The What, Why, and How of Epsom Salt Baths

All the ways to Epsom salt

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Epsom salt is an ingredient used in a soak to treat minor aches and pains. It’s thought to soothe tired muscles and reduce swelling.

As a medication administered intravenously, it can stave off premature birth and alleviate seizures caused by several conditions, including magnesium deficiency, preeclampsia, and eclampsia.

The most popular use for Epsom salt is in baths.

While there isn’t strong, scientific evidence supporting its effectiveness, many people say they feel relief for multiple symptoms by soaking in an Epsom salt bath.

Let’s look at how you can use it.

How to make an Epsom salt bath

Epsom salts dissolve in water. Enthusiasts believe this allows magnesium and sulfates to be readily absorbed into skin. Whether this is sufficient for various treatments or not, Epsom salt is considered safe. It’s also easy to use, easy to find, and inexpensive.

How to do it

There really is no downside to taking a warm bath, although it’s important to check with your doctor first if you have low blood pressure. This is because hot water can temporarily lower blood pressure.

The Mayo Clinic recommends adults use 2 cups of Epsom salt per gallon of warm water. More than that can make the water feel slippery. It may also be drying to your skin.

Lower concentrations you can try are:

• 300 grams (1.5 cups) of Epsom salt to 1 gallon of water
• 1 cup of Epsom salt to 1 gallon of water
• 2 cups of Epsom salt added to your bathtub of water

Soak for at least 15 minutes. If you’re soaking in an Epsom salt bath for aches and pains, make sure not to use water that’s too hot. This might worsen instead of reduce swelling.

Other ways to use Epsom salt in a soak:

• Create a detox bath.
• Create a detox footbath.
• Mix a foot soak for general use.
• Use Epsom salt water in a compress for direct application to sore muscles.

Many Epsom salt advocates believe the amount of magnesium able to enter the body through the skin is sufficient for reducing swelling and relieving aches. It’s also thought that Epsom salts are effective for soothing skin and reducing irritation and itching.

Epsom salt bath side effects

When used as a soak, Epsom salt is generally considered safe.

If you’ve never had an Epsom salt bath, consider testing a patch of skin with magnesium sulfate and water first.

Avoid submerging broken skin in an Epsom salt bath.

Stop use if you experience:

• itchy skin
• allergic reactions, like hives or rash
• skin infection

Why Epsom salt?

A 2017 review of studiesTrusted Source indicates that larger and more methodical studies on topical application of Epsom salt need to be done. One 2005 studyTrusted Source found that magnesium salts can be effective for dry skin and for reducing inflammation. However, the study doesn’t include the number of study participants analyzed.

As a folk remedy, Epsom salt is used on a widespread basis to provide relief for a variety of conditions. These include:

• itching caused by poison ivy
• skin irritation and inflammation
• sore feet
• sore muscles
• sprains
• stiff joints
• stress
• sunburn

Doctors also administer it intravenously. It’s been shown to be effective for these uses:

• control rapid heartbeat
• relieve migraine headaches
• postpone premature birth
• prevent seizures caused by preeclampsia and eclampsia
• reduce swelling in the brain
• treat barium poisoning
• treat muscle spasms and seizures caused by magnesium deficiency

It’s used orally to treat:

• constipation
• low magnesium levels in blood

There’s some evidenceTrusted Source that magnesium taken orally has a positive effect for several conditions, including:

• stroke
• heart disease
• diabetes

It is, however, also possible to take too much magnesium by mouth.

Always check with your doctor before using Epsom salt by mouth. Follow the package instructions exactly. Too much magnesium can cause an irregular heartbeat and low blood pressure

More about Epsom salt

Epsom salt’s chemical name is magnesium sulfate. One story about magnesium sulfate’s takes place in the Epsom region of England. During a drought in 1618, a local cow herder named Henry Wicker bent down to drink from a pool of water in Epsom Common. He found the water acidic and bitter.

As the water evaporated, Wicker noticed white residue left behind and realized after drinking the water that it had a laxative effect. Epsom’s salts became a sought-after cure for constipation for hundreds of years following this happenstance discovery.

In 1755, a British chemist and physicist named Joseph Black conducted experiments on the chemical properties of magnesium sulfate. He proposed that magnesium be classified as an element.

Magnesium is essential for every life form on the planet. In the human body, it’s necessary for muscle and nerve function and maintaining a healthy immune system. It’s also needed to maintain a regular heartbeat, sufficient blood glucose, and strong bones.

The takeaway

Epsom salt baths can be relaxing and soothing. The benefits of a soak in Epsom salt-treated water have not been proven scientifically yet, but many people swear by this folk remedy. There’s very little downside to using Epsom salts in a bath.

