TTF #42 - The health benefits of a foot bath.

In TCM there are many health benefits of using a foot bath. For example it can help you sleep better, help you relieve stress, help you deal with fatigue etc. So in this episode we'll be going through how foot baths work, what they are good for, how to prepare a proper foot bath and what are the things to take note of. How to prepare a foot soak Ensure your pail is cleaned well before starting the foot soak. Wooden pails are the most ideal for foot soaking. The best time to perform a foot soak is around 9pm at night. Duration of a foot soak should be around 15-20 mins and not too long. Temperature of the foot soak should be around 40°C and not too hot that it burns your skin. For reference, this temperature should be around a warm shower temperature, or the equivalent of two big scoops of cold water to one big scoop of hot water. The water level of your foot soak should be high enough to reach the middle of your calves, or at least cover your ankles. You may want to add some ingredients in like Chinese Mugwort (50-100g),  Fresh Ginger (use half a portion of a average sized ginger, peel of skin, boil and simmer in small pot for 20 mins), Bai Jiu (one table spoon). Stay relaxed during the foot soak and avoid distractions like reading, using your phone, or watching TV to get the most benefit. During the foot soak, you ideally want to start sweating a little from your forehead or back. You should however stop the foot soak if you start sweating excessively. Wait at least 30 mins after a meal before doing a foot soak to avoid indigestion. Do not go to bed immediately after a foot soak. Cover your feet with a pair of socks, and wait for your body temperature to cool down before going to bed. Foot soaking can be done 3-5 times a week, or even daily. Things to take note: Foot soaking is not recommended for young children (may loosen ligaments in the foot and affect development). For pregnant women and women on their periods, a foot soak with warm water only will suffice. Avoid adding any herbs into your foot soak. Individuals with decreased skin sensitivity (eg. diabetics) should monitor the temperature of the foot bath closely to avoid being burned. It is best to get someone else to test out the water temperature first or use a thermometer. Individuals with allergies to certain herbs should avoid using these herbs in their foot soak. Individuals with blisters, open wounds, or skin conditions like eczema should avoid using a foot soak. Individuals with varicose veins should avoid using a foot soak. The elderly, as well as individuals with a history of cardiovascular disease, should carry out their foot baths with a lower temperature and shorter duration. If you start feeling giddy, weak or start to have heart palpitations, stop the foot bath immediately and lie flat on your back to rest.