Benefits of Chinese Foot Baths

Foot Baths are an Ancient Chinese practice of soaking your feet in hot water and herbs before bed each night. It is believed to have many health benefits, that of which change with the seasons. In Spring, foot baths tone the Yang (energy), and prevent the depletion of Qi (life force).

Traditional Chinese Medicine (TCM) teaches that if the human body were a tree, the head is the branches, the body is the trunk, and the feet are the roots, so in order to treat our illnesses, we must water our roots. Seeing as how one quarter of the body’s bones are in the feet, as well as 72,000 nerve endings and 6 meridians, it is important to consider and take care of our feet for overall well being.

Foot baths also increase circulation, which is highly beneficial in colder regions. Soaking your feet increases the heart rate the same way as exercising, which is helpful for those who are physically inhibited. Cardiovascular activity is essential for our body to process efficiently, so foot baths are highly effective for those with more sedentary lifestyles.

How to do at home:

There are several stages to the foot bath process, and the real healing begins after several baths. If one struggles with poor circulation, the first few baths might only warm the feet. After several baths, if circulation improves, one will feel the heat from the bath rising up the legs, through the body where one might feel an increase in heart rate, to the head. At this point, one may start sweating, and this signals the end of the bath session. To do this at home, follow the steps below.

1. Boil water to 104℉, or a comfortable temperature, with desired herbs

2. Pour liquid into foot bath- use any container that holds water and that your feet can fit in

3. Soak feet before bed for 20 minutes, or until you break a sweat

4. After soak, dry your feet and keep them warm

Common foot bath herbs:

Herbs, salts, and oils enter the bloodstream through the skin and affect our systems with their terpenes, alkaloids, and volatile oils. Their medicinal properties are only effective if there is significant blood circulation, which comes from the warmth of the bath opening the pores. Below is a list of herbs and salts to use for a soothing Spring bath soak:

• Epsom Salt: alleviates constipation, relieves pain, reduces fatigue, improves sleep

• Himalayan Salt: relieves pain

• Ginger and Dandelion: good for flu relief

• Mugwort: promotes blood circulation, relieves pain, soothes menstrual cramps, regulates qi

• Chrysanthemum: anti-inflammatory and anti-bacterial, relieves stress, sadness, anger

• Skullcap: relieves tension headaches

Conditions foot baths can treat:

• Insomnia

• Bunions and athlete’s foot

• Colds

• Eczema and other skin allergies

• Joint pain

• Heart disease

• Menstruation

• Alzheimer’s

• Gastrointestinal disease

• Kidney disease

• Constipation

• Sexual appetite

Long-term health benefits:

• Reduce fatigue

• Calm the mind and improve sleep quality

• Lower blood pressure

• Improve skin condition and beauty

• Strengthen muscles and bones

• Increase blood circulation

Do NOT do foot baths if:

• You are pregnant

• Have metastatic cancer

• Have an active infection

• Have a disease made worse with increasing circulation

• Have had recent surgery/have an open wound

References:

“Benefits of a TCM Foot Bath”. Retrieved from https://www.susannekaufmann.com/blogs/journal/benefits-of-a-tcm-foot-bath.

“DIY Chinese herbal foot soak”. Retrieved from https://acupuncturefitzroy.com/2019/06/02/herbal-foot-soak/.

“History of the Foot Soak”. Retrieved from https://naturallylondon.com/blogs/from-feet-to-face/92107590-first-post.

“How Chinese Foot Baths Can Improve Your Health”. Retrieved from https://daoistgate.com/how-chinese-foot-baths-can-improve-your-health/.

“Treating Chronic Pain with Tibetan Foot Soaks”. Retrieved from https://valleyhealthclinic.com/tibetan-herbal-foot-soaks/.

“Why do Chinese people love foot bath?” Retrieved from https://wuhealing.com/blog/2020/9/16/why-do-chinese-people-love-foot-bath.

Why is Good Tea So Expensive?

With hundreds of varieties to choose from, tea is the most consumed beverage in the world. There are varying costs to tea as well, and it is important to understand how the difference in cost indicates the quality of the tea.

What makes a high quality tea?

There are many factors that contribute to the quality of a tea, the first being how the leaves are processed. Whole leaves retain more of their nutritional value and flavor, and the best leaves are hand picked by experienced laborers instead of machines. Machine harvesting may be faster and more affordable, but yields a lower quality product. Bits of stem and less desirable parts of the plant get mixed together, and that changes the quality and flavor of the tea.

Tea sold as loose leaf tends to be more expensive because the leaves are whole, whereas tea sold in bags or sachets tends to be less expensive because they contain the machine harvested, smaller bits that are less desirable. It is possible to purchase high quality tea in sachet form, and to do so, it’s a good idea to purchase from a company that is involved in the sourcing, blending, and packaging of the tea as close to home as possible to ensure high quality standards are being met.

Tea processed and packaged abroad is less reliable because of quality dilution, loss of aroma, and a shortened shelf life. Poor processing—which includes picking, steaming, drying, or roasting—can ruin the flavor of the tea, whereas the best processing comes with better equipment and expertise. Laborers will roast leaves by hand for 8 to 10 hours a day to ensure the best results.

Location and Environment

The flavor of a tea comes not only from the particular plant variety, but also its growing environment. Teas grown at higher elevations cost more than teas grown at sea level because they are less affected by weather, changes in temperature, and pollution. Each of these factors alters the quality of air and soil, which changes the flavor profile of the plants. Farms positioned more remotely have cleaner air and soil than those situated closer to a city.

