October Health Challenge
Hydration inside and out.
This month we’re concentrating on the special gift of water. It cleanses inside and
out, and has a vital role in assisting our immune system.
We all know that we should drink plenty of water. There is no perfect formula for
how much water we should each drink, because we all have different bodies and
different lifestyles. Some use more energy during the day than others, and would
require more to stay hydrated. One of the basic guidelines is to drink half your
body weight in ounces. So if you weigh 100 pounds, then you should drink 50
ounces a day. That would be a little more than 6 cups. You can also get some of
your water from fruits and vegetables. Obviously watermelon will have more
water than a banana, so use good judgement when counting your fruit towards
your water intake goal each day.
Water is also used externally to help our bodies. Hydrotherapy refers to the
medicinal use of water, including hot tubs, cold water treatments, ice packs,
saunas, mineral springs, hot springs, sitz baths, wet towel applications, water
exercises, and water massage.
Hydrotherapy increases blood circulation, including circulation of the immune
system’s white blood cells. Enhanced circulation and increased endorphins
strengthen the immune system, reduce inflammation, heal injured tissue,
improve well-being and energize the body.
Hydrotherapy also supplies fresh nutrients and oxygen to injured tissue and helps
with the removal of waste products.
This month your challenge is to:
Calculate an estimate of how much water you should drink per day by using
the above formula, and set a goal to drink that amount if you aren’t
already. Remember to count high water fruits and vegetables.
Learn at least one of the 2 hydrotherapy techniques well enough that you
can use them to benefit yourself, a family member or a friend. In other
words, be able to share the process with someone else.
Your bible verses for this month are inside your cup. May God Bless you with His
Living Water that never runs dry
Contrast Shower:
If you need an immune boost, want to combat fatigue, kick the caffeine habit, or just feel
energized, the contrast shower could be exactly what you are looking for!
What Is a Contrast Shower?
A contrast shower (CS) is alternating hot and cold water in a shower. The hot phase always lasts longer than
the cold phase. The contrast shower usually consists of three complete cycles of hot and cold water. With
each cycle it is necessary to increase the temperature of the hot water and decrease the temperature of the
cold water so that the blood vessels continue to respond. Even with just one cycle of alternating hot and cold
shower, the immunity is boosted and sick leave days are reduced .
Benefits:
This tonic hydrotherapy treatment boosts circulation, increases the circulating white blood cells, and may help
to prevent muscle soreness after vigorous exercise. The hot water opens up blood vessels. In contrast, cold
water constricts them. Thus, a contrast shower acts as a tonic for the circulatory system. Short bursts of cold
stimulate the sympathetic nervous system and consequently increase alertness.
The CS may be useful in terminating a migraine headache if given at the very first signs of the migraine. This
treatment is better if done after a massage rather than before a massage.
Cautions & Contraindications:
Individuals who have lymphedema, hepatitis, multiple sclerosis, seizure disorders, atherosclerosis or other
blood vessels disorders, advanced kidney disease, seizures, alcohol or drug addiction, neuropathy, or
pregnancy should not generally use the CS unless they talk to their health care providers first. Very frequent
contrast showers are not recommended for individuals who have hyperthyroidism.
Wait for at least two hours after ingestion of recent medications or drugs or eating a meal before doing any
hydrotherapy, including this treatment. Fragility and serious fatigue are other contraindications.
Warm and Cool Contrast
Use the CS with caution in cases of diabetes and morbid obesity. Sedentary individuals may not respond well
to the cold. A contrast warm and cool shower works better for those who have anemia, are sedentary, or have
hypothyroidism. Adjust temperatures and the length of sprays according to your tolerance.
Equipment Needed:
Here is your checklist for a CS:
bath thermometer
bath mat
washcloth to protect eyes
several towels
a bath blanket to wrap the client after the shower
olive oil
Always have a “waterproof” chair nearby. Be sure a bath mat is in place. Have towels and washcloths
available.
