Foot detoxes have surged in popularity, touted as a way to rid the body of harmful toxins ranging from air impurities to chemicals in home and beauty products. Ionic foot detoxes are now offered at some health and wellness spas, alternative health offices, and even for at-home use. The allure of a simple, passive method to cleanse the body is strong, but is there any scientific basis to these claims?
The Claims Behind Foot Detoxes
A foot detox is a therapy that claims to remove negative toxins from your body through your feet. The setup typically involves a tub filled with warm water, with an ionizing machine sending a low-voltage electric current to charge atoms in the water molecules.
The theory behind ionic foot detoxes, like the popular IonCleanse foot bath, is that the ionizing machine ionizes the foot bath water, giving the hydrogen in the water a positive charge. These ions are said to attract negatively charged toxins in your body, binding to heavy metals and toxins and pulling them out through the bottoms of your feet, similar to how a magnet works. Advocates suggest that the changing color of the water during the process is proof that the detox is working, with gunky crud floating to the top of the tub.
Claimed benefits of foot detoxes include increased energy, clearer thinking, a boosted immune system, improved sleep, and fewer aches and pains.
The Science (or Lack Thereof)
Despite the anecdotal evidence and compelling visuals, research on ionic footbaths is scarce and not very complimentary.
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A 2012 study took an in-depth look at the IonCleanse foot bath and found that it did nothing to reduce toxin levels in the body. The researchers concluded that the foot bath didn’t stimulate the body to remove toxins by itself, such as through the kidneys or liver. The study offered a blunt assessment of the health claims: “We found no evidence to suggest that ionic footbaths help promote the elimination of toxic elements from the body.”
It’s also important to note that foot detox systems typically come with disclaimers stating that these units are NOT considered a medical device to treat or prevent health ailments.
The evidence points to one conclusion: “From a scientific perspective, there is no legitimate research to support the claims,” states functional medicine specialist Melissa Young, MD.
Why Does the Water Change Color?
The changing color of the water is often cited as proof that the detox is working. However, this is misleading. The water color can change for mundane reasons, namely the presence of impurities in the water, especially when using tap water. The electricity in the product may cause some of the metal in the foot bath to corrode from use, which could account for some of the discoloration in the water. Most foot detoxes also use special salts in the water, which can interact and cause the water to change color. Numerous videos posted online show the water in a foot detox tub changing colors even without feet being soaked.
Manufacturers of detox foot pads claim that different colors on the foot pads in the morning represent different toxins being extracted from the body. The color that is apparent is likely a reaction of the mixture of sweat and vinegar.
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Potential Risks and Side Effects
For most people, there’s no harm in trying a foot detox, other than the financial cost. However, certain individuals should avoid foot detox baths:
- People with open sores on their feet, due to the increased risk of infection.
- People with a pacemaker or other implanted electrical devices, due to concerns that the low-voltage electric current may disrupt the equipment.
- People with diabetes-related neuropathy, given the possibility of open sores or wounds, plus decreased sensitivity in your feet, which can make it difficult to gauge whether the water is too hot.
Potential side effects of the foot detox include nausea, vomiting, or dizziness. If you have diabetes, you should consult your doctor before trying a foot detox, as the process may affect your blood sugar levels.
Many foot detox systems also advise against use by children and pregnant women.
The Placebo Effect
Experts believe the main benefit of detox foot pads is a placebo effect. While foot pads are probably not harmful, they also won’t give you the dramatic results you may be looking for.
Addressing Toxins in Your Body: Alternative Approaches
If worries about toxins lured you to a foot bath detox, there are better ways to help your body naturally cleanse its system.
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The body already has natural detox systems, including the liver. This organ removes toxins as it filters blood.
The Federal Trade Commission (FTC) found no evidence to support the claim that detox foot pads help the body clear out toxins and waste more effectively. Similarly, they labeled as “false or unsupported” the claims that foot pads helped with headaches, depression, parasites, fatigue, insomnia, diabetes, arthritis, high blood pressure, cellulite, and weight loss.
Here are some simple tips to help minimize and shed toxins:
- Drink plenty of water: Staying hydrated helps your body get rid of waste through sweat, urine, and stool.
- Adopt a healthy diet: A diet featuring more fruits, vegetables, and whole grains, such as the Mediterranean diet, provides essential nutrients and supports liver function.
- Maintain regular bowel movements: Regularity helps empty your system and eliminate waste.
- Exercise regularly: Breaking a sweat through regular exercise aids in detoxification.
- Limit alcohol intake: Drinking can damage your liver, so moderation is key.
- Eat liver-friendly foods: Fruits and vegetables, whole grains, and lean proteins can help take care of your liver.
