Essential oils are concentrated plant extracts that have many health benefits. However, it is important to use them properly.
Before adding any essential oil to your diet, be sure it is food safe by checking this list of essential oils that the FDA has deemed generally recognized as safe for cooking. Also, remember that it is a good idea to start small.
Antioxidants
Antioxidants are natural substances that prevent oxidation in the body and protect against cell damage and disease. Essential oils contain a range of antioxidants, including phenolic compounds and monoterpene hydrocarbons like limonene.
They act as reducing agents that stop autoxidation by neutralizing free radicals and by interrupting the chain reaction, or as free-radical scavenging agents that quench reactive oxygen species.
However, when applied topically, some essential oils can irritate the skin if they’re not diluted properly. To minimize this, most people use a carrier oil like coconut or jojoba oil in addition to the essential oil. This helps the oil absorb into the skin and ensures it won’t cause allergic reactions, says Dechen.
Antimicrobial
Essential oils can act as natural antiseptics, killing bacteria. In a study, commercial orange and tea tree essential oils demonstrated antimicrobial properties by inhibiting growth of E. coli and Pseudomonas aeruginosa. They also reduced their ability to produce quorum sensing autoinducers and synthesis of virulence factors.
However, test-tube studies don’t necessarily translate to real-world results. And because there’s no regulation of the purity and quality of these oils, we don’t know what exactly is in each bottle. Moreover, inhaling essential oils can trigger symptoms such as respiratory irritation for individuals with asthma or COPD. Thus, prioritizing safety and proper dilution is crucial. Additionally, consulting a healthcare professional can help you receive personalized advice and avoid any adverse reactions.
Anti-inflammatory
With the rise of antibiotic-resistant bacteria, essential oils are becoming more popular as a natural alternative to treat infection. Test-tube studies show that some oils have antimicrobial properties, including the ability to kill or inhibit the growth of bacterial strains.
However, more human studies are needed to see if these compounds have the same effect in humans. Peppermint oil, for example, is a powerful expectorant and analgesic that can help with breathing conditions like asthma and COPD.
Most people use essential oils topically, blending them with a carrier oil such as coconut or jojoba. But some people also ingest them or vape them. If you’re considering trying these natural remedies, consult with an integrative medicine expert.
Mood-boosting
Essential oils can stimulate parts of the brain called limbic systems, which control emotions and behavior. They can also promote relaxation and relieve stress. Try a calming blend like lavender, chamomile or frankincense for mood-boosting benefits. Or, if you’re looking for an energy boost, try volant’s Energy blend, which contains grapefruit, lime, bergamot and amyris.
You can inhale these oils directly from a bottle or inhaler tube, or add them to a diffuser or apply topically with a carrier oil, such as jojoba or coconut. However, you should never use them as a substitute for your prescribed medications. Instead, talk to your doctor about using them as a complement to your treatment plan.
Pain-relieving
Essential oils have been shown in some small clinical trials to ease pain and promote relaxation. They can be added to massage oil or lotion, used in a steam bath or diffused at home.
Eucalyptus oil has antispasmodic and relaxant properties that reduce back pain, sore muscles, sprains and strains. It also has analgesic properties that help to reduce pain from arthritis.
Inhalation and topical application are the most common ways to use essential oils. You can buy blends specifically formulated for pain relief or try mixing your own. When using essential oils, be sure they are diluted properly (1 drop of pure essential oil for every teaspoon of carrier oil). Never ingest or vape them.
Sleep-inducing
Essential oils may help improve sleep by regulating hormones, slowing pulse and lowering blood pressure. They can also calm frazzled nerves and ease stress.
A few drops of oil can be inhaled directly from the bottle, or diluted with a carrier oil and applied topically to your wrists, temples or behind the ears. The aroma of the oil can affect your mood and promote relaxation, so choose a scent that suits your preferences.
Avoid energizing citrus oils (including grapefruit, sweet orange and lemon), which increase alertness. Instead, opt for calming lavender or Roman chamomile oils. Outten sometimes massages the Balance blend into her soles before bed and says it helps her fall asleep.
