Newsletter #4 Water based therapies for Gut health
What is water based therapy? DIY non invasive and invasive water based therapies for beginner, intermediate, and advance levels.
Welcome Back
We are honored to have you back. We are enjoying sharing our learning materials with you. Hopefully, things we shared with you are useful to you. Our request to you that you send in your feedback, questions, and suggestions so that we co-create the amazing newsletter that will be useful for everyone who wants to improve their gut health.
Previous Edition: Water and Gut Microbiome
In the third edition of our newsletter, we went deep about improving water intake for better gut health, importance of hydration, common mistakes we make about drinking water, recommendations about drinking quantity, quality, timing of water. Furthermore, we introduced the concept of habit framework for those who want to start, maintain, and master the art of drinking water for better gut health.
In this edition, we want to take a step deeper and share with you how water can be used for at home therapies at zero cost. Some of the home therapies we list are invasive so we will also identify the risks for you so that you can make a tradeoff for yourself. But yeah, water is an absolutely amazing substance and we can use it for our health benefit.
Water-based therapies for Gut Health
Let’s start with a fundamental question. What is a water based therapy?
Water-based therapy refers to the use of water in various forms and temperatures for therapeutic purposes. This type of therapy can help to improve physical and mental health, hydration levels, circulation, digestion, and skin health.
Water-based therapy in the context of gut microbiome refers to treatments that use water to improve the health of the gut and support the growth of beneficial microorganisms in the gut microbiome. These therapies may include drinking water or other fluids to hydrate the body and improve digestion, or using water in combination with other substances or treatments to promote gut health. Water-based therapies are believed to help eliminate toxins and harmful substances from the gut, reduce inflammation, and promote the growth of beneficial bacteria in the gut microbiome. However, it is important to note that the effectiveness of these therapies for gut microbiome health may vary and it is best to consult with a healthcare professional before trying any new treatments.
We will discuss various water based therapies. We have sequenced these therapies from beginner level to the advanced level. Also, at the same time, from non invasive to the invasive levels.
Baseline
Hydration: Drinking enough water to maintain proper hydration levels is the simplest and least invasive form of water therapy.
We shared in our last newsletter why hydration is important. We won’t repeat the details. You can always revisit it here. But the summary is that drink enough water everyday, sip water instead of gulping it, and keep your urine color slightly yellow or clear ( crystal white means a lot of water and dark yellow means not enough water.)
When we keep our baseline hydration level adequate, that’s a great foundation for health and particularly gut health and diversity of gut microbiome.
Now, assuming that we have a baseline hydration level let’s discuss water based therapies. And let’s start at the beginners level and non-invasive ones.
Beginner Level and Non Invasive
Hydration therapy:
Sometimes when we are constipated or dehydrated after a sweaty exercise or long exposure to heat we may drink a lot of water. There are ways to do hydration therapy.
Before we move further, isn’t hydration and hydration therapy the same thing? It’s kind of confusing isn’t it? So let’s understand the difference.
Hydration refers to the process of replenishing the body's fluids, typically by drinking water or other beverages. It is important for overall health and wellness, as the body needs adequate fluid intake to function properly.
Hydration therapy, on the other hand, is a specific type of treatment that focuses on increasing fluid intake to promote better health. This can include drinking specific fluids, such as electrolyte-rich beverages, to replenish essential nutrients and minerals lost through sweat or illness. Hydration therapy may also include the use of intravenous (IV) fluids, in which fluid is delivered directly into the bloodstream through a vein.
In summary, hydration is a general term that refers to replenishing the body's fluids, while hydration therapy is a specific type of treatment that focuses on increasing fluid intake to promote better health.
For this newsletter, we will skip the IV hydration therapy.
Instead we will focus on drinking a large amount of water in a short period of time to help flush out waste and toxins from the gut.
A brief overview of the why, what, how, when, risks, and remedies to risks for hydration therapy:
Why: Hydration therapy involves drinking a large amount of water to support overall hydration levels and improve health. It is believed to help flush out toxins, improve digestion, support weight loss, and promote a healthy gut microbiome.
What: Hydration therapy involves drinking a specified amount of water within a set time period, usually 2-3 hours, to support overall hydration levels. The water can be plain or infused with fruits, herbs, or spices for added benefits.
How: To perform hydration therapy, start by drinking a large glass of water when you wake up in the morning. Continue to drink water throughout the day, aiming to reach your target amount within the set time period. You can also infuse your water with fruits, herbs, or spices to add flavor and additional benefits.
