Integrative medicine embraces a holistic approach, recognizing the deep connection between mind and body. Within this framework, various treatments like acupuncture, hypnotherapy, and reiki are utilized. Epsom salt is another tool that integrative medical specialists often recommend for its potential physical and mental health benefits. While rigorous clinical trials confirming these benefits are lacking, many healthcare providers advocate for Epsom salt due to its ease of use, affordability, and minimally invasive nature.
What Exactly Is Epsom Salt?
Epsom salt is a naturally occurring mineral salt, a compound of magnesium and sulfate, found in rock-like formations. Its name originates from the town of Epsom in England, near London, where it was believed to have been discovered around 400 years ago. Although it resembles table salt, Epsom salt has a bitter taste and is generally not intended for consumption. Instead, it is commonly dissolved in warm water for soaking, with the aim of relieving stress and easing sore muscles. It is composed of two minerals-magnesium and sulfate-and it's a steal, generally costing less than $10 for a few pounds of the stuff.
How to Use Epsom Salt
The idea behind using Epsom salt in a bath is that when dissolved in warm water, it releases magnesium and sulfate, allowing them to be absorbed through the skin. For centuries, anecdotal evidence has suggested various benefits from this practice.
However, scientific research offers a more cautious perspective. Definitive studies demonstrating significant absorption of magnesium through the skin to address mineral deficiencies are scarce. Existing research remains skeptical about this claim.
Despite the limited scientific backing, integrative medical experts often recommend Epsom salt for individuals experiencing muscle pain and mental stress. If you're considering trying it, the process is relatively simple and carries minimal risk.
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To prepare an Epsom salt bath:
- Pour approximately 300 grams (1.25 cups) of Epsom salt into a clean bathtub while filling it with warm water.
- Avoid using Epsom salt in tubs with jets, hot tubs, or whirlpool baths unless explicitly approved by the manufacturer.
- Once the bath is ready, check the water temperature to prevent scalding.
- Carefully enter the tub and relax for about 15 minutes.
When purchasing Epsom salt, ensure the product is 100% magnesium sulfate.
Potential Benefits of Epsom Salt Baths
Although robust scientific evidence is lacking, anecdotal accounts of Epsom salt's healing properties have circulated for centuries, according to Dr. Umeda. Users typically dissolve Epsom salt in bath water to release magnesium and sulfate ions, hoping to experience the following benefits:
Stress Relief
While some experts attribute stress relief to the warm bath itself, others believe Epsom salt can help stabilize mood and alleviate stress, anxiety, and depression. Some proponents suggest that magnesium increases serotonin production in the brain, promoting feelings of happiness and relaxation.
Muscle Pain Relief
Epsom salt is often used to relax muscles and relieve pain in areas like the shoulders, neck, back, and skull. For instance, by relaxing the muscles surrounding the skull, the magnesium in Epsom salt may help alleviate headaches or migraines. This benefit can also aid in muscle recovery after exercise.
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Reducing Inflammation
Some experts also propose that magnesium can reduce inflammation in internal organs, potentially lowering the risk of cardiovascular disease and improving digestion and bowel movement.
Soothing the Skin
Some people use Epsom salt bath water to soften rough, dry skin, and exfoliate dead skin cells. It may also soothe skin affected by skin conditions.
Promote Foot Health
Some people use Epsom salt to help treat conditions affecting the feet. A person can bathe in a tub with Epsom salt water or soak feet in warm water and Epsom salt to help feet heal faster and relieve itching, joint and muscle painswelling, inflammation, foot and toe fungal infections. Soaking feet in Epsom salt may also help reduce foot odor.
Potential Side Effects and Precautions
Generally, Epsom salt baths are considered safe, but certain situations warrant caution, according to Dr. Umeda. Epsom salt baths are not recommended for individuals with:
- Severe skin inflammation
- Skin infections
- Open wounds
- Severe burns
Additionally, Dr. Umeda cautions against ingesting Epsom salt, as promoted by some online "detox" plans, due to potential serious side effects like severe diarrhea. There is no scientific evidence supporting the safety or benefits of oral Epsom salt consumption.
