The falling leaves bring sweater weather, time for a good book and a nice cup of tea. Relaxation in the fall months can be cozy goodness. However, stress can make it anything but relaxing. The autumn often means back to school, new routines to adjust to, and holiday stress. Symptoms such as fatigue, headache, sleep difficulties, stomach aches, anxiety, depression, lack of focus or motivation can be brought on by stress. The adrenal glands produce the stress hormones cortisol and adrenaline, which can become too high and cause havoc to our fight or flight response. Relaxation techniques and stress-busting herbs, such as rhodiola and ashwagandha, can help with stress.
Unwinding this fall can be this easy
Sleep Is More Important than You Think!
Sometimes it really is as simple as getting at least seven to nine hours of sleep every night. Sleep helps the mind rest and process the information of the day. Sleep can help boost your mood and maintain a healthy weight. It has been shown to improve memory and attention. Adequate sleep also benefits the heart and curbs inflammation. So, curl up with that book and limit screen-time to relax and get a good night’s sleep!
Stress-busting Exercise
Exercise increases overall wellness, improves mood and is an excellent stress reducer. So, hike that trail, take a walk through your local park, or take that spin or Zumba class you keep meaning to try. Regular exercise reduces levels of the body's stress hormones, including adrenaline and cortisol. The activity also releases endorphins, those feel-good hormones that boost the mood and act as natural pain killers.
Eat Your Stress Away
While you may think that means lots of chocolate ice cream, it is a healthy diet that keeps our stress at bay. Of course, sweets are wonderful in moderation and chocolate is packed with antioxidants; foods that truly provide stress relief include avocados, green tea, swiss chard, carrots, nuts, salmon and other omega-3 rich foods. Feel like you are too busy and stressed to get everything you need to feed your body right consistently? Supplements, especially a multivitamin like Interplexus Adapt, which includes adrenal support herbs for stress, is an excellent way to fill in the gaps. Adapt from Interplexus is designed to help with symptoms of stress, fatigue, lack of vitality, and emotional exhaustion.
Too Much Cortisol?
If cortisol levels (the stress hormones produced by the adrenal glands) are too high, herbs can help to balance them. Ashwagandha is an Indian herb used in Ayurvedic formulas. Ashwagandha has powerful antioxidant properties and is an excellent stress and anxiety reducer. This herb supports normal nervous system functions, improves sleep, and balances normal cortisol levels.
Balance Your Stress Response with an Adaptogen
Rhodiola rosea is an adaptogen herb shown to reduce the effects of stress and fatigue. Rhodiola is traditionally used around the world for its ability to increase physical and mental performance, as well as to balance the body’s stress response system. Excessive and long-term stress can often affect memory function, cognitive function, focus, concentration, and spatial perception. Rhodiola roseamay boost mental functions and provide emotional calming. Physically, rhodiola rosea has also been shown to increase energy, strengthen the body, and fight fatigue.
Practice Gratitude
Thanksgiving is almost upon us and it is the time of the year that we traditionally count our blessings and feel gratitude for what we have in our lives. However, did you know that gratitude can be good for your health? Thankfulness is something that can improve our health and well-being all year round.
It Is Good For Well-Being
Studies show that people who are thankful also have an overall more positive outlook on life. They also tend to spend less time focused on the negative aspects of life because they spend more time being thankful for the good things in their lives.
Teens Mental Outlook
Teens who are grateful are less depressed or jealous of those around them. Gratitude in teens has also been linked to better grades. Thankful teens have higher GPAs according to a 2010 study in the Journal of Happiness Studies.
Your Relationships Can Be Better
Those who are grateful tend to be happier in social situations and can offer more emotional support to their friends and family. In addition, studies have shown that being thankful for your partner can strengthen your relationship because it is linked to a beneficial outcome.
Sleep
According to a study in the journal Applied Psychology: Health and Well-Being, people who wrote down what they were grateful for during 15 minutes before bed slept longer and fell asleep faster.(1)
In addition, gratitude is linked to a positive outlook that can benefit your heart, mind, and immune system because gratitude can help to reduce stress and burn-out which can, in turn, lower immune system function and increase blood pressure.
5 Essential Oils for the Autumn Season
Essential oils have been around for thousands of years and have a shared history with herbal medicine. Aromatherapy has a long traditional use with cultural, religious and medicinal practices around the world. Essential oils can be used for a variety of ailments or mood enhancement, whether that be boosting your mood or calming properties. Essential oils can be applied to the skin, inhaled, or ingested. Fall is an excellent time of the year to add warmer scents to your essential oil routine.
1 Clove Oil
Clove oil is extracted from the flower buds of the clove. It is rich phenylpropanoids and includes the compounds eugenol, thymol, carvacrol, and cinnamaldehyde. Clove oil has been traditionally used since ancient Greek and Roman times as a breath freshener and to relieve toothache pain. It also has strong roots in Ayurvedic and traditional Chinese medicines for oral health purposes.
