Is reducing stress as simple as smelling a nice scent? This is the practical theory behind aromatherapy, an ancient treatment that continues to captivate our senses even today. .
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Simply put, interest in aromatherapy is on the rise. The global market for essential oils such as lavender, sweet orange, and cedarwood is estimated to grow to billions of dollars in the coming years.
But does this form of complementary and alternative medicine pass the scientific smell test and deliver stress-reducing results? We ask functional medicine expert Dr. Melissa Young.
Possible benefits of aromatherapy
The use of aromatherapy dates back thousands of years. Hippocrates, the father of modern medicine, thought it was the key to good health. This treatment also has roots in Egyptian, Indian, and Chinese lore.
“Aromatherapy has strong roots,” says Dr. Young. “It’s been used for health reasons throughout history, and a lot of the research and research we’re doing today shows how helpful it can be in some situations.”
Common aromatherapy techniques include inhaling steamed or diffused essential oils, massage, and bathing.
The following methods are used to treat stress and related problems:
improve sleep quality
Stress puts a huge strain on your mind and body, and can make it difficult to sleep at night. However, the calming effects of aromatherapy can help people put aside their worries and get enough sleep.
Want proof? Think about this. Researchers found that aromatherapy using lavender reduced stress and improved sleep quality in intensive care unit patients. (It’s not a very relaxing environment.)
Patients who received aromatherapy also experienced a decrease in blood pressure and heart rate, two vital signs typically caused by stress.
Its effects can also be seen outside of hospitals. A review of 30 different studies on aromatherapy and sleep quality found that this treatment improves ZZZs by reducing stress, pain, anxiety, depression, and fatigue.
reduce anxiety
While waiting for surgery, the thought of “going under the knife” is not very comforting. This explains why so many people experience intense anxiety before making the long journey into the operating room.
Aromatherapy seems to relieve such worries. A review of 27 studies showed that aromatherapy significantly reduced anxiety in patients awaiting surgeries ranging from heart surgery to low-risk surgeries.
The most used scents in the study were lavender, citrus, and rose essential oils. Delivery modes include inhalation and massage.
“There is some very good evidence about how aromatherapy can be used to reduce anxiety before surgery, and we are now seeing aromatherapy being used in hospitals,” Dr Young said. I am.
Boost your mood and relieve depression
Various studies have shown how aromatherapy massage can help reduce symptoms of depression and improve overall mood. Another study suggests that aromatherapy massage may help relieve the postpartum “baby blues” after giving birth.
Aromatherapy massage and inhalation have also been proven to reduce pain during menstruation and improve quality of life.
“We’re learning more and more about how aromatherapy can be used therapeutically to address all kinds of different needs,” says Dr. Young. “There is more and more data available to us.”
If you have symptoms of depression, it is best to see your health care provider for an evaluation and treatment plan. Home aromatherapy is not a substitute for professional mental health care.
Explaining the mechanism of aromatherapy
So how can just smelling certain essential oils cause these results? The explanation focuses on how the brain and the rest of the nervous system respond to aromatic stimulation. Masu.
Essential oils release small molecules into the air that enter your nose when you inhale them. Young explains that receptors in the nose detect scents and alert the brain via the olfactory nerve.
It triggers activity in the parts of the brain that control emotions, including the release of hormones.
“That’s one reason why people feel calmer and happier after aromatherapy,” she added. “These smells affect our brains and nervous systems. It’s a really incredible process.”
Which essential oils target stress?
Essential oils are highly concentrated extracts made from flowers, seeds, stems, leaves, and other plant parts. Petroleum is extracted from plants through means such as distillation, steam, and mechanical cold pressing.
Different oils target different conditions. Lavender is often used to relieve stress and anxiety. The same goes for chamomile, clary sage, and geranium.
Other variations related to stress reduction include:
- Bergamot.
- frankincense.
- jasmine.
- laurel.
- lemon.
- Mandarin.
- Patchouli.
- Pine.
- Rose.
- sandalwood.
- sweet orange
- Iran Iran.
Given their concentrated strength, essential oils must be diluted with a carrier oil to be safe for use on the skin in aromatherapy massages and baths. Examples of carrier oils include coconut oil, grapeseed oil, and olive oil.
Who should avoid aromatherapy?
Aromatherapy is not recommended if you have or are experiencing any of the following health problems:
“If you have certain symptoms, aromatherapy may be a trigger,” warns Dr. Young. “You’d better be careful in such cases.”
If you are pregnant or taking prescription medications, consult your health care provider before trying aromatherapy. In some situations, we may not recommend the use of certain essential oils or techniques.
Essential oil safety tips
Other considerations regarding essential oils include:
- Essential oils are flammable, so avoid using them near open flames. (For this reason, it is not a good idea to leave it in a hot car.)
- Do not take orally.
- Limit the use of essential oils around pets and children.
- Avoid applying essential oils to your skin before going out in the sun, as it can cause photosensitivity.
The purity and quality of essential oils on the market can also be an issue. Despite their use for health issues, essential oils are not regulated as medicines used to treat, cure, or prevent disease. Instead, most essential oils fall under the cosmetic category.
Finding high-quality essential oils starts with research to find a reputable manufacturer, says Dr. Young. She recommends looking for products labeled “organic” or “therapeutic grade.” Also check the label for the Latin name of the oil source.
Additionally, fragrance products often contain synthetic ingredients, so it’s best to avoid them. Everyone likes a good deal, but be wary of cheap essential oils. (“They’re probably not pure,” Dr. Young says.)
final thoughts
There is no shortage of aromatherapy products for those looking to try this ancient yet modernized holistic stress treatment. Markets make it incredibly easy to get started.
However, before you begin, it is important to understand how aromatherapy is practiced and its limitations. Aromatherapy should not be used as a substitute for other medicines.
“Aromatherapy is complementary to conventional medicine,” emphasizes Dr. Young. “Talk to your health care provider about whether it’s right for you and your situation. This is your best bet to find an effective and safe path forward.”