Tea plantations situated at higher elevations, like up the side of a mountain, as is common in parts of Asia, are also harder to access, and are potentially more dangerous to harvest from. While the remote locations benefit the tea, they also have higher labor costs.

Labor Expenses

Hand picking tea comes at a higher cost because the laborers need to be compensated for their time and expertise. Usually, when tea is less expensive, it means that the leaves are grown on a large plantation with high yield, but harvesting is done cheaply either by machine, or by laborers who do not receive fair compensation.

Higher quality tea tends to come from smaller farms that value higher production standards. Smaller farms means more control over crops, higher labor cost, and more precise processing. Purchasing tea fair trade is a great way to ensure that the tea you are purchasing is high quality because you know you are paying for human expertise and not a machine.

Good Brands and Where To Buy Them

These popular brands are easily accessible at most groceries stores in the United States and are either organic, fair trade certified, or both.

- Rishi Tea

- Mountain Rose Herbs

- Numi

- Equal Exchange

- Guayaki

- Traditional Medicinals

Spring Teas

With the return of Spring comes the promise of new beginnings, and new blooms. Floral flavors like Hibiscus, Rose, Chrysanthemum, and Dandelion, as well as fruity flavors like Blueberry and Elderberry, will delight whether enjoyed warm or cold.

- Rishi Scarlet Loose Leaf

- Equal Exchange Organic Hibiscus

- Numi White Rose

- Guayaki Revel Berry Organic Yerba Mate

- Mountain Rose Herbs Blossoms of Health Tea

- Traditional Medicinals Dandelion Detox Tea

Resources:

Demarest, Abigail. “Is Good Tea Worth It? Experts Explain the Difference”. Retrieved from https://www.huffpost.com/entry/difference-between-cheap-and-expensive-tea_l_60087a9cc5b62c0057c29f85.

Falkowitz, Max. “Why Great Tea Doesn’t Come Cheap: Digging into the High Mountain Economy”. Retrieved from https://www.seriouseats.com/tea-economics-pricing.

Stone, Daniel. “The World’s Top Drink”. Retrieved from https://www.nationalgeographic.com/culture/article/the-worlds-top-drink.

Tea Association USA. “Tea Fact Sheet 2019-2020” Retrieved from http://www.teausa.com/teausa/images/Tea_Fact_Sheet_2019_-_2020._PCI_update_3.12.2020.pdf.

“11 Organic and Fair Trade Teas We’re Sipping On” Retrieved from https://www.thegoodtrade.com/features/fair-trade-organic-tea.

“12 Best Organic Tea Brands to Reap the Most Health Benefits”. Retrieved from https://twigscafe.com/10-best-organic-tea-brands-to-try-in-2021/.

“How to Identify Quality Tea”. Retrieved from https://www.pureleaf.com/us/how-to-identify-quality-tea.

Understanding Your Body's Sleep-Wake Cycle

Most living things have a 24-hour body clock, and the body’s circadian rhythm is tied to it. When we sleep and when we wake up is regulated by our circadian rhythm. It is tightly linked to the rotation of the earth and gets reset every day by the sun’s light-dark cycle. Although we don’t have total control over our body’s circadian rhythm, there are a few things you can do to ensure a better night’s rest.

Dim the lights before bedtime

Your circadian rhythm is influenced by outside factors like light and dark. Dimming the lights helps signal to the body that it’s time to go to sleep. As the lights dim, our bodies start to naturally produce the sleep hormone, melatonin, which is secreted by the pineal gland in response to the darkness.

Reduce your exposure to blue light

Blue light shifts our sleep rhythm and tricks us into thinking we are still meant be awake. In addition to shifting our circadian rhythm, spending time on our devices can trigger the release of dopamine, the hormone that makes us happy… making it harder to put our phones down and fall asleep.

Wake up and fall asleep at the same time every day

Here’s looking at you weekend! Yes, even on the weekend. An inconsistent sleep schedule is confusing to your circadian rhythm. Getting up and going to bed at the same time each day helps us synchronize our biological clocks.

Expose yourself to bright light first thing in the morning

Sunlight creates increase alertness ,and it signals to our bodies that it’s time to get up . If sunlight isn’t available first thing when you wake up (like in the winter), turn the lights on bright.

Try a natural sleep aid

CBD:

• has a calming effect on the nervous system

• can alter mood because it affects the serotonin system

• reduces anxiety, which can contribute to poor sleep quality

Valerian:

• Helps manage anxiety + insomnia

Chamomile:

• An herbal remedy with a calming effect

• Helps you feel more prepared for sleep

Melatonin:

• Hormone produced by the pineal gland in the center of your brain and is responsible for regulating your body’s circadian rhythm

• Decreases the time it takes to fall asleep

Magnesium:

• Activates your parasympathetic nervous system, the system responsible for getting you calm and relaxed

• Regulates the hormone melatonin, which manages your natural sleep cycle

***Always consult your doctor first before taking any supplements***

Don’t be too rigid

Nobody is perfect, but it’s important to use these tips as a guideline. If you want to identify your circadian rhythm, try observing your body’s natural wake time by not using an alarm for a few days or even a week.

References:

“How to Wake Up For Non-Morning People.” Retrieved from https://www.headspace.com/sleep/how-to-wake-up-for-non-morning-people.

“Circadian Rhythms and Circadian Clock.” Retrieved from https://www.cdc.gov/niosh/emres/longhourstraining/clock.html.