Studies have shown that using essential oils can have a calming effect
Could simply smelling a pleasant aroma relieve stress? That’s the theory behind aromatherapy, an ancient form of healing that continues to captivate our senses today.
Simply put, interest in aromatherapy is on the rise. But does this complementary and alternative medicine stand up to scientific testing and deliver stress-relief benefits? Functional medicine expert Melissa Young, M.D., helps explain.
The benefits of aromatherapy include: The use of aromatherapy dates back thousands of years.
“Aromatherapy has a deep history,” says Dr. Young, “It has been used for health reasons throughout history, and there are many studies and research being done now that show how helpful aromatherapy can be in certain circumstances.”
Common aromatherapy techniques include inhalation of steamed or diffused essential oils, massage, and baths. As a treatment stress and related issues are practiced as follows:
Improves sleep quality – Stress can weigh heavily on the mind and body and keep you up at night, but the calming effects of aromatherapy may help you forget your worries and drift off to sleep.
Want proof? Consider this: Researchers found that lavender aromatherapy reduced stress and improved sleep quality in intensive care unit patients. (Intensive care units are not exactly the most relaxing environments.) Patients who received aromatherapy also had lower blood pressure and heart rates, two vital signs that are commonly elevated by stress. The benefits are seen outside of hospitals, too. A review of 30 studies looking at aromatherapy and sleep quality found that the treatment improves sleep quality by reducing stress, pain, anxiety, depression, and fatigue.
Reduces anxiety – While you’re waiting for surgery, the thought of “having surgery” isn’t exactly a soothing one. That’s why many people feel intense anxiety before taking the long journey to the operating room. Aromatherapy appears to help ease those fears. A review of 27 studies showed that aromatherapy significantly reduces anxiety in patients awaiting a variety of procedures, from cardiac surgery to low-risk surgeries.
“There’s some really good evidence about how aromatherapy can help reduce anxiety before surgery, and we’re now starting to see it used in hospitals,” Dr Young points out.
The scents most commonly used in the studies were lavender, citrus, and rose essential oils. Methods of scent delivery included inhalation and massage.
Enhances mood and relieves depression – Various studies have shown that aromatherapy massage may ease symptoms of depression and improve overall mood. Another study suggests that aromatherapy massage may help reduce the “baby blues” after giving birth.
Aromatherapy massage and inhalation have also been shown to reduce pain during menstruation and improve quality of life.
“We are learning more and more about how aromatherapy can be used as a treatment for a variety of needs,” says Dr. Young. “More and more data is becoming available.”
If you are experiencing symptoms of depression, it is best to consult with a healthcare professional for an evaluation and treatment plan. Home aromatherapy is not a substitute for professional mental health care..
How Aromatherapy Works
Why does simply sniffing certain essential oils have such an effect? The explanation centers on how the brain, and the rest of the nervous system, respond to aromatic stimuli. Essential oils release tiny molecules into the air, which enter your nose when you inhale. Receptors in the nose detect the scent and alert the brain via the olfactory nerve, Dr. Young explains. This triggers activity (including the release of hormones) in parts of the brain that control emotions.
“These scents are one of the reasons why people feel calmer and happier after receiving aromatherapy,” she adds. “These scents affect our brains and nervous systems, which is a really amazing process.”
Which essential oils are good for stress? Essential oils are highly concentrated extracts obtained from flowers, seeds, stems, leaves, and other plant parts. The oils are extracted from plants by means such as distillation, steam, or mechanical cold pressing.
Different oils are effective for different conditions: lavender is often used to relieve stress and anxiety, as are chamomile, clary sage and geranium.
Other variations related to stress relief include:
- Bergamot
- frankincense
- jasmine
- laurel
- lemon
- Chinese
- Patchouli
- Pine
- Rose
- Sandalwood
- Sweet Orange
- Iran Iran
Because essential oils are concentrated and powerful ingredients, they must be diluted with a carrier oil before they can be safely used on the skin during aromatherapy massages or baths. Examples of carrier oils include coconut oil, grapeseed oil, and olive oil.
Should you avoid aromatherapy? Aromatherapy is not recommended for you if you have or have ever experienced any of the following health problems:
“If you have certain conditions, aromatherapy may be a trigger for you,” warns Dr. Young. “In these cases, you should exercise caution.”
If you are pregnant or taking prescription medications, consult with your health care professional before trying aromatherapy, as your health care professional may not recommend the use of certain essential oils or techniques in some situations.
Essential Oil Safety Tips – Some other things to note about essential oils are:
- Essential oils are flammable, so avoid using them near open flames (for the same reason, leaving essential oils in a hot car is also not recommended).
- Do not take orally.
- Limit the use of essential oils around pets and children.
- Avoid applying essential oils to your skin before sun exposure as they may cause photosensitivity.
The purity and quality of essential oils on the market can also be an issue. Although essential oils are used for health issues, they are not regulated as medicines used to treat, cure, or prevent disease. Instead, most essential oils are classified as cosmetics.
To find quality essential oils, start by researching reputable sources, says Young. She recommends looking for products that are labeled “organic” or “therapeutic grade.” Also, check to see if the label lists the Latin names of the oil’s ingredients.
It’s also best to avoid scented products, as they often contain synthetic ingredients. And while everyone loves a bargain, be wary of cheap essential oils (“They’re likely not pure,” says Dr. Young).
If you’d like to try aromatherapy, an ancient yet modern holistic treatment for stress, there’s no shortage of aromatherapy products available, and the market has made it incredibly easy to get started.
But before you begin, it’s important to understand how aromatherapy works and its limitations. Aromatherapy should not be used in place of other medicines.
“Aromatherapy is a complement to conventional medicine,” Dr. Young emphasizes. “Talk to your healthcare provider about whether it’s right for you and your situation. They’re your best bet for finding an approach that’s effective and safe.”
sauce: https://health.clevelandclinic.org/stressed-out-aromatherapy-can-help-you-to-feel-calmer
