Aromatherapy has become increasingly popular in recent years; the practice of aromatherapy has been around for over 5,000 years and used traditionally around the world in many cultures including China, India, Greece, and Egypt. Essential oils often used in the healing practice of aromatherapy have also been incredibly trendy in the last couple of years due to people embracing more holistic and natural approaches to their health. Let’s learn more about aromatherapy and essential oils.
What is Aromatherapy?
Aromatherapy is a holistic healing method used to medicinally support wellness in the body, mind, and spirit. Different scents through herbs, flowers, roots, and trees combined or alone as essential oils can invoke many physical, emotional, and spiritual reactions. Many of these healing plants can be used in a variety of ways, including:
- Topically, often used in massage, directly on the skin
- Inhaling directly from a cloth or bottle
- In a warm bath or steam inhalation
- Diffusers – which send the essential oils into the air
The History of Aromatherapy
As mentioned, aromatherapy has a long history going back thousands of years. Across the world, there has been evidence that aromatherapy was important in rituals, healing ointments, medicated oils, poultices, food flavoring, and perfumes.
In India, traditional Indian medicine, or Ayurvedic medicine is one of the oldest in the world and is one of the first holistic medicines. The use of plant extracts has been in texts as far back as 2000 B.C. listing over 700 plants and substances that would be used for religious or medicinal reasons.
Traditional Chinese medicine (TCM) involving the medicinal benefits of plants goes back as far as 2500 B.C. Included in acupuncture, shiatsu, and herbal remedies, TCM and the use of plants centers on the balance of Qi (energy) as well as Yin and Yang. Also, traditional Chinese medicine incorporates the five elements, fire, earth, metal, water, and wood, for healing. Since all citrus fruits originated in China, aromatherapy with citrus scent was brought from Asia.
In Egypt, they used aromatherapy in many forms including incense, medicine, massage, skincare, and cosmetics. Lastly, they used plant extracts in their widely known embalming process of the dead. Since there is no evidence of distillation, Egyptians probably used enfleurage (extraction with cold fat) or maceration (the process of soaking to soften and release juices) to process their plants.
In Greece, Hippocrates, known as the “Father of Medicine” wrote about the medicinal properties of plants, and much was learned from Egypt. He believed so strongly about the healing power of nature he is quoted as saying, “The way to health is to have an aromatic bath and scented massage every day”.
The Greeks, in turn, brought this knowledge to Rome, and plants were used often for hygiene and beauty purposes.
How Does Aromatherapy Work?
According to Mayo Clinic, “Aromatherapy is thought to work by stimulating smell receptors in the nose, which then send messages through the nervous system to the limbic system — the part of the brain that controls emotions.” Essential oils can also be absorbed by the skin and can be used in baths or massage oils.
Essential oils are plant extracts made by pressing or steaming parts of the plant including flowers, bark, leaves, and/or fruit. A single bottle of essential oil can use several pounds of a plant.
Health benefits of aromatherapy include:
- Boosts mood
- Reduces stress
- Increases attentiveness
- Improves sleep
- Kills bacteria, funguses, and viruses
- Reduces anxiety
- Reduces pain
- Reduces inflammation
- Reduces nausea
- Relieves headaches
How to choose an essential oil
Quality is important. When choosing an essential oil make sure the Latin name of a plant is included in the ingredients list. The country it is grown in may also make a difference. Purchase oils from well-known and reputable aromatherapy companies.
Pure essential oils are highly concentrated and can dissolve in plastic bottles. Essential oil usually will come in a dark-colored glass container that is brown or blue to protect the oil and keep its quality over time. If you intend on making your blends – remember you should store them in these types of containers.
What are carrier oils?
Carrier oils are also made from plants, they are used to dilute essential oils and “carry” the oils to your skin. These oils are usually mildly scented or unscented and are used to dilute essential oils for aromatherapy, massage, and skincare.
Coconut oil – used to nourish skin, contains fatty acids and polyphenols and is perfect for massage and skincare oils
Jojoba oil – doesn’t clog pores, absorbs easily in the skin, and is used as a carrier oil for massage, facial moisturizers, and baths
Sweet almond oil – lightweight, absorbs easily, moisturizes the skin, and is used for massage, bath, and soaps
Apricot kernel oil – high in fatty acids and vitamin E, soothes itchy skin and is used as a carrier oil for massage, bath, and hair
Olive oil – high in fatty acids and plant sterols, moisturizes dry skin and used for massage, facial, hair, and soaps
Argan oil – rich in vitamins A & E and fatty acids, helps with dry skin and hair, wrinkles, and skin inflammation
Rosehip oil – high in vitamins A and C, anti-aging, moisturizes dry skin and used as skincare, massage oil, and moisturizer
Avocado oil – high in oleic acid, great for dry skin, and should be avoided if you have acne
Sunflower oil – moisturizes skin, acts as a skin barrier against toxins and helps with irritated skin
Grapeseed oil – easily absorbed by the skin, rich in vitamin E, and reduces wrinkles
Types of Aromatherapy
Calming Aromatherapy
One of the most popular uses for essential oils and aromatherapy is for calming, soothing properties to address stress and anxiety. These calming scents are also important in meditation practices and sleep.