Clove Oil Uses
- Antimicrobial, antifungal, antiseptic, antiviral and aphrodisiac properties
- Anesthetic mouthwash and gargle
- Toothache relief
- Gum pain
- Mouth and throat infections
- Digestion by relaxing the smooth muscle lining in the gastrointestinal tract
*Since clove oil may cause skin irritations, it is not recommended for aromatherapy use.
2 Cinnamon Oil
Cinnamon oil is derived from the bark of cinnamon plants native to the parts of South Asia. Cinnamon oil has a traditional use for thousands of years and is one of the longest-existing spices in history. It has been used in both Ayurvedic and traditional Chinese medicines traditionally. The active components in cinnamon essential oil are eugenol, linalool, and cinnamaldehyde.
Cinnamon Oil Uses
- Antioxidant, anti-inflammatory, and antimicrobial properties
- Supports normal heart health
- Aphrodisiac – boosting libido and supporting normal erectile function
- Boost hair health and growth
- Curb sugar cravings
- Toenail fungus
- Acne
- Encourages self-confidence
3 Sage Oil
Sage, also known as Salvia officinalis native to southern European regions and Mediterranean sea. Historically, ancient Greeks and Romans considered sage sacred and used it to preserve meat and prevent food spoilage. The name sage comes from the Latin word “salvere” which means “to save” because of its beneficial properties.
Sage Oil Uses
- Antifungal, antimicrobial, antioxidant, anti-inflammatory and antibacterial
- Natural disinfectant
- Supports normal menstruation
- Expectorant
- Constipation
- Oily skin, scalp, or hair
- Wrinkles and sagging skin
- Imparts strength
- Mental focus and grounding
- Chronic tiredness and low stamina
- Spaceyness and memory loss
4 Nutmeg Oil
Nutmeg oil is native to the Molucca islands of Indonesia and is derived from an evergreen tree. Nutmeg oil was traditionally used by the Egyptians for embalming and the Middle Ages as an ointment. The name nutmeg comes from the Latin word “nux and muscat” which translates to “nut and musky”.
Nutmeg Oil Uses
- Reduces pain
- Menstrual cramps
- Indigestion, flatulence, diarrhea, and vomiting
- Support normal blood circulation
- Relieves congestion
- Anxiety and depression
- Mental exhaustion and stress
- Loss of mental focus
- Bad breath
5 Eucalyptus Oil
Eucalyptus oil is from the trees in the plant family Myrtaceae native to Australia and Tasmania. Eucalyptus oil was used traditionally for pain relief, inflammation and respiratory conditions.
Eucalyptus Oil Uses
- Antioxidant, anti-inflammatory, and pain relief
- Boosts immune system
- Sore throat
- Cough
- Congestion
- Seasonal allergies
- Cold sores
- Headaches
- Respiratory circulation
- Cools and regenerates skin
- Disinfect wounds
- Insect repellant
- Lethargy, confusion, and indecision
- Helps with emotional conflict
These are just a few fall scents and oils that you can add to your daily aromatherapy and medicinal routines. Since fall is also a time when immune systems need more support and cold and flu season are approaching; essential oils with properties addressing these concerns are important. Most of all they all set a mood that is cozy, warm and perfect for sweater weather! Discover which one is your favorite.
How to use essential oils
Inhaling essential oils is one of the most popular methods of reaping the medicinal benefits of the these herbs. There are a few methods available.
- Diffuser Essential oils are placed in the diffuser – be sure to read instructions – as they evaporate the scent is added to a room.
- Dry Evaporation Place essential oils on cotton balls or tissue and simply let the oil evaporate in the air.
- Spray Add drops of essential oil to a glass spray bottle with water and spray into the air. Make sure to shake the bottle well each time before spraying.
- Steam Add a couple of drops (1-2) of essential oil to a bowl of steaming water. Place a towel over your head and over the bowl and breathe deeply. This is particularly helpful for upper respiratory and sinus infections.
Other methods to use essential oils
- Topical – make sure to follow instructions for use
- Ingested – make sure to follow instructions for use
Relaxation is important to the mind, body, and soul and taking the time for self-care is important. This is especially so during the autumn months and during the upcoming holiday season when life can become too busy to make healthy choices or easier to be too indulgent. Even taking ten minutes a day to meditate or just practice deep breathing can help calm your mind and keep stress minimized.
References 1. Digdon, N. and Koble, A. (2011), Effects of Constructive Worry, Imagery Distraction, and Gratitude Interventions on Sleep Quality: A Pilot Trial. Applied Psychology: Health and Well-Being, 3: 193–206. doi:10.1111/j.1758-0854.2011.01049.x