Read also: Explore the benefits of Salt Cellar Spa Hand Cream.
Other Uses of Epsom Salt
Beyond bath soaks, Epsom salt has found its way into various other applications:
- Exfoliator and Facial Cleanser: Some individuals use Epsom salt as an exfoliator, a blackhead reduction method, and a standard facial cleanser. Its texture is unlike a lot of exfoliators on the market, Epsom salt isn't made up of plastic.
- Hair Volumizer: Epsom salt can be used as a hair volumizer, since it's great at removing gunk. To try it, mix equal parts Epsom salt and conditioner, massage the combo into your hair, and let it sit for 10 to 15 minutes before rinsing it out.
- Water Weight Reduction: Soaking in an Epsom salt bath can be a quick way to temporarily reduce water weight. The salt pulls toxins and water out of your system.
- Pain and Inflammation Relief: "If you have a sprained ankle or are just in pain, it can help drain out toxins or [reduce] inflammation,"
- Bone Health: Taking a bath in the product allows users to absorb the element, which can help with bone health
Debunking Myths and Misconceptions
It's crucial to approach claims about Epsom salt with a discerning eye. For example, using Epsom salt for an internal cleanse is not recommended, and many outrageous claims about the product should be "taken with a grain of salt". It is important not to confuse this product with something that you would want to use internally [by ingesting it].
Scientific Insights and Research
While anecdotal evidence abounds, scientific research on Epsom salt's efficacy remains limited. A 2016 study indicated that topical magnesium could penetrate the outer layer of the skin, but further research is needed to fully understand the potential health benefits of Epsom salt baths.
Specifically, research into Epsom salt baths for skin conditions like atopic dermatitis is lacking, as noted in a 2021 study.
How to Choose and Use Epsom Salt Safely
To ensure safety and quality, only purchase Epsom salt that has USP on the label, indicating it has been tested for human use according to FDA standards.
When preparing an Epsom salt bath, add 2 cups of Epsom salt while running a bath in a standard-size bathtub. The salt will dissolve quickly if placed under running water. The water should be warm, ideally between 92ºF and 100ºF (33ºC and 37ºC). Soak in the bath for up to 20 minutes, avoiding the use of soap.
If considering oral consumption of Epsom salt, dissolve it in plenty of water, and adding lemon can improve the taste. While generally safe in very small doses, there is no credible evidence that consuming it has any detoxifying effects. Consulting a doctor is essential before ingesting Epsom salt, as it may interact with some medications and be dangerous in certain cases.
Be aware that Epsom salt baths may irritate sensitive skin. Side effects of oral intake are usually minimal, such as facial flushing. However, some individuals may experience more serious side effects. Ingesting large quantities of Epsom salt can lead to Epsom salt poisoning. A 2020 report described a case of hypermagnesemia (high magnesium levels in the blood) resulting from oral Epsom salt intake, requiring dialysis to reduce magnesium levels.
Addressing Common Questions
- Can Epsom salt detox your body? There is insufficient evidence to support this claim. However, some people take an Epsom salt bath as they believe it can offer health benefits such as managing pain and reducing stress.
- Does Epsom salt clean your stomach? No, but some people drink Epsom salt to treat constipation. More research is necessary into the potential benefits of taking Epsom salt orally.
- What does soaking in Epsom salt do for the body? Although there is minimal research into the health benefits of soaking in Epsom salt, some people believe that Epsom salt baths can soothe the skin, reduce stress and pain, and promote foot health.
- Does Epsom salt kill bacteria? According to the Epsom Salt Council, the sulfur from Epsom salt may help to kill bacteria. However, it is important to contact a doctor if a person suspects a bacterial infection, as medical treatments may be necessary.
- Can drinking Epsom salt help to lose weight? There is no evidence to suggest that Epsom salt can help a person lose weight.
- What toxins does Epsom salt remove? There is currently no evidence that bathing in Epsom salt or taking it orally can remove toxins from the body.