When: Hydration therapy is typically performed in the morning, before eating or drinking anything else. It can be repeated as needed, but it is important to consult with a healthcare professional to determine the appropriate frequency and amount of water to drink.
Risks: Hydration therapy may not be appropriate for everyone and can cause side effects, such as bloating, nausea, and frequent urination. It may also worsen certain medical conditions, such as kidney disease or heart problems.
Remedies to Risks: To reduce the risks associated with hydration therapy, it is important to start slowly and gradually increase the amount of water consumed. Consult with a healthcare professional to determine the appropriate amount of water to drink and to ensure that hydration therapy is safe and appropriate for your individual needs and health status. Additionally, it is important to stay hydrated throughout the day and to drink water even after completing the hydration therapy session.
For some, drinking plain water may be enough. We can step it up by drinking warm water instead of drinking room temperature water.
Warm water therapy
Drinking warm water on an empty stomach in the morning to help stimulate bowel movement and improve digestion.
A brief overview of the why, what, how, when, risks, and remedies to risks for warm water therapy:
Why: Warm water therapy involves drinking warm water. It helps stimulate circulation, soothe sore muscles, reduce stress and anxiety, and promote better sleep.
What: Warm water therapy involves drinking warm water. The water can be plain or infused with fruits, herbs, or spices for added benefits.
How: To perform warm water therapy, start by heating water to a comfortable temperature, typically around 100-110°F. If drinking warm water, simply drink the water and hold it in your mouth for a few seconds before swallowing. We can also infuse your warm water with fruits, herbs, or spices for added benefits.
When: Warm water therapy is typically performed in the morning in an empty stomach.
Risks: Warm water therapy may not be appropriate for everyone and can cause side effects, such as overheating, dehydration, and skin irritation. It may also worsen certain medical conditions, such as heart problems, high blood pressure, or diabetes.
Remedies to Risks: To reduce the risks associated with warm water therapy, it is important to start slowly and gradually increase the temperature of the water. Consult with a healthcare professional to determine the appropriate temperature and frequency of warm water therapy and to ensure that it is safe and appropriate for your individual needs and health status.
Water with lemon
A brief overview of the why, what, how, when, risks, and remedies to risks for warm water with lemon therapy:
Why: Warm water with lemon therapy involves drinking warm water with fresh lemon juice to promote hydration and improve health. It is believed to help stimulate digestion, support the liver, boost the immune system, and provide a source of vitamin C.
What: Warm water with lemon therapy involves drinking a glass of warm water with freshly squeezed lemon juice first thing in the morning, before eating or drinking anything else.
How: To perform warm water with lemon therapy, start by heating water to a comfortable temperature, typically around 100-110°F. Then, squeeze the juice of half a lemon into the warm water and stir. Drink the warm lemon water on an empty stomach, before eating or drinking anything else.
When: Warm water with lemon therapy is typically performed first thing in the morning, before eating or drinking anything else.
Risks: Warm water with lemon therapy may cause side effects, such as heartburn, indigestion, and acid reflux, especially in people with sensitive stomachs or GERD. Additionally, lemon juice can cause tooth enamel erosion and interact with certain medications.
Remedies to Risks: To reduce the risks associated with warm water with lemon therapy, it is important to dilute the lemon juice with more water, especially if you have a sensitive stomach or GERD. Additionally, it is important to brush your teeth after drinking the warm lemon water to protect your tooth enamel. Finally, if you are taking any medications, it is best to consult with a healthcare professional to determine if there are any potential interactions.
These three are very easy to do at home and see if it works for you. Of course, be aware of the risks and always we must do what’s safe for us.
Now after this gradual increment in the complexity, let’s add a bit more complexity. At times for some of these three may be insufficient. We may need a bit more to stimulate the bowel movement and cleanse our digestive tract.
Intermediate
Shankha Prakshalana:
A brief overview of the why, what, how, when, risks, and remedies to risks for warm water with Shankhaprakshalana:
Why: It is believed to promote gut health, improve digestion, and reduce constipation.
What: Shankhaprakshalana is a series of yoga postures and water drinking techniques that are performed to cleanse the digestive system.
How: To perform Shankhaprakshalana, start by drinking warm water with salt. Then, perform specific yoga postures and continue to drink water until the intestines are flushed. The specific postures and techniques used can vary depending on the practitioner, but typically include forward and backward bends, twists, and inversions.
