Imagine if smelling a certain scent, from lemon to lavender, could change your mood, reduce your stress levels, and give you that zen feeling you need. This is the fundamental belief behind aromatherapy, a growing health trend. Although this technique has become more mainstream in recent years, it is worth analyzing its real advantages, disadvantages, and effectiveness. We spoke to experts to understand how smell affects our overall health and well-being. Consider this a 101 guide to creating an aromatherapy ritual.
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What is aromatherapy?
Nova Covington, a certified aromatherapist and CEO of Goddess Garden, says aromatherapy uses botanicals that are distilled from plants. Most often, people diffuse essential oils made from plant oils to create different scents in their homes. At their best, she says, essential oils are pure, unadulterated vegetable oils, highly concentrated extracts made from plants, leaves, citrus peels, and flower petals.
Covington says aromatherapy should be thought of as a holistic healing treatment that uses natural products from Mother Nature to promote vitality, well-being, and health.
Aromatherapy enthusiasts use oils for a variety of purposes, but some popular health purposes in aromatherapy practices include:
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History of aromatherapy
Most cultures throughout history have used native plants for medicinal purposes, and aromatherapy evolved from this knowledge, explains Kelly Fowler, aromatherapy expert and instructor at the Soma Institute. Distillation of essential oils is generally thought to have been invented in the Middle East, but it wasn’t until the 1900s that it became more widely used. Fowler explains that this is largely due to French chemist René-Maurice Gattefosse, who coined the term “aromatherapy” and popularized it.
Does aromatherapy work? Is it safe?
Maybe a friend has claimed that essential oils can solve any health problem. And of course you were skeptical. After all, can we influence something just by smelling it in the air? The answer is complicated. It’s both “yes” and “no.”
As the Mayo Clinic points out, several studies show that aromatherapy can benefit our sleep patterns, help us deal with anxiety and depression, and help people with chronic health conditions and pain. This suggests that it may improve quality of life. That being said, if you have any worrying symptoms, you should always discuss your concerns with a trained medical professional.
Additionally, it’s worth noting that the Food and Drug Administration does not regulate essential oils, so it’s very important to pay attention to the ingredients. “Organic essential oils are distilled into oils, but chemical contamination is prevalent in non-organic products,” Covington warns. Read the back label and ask your dermatologist for advice if you have any questions.
When using essential oils directly on your skin, be aware of your skin profile and condition. It’s best to test your essential oils on your skin or in the bath, as Covington recommends. As long as there is no irritation or irritation, it is okay to apply it as is. Remember: Not all essential oils are safe for your skin, so check before ingesting lemon, lavender, or any other type of essential oil. Fowler also says to be considerate about using essential oils if you take certain medications or have health concerns that may make you more sensitive.
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What are the benefits of aromatherapy?
“One of the big drawbacks of aromatherapy is the idea that it’s a panacea,” Fowler points out. “Some avid DIYers may have a tendency to reach for oils when they should be contacting a medical professional.” Therefore, when dealing with specific issues, aromatherapy may be a good choice. Although it should not be considered your only resource, aromatherapy, when used properly, can provide many meaningful benefits.
Helps you relax.
On nights when your heart is racing, consider diffusing or applying lavender essential oil. This helps calm your senses and reduce distractions, Fowler explains. In fact, she calls lavender’s legendary ability to calm the mind unbelievable but coincidental. According to the story, Fowler applied lavender oil to one of Gattefosse’s wounds after she burned his hand, she said. “He noticed that his hands healed faster if he spilled lavender oil on them,” she continues. “Lavender oil has been shown to act as a cell regenerator; it encourages the body to produce more cells.”
From an aroma standpoint, Fowler says that when we enjoy our own smells, our bodies create a domino effect. “When you enjoy a scent, your pupils dilate and your body produces chemicals that cause the smooth muscles in your blood vessels to relax,” she explains. “As your body goes through the process of vasodilation, your blood pressure drops and your heart rate slows down a bit. This is a signal of calm and relaxation.”
You can sleep more soundly.
If you’re having trouble catching Zzzs at night, you’re not alone. According to the Centers for Disease Control and Prevention, one in three adult girlfriends doesn’t get enough sleep on a regular basis. Part of this may be due to the “monkey mind,” an inability to switch off when jumping into bed, says Dendi Engelman, M.D., FAACMS, FAAD board-certified cosmetic dermatologist and Mohs surgeon. says. But she says practicing aromatherapy daily with soothing oils can go a long way in calming your mind and body, setting you up for optimal rest, and helping you relax when you’re feeling overwhelmed.
“Choose a soothing, soothing scent, like lavender oil, which has been shown to lower blood pressure and heart rate when inhaled,” she recommends. “Add a few drops to your aroma diffuser about an hour before bed.”
Helps manage stress.
On days when meetings pile up and to-do lists never seem to diminish, fighting stress is essential to getting through the end of the day. Fowler says it’s ideal to try specific oils depending on the cause of your stress.
“If your personal stress has an anxiety component, citrus oils, which have been proven to reduce anxiety, may be right for you. If stress makes you feel off-centered or isolated, , tree oils such as frankincense or sandalwood may be suitable. Hope for the best,” she recommends. “If stress makes you feel depressed, opt for something more uplifting, like mint.”
It can increase your energy and concentration.
As Dr. Engelman says, scent is a very powerful sensation and can stimulate surprisingly strong reactions in the body. “Bright, spicy scents like citrus, peppermint, and ginger are energizing, just as lavender promotes calm and relaxation,” she says. “Diffusing these scents promotes focus, alertness, and productivity, making them a great pick-me-up in the morning or during the day.”
She recommends making aromatherapy a part of your daily routine by diffusing energizing oils like citrus, peppermint, ginger, eucalyptus, and lemongrass right after you wake up. “Instead of reaching for caffeinated drinks or sugary snacks when you’re low on energy during the day, try aromatherapy,” she adds.
Promotes deep diaphragmatic breathing.
When was the last time you took a deep breath that completely filled your lungs and relieved you, releasing all the tension in your shoulders? If you can’t remember, aromatherapy can help remind you that you need to take a deep breath. maybe.
“When you smell a scent, you’re already starting the deep breathing process,” Fowler explains. “By introducing the chemicals in the oil into your body, you enhance the deep breathing experience.” “When inhaled, the chemotypes in the oil have different effects.”
And how to get those feel-good compounds into your system? The quickest way is to take deep breaths. According to Fowler, breathing in and out more mindfully and at a slower pace creates a reflexive response that helps lower your heart rate and blood pressure, kickstarts your overall lung capacity, and results in more oxygen and nutrients are taken up.
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