The skin, being the body's largest organ, warrants dedicated care. Just as we pamper our faces, our feet, which tirelessly support us throughout the day, also deserve attention and relaxation. For centuries, Epsom salt has been a popular remedy for muscle aches and stress relief, often incorporated into spa treatments. This article delves into the benefits, uses, and potential side effects of Epsom salt, exploring its role in enhancing overall wellness.
What is Epsom Salt?
Epsom salt, also known as magnesium sulfate, is a naturally occurring mineral compound with a crystallized structure. Despite its name, it is distinct from table salt, bearing the name "salt" due to its similar chemical structure and appearance. Easily soluble in water, Epsom salt releases magnesium and sulfate ions when dissolved. While it looks similar to table salt, its taste is distinctly different, being quite bitter and unpalatable. Chemically, all Epsom salt is the same, but it is available in different grades. For human use, it is advisable to look for Epsom salt that has USP designated on the label. USP indicates that scientists have tested the product for human use and that it has met the safety regulations established by the United States Food and Drug Administration (FDA).
The Science Behind Epsom Salt
The purported benefits of Epsom salt are largely attributed to its magnesium content. Magnesium is the fourth most abundant mineral in the body and is involved in over 300 biochemical reactions that benefit your heart and nervous system. Although research is limited, it does indicate that the skin might absorb magnesium.
Benefits of Epsom Salt Baths
Muscle Soreness and Pain Relief
Epsom salt is widely recognized for its ability to soothe sore muscles and joints. People use it to ease health problems, such as muscle soreness and stress. Magnesium plays a crucial role in muscle function and relaxation, potentially alleviating aches and cramps. Soaking in an Epsom salt bath may help reduce muscle soreness and relieve cramps - both important factors for exercise performance and recovery.
Stress Reduction and Improved Sleep
Adequate magnesium levels are essential for sleep and stress management, likely because magnesium helps your brain produce neurotransmitters that induce sleep and reduce stress. Some people claim that taking Epsom salt baths can reverse these issues by allowing your body to absorb magnesium through the skin. However, this hasn’t been scientifically proven. It’s also possible that the calming effects of Epsom salt baths are simply due to the relaxation caused by taking hot baths.
Read also: Explore the experience of Himalayan Salt Stone Massage
Exfoliation and Skin Hydration
Epsom salt baths are known to improve skin hydration. The crystallized compound structure of Epsom salt provides exfoliation of the dead skin on the feet. Simply put, humectants are substances that aid in moisture retention. They do so by drawing in water from both the air and deeper layers of the skin, thus making the top layer of skin softer and better-moisturized. To ensure that you continue to reap the benefits of Epsom salt’s humectant properties long after your bath, make sure to apply a lotion or cream that includes an oily substance (such as lanolin, mineral oil or petrolatum) as soon as you step out. Epsom salt acts as an instant water softener.
Detoxification
Epsom salt can also aid in removing toxins from the body. As the salts dissolve in water, they draw out toxins and impurities from the skin, leaving it feeling refreshed and rejuvenated. While some advocates claim that an Epsom salt foot soak removes toxins from the body, there is no strong evidence to confirm this. However, the absorption of the magnesium through the skin may boost the levels of the mineral in the body and decrease inflammation.
Other Potential Benefits
- Constipation Relief: Magnesium is often used to treat constipation. It appears to be helpful because it draws water into your colon, which promotes bowel movements.
- Easing Inflammation: Reducing inflammation may ease pain and stiffness associated with conditions.
- Reducing Odor: Any type of foot soak might help reduce odor and clean the feet.
Ways to Use Epsom Salt
Bathing
Epsom salt is most commonly used dissolved in water for bathing. The most common use is taking what’s called an Epsom salt bath. To do this, add 2 cups, or about 475 grams (g), of Epsom salt to the water in a standard-sized bathtub and soak your body for at least 15 minutes. You can also put the Epsom salt under running water if you want it to dissolve more quickly. To ensure that the oils do not dissipate aromatically and that their beneficial properties are not lost, add bath salts once the tub is full and you’re ready to climb in. Be ready to soak for at least 30 minutes, as you want to give your skin enough time to absorb all of the benefits of the bath.
Foot Soaks
Epsom salts can also be combined with water to soak certain areas of the body that need the added benefits, most commonly the feet. Fill a basin or foot spa with enough warm water to cover the feet up to the ankles. Add half a cup of Epsom salts. Place the feet in the soak for about 15 minutes. Dry thoroughly after the soak and then moisturize the feet. An Epsom salt foot soak can dry out the feet, so it is best not to do it every night. Try soaking the feet once or twice a week to make sure it does not cause dryness.
Showering
Another at-home use includes Epsom salt as a scrub for the shower. Combine Epsom salt and olive oil or coconut oil to create a paste.
Read also: Explore the benefits of Salt Cellar Spa Hand Cream.
Compresses
Epsom salts can be used as a compress to help soothe aching joints. Heat two cups of Epsom salts in a gallon of water. Then you can either bathe the affected joint in it or apply a warm compress to the area.
Laxative
Epsom salt can be taken by mouth as a magnesium supplement or as a laxative. Dissolve two to six teaspoons of the salts into eight ounces of warm water and a squeeze of lemon to improve the taste.
Risks and Side Effects
While Epsom salt is generally safe, it can have a few negative effects when taken orally. First of all, the magnesium sulfate in it can have a laxative effect. Consuming it may result in diarrhea, bloating, or upset stomach. If you use it as a laxative, make sure to drink plenty of water, which may reduce digestive discomfort. It is important to never take more than the recommended dosage without speaking with a doctor. In extreme cases, magnesium overdose can lead to heart problems, altered mental status, and death. This is unlikely as long as you take it in appropriate amounts as recommended by a doctor or listed on the package. You should seek medical support if you experience signs of an allergic reaction or other serious side effects.
Precautions
- People that have very dry skin should avoid overdoing foot soaks because the salt can dry out the skin leaving the feet more prone to cracks.
- Foot soaks of any type are not safe for people who have diabetes due to the increased risk of infection. Regularly soaking the feet may increase dryness, which can lead to cracking and raise the risk of infection.
- Individuals that have open wounds or sores should also talk with their doctor before using a foot soak.
Alternative Foot Soaks
In addition to Epsom salt, other types of foot soak that contain different ingredients might help ease pain and improve foot health. There is little research into their effectiveness, though some people find them useful and most people can use them safely.
- Baking Soda: Adding baking soda to a foot soak can help exfoliate the skin, ease itching, and cleanse the feet.
- Vinegar: Use 2 parts water and 1-part vinegar for a foot soak. The vinegar helps kill bacteria which reduces foot odor.
- Olive Oil: Add a few drops of olive oil to warm water for a hydrating foot soak.
- Essential Oils: Some people may find that various essential oils can help when added to a foot soak, including peppermint, rosemary, and wintergreen. Essential oils can reduce dryness, pain, and provide a cooling sensation to ease achiness.