Alternative medicine enthusiasts have long espoused the power of essential oils, but as their availability (and claimed health benefits) increase, they are becoming more mainstream.
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“Essential oils are amazing. They have so many benefits,” says integrative medicine specialist Yu-Fan Lin, M.D. “It’s all about how people use them.”
Here we’ll look at 11 essential oils, their benefits, and how best to use them.
What are essential oils?
Essential oils are concentrated plant extracts.
“Plants are made up of structural materials and phytochemicals. These chemicals have properties that are beneficial not only to plants but also to humans,” Dr Lin explains.
Because it takes a huge amount of plant material to make essential oils, some essential oils are expensive. For example:
- Approximately 250 pounds of lavender flowers produce one pound of lavender essential oil.
- Approximately 5,000 pounds of rose petals or lemon balm produce one pound of rose or lemon balm essential oil.
“It takes a huge amount of plant material to produce essential oils, making them powerful plant medicines,” says Dr Lin.
Benefits of essential oils
Essential oils can be used in aromatherapy, a type of complementary medicine that uses scent to improve health, or applied topically to the skin.
Research has shown that essential oils may:
- It lifts your mood.
- Reduced stress and increased alertness lead to better work performance.
- Improves sleep.
- Kills bacteria, fungi and viruses.
- Reduces anxiety and pain.
- Reduces inflammation.
- Reduces nausea.
- Relieves headaches.
Below are some common essential oils and their benefits.
Lavender oil
Lavender is Dr Lin’s favourite oil: “It’s gentle and has so many benefits. It can be used in so many different ways,” she says.
Try using it as aromatherapy in the bath or in a diffuser, adding it to water to create a room or body spray, or combining it with a base oil to make a body oil.
Lavender can help with stress, pain, and sleep. “Before disinfectants were discovered, lavender was even used as a cleaning agent in hospitals,” says Dr Lin.
Some studies have shown that the use of lavender oil (and tea tree oil) may disrupt hormones in young boys.
Tea tree oil
According to Dr. Lin, most people use tea tree oil as an antiseptic, antibacterial, and antifungal agent. It can also be used to:
- Acne. “Soak a cotton swab in tea tree essential oil and apply it directly to the acne. This does not need to be diluted, exceptionally,” says Dr. Lin. “It helps heal acne faster.”
- Athlete’s foot and ringworm. “Dilute it in a carrier oil (a base or vegetable oil that helps dilute essential oils, such as coconut oil or jojoba oil) and apply to the affected area.”
One word of caution: Tea tree oil is neurotoxic, so don’t diffuse it if you have small children or animals in the home, Dr. Lin says.
Frankincense Oil
Known as the “king of oils,” frankincense has been shown to help with inflammation, mood, and sleep. Studies have also shown it may help improve asthma and prevent periodontal disease.
Frankincense oil has a woody, spicy scent. It can be used as aromatherapy or in skin creams. Always dilute frankincense oil before applying it to your skin.
Peppermint oil
Peppermint oil is known to:
- It has anti-inflammatory, anti-fungal and anti-bacterial properties.
- Relieves headaches.
- Fight fatigue.
- It lifts your mood.
- Reduces intestinal spasms.
- Supports digestion.
- Supports memory.
“If you have irritable bowel syndrome or stomach inflammation, peppermint tea can also have a calming effect on the stomach,” adds Dr Lin. “It’s very gentle and easy to use.”
If you use oils topically, be sure to dilute them.
Eucalyptus oil
Eucalyptus is a great essential oil to have on hand during the colder months, as it helps open up your nasal passages, relieving congestion and making breathing easier (peppermint oil also has this effect).
It also has antibacterial and anti-inflammatory properties that can help relieve pain and fight the herpes simplex virus.
Use caution when using eucalyptus oil. Always dilute it before applying. Do not ingest, as it can cause dangerous side effects in children and pets.
Lemon Oil
Extracted from the peel of lemons, lemon oil can be diffused into the air or applied to the skin with a carrier oil.
Lemon oil is known to have the following benefits:
- Reduces anxiety and depression.
- Reduces pain.
- Relieves nausea.
- Kills bacteria.
One study also suggests that aromatherapy using essential oils, such as lemon oil, may improve cognitive function in people with Alzheimer’s disease.
Lemon oil is safe for aromatherapy and topical use. However, some reports suggest that lemon oil may make your skin more sensitive to sunlight, increasing your risk of sunburn. Avoid direct sunlight after use. This includes lemon, lime, orange, grapefruit, lemongrass, and bergamot oils.
