You may have heard of essential oils and all of their miraculous properties used from aromatherapy to healing physical ailments. I’m sure you know at least one person who has tried to convert you to the smell-good-side and buy into the belief that these small bottles of essence work wonders for anything wrong with you or your life. We’ll explore some of these beliefs as well as research behind these claims.
What are essential oils?
Essential oils come from the essence of a plant, which are distilled, then mixed with an oil to create a product ready to be used.
The quality of essential oils can vary greatly depending on the plant, processing, and storage. Pesticides, altitude, soil quality, diluted essential oils, dark or light glass containers, and how long you’ve had essential oils for can all affect the quality.
To tell if you’ve found quality essential oils, read the label! See if the manufacturer lists:
- The true name of the plant
- Its origins, how it was collected
- If your essential oil smells the way you imagined it would.
Another telltale sign is the price- you pay for what you get. Be sure to avoid “fragrance oils”, and ensure your oils come in a dark glass container.
What are they used for?
Scent: Many people use essential oils to freshen up their homes or cars. You can use an essential oil diffuser to let the soothing scents permeate your environment.
Aromatherapy: This is a complementary therapy, and its been around for thousands of years, having roots in China, India, the Middle East, and other countries. Mostly, people use aromatherapy as scent (2) to promote wellbeing and health (mainly through the form of relaxation), but sometimes aromatherapy is used through skin absorption.
Stress: Frankincense oil has been shown to reduce cortisol levels in rats (1). Cortisol is a stress hormone that your adrenal glands produce.
Anxiety: Lavender essential oil has been used to reduce anxiety levels in coronary ICU patients when inhaled for 15 days (3). Furthermore, inhalation of rose and lavender oil showed a decrease in anxiety levels in women post C-section (4)
Headaches & Migraines: There have been many studies looking into the effects of essential oils on headaches and migraines. A review-type study found many articles showing the benefits of using essential oils for migraines by inhibiting neurogenic inflammation*, and balancing vasorelaxation** (5).
Sleep: In the same coronary ICU study mentioned above, inhalation of lavender oil led to better sleep quality (3). Inhaling peppermint oil also showed better sleep quality in cancer patients (6). Plus, lavender oil combined with sleep hygiene improved sleep quality in college students with self-reported sleep issues (7).
Inflammation: A review article looked at 30 studies, and found a common theme. Essential oils may reduce inflammation, especially chronic, by reducing reactive oxygen and nitrogen species and seeing an elevation of antioxidant enzymes (8). It’s thought that essential oils regulate cytokine production (10)
Nausea & Vomiting: There aren’t many quality studies on this topic, but a review article found that people who experience nausea may see a reduction in severity if using aromatherapy (9). However, they couldn’t rule out the placebo effect**** in the treatment of nausea severity either.
Antimicrobial: Antimicrobial effects have been established and seen in essential oils, but it is key to keep in mind that they are weaker than synthetic compounds (11).
Are they safe?
Generally, and when used according to manufacturer’s instructions, yes. Toxicity is seen when essential oils are misused, or ingested (14). Skin irritation can also occur if placed on yourself. Always read the label and follow manufacturer instructions, and test a small amount on an area that isn’t already sensitive before you decide to use essential oils regularly topically.
Phototoxicity is also a concern. This mostly happens when you put citrus based essential oils on your skin, then expose yourself to sun (14). You can give yourself deep burns, so be careful!
Allergic reactions can also be a problem for some people. Being sure to dilute your pure essential oil with a carrier oil (or buy one already made) can reduce the risk of irritation. See a doctor if a reaction occurs.
Avoiding using essential oils on children, especially babies.
How can I use them?
My favourite way to use essential oils (and what I consider the safest) is as aromatherapy by scent, or skin contact. I like to diffuse them in an essential oil diffuser (water vapour or ceramic pots).
Occasionally I will use them on my skin, but only if I’m 100% sure I got my essential oil from a reputable manufacturer. I like to rub a small drop between my palms, lift my hands to my face, and take a big sniff, or combine 2-3 drops of 2 of my fav oils on the soles of my feet and give myself a foot massage. Some people like to rub essential oils on their temples to relieve headaches, I’ve done this as well.
What I have tried and do not recommend is putting essential oils on your face (or any other sensitive area). I’ve had terrible skin irritation that lasts for days and was quite painful. (Tea tree oil is the exception, but ensure it is diluted and made specifically for facial application)
Common essential oils and their uses (15):
Lavender: calms the nervous system, reduces anxiety, may lower blood pressure
Orange: immunity booster, reducing anxiety, soothing the nervous system
Eucalyptus: nasal congestion (this is one of my fav scents!)
Frankincense: antimicrobial, reducing anxiety, soothing the nervous system
Peppermint: anti-inflammatory, antimicrobial, expectorant
Tea tree: acne, athlete’s foot, nail fungus (16)
Bottom line
Do not ever ingest essential oils.
Buy quality essential oils.
Use them as you like as aromatherapy to soothe and relax.
You can find cool recipes on the internet for homemade cleaners!
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6612361/
https://www.takingcharge.csh.umn.edu/explore-healing-practices/aromatherapy/are-essential-oils-safe
https://www.nccih.nih.gov/health/tea-tree-oil
Terms:
* “Neurogenic inflammation is a form of inflammation (redness, heat, swelling, pain) initiated by activation of peripheral nervous system c-fiber neurons rather than by immunological events [75]. The neuronal activity leads to neuropeptide release and inflammation at sites different from the original stimulus. Substance P is one of several peptides that mediate this process”. Carol M Baldwin et al, Women and Health 2000 (https://www.sciencedirect.com/topics/medicine-and-dentistry/neurogenic-inflammation#:~:text=Neurogenic%20inflammation%20is%20a%20form,different%20from%20the%20original%20stimulus.)
** “Reduction of vascular tension”. Marriem-Webster (https://www.merriam-webster.com/medical/vasorelaxation#:~:text=Medical%20Definition%20of%20vasorelaxation,%3A%20reduction%20of%20vascular%20tension)
*** “Cytokines are small secreted proteins… Proinflammatory cytokines are produced predominantly by activated macrophages and are involved in the up-regulation of inflammatory