The topic of discussion for the day was the effectiveness of steam baths and saunas. The expert guest was Usha Sri –  a fitness and injury prevention expert.

To begin with, Usha gives us some of the benefits of steam and sauna, being that It flushes out all your toxins and sometimes also melts the fat right under the skin.

She says that in our climate conditions, it is not advisable to go for a steam or sauna too often. Ideally it should not be more than once in 15 days.

It is also not advisable for individuals who have medical issues, so it would be best to consult a doctor first before deciding to go for it.

Usha says that a steam or sauna can help in relaxing you. Just 15-20 minutes can soothe you and flush out all your negativity. She says that it doesn’t burn many calories, but it does burn fat. Spending too long in the sauna will dehydrate you. So it is important to drink lots of water before going for one.

Originally, it was Finland developed this mode of heat therapy. It’s main benefit is detoxification. Most human beings come in contact with at least 10 types of chemicals in a day. These chemicals and toxins pass out through pores in the form of sweat. Some of the other benefits of steam & sauna are improved circulation, strengthening of the immune system, stress and pain relief, skin cleansing, and even results in a better sleep cycle.

When people spend all their time in the AC, at home, at offices and even in Gyms, they don’t sweat much in general, which is why a sauna or steam is a good idea.

Before going for a steam or sauna, one has to be properly hydrated. It is recommended that one drinks at least 2-3 glasses of water before going for a steam. After the steam as well, one has to re-hydrate and ensure the get right amount of nutrition to regain strength. One doesn’t generally wear clothes in a sauna, but one can wrap themselves in a thin cotton cloth or towel instead. It can even turn into a social interaction depending on the size of the room, and the kind of company one takes with them!

Historically, saunas have been around for centuries in Turkey, Finland and many other parts of Europe. It’s recognised as a treatment for many conditions. What it does, is induce an artificial fever forcing the immune system to swing into action and cool down the body with sweat and open pores. The pulse rate also shoots up, increasing blood circulation.

It is not advisable for people with BP problems or heart and asthma problems as the increase in circulation could cause palpitations and other risks. It is also not recommended for long periods for men as it could affect their fertility. It is recommended that men limit their sauna time to 10 minutes.

People with vertigo n dizziness could also get affected by the heat of the sauna, unless they are properly hydrated and fit. It’s your safest bet to always consult a physician before going for it.

In conclusion, Usha gives us some wisdom about how to prevent injuries from sports or work outs. She says it’s important to get posture analysis done and work only with a certified fitness trainer for strength training. When starting any new form of exercise late in life, don’t get into the advance levels too soon. Always know where your limits are. Go easy on yourself. It’s not healthy to lose more than 3 kilos a month. Go step by step and stay away from programs that guarantee loss of 8-10 kilos a month! Always let your goals it be reasonable.

Today’s topic of discussion revolved around depression, and how we can identify it’s symptoms.

The expert guest for the day was Dr. Lakshmi, a Psychiatrist with the Schizophrenia Research Foundation (Scarf).

She talks about a patient of her’s who went into depression after losing out on a promotion at work. She was completely demotivated, unwilling to go to work, and it had started to affect her normal functioning. Dr. Lakshmi tried to understand the situation and why at this point of time, this particular individual reacted this way. What is her thinking and how has it lead to depression? She needed to break down the events and eliminate the negative thoughts. She was prescribed antidepressants as it was a very severe case. The patient had to start talking to the people around her on her own for support.

There are stressors in every part of life, so if you feel you can’t handle it, reach out to a Psychiatrist for help.

The first caller- Srinidhi- She says that after Deepika Padukone’s confession about battling depression it struck her that it can affect anyone! Srinidhi is doing CA and was always a topper in academics. She now feels stressed out all the time and feels like she’s letting herself down. Frustrated, demotivated and succumbing to peer pressure. She’s not sure if she’s depressed.

Lakshmi responds that depression tends to attack when they don’t have a lot of friends, you’re dwelling alone and no one to help find a solution. People need to have a close group of friends to share they’re deepest secrets confidentially to share the burden. She says to eat and sleep on time as it can help can help.

She also says to look inward and not compare yourself to others. Everyone has their own strengths, identify yours and build on those. Focus on your goal.

She says it’s important to include some exercise in your routine as it can also reduce depression. Avoid things that can depress you further, like alcohol. Break down your problems into smaller steps and face them bit by bit.

Srinidhi has an acute fear of failure and has not given some exams because of this.

Jane says if you don’t face failure at an early stage, you won’t be prepared to face real life.

Lakshmi also agrees, saying failure makes you stronger. Worrying about failure is often worse than failure itself. If this has been going on for over 2 weeks and it’s affecting her functioning, then she advices that Srinidhi should consult a Psychiatrist. It won’t necessarily be medication but there are other treatments.

Jane poses the question – How do you know when you’re depressed? Most people don’t admit it even to themselves.

Dr. Lakshmi says it starts very slowly and is difficult to recognise. More often than not, people around you might notice first. A person becomes withdrawn, lose their temper often and aren’t as productive as they used to be. A partner or spouse, friend or anyone close can take them aside and ask if everything’s ok and why they don’t seem like their usual selves.

In the beginning stages it can be fought off easily by doing things that make you happy.

The second caller, Prabhu asks where do you draw a line between regular stress or anxiety and depression?

Dr. Lakshmi says that when we deal with stress, we find a solution and recover within a few days. If it goes beyond 2 weeks or starts affecting day to day functioning or leads to suicidal thoughts – these are definite signs of depression.

In conclusion, Dr. Lakshmi gives us the top 5 things to do everyday to keep depression at bay:

1. Talk to someone

2. Eat well 3 times a day

3. Sleep adequately

4. Exercise

5. Avoid alcohol and street drugs

And most importantly, to be hopeful because the best is yet to come!