Procedure for Contrast Showers:
Begin the shower at 102-104 F. degrees. Raise the temperature to tolerance. Hold the temperature for two to
three minutes as the patient tolerates it.
Turn cold water on more fully and then turn the hot water off. If you do not tolerate cold water, cool the hot
water down by turning the cold water on more fully while at the same time decreasing the hot water to
achieve a tolerable cool temperature. It is much more effective to have the changes abrupt from hot to cold
and vice versa. Cold should last 30 seconds.
Reverse again to hot water, making it hotter than the first hot. Hold it there for two to three minutes as the
patient tolerates it.
Follow this by a second colder shower. Make it colder than the first. The cold shower should last thirty
seconds.
Reverse to the hot water, up to 114 F degrees (or as tolerated), for one to three minutes. The third hot shower
spray should be hotter than the second hot shower spray.
Follow by straight cold (or as tolerated) for 30 seconds. Rest for 20 minutes afterwards. Be careful not to chill.
Practical Tips:
When giving the contrast shower to yourself, you can focus the spray where you need it the most: on the face
if you have a sinus infection, on the mid back if you are tired, or on sore muscles. Hot water dries the skin. So
apply a little cold-pressed olive oil to your skin (except the soles of your feet as it might cause slipping) after a
contrast shower.
Disclaimer: The information in this article is educational and general in nature. Neither Wildwood Lifestyle
Center, its entities, nor author intend this article as a substitute for medical diagnosis, counsel, or treatment
by a qualified health professional
Hot Foot Bath:
This simple and effective hydrotherapy procedure boosts the immune system, helps to
lower high blood pressure, improves sleep, and relieves pain from congestive
headaches! Discover how it works.
What is the Hot Foot Bath?
The hot foot bath (HFB) consists of placing the feet in hot water (starting at 100 to 104 degrees F) and applying
a cold compress to the head for 15-20 minutes. It is given at temperatures ranging from 100 to 115 degrees F.
This treatment can be given with the patient sitting in a chair or lying down. Either way, you need to protect
the mattress or floor with a plastic sheet.
Health Benefits:
This treatment helps to balance circulation and decrease congestion in the head, lungs, pelvic organs, and
internal organs. The treatment acts as a derivative. A derivative effect happens when heat is applied to a large
area of skin and its effect is to draw blood away from a distant internal organ. A HFB draws congested blood
away from the brain, lungs, and pelvis. If prolonged, it can elevate the body’s temperature which will increase
the mobility of white blood cells. For that purpose, you would want to cover and tuck in a blanket around the
patient so that body heat will not be lost.
Indications for a HFB:
Generally, a HFB helps to relieve congestive headaches, chest congestion, pelvic congestion, stop a nosebleed,
aid relaxation and comfort, abort or shorten a common cold, influenza, and painful menstruation.1 The HFB is
useful for osteoarthritis in the feet if there is no pronounced swelling. We have found at our Lifestyle Center
that the hot footbath, when combined with a fomentation to the kidneys, reduces elevated blood pressure.
Not only does a HFB balance the circulation, it also increases parasympathetic nerve activity.2
Benefits of a Warm Footbath:
CORONARY ARTERY DISEASE AND HYPERTENSION
A warm footbath (WFB) has a temperature range between 92 to 100 degrees Fahrenheit. A WFB can improve
blood flow in the coronary arteries in individuals with mild to moderate coronary artery disease.3 A warm
footbath with red ginger has been found to reduce both elevated systolic and diastolic pressures in elderly
hypertensive individuals.4
WARM FOOTBATH & DIABETES
In a randomized clinical trial of 60 diabetic individuals, a warm footbath that contained 5 liters of warm,
tolerable water with 250 grams of dissolved mineral salts reduced pain from diabetic neuropathy. 5
IMPROVED SLEEP AND TRAUMATIC BRAIN INJURY
Hot or warm footbaths are useful in cases of insomnia. Several studies suggests that when the feet are
warmed before retiring to bed, a person falls asleep faster and the sleep is deeper.6 This could be very helpful
for the anemic patient who has insomnia. A warm footbath can also improve the sleep of those who have the
chronic phase traumatic brain injury.7
Contraindications for HFB:
Circulatory disturbances, peripheral arterial disease
Impaired sensation (neuropathy)
Blood vessel disorders
Swelling in feet and legs
Varicose veins
Skin rashes on legs
Rheumatoid or gouty arthritis in the feet when the joints are “hot” and swollen
Diabetes
Note: Warm foot baths can be tolerated by most diabetic individuals. If there are good foot pulses present,
diabetic individuals can usually tolerate a 102°F foot bath.