When: Shankhaprakshalana is typically performed in the morning, before eating or drinking anything else.
Risks: Shankhaprakshalana can cause dehydration, electrolyte imbalances, and nutrient deficiencies if not performed properly. Additionally, people with certain medical conditions, such as heart disease or kidney disease, should avoid this therapy.
Remedies to Risks: To reduce the risks associated with Shankhaprakshalana, it is important to drink plenty of water before and after the therapy to prevent dehydration. Additionally, it is important to work with an experienced practitioner who can guide you through the therapy safely and effectively. If you have any medical conditions, it is best to consult with a healthcare professional before performing Shankha Prakshalana.
After cleansing, we can also give our digestive system time to rest and allow it to recover. Water fasting is an interesting way to make that happen.
Water fasting:
This involves abstaining from food and drinking only water for a specific period of time. It has been studied as a way to improve gut health by giving the digestive system a rest and allowing it to recover.
A brief overview of the why, what, how, when, risks, and remedies to risks for water fasting:
Why: It is believed to improve overall health, promote weight loss, and support the body's natural cleansing processes.
What: Water fasting is a practice where a person consumes only water for a specified period of time, typically ranging from 24 hours to several days..
How: To perform water fasting, simply stop consuming all food and drink only water for the specified time period. It is important to consult with a healthcare professional before starting a water fast, especially if you have any underlying medical conditions or take medications.
When: Water fasting can be performed at any time, but it is recommended to fast for short periods of time, such as 24-48 hours, and to work with a healthcare professional to monitor your progress and health.
Risks: Water fasting can be risky, as it can cause dehydration, nutrient deficiencies, and electrolyte imbalances. Additionally, it can exacerbate certain medical conditions, such as heart disease, liver disease, and kidney disease.
Remedies to Risks: To reduce the risks associated with water fasting, it is important to rehydrate with water or electrolyte-rich beverages after the fast. Additionally, it is recommended to gradually return to solid foods, starting with light and easily digestible foods. If you have any medical conditions or take medications, it is best to consult with a healthcare professional before starting a water fast.
Hydrotherapy:
One form of Hydrotherapy is alternating hot and cold showers or baths, which can be done in the comfort of our own home.
A brief overview of why, what, how, when, risks, and remedies to the risks of hydrotherapy:
Why: Alternating hot and cold showers is believed to stimulate blood flow and improve circulation, which can help improve gut health by promoting the proper functioning of the digestive system.The hot water can also help relax muscles, reducing tension in the gut and reducing symptoms of digestive disorders.Cold water can reduce inflammation, which is an underlying factor in many gut problems.
What: Alternating hot and cold showers is a form of hydrotherapy that involves alternating between hot and cold water during a shower.
How: Begin by taking a hot shower for 2-3 minutes, or until you start to feel relaxed.Then switch to a cold shower for 30-60 seconds.Repeat this process 2-3 times, ending with a cold shower.
When: Alternating hot and cold showers can be done daily or as needed, depending on your individual needs and tolerance.
Risks: Alternating hot and cold showers can be very intense for some people, especially for those with sensitive skin, high blood pressure, or heart problems. Additionally, extreme changes in temperature can cause lightheadedness, dizziness, or fainting.
Remedies to risks: Start with lukewarm water and gradually work your way up to hotter water. If you have high blood pressure or heart problems, it's best to avoid extreme temperature changes and opt for a gentler form of hydrotherapy. If you feel lightheaded or dizzy, stop the therapy and take a break. Drink some water and rest until you feel better before trying again.
In some countries where water is scarce or hot water inaccessible , it may be infeasible to do this. Nevertheless, those who have access to plenty of hot and cold water can try and see for ourselves whether it works.
All of the above are non invasive. Also we don’t need anything else except water and a few other ingredients such as salt, warm water, and lemon that are readily available in our kitchen.
But for ones that we are listing below and invasive and also require a bit of preparation and purchase. In this edition, we don’t suggest where to purchase items required to do these. In future, we will recommend the best quality of products to buy or even recommend healthcare practitioners who can help us do this.
Advanced
Invasive
Enema:
An enema is a procedure that involves introducing water into the rectum to evacuate the bowel. It is used as a treatment for constipation, and may also help improve gut health by removing waste and restoring the balance of gut microbiome.
A brief overview of why, what, how, when, risks, and remedies to the risks of Enema:
Why: Enemas are commonly used to relieve constipation and cleanse the colon of waste. They can also help improve gut health by promoting the elimination of toxins and supporting the growth of beneficial bacteria in the gut microbiome.
