Essential oils may seem like a trendy, modern trend, but they are actually ancient healing tools that have been used for centuries. Inhaling the scent of these highly concentrated plant extracts can help with everything from anxiety and insomnia to pain, nausea and stress.
They can also be added to food or drinks as a natural flavoring, but only using safe ones that are food-safe.
How to use
Essential oils can be used in many ways. Inhaling them directly from the bottle is one of the most common and effective methods – just place a few drops on your palms, cup them over your nose and inhale deeply. Alternatively, add a few drops to your favourite diffuser or humidifier.
Topical application is another great way to use essential oils, and it’s the most direct method for immediate effects. Just make sure you dilute the oil with a carrier oil such as coconut or jojoba before applying to the skin, and apply it sparingly, especially to sensitive areas.
It’s a good idea to check with your doctor before using essential oils, particularly with children, people with weakened immune systems and pregnant women. It’s also a good idea to consult an aromatherapist, who can help you choose the right oils and apply them safely. Make sure you only purchase high-quality, pure oils and that they haven’t been tampered with in any way.
Safety
Essential oils can be a powerful health tool but it’s important to use them responsibly. If used incorrectly, they can irritate the skin or respiratory tract. If you’re concerned about your ability to use oils safely, consider working with a trained aromatherapist. You can also self-report any adverse reactions on the Tisserand Institute’s Adverse Reaction Database.
It’s important to prioritize safety, proper dilution and individual response when using essential oils, especially for internal applications. It is a good idea to store all essential oils in a dark glass bottle and keep them out of the reach of children. Ingestion of undiluted oil can lead to poisoning, with common culprits being tea tree Melaleuca alternifolia and eucalyptus Eucalyptus spp.
Diluting
Essential oils are so pure and powerful that they need to be diluted before they can be applied to the skin. This is why the oil bottle will always have a warning saying “dilute before use”.
Undiluted essential oils can be abrasive to the skin and can cause reactions like itching, irritation and redness. Similarly, inhaling undiluted essential oils can cause respiratory problems for people with sensitive lungs.
In addition to safety, dilution reduces the cost of the oil blend, increases the amount of oils you can get out of one bottle and allows you to customize your aromatherapy experience.
There is no ‘one size fits all’ when it comes to diluting, as people have different sensitivities and tolerances. However, in general a good rule of thumb is to start with a 2% dilution and adjust accordingly. This dilution will be safe for most, including children, pregnant women and the elderly. For those with sensitive skin, you may need to go even lower.
Cooking with essential oils
Essential oils can be used in the kitchen as an easy and powerful way to add flavor and health benefits to any meal. They can also save time and energy compared to chopping, slicing and measuring herbs and spices.
Because they are so concentrated, it takes just one or two drops of a food-safe oil to have a significant flavor impact. You can use them in soups, stews, sauces, meat dishes and salad dressings.
Using a high quality oil is important when cooking with them. Make sure to choose ones that are labeled for internal use and come from a reputable company that supports local farmers.
It’s important to remember that not all essential oils are safe for ingesting, so only use those specifically designed for cooking. And remember to start small – you can overpower a dish easily with too much oil. Start by adding a few drops and taste as you go. Then experiment with new recipes!
