Essential oils are concentrated plant-based oils that offer many health benefits. They can help with sleep, reduce stress and anxiety, ease headaches and aches, and alleviate sinus, cough and cold issues.
However, some individuals should use essential oil cautiously, especially those with underlying respiratory chronic diseases like asthma and COPD. Inhaling certain oils may irritate the respiratory tract and cause wheezing, congestion and shortness of breath.
Aromatherapy
Aromatherapists use essential oils to enhance mood, promote relaxation and encourage sleep. Some research suggests these oils have antibacterial, anti-inflammatory and immune-modulating properties. But experts still need more research to confirm and understand these claims.
Essential oils are scented liquids that manufacturers extract from a variety of plants. They can be used in a number of ways, including inhalation, in baths or applied to the skin. People can also mix them to create customized fragrances.
Inhaling the scent of an oil may stimulate the part of the brain involved in emotions and memories (limbic system). This may explain why some people believe certain smells trigger a positive emotional reaction or help relieve anxiety. However, research is inconsistent.
Cooking
Essential oils can be used to add fresh, natural flavoring to foods and drinks. Because they are so concentrated, only a small amount is needed to impart a rich and delicious flavor profile.
They can also serve as a powerful plant-based alternative to synthetic food additives, providing similar antimicrobial properties to preserve the integrity of foods and drinks. This makes them an ideal natural substitute for chemical preservatives found in commercially-produced marinades, dressings and sauces.
When cooking with essential oils, it is important to use high-quality culinary-grade oils that have been labeled for internal consumption. These oils should be diluted in a fatty oil, such as olive or coconut, before they are added to any food or drink. It is also advisable to add the oil at the end of the cooking process, as heat can cause it to evaporate. For best results, always add a small amount of oil to your food and stir to disperse.
Skin Care
Essential oils are used in perfumes, cosmetics, soaps and air fresheners and for flavoring food and drink. Some people also use them for their purported therapeutic properties, but research into this area is limited and at an early stage (1,2).
It’s important to remember that commercially available essential oils are not pharmaceutical drugs that the FDA (Food and Drug Administration) regulates. Therefore, they cannot be promoted as having specific health benefits (1,2).
For this reason, it’s recommended that people follow the manufacturer’s instructions carefully when using essential oils. Many of them advise diluting the oil in a carrier medium before applying it to the skin. Putting undiluted oil directly on the skin can cause irritation and burns and, in some cases, can be toxic. For example, direct contact with lavender oil can affect the endocrine system in prepubescent boys and lead to gynecomastia (swelling of the breast tissue). It is also possible to overdose on certain essential oils; this can result in vomiting, shock, liver damage and even death, depending on the type of oil and the dose ingested (2,3).
Massage
Massage is a soothing technique used to enhance relaxation, reduce stress and promote healing. It involves stroking the skin with fingers or hands in one direction, increasing blood flow, stretching tissues and dispersing waste products from cells. Essential oils can be used in a variety of massage techniques, including effleurage and deep tissue massage.
Studies show that some essential oils may be antibacterial, antifungal and antiseptic, and have analgesic (pain relieving) properties. However, research on the effects of aromatherapy on pain is limited and inconclusive.
Inhalation of certain essential oil compounds may irritate the respiratory system, causing symptoms such as coughing, nose and throat irritation and shortness of breath. This is especially true for individuals with preexisting respiratory conditions like asthma and COPD. Essential oils with menthol may act as decongestants, but they should be avoided by people with respiratory conditions.