Baths in general can be meditative and are a great way to take a break from daily stressors. Epsom salt may help your bath become even more relaxing by soothing tired muscles and easing stress.

You can also try different types of soaks, such as oatmeal baths or plain old bubble baths, to see if you get the same results.

Source:

Medically reviewed by Gerhard Whitworth, R.N. — By Corey Whelan — Updated on April 23, 2020

15 Healthy Staples You Should Always Have on Hand

Throwing together a quick, nutritious meal requires a well-stocked kitchen. However, many popular healthy foods are highly perishable and must be used within a few days, causing many home cooks to burn through their food stores quickly.

Still, you can keep a number of healthy, long-lasting staples your pantry, freezer, and fridge and use them to make nutrient-dense meals and snacks — even when you’re out of your typical go-to foods.

Here are 15 healthy staples that you should always have on hand.

1. Dried and canned beans and lentils

Beans and lentils are amongst the healthiest foods you can eat. Moreover, dried and canned beans and lentils have very long shelf lives, making them a top non-perishable food choice to keep in your kitchen.

In fact, canned beans can be stored in the pantry at room temperature (68℉ or 20℃) for 2–5 years, while dried beans can last 10 or more years. Dried beans have such a long shelf life because they lack the moisture needed to promote microbial growth (1, 2, 3Trusted Source).

In addition to being shelf stable, canned and dried beans and lentils are highly nutritious, offering an abundance of nutrients, including fiber, magnesium, B vitamins, and iron (4Trusted Source).

Try adding black beans, chickpeas, lentils, and kidney beans to chilies, soups, and salads.

2. Nuts, seeds, and their butters 

Nuts and seeds are nutritional powerhouses, providing healthy fats, filling protein, fiber, and an array of vitamins and minerals.

Depending on the type, nuts and seeds can be kept at room temperature for 1–4 months, making them a smart ingredient to store in your pantry (5).

Natural nut and seed butters are long lasting, healthy alternatives to their commercial counterparts, which typically contain added oils and sugar.

Nuts and seeds can be used in many dishes, including oatmeal, yogurt, trail mix, and salads. Nut and seed butters make excellent additions to smoothies and can be added to sauces or spread onto fruits or veggies for a quick, satisfying snack.

3. Grains 

When in a pinch, grain-based dishes like salads, grain bowls, soups, and pilafs make a great choice due to their versatility and convenience.

Depending on the type, grains like spelt, brown rice, amaranth, bulgur, oats, and quinoa can be kept safely at room temperature for months to years, making them a smart choice to buy in bulk (6).

Plus, these grains are excellent sources of fiber and micronutrients, including B vitamins, manganese, and magnesium, and eating them may help protect against conditions like heart disease and certain cancers (7Trusted Source).

4. Frozen fruit and vegetables

Many fresh fruits and veggies, such as berries and greens, are highly perishable. Yet, buying these foods in frozen form allows you to always have nutrient-dense produce on hand.

Nutrition-wise, frozen fruits and veggies are comparable to fresh produce in micronutrient content, making them a healthy and convenient freezer staple (8Trusted Source).

Try adding frozen greens to sautés, soups, and smoothies. Frozen berries can be used similarly to fresh berries and add natural sweetness to oatmeal, smoothies, baked goods, and yogurt parfaits.

5. Honey and maple syrups

Everyone needs a little sweetness from time to time. Honey and maple syrups are natural sweeteners that offer unique health benefits.

For example, raw honey has antimicrobial and anti-inflammatory properties and contains powerful antioxidants. Maple syrup is also rich in antioxidants and contains small amounts of nutrients like magnesium, potassium, and manganese (9Trusted Source, 10Trusted Source, 11Trusted Source).

Honey and maple syrups can be used to add flavor and depth to both sweet and savory recipes. Just remember to use these sweeteners sparingly, as too much sugar from any source can harm your overall health.

6. Apple cider vinegar  

Apple cider vinegar has multiple uses in the kitchen. For example, it’s an effective all-purpose cleaner and can be used as a flavorful addition to recipes like sauces, dressings, and baked goods.

In addition to its versatility, this tangy vinegar is incredibly healthy. Research has shown that it may have antidiabetic, anti-inflammatory, antioxidant, and heart-health-promoting properties (12Trusted Source, 13Trusted Source, 14Trusted Source).

7. Healthy fats for cooking

Certain fats, including coconut oil, ghee, and olive oil, can be safely kept at room temperature for a year or more, depending on the type. For this reason, you can buy these pantry staples in larger quantities so that you always have a healthy fat source on hand (15).