Lemongrass Oil
Lemongrass oil has a strong citrus scent and is known to help relieve stress, anxiety, and depression.
Its antibacterial properties make it a great natural remedy for healing wounds and killing bacteria, and it has been shown to be effective in preventing the growth of fungi found in athlete’s foot, ringworm, and tinea cruris.
One study found that using lemongrass oil can help lower blood sugar levels in people with type 2 diabetes.
Always use a carrier oil before applying to skin.
Orange Oil
Orange oil is made from the peel of this citrus fruit and can be diffused into the air, applied to the skin with a carrier oil, or used as a natural cleaner around the home.
Orange oil is known to have the following benefits:
- Kills bacteria.
- Reduces anxiety.
- Reduces pain.
Orange oil can make your skin more sensitive to the sun, so be careful before applying it to your skin and going outside.
Rosemary oil
You’ve probably used rosemary to add flavor to your dishes, but rosemary oil also has additional benefits, such as improving brain function, promoting hair growth, reducing pain and stress, elevating mood, and even easing arthritis.
Rosemary oil is safe to use for aromatherapy or applied to the skin with a carrier oil. It is recommended that pregnant women, those with epilepsy or high blood pressure avoid using rosemary oil.
Bergamot Oil
If you’re a fan of Earl Grey tea, you’ve probably had bergamot. This fruity, floral-scented oil can be diffused with a carrier oil or applied topically (though it may make your skin more sensitive to the sun).
Bergamot oil is known to have the following benefits:
- Reduces anxiety.
- It lifts your mood.
- Lowers blood pressure.
Cedarwood Oil
Cedarwood oil has antioxidant and antibacterial properties and its woody scent makes it a popular ingredient in insect repellents, shampoos, deodorants, etc. Cedarwood oil may also help with sleep and anxiety.
Cedarwood oil can be used as aromatherapy or mixed with a carrier oil for topical treatment.
How to use essential oils
Because essential oils are so powerful, Dr. Lin recommends being careful about why and how you use them, and only using very small amounts, usually just a few drops.
“It’s also a good idea not to use it on a daily basis, as your body may get used to it and it may become less effective,” she says.
Here are some ways you can use essential oils:
Spread the word
You can diffuse essential oils, which is a form of aromatherapy.
“It’s a great way to instantly change your mood. When you inhale, the aroma of the oil immediately stimulates your central nervous system, creating an emotional response,” Dr. Lin explains. “It can immediately reduce anxiety and stress responses.”
Mix essential oils with water in an essential oil diffuser and let the magic begin. A diffuser is a device that spreads tiny oil particles around a room so you can breathe them in. Follow your diffuser’s instructions for the right oil to water ratio.
There are a few other methods of aromatherapy too: “Whatever method you choose, make sure to avoid direct contact with essential oils and dilute them first,” says Dr. Lin.
Other aromatherapy techniques include:
- The old fashioned way. Once you open the bottle, take a deep breath of the aroma.
- Dry evaporation. Add a few drops of essential oil to a cotton ball and feel the scent spread.
- Steam inhalation. Add a few drops of essential oil to a bowl of hot water, place your head over the bowl and pull a towel over your head while inhaling the steam.
Dr Lin cautions that aromatherapy may be less effective for older people with dementia or behavioral disorders, which may be because people tend to lose their sense of smell as they age.
Roll directly onto skin
You can also get the benefits of essential oils by applying them to your skin and allowing them to be absorbed into your body, but Dr. Lin warns against applying most essential oils directly to the skin undiluted.
“With few exceptions, it’s best to dilute essential oils with a carrier oil, such as coconut oil or jojoba oil, to avoid skin irritation,” she says.
Some people package their essential oil blends in small rollerball bottles for easy application.
Ingestion
Some people take essential oils orally in teas or supplements, or by placing a drop or two on the tongue.
“Unless supervised by a trained herbalist, I don’t recommend using them in this way because they are very strong and can be harmful,” advises Dr. Lin. “Even a few drops of essential oils can mean ingesting large amounts of plant compounds without knowing it. They can even burn the mucous membranes inside your mouth.”
Some cooking recipes call for essential oils, such as orange, but be sure to check the dosage and follow the directions closely.
Use caution when using essential oils with children, those with weakened immune systems, pregnant women, or elderly people.
“Some essential oils can be harmful to the liver and nervous system if taken in excess. Tea tree oil and eucalyptus oil are known to cause seizures,” warns Dr Lin. “They are also toxic to animals.”