Other Types of Foot Baths: A Soothing Alternative
Soaking your feet in warm water can be beneficial. Research shows that a foot bath may improve sleep quality. Adding magnesium salts to a foot bath can help reduce skin inflammation. Epsom salt baths are also popular for relaxation.
“There’s no denying that a foot bath can be soothing and leave you feeling pretty relaxed after a long, tough day,” recognizes Dr. Young. “Plus, feet take a beating in daily life. They deserve a little TLC, right?”
Detox Foot Pads: An Overview
Detox foot pads are over-the-counter products that claim to help flush toxins from your body. You stick these rectangular pads to the soles of your feet at bedtime. When you wake up, you see the pad has become darker or changed color. This is supposed to signal heavy metals, chemicals, and other toxins that have been drawn out.
However, there's no scientific evidence that detox foot pads work, or even that they're safe. The Federal Trade Commission has charged at least one manufacturer millions of dollars for making false health claims.
Ingredients and Their Potential Benefits
Although there is no scientific evidence that detox foot pads work in the way that some companies claim they do, certain ingredients in the pads may be beneficial in other ways.
Some companies sell detox foot pads that contain ginger. Ginger may be useful for easing the symptoms of osteoarthritis, as it has anti-inflammatory properties. A small 2014 study found that the topical application of ginger can relax and warm the skin. This study also found that it reduced the pain of chronic osteoarthritis.
Some detox foot pads also contain lavender essential oil. A 2015 study found that when people with self-reported sleep difficulties also practiced good sleep hygiene, lavender patches reduced fatigue during the day and also improved sleep quality.
Tourmaline is another ingredient that some companies use in detox foot pads. This mineral can emit far infrared radiation (FIR) when it is in the form of a fine powder. A 2012 review of the scientific literature on FIR found some evidence that tourmaline powder may reduce pain for people with rheumatoid arthritis and painful menstrual periods. However, research on the health benefits of FIR is still in its early stages.
People who experience some benefits when using detox foot pads may find that these ingredients help them sleep and possibly reduce inflammatory conditions or pain.
Potential Side Effects of Detox Foot Pads
Many detox foot pads contain wood or bamboo vinegar. Wood vinegar’s active ingredient is pyroligneous acid. When it comes into contact with the skin, pyroligneous acid can cause irritation and burns. The vapors can also lead to dizziness.
Some people may also have an allergic reaction in response to detox foot pads. Anyone who experiences side effects from using detox foot pads should stop using them immediately. If they experience difficulty breathing, they should call for emergency help.
The Liver: Your Body's Natural Detoxifier
It can feel unsettling to think about all the toxins you probably come into contact with daily. But your body has its own natural detoxing process. Your liver, the largest organ in your body, is a powerful filter. It converts toxins into waste that leaves your body when you pee and poop.
Among your liver's many important functions are:
- Cleaning bacteria from your blood
- Breaking down harmful substances you ingest, including alcohol and drugs
- Storing vitamins and minerals
- Making bile, a fluid that helps you digest fats and flush out waste
- Removing extra glucose (sugar) from your bloodstream and storing it for later use
Signs of a Sluggish Liver
If your liver is not working as well as it should be, you could notice:
- Yellowing of your skin or eyes
- Upper belly pain
- Bloating
- Swollen legs and ankles
- Itchy skin
- Darker urine than normal
- Pale stool
- Feeling sick to your stomach
- Feeling tired all the time
- Bruising easily
Keep in mind that if you do have liver disease, a product such as detoxifying foot pads won't improve or cure your condition.
Improving Liver Function
Many products on the market - including detox foot pads - claim to remove toxin buildup in your body. This may sound like an easy solution, especially if you just had a weekend of eating rich foods and drinking heavy amounts of alcohol. But you don't need to cleanse your liver.
An easy way to protect this natural filtration system is not to overdo sugary drinks, fatty or fried food, as well as alcohol. These are harder for your liver to process. And the less it has to break down, the more efficiently it can work. Overdoing these types of foods and drinks can also turn into a special type of fat in your liver. Once it's there, it doesn't go away and can damage your liver over time.
Foods that help take care of your liver include fruits and vegetables, whole grains (such as whole-grain bread and brown rice), and lean proteins such as chicken or fish.
Understanding Detox Products
Over-the-counter supplements that claim to detox your body are not approved by the FDA. This means that they haven’t undergone testing or clinical trials to prove or disprove results. Even if you feel better after taking a type of supplement, that doesn’t mean you’ve successfully removed harmful toxins from your body.
Foot detox pads claim to have special ingredients, such as tourmaline crystals, that can emit electromagnetic waves. These are supposed to draw out impurities from your body. After leaving the sticky pads on overnight, you'll probably notice that they change color. So why do detoxifying foot pads turn black if they aren't from toxins? It's actually a chemical reaction. The pads contain wood vinegar, which darkens when it comes into contact with sweat from your feet.