These are some calming essential oils:
Lavender – calming effect on mind and body, lessens anxiety, and reduces stress
Bergamot – reduces stress, promotes relaxation, lowers saliva cortisol levels, and improves negative emotions
Lemongrass – reduces anxiety, promotes relaxation, and decreases tension
Neroli – lowers systolic blood pressure, helps with menopausal symptoms, and PMS
Lemon – reduces anxiety, eases depression, supports sleep, and relieves stress
Yuzu – promotes relaxation, reduces negative emotional stress, and reduces anxiety levels
Frankincense – reduces anxiety, reduces stress, and calming properties
Energetic Aromatherapy
Looking for a way to decrease fatigue and boost your energy levels? Aromatherapy can help you start the day with a little bounce in your step or help you jumpstart your exercise routine.
Peppermint – reduces fatigue and improves exercise performance
Sweet orange – improves athletic performance
Rosemary – boosts mood and improves focus
Lemon – boosts mood
Cinnamon – boosts energy
Grapefruit – boosts energy
Work Mode Aromatherapy
Ever feel that afternoon slump during the workday? Before you reach for that second cup of coffee, try aromatherapy. Some essential oils that can help improve work productivity and focus include:
Eucalyptus– stimulates the brain
Lime – boosts mood and motivates creativity
Rosemary – improves focus, memory, and concentration promotes productivity, and is uplifting
Bergamot – uplifting and purifies the air
Lemongrass – opens your mind, invigorates your senses, awakens, and energizes
Clove – peaceful and grounding – perfect for workplace stress
Cypress – increases concentration
Aromatherapy for cold and flu
Many essential oils have antibacterial and antiviral properties, making them a natural remedy to soothe symptoms of the cold and flu.
Eucalyptus – anti-viral, clears sinuses, suppresses cough, reduces inflammation, and relieves congestion
Peppermint – natural decongestant and helps the bronchial muscle
Rosemary – anti-bacterial and antifungal properties
Tea tree – anti-viral, antimicrobial, and antifungal properties
Kumquat – anti-viral activity, antibacterial and antifungal properties
Oregano – antimicrobial germ fighter
Lavender – boosts the immune system and helps with sleep
Blue yarrow – inhibits respiratory disease-causing microbes
Bedtime Aromatherapy
Another common use for aromatherapy is to help with sleep and relaxation. Aromatherapy has been shown to help reduce stress and helps us get a deeper sleep. Here are a few essential oils best for bedtime:
Lavender – well-known for sleep - but did you know it helps improve the overall quality of rest?
Ylang-ylang – sedative effects, alleviates tension and stress
Marjoram – relieves stress and aids sleep
Frankincense – aids sleep, promotes relaxation and relieves stress
Cedarwood – emotionally grounding and aids sleep
Neroli – relaxes the mind, reduces blood pressure, and eases agitation
Chamomile – reduces stress, soothes anger, and aids sleep
Date Night Aromatherapy
Ignite passion and desire before your next date night, relax with aromatherapy using sensual essential oils. The scent is an important part of romance. Our sense of smell is linked to our limbic system which a primitive part of the brain, associated with emotions and memories. Essential oils that contain aphrodisiac properties that can relax the mind, soothe the body, improve self-confidence, get your circulation going, and tap into the sense that gets you in the mood. Simply with your sense of smell.
Aromatherapy has traditionally been used to boost libido and raising sexual energy. Hormonal balancing oils include:
Sandalwood – increases desire
Clary sage – decreases stress hormones which can put you in the mood
Lavender – aphrodisiac effects for women
Ylang-ylang – used for sexual stimulation and feelings of euphoria
Yohimbe – stimulates blood flow throughout the body
Side Effects and Warnings – Essential Oils
Essential oils used in aromatherapy are not regulated by the FDA – the Food and Drug Administration. Be careful when using and note any issues you encounter, contact your healthcare provider about the risks and benefits of aromatherapy.
Also, essential oils can cause allergic reactions, skin irritations, and sun sensitivity. Use caution when using essential oils around children, pregnant women or when breastfeeding.
