Video·DW News·4 min read·June 2026

The Transformative Benefits of Sauna Therapy: A Path to Longevity and Resilience

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[Music] in good shape your weekly dose of health information on doll find out more about what's new in medical treatment alternative medicine as well as nutrition wellness and Beauty medical professionals therapists and counselors are in our studio to offer their expert advice on in good shape and my guest in the studio today is a specialist in naturopathic treatments and conventional Medicine Dr Shang thank you very much for joining us Drang going to the Sona is said to have really pronounced health effects which of these effects are actually scientifically proven well most research has been done on the cardiovascular system hypertension uh and in recent times on cardiac insufficiency and then of course on the immune system prevention of colds and this type of thing okay so you mentioned the cardiovascular system how does that work how does the SAA train the

cardiovascular system well when you heat up the shell what the T does your vessels will open as much as they can when you cool down they close again and like it was shown in the movie if you do this three or four times you know this is a training like muscle training so uh your vessels will be able to open especially and this is very good in hypertension of course like if you smoke uh this will be uh will not happen this effect okay because that's the counter effect of smoking you also mentioned colds uh it's said that people who visit the SAA get colds or get fewer colds how is that or why is that well this is one of the secrets of the body because all these systems have some interconnections there are in the web if you want to see this uh so if you train the cardiovascular system and the vessel regulation you get also down to the immune system mhm is that the same effect visiting a sauna is that the same effect than a a fever is it like an

artificial fever no I wouldn't say that because the core as we see of the body is heated very slightly and those who do the sauna very frequently even on the long run have lower core temperatures so it's sort of an economization of energy temperature if you want to say so uh uh we don't think the core is very important but the shell the outside the skin and the underlying layers are very important mhm okay well we'll speak a bit more about what the sauna can do for you but I would like to know which kind of sauna there's so many there steam rooms like the hamam there's steam rooms in in the Asian regions there's the hot sauna which we've seen in the report the really hot finish kind of sauna which kind should you be using well this is very interesting because almost any culture in the world in their medicines they have developed some kind of these things as you mentioned by different means that they could find and that they they could use uh for the public so this

is a very different um culture uh cultural aspect uh we know most about the uh Finnish SAA and the Japanese U steam bath which is very popular there but um almost any culture has used hot water hot Stones um hot sand like in isia in the Mediterranean and they all have shown beneficial effects the old Greeks the Romans the Japanese the Russians so Africa there are hot springs M okay right we'll get to that a little bit later because we I'll ask now we have a question from our viewer from Tanzania Avid khima has written to ask if you don't have a sauna what else can you do to get these hot cold treatments well there's nothing that exactly replicates it but uh physical exercise Sports uh do similar effects on hypertension on the immune system we know that but probably not uh all the effects that we observe

for example for the skin when you do the SAA regularly this probably can't be um achieved by Sports else what about hot and cold showers alternating like that well this is uh like the knipe therapy in Germany of course this is sort of an approach but here you have a lot uh smaller differences in temperature mhm okay right so the sauna is it really no matter whether it's steam or hot sauna but you mentioned it helps with skin conditions as well is that true yes well like in chronic uh inflammatory conditions of the skin like in psoriasis uh this might be very beneficial also an atopic eczema of course these people who are heavily affected might have um um problems with using a public Sona which are not justified at all but still worthwhile it is that way and last but not least who shouldn't go well there are very few contraindications as we say people who have very bad control of their cardiovascular disease dises of

hypertension of arthas uh this type of thing epilepsy um uh shouldn't shouldn't go into SAA and also people who have multiple sclerosis should be careful all right others can benefit well thank you very much for being here thanks for being our guest today

Transcript auto-generated by YouTube. Verbatim — duplicates intentionally preserved.

In a world increasingly focused on wellness and longevity, the sauna emerges as a sanctuary for both body and mind. This age-old practice, embraced by cultures around the globe, offers profound health benefits that are now supported by modern science. From enhancing cardiovascular health to bolstering the immune system, the sauna serves as a powerful tool in our quest for resilience and vitality.

As Dr. Shang notes, 'If you train the cardiovascular system and the vessel regulation, you get also down to the immune system.' This interconnectedness highlights the sauna's role not just as a moment of relaxation, but as a ritual that can profoundly impact our overall health. Let us explore the various dimensions of sauna therapy and how it can contribute to a more intentional and balanced life.