Cooking with these healthy fats helps add flavor to recipes and enhances the absorption of fat-soluble vitamins, minerals, and antioxidants from food (16Trusted Source).

8. Fermented foods

Fermented foods like sauerkraut, kimchi, and pickles are delicious and versatile, and they offer a number of health benefits. Research has shown that they can improve digestive health and may help reduce inflammation and blood sugar levels (17Trusted Source, 18Trusted Source, 19Trusted Source).

Plus, these foods are long lasting, so you can stock up without worrying about food waste. For example, sauerkraut and pickles can be stored at room temperature for up to 18 months (1).

You can enjoy these tangy foods straight out of the jar, or use them as flavorful toppings for salads and other dishes.

9. Spices and dried herbs

To create flavorful recipes, it’s essential to have a well-stocked spice rack. Spices and herbs elevate the flavor of dishes and can come in handy when you’re in a recipe rut.

What’s more, incorporating dried herbs and spices into your diet can promote your health in various ways.

Turmeric, cayenne pepper, rosemary, cinnamon, ginger, oregano, and cumin all offer impressive health benefits and may help reduce inflammation and lower your risk of certain diseases (20Trusted Source).

10. Garlic and onions

Garlic and onions are the backbone of many recipes and favored by both professional and home cooks for their versatility and long shelf life.

Both have also been shown to benefit your health in many ways, and enjoying them regularly may help reduce your risk of various illnesses, including certain cancers, mental decline, heart disease, and diabetes (21Trusted Source, 22Trusted Source, 23Trusted Source).

11. Long-lasting fresh fruits and veggies

Although many fresh fruits and veggies spoil quickly even when refrigerated, there are a number of long-lasting varieties to choose from.

Sweet potatoes, butternut squash, apples, beets, cabbage, spaghetti squash, rutabagas, pomegranate, carrots, and citrus fruits are just some examples of fruits and veggies that can keep for a few weeks or more when stored in the fridge or on the counter.

12. Frozen fish, poultry, and meat

While fresh fish, meat, and poultry are highly perishable, frozen versions of these products will stay edible much longer if they’re kept at the right temperature.

For example, fresh chicken and meat will be safe for up to 1 year when kept frozen (0℉ or -17℃), while fish like cod and haddock can be stored in the freezer for up to 5 months (24, 25).

Having a good supply of frozen poultry, meat, and fish can help you prepare healthy, protein-rich meals when fresh animal protein sources are limited.

13. Healthy condiments

Adding a dash of hot sauce or drizzle of tahini to a recipe can bring a dish from boring to sensational in a matter of seconds.

However, it’s important to choose healthy condiments to stock your pantry and avoid purchasing highly processed sugar-laden products.

Tahini, salsa, coconut aminos, balsamic vinegar, coconut butter, mustard, nutritional yeast, tamari, raw honey, and sriracha are just some examples of multi-purpose condiments that are not only tasty but also healthy.

14. Eggs

Eggs are a versatile food that can be enjoyed at any time of the day. They’re packed with protein and just about every vitamin and mineral your body needs to thrive, which is why they’re often referred to as nature’s multivitamin (26Trusted Source).

Although eggs are considered to be perishable, they can last up to 5 weeks in the fridge (24).

Try making a nutrient-dense veggie omelete or adding a fried egg to oatmeal, salads, or vegetable dishes to boost the protein content.

Purchase pasture-raised eggs if you can. Eggs from pastured hens are not only more nutritious than those of caged hens but also the hens laying them are typically treated much better. They have space to roam outdoors and the ability to partake in normal foraging behavior (27Trusted Source, 28).

15. Full fat yogurt 

Yogurt can be used in a variety of ways in the kitchen, making it a must-have in any well-stocked fridge. It can be enjoyed with berries, added to smoothies, dolloped onto veggie dishes, or used to add creaminess to sauces and soups.

Although many people reach for nonfat and reduced fat yogurt, full fat yogurt is highly nutritious and has been associated with a number of health benefits.

For instance, eating full fat yogurt may protect against heart disease and the development of belly fat, which is a risk factor for many conditions, including diabetes (29Trusted Source, 30Trusted Source, 31Trusted Source).

Most yogurt can be kept for up to 3 weeks in the fridge and even be enjoyed well past its expiration date, as long as it still looks, tastes, and smells fresh (32, 33).

The bottom line

Having your fridge, pantry, and freezer stocked with healthy foods can ensure that you always have ingredients on hand to prepare a healthy, home-cooked meal.

By purchasing a few of the foods listed above during your next few grocery outings, your kitchen will be fully stocked with healthy staples before you know it.

Source:

Written by Jillian Kubala, MS, RD on April 8, 2020 | Healthline