Equipment Needed:
Chair
Water bath thermometer
Plastic “sheet” (or try a clean large trash bag)
Foot tub with hot water in it. A five gallon galvanized bucket is ideal.
Bath towel
Blanket
Pitcher with hot water
Small pitcher
Basin of ice water and two washcloths
A hand towel
Extra Tips:
1. It is so much easier to give this treatment in the kitchen or bathroom where running water is available.
2. Be sure the room is warm and draft free. If the room is cool, the effectiveness of a HFB is
compromised.
3. Adding epsom salts to the hot water could help relieve sore feet even more.
4. Adding two teaspoons of mustard powder or 1 teaspoon of powdered ginger per two gallons of water
will increase the vasodilation effect of the HFB. (4)
5. A short cold footbath (five minutes) can reduce uterine bleeding.
6. Giving a hot herbal tea before the treatment will help raise the temperature. This would be important
if the HFB is given to stimulate the immune system.
Procedure for Hot Foot Bath:
1. Cover the bed mattress with plastic sheet under the bottom sheet to protect the bed.
2. Have patient undress and lie down on the bed, covering patient with sheet and blanket. Please keep
patient modest at all times.
3. Fill foot tub ¼ full of water at 103-104 degrees F. For individuals without diabetes, neuropathy,
peripheral vascular disease, the water temperature is gradually increased to 110 degrees F. You may fill
the tub before patient comes for treatment or while patient is getting undressed.
4. Place patient’s feet in tub. See that edge of tub does not touch the calves of the patient’s legs. Be sure
to drape a sheet over the legs in the tub to keep out drafts. Don’t let the sheet dip into the water.
5. Apply cold compress to patient’s head once the person begins to sweat or gets hot. Renew compress
approximately every 2-3 minutes.
6. Have patient put one foot upon the other, moving the feet to one side of the tub of water. Pour in hot
water carefully while mixing with your hand, making it hotter to patient’s tolerance or per doctor’s
orders. Add hot water gradually until the temperature is 110 to 115 degrees F. Always keep one of
patient’s feet in the tub so they may tell you when water is hot enough. You might need to remove
some of the “old water” with a small pitcher before adding more water.
7. Finish the treatment by pouring cold water over feet and dry feet thoroughly. Or, you may dry the feet
without the cold water pour if you immediately place socks on the dried feet. If sweating has occurred,
patient should dry off completely.
8. Have the patient rest in bed for 20-30 minutes. While resting in bed, patient should be covered with a
blanket to keep warm.
9. However, if the patient is still perspiring after he has rested, cool him down with an alcohol rub or a
tepid shower. If the patient is weak, you will need to help him dry off.
10. Please note: If one is just giving the hot footbath for other purposes than for stimulating the immune
system, blankets are not needed.
To view a video clip on how to give a hot foot bath that boosts the immune system, see this link
© 2020 – 2021, Wildwood Sanitarium. All rights reserved.
Disclaimer: The information in this article is educational and general in nature. Neither Wildwood Lifestyle
Center, its entities, nor author intend this article as a substitute for medical diagnosis, counsel, or treatment
by a qualified health professional