time.
The improvement of lymphatic obesity cannot rely solely on saunas. Combining it with lifestyle habits will yield better results: drink 1500-2000ml of warm water every day (do not replace it with beverages), and avoid high-salt diets that may aggravate edema. Get up and move around for five minutes every hour, doing simple tiptoe and waist-turning exercises. Raise your legs for 10 minutes before going to bed to help the lymph flow back.
For people with lymphatic obesity, the low-temperature sauna is not a weight loss tool but a "circulation regulator". It awakens the body's water drainage capacity with gentle heat and improves lymphatic circulation through scientific usage, allowing edema-induced obesity to be alleviated imperceptibly. When the body is no longer burdened by excessive water, a sense of lightness comes naturally. This inner and outer comfort is the true foundation of a healthy figure.