3 times sauna sessions should be done for optimal benefits

Health Benefits of Saunas

Saunas have been shown to offer numerous health benefits, particularly for the cardiovascular system and the immune response. Regular sauna use can lead to lower blood pressure and improved vessel regulation, which is crucial for overall heart health. According to research, individuals who engage in sauna therapy three to four times a week experience enhanced cardiovascular function, akin to a form of muscle training for the heart and blood vessels.

Moreover, sauna sessions can reduce the frequency of colds by effectively training the immune system. The heat prompts the body to adapt, enhancing its ability to fend off illnesses. This is not merely anecdotal; studies indicate that consistent sauna use correlates with a lower incidence of respiratory infections. The experience of warmth enveloping the body can evoke a sense of comfort and safety, reinforcing the body's natural defenses.

"There are very few contraindications as we say; people who have very bad control of their cardiovascular disease shouldn't go into the sauna." — Dr. Shang

Types of Saunas

Across different cultures, various types of saunas have been developed, each with unique benefits. The Finnish sauna, known for its dry heat, contrasts with the Japanese steam bath, which utilizes moist heat. Both methods have been shown to promote health, demonstrating that the benefits of sauna therapy are not confined to a single approach.

Dr. Shang emphasizes, 'Almost any culture in the world in their medicines has developed some kind of these things.' From the hot springs of Japan to the steam rooms of the Mediterranean, these practices reflect a universal understanding of the therapeutic potential of heat. Each type of sauna provides an opportunity for individuals to find a method that resonates with them, enhancing their wellness journey.

Alternatives to Saunas

While the sauna offers unique benefits, there are alternatives for those unable to access this sanctuary. Physical exercise can mimic some of the cardiovascular and immune system benefits associated with sauna use. Engaging in regular physical activity stimulates circulation and promotes heart health, creating a similar effect on the body.

Additionally, hot and cold showers can provide a form of contrast therapy, akin to the sauna experience. This method, known as Kneipp therapy, involves alternating between warm and cool water, which can invigorate the body and enhance circulation, although it may not replicate all the benefits of traditional sauna use.

Contraindications

While sauna therapy is beneficial for many, it is essential to recognize that certain individuals should exercise caution. Dr. Shang notes, 'There are very few contraindications... people who have very bad control of their cardiovascular disease shouldn't go into the sauna.' Conditions such as poorly managed hypertension, epilepsy, or multiple sclerosis may warrant avoidance of sauna use.

Those who do the sauna very frequently, even on the long run, have lower core temperatures.

For those with specific health concerns, consulting a healthcare professional before embarking on sauna therapy is advisable. This ensures that the practice aligns with individual health needs and contributes positively to one's wellness journey.

Practical Takeaways

Incorporate sauna sessions into your weekly routine, aiming for three to four times for optimal health benefits.
Explore various types of saunas to find one that resonates with you, enhancing your wellness ritual.

Contrast Collective | YouTube

Wim's Wise Words

A second take, from someone who's lived it.

What stayed with me from this conversation is the detail about core temperature. Most people expect regular sauna use to make them run hotter over time. The opposite happens. Practitioners who go consistently trend toward lower resting core temperatures — not because their bodies cool down, but because they regulate more precisely. That is adaptation. That is the signal that the practice is working.

Heat in the evening does something specific. Twenty minutes — not the longest you can endure, just twenty deliberate minutes — creates a thermal load your body spends the next few hours recovering from. The drop that follows mirrors the natural pre-sleep cooling cycle. I save heat for the evenings for this reason. It transitions me out of the day more completely than anything else I have found.

Where to begin

Three sessions a week is the number. Not only because the research says so — though it does — but because three sessions is enough repetition to start recognising what you are feeling. Heat is a skill before it is a protocol. You need to learn when your vessels are opening, when your breath slows, when the discomfort settles into something you can sit inside without fighting. That takes time. Start there.

One thing worth adding: contrast — moving from heat into cold and back — amplifies the vascular training the article describes. The range matters as much as the temperature. If you have access to cold water after your sauna, use it. Heat as Cardiovascular Medicine goes further on that mechanism if you want the depth.

Who should be careful

If you have poorly managed cardiovascular disease, epilepsy, or multiple sclerosis, heat exposure carries real risk. That is not a liability note — it is just true. Check with someone who knows your history before you begin. For everyone else, the barrier is almost always psychological. The first few minutes feel harder than they need to. That does not mean something is wrong; it means you have not yet learned to settle in.

None of this replaces sleep, movement, or the fundamentals. Three sauna sessions a week do not undo a life built against itself. But for most people, this practice adds something difficult to replicate elsewhere: a deliberate pause inside a thermal challenge, repeated often enough that the body remembers how to adapt.

The habit is the medicine.