What: An enema is typically a bulb syringe filled with water that is inserted into the rectum. The water is then released into the colon, helping to stimulate peristalsis and promote bowel movements.
How: To perform an enema, the person should lie on their side or on their back with their knees bent. The nozzle of the bulb syringe is lubricated and then inserted into the rectum. The water is slowly released into the colon and held for several minutes, usually 10-15 minutes, before being expelled.
When: Enemas are typically performed when needed, usually to relieve constipation or prepare for a medical procedure. It is best to consult with a healthcare provider before starting enema therapy, especially if it is the first time.
Risks: Enemas can be associated with some risks, including dehydration, electrolyte imbalances, and infections. They can also cause damage to the rectum or colon if not performed correctly. Additionally, overuse of enemas can lead to dependency and disrupt the natural function of the colon.
Remedies to Risks: To minimize the risks of enemas, it is important to use only safe and clean equipment, follow the instructions carefully, and not overuse the therapy. If any adverse effects occur, such as abdominal pain or rectal bleeding, it is important to seek medical attention immediately. It is also recommended to drink plenty of water to help prevent dehydration and maintain electrolyte balance.
Basti:
Basti is a form of Ayurvedic enema treatment in which medicated oil, herbal decoctions, or ghee is introduced into the rectum or colon. It is believed to help balance the doshas, stimulate the digestive system, and improve overall health. Basti is usually performed as part of a larger Ayurvedic cleansing and rejuvenation program. The therapy is considered safe when performed under the guidance of a trained practitioner and with appropriate precautions, but there are also risks associated with the procedure that must be taken into account.
Colonic irrigation:
A more intense form of enema, where water is used to cleanse the entire colon.
Colonic irrigation, also known as colon hydrotherapy or colonic lavage, is a procedure in which water is introduced into the rectum and colon to cleanse the large intestine and remove waste. The therapy is performed using special equipment and is typically administered by a trained practitioner.
A brief overview of why, what, how, when, risks, and remedies to the risks of Colonic Irrigation:
Why: Colonic irrigation is sometimes used as a way to improve gut health and address digestive issues, such as constipation, bloating, and sluggishness.
What: The procedure involves the introduction of water into the colon through the rectum using special equipment, and the removal of waste through the same process.
How: Colonic irrigation is performed by a trained practitioner in a special room equipped with a table, a special unit for the water infusion, and appropriate hygiene facilities. The person being treated lies down on the table and a sterile, disposable nozzle is inserted into the rectum. Water is then introduced into the colon and is allowed to circulate and flush out waste.
When: Colonic irrigation should only be performed under the guidance of a trained practitioner and after a thorough consultation to assess any potential health risks or contraindications.
Risks: There are potential risks associated with colonic irrigation, including the risk of infection, dehydration, electrolyte imbalances, and damage to the rectum or colon. It is also not recommended for individuals with certain medical conditions, such as inflammatory bowel disease, diverticular disease, and certain types of cancer.
Remedies to Risks: To minimize the risks associated with colonic irrigation, it is important to choose a reputable practitioner, ensure appropriate hygiene practices, and make sure the procedure is performed with sterile equipment. It is also important to drink plenty of water and replenish any lost fluids and electrolytes after the procedure.
Water detox:
A combination of water fasting, hydration therapy, and enemas, to give the digestive system a comprehensive cleanse.
A brief overview of why, what, how, when, risks, and remedies to the risks of water detox
Why: The benefits of water detox may include improved digestion, increased energy, clearer skin, and a stronger immune system.
What: Water detox, also known as water cleanse, is a method of detoxifying the body that involves water fasting, hydration therapy, and enemas to cleanse the digestive system and remove toxins from the body. It is typically done for 1-3 days and involves consuming only water or water-based liquids and avoiding solid foods.
When: Typically done for a short period, usually ranging from 1-3 days
Risks: Dehydration, electrolyte imbalances, nutrient deficiencies, and for some people, it may not be safe due to underlying medical conditions or pregnancy/nursing.
Remedies to risks: Before starting a water detox, it is important to speak with a healthcare professional to determine if it is safe and appropriate, and to ensure that you are following a safe and effective protocol. It is also important to listen to your body and make adjustments as needed to prevent adverse effects. If any adverse effects occur, it is important to seek the advice of a healthcare professional.
Out of all the water based therapy water detox may be the hardest of all. It will require plenty of rest as well. Also, it is not an exhaustive list. These are the list that we can do at home mostly and some with professional supervision and recommendation. At all of these, we should do things that benefit us and are always safe with us.
Before we end this week’s newsletter edition, we want to list some notable mentions that are beneficial for digestive health, gut health, and gut microbiome.
Notable Mentions
Probiotic-rich drinks: Consuming fermented drinks such as kefir or kombucha can help to introduce beneficial bacteria into the gut.
Ginger tea: Ginger has anti-inflammatory properties and can help to soothe an upset stomach.
Peppermint tea: Peppermint can help to calm the muscles of the digestive system and relieve symptoms of indigestion.
Chlorophyll water: Chlorophyll is a natural detoxifier and can help to improve gut health.
Aloe Vera juice: Aloe Vera has anti-inflammatory properties and can help to soothe an upset stomach.
Bone broth: Bone broth is rich in collagen and can help to improve gut health by repairing the gut lining.
Gut cleansing smoothies: Blending healthy ingredients such as greens, probiotics, and healthy fats can help to support gut health.
Epsom salt baths: Epsom salt can help to draw out toxins and improve gut health.
Saunas: Sweating in a sauna can help to flush out toxins and improve gut health.
Finally, this is the wrap for this week’s newsletter on water based therapies for digestive health, gut health, and gut microbiome.
Next
We will talk about poop. Why is poop an important biomarker for gut health? Poop can signal a lot about our health. How to monitor and use poop to create a feedback loop to improve our health.
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gutsphere Team
Research papers we are reading
Effectiveness of warm water consumption to reduce patient discomfort during colonoscopy: a randomized controlled trial. https://pubmed.ncbi.nlm.nih.gov/19638968/
The intake of warm water before unsedated colonoscopy reduces procedure-related pain and technical difficulty, especially in patients who are young or have irritable bowel syndrome, even though it does not improve the frequency of visible spasmodic events
Effect of Drinking Warm Water on Esophageal Preparation Before Peroral Endoscopic Myotomy in Patients With Achalasia. https://pubmed.ncbi.nlm.nih.gov/35362449/
Drinking warm water dramatically reduces esophageal food retention and significantly improves the quality of esophageal preparation. This simple protocol is quite useful, safe, and cost-effective in the preparation of achalasia patients for POEM.
Effects of lifelong intake of lemon polyphenols(LPP) on aging and intestinal microbiome in the senescence-accelerated mouse prone 1 (SAMP1). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6403313/
LPP has anti-aging effects not only on host health but also on the intestinal environment.
Effect of yogic colon cleansing (laghu sankhaprakshalana kriya, LSP) on bowel health in normal individuals https://www.researchgate.net/publication/336607183_Effect_of_yogic_colon_cleansing_laghu_sankhaprakshalana_kriya_on_bowel_health_in_normal_individuals
LSP has a tendency to improve bowel health.
Fasting challenges human gut microbiome resilience and reduces Fusobacterium, https://www.sciencedirect.com/science/article/pii/S2590097819300035#sec3
Water-only fasting dramatically changed the bacterial community that participants developed more homogenous gut microbiomes during the fasting period.
Scientific Evidence-Based Effects of Hydrotherapy on Various Systems of the Body, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4049052/
This review suggests that hydrotherapy was widely used to improve immunity and for the management of pain, CHF, MI, chronic obstructive pulmonary diseases, asthma, PD, AS, RA, OAK, FMS, anorectal disorders, fatigue, anxiety, obesity, hypercholesterolemia, hyperthermia, labor, etc.
Warm water irrigation for dealing with spasm during colonoscopy: simple, inexpensive, and effective, https://pubmed.ncbi.nlm.nih.gov/12397274/
Although glucagon and hyoscyamine remain options for treatment of colonic spasm, the results of this study suggest that warm water is also effective. It has no side effects and costs practically nothing.
The Microbiome in Health and Disease from the Perspective of Modern Medicine and Ayurveda, https://www.mdpi.com/1648-9144/56/9/462
understand the connection between the microbiome and the many different prevention and therapeutic treatment approaches of Ayurveda.
Disclaimer
Please note that the information provided in this newsletter is for informational purposes only and should not be considered as a substitute for professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, please consult with a licensed healthcare professional. The information contained in this newsletter is not intended to diagnose, treat, cure, or prevent any disease. The publisher and authors of this newsletter assume no responsibility for any adverse effects that may result from the use of the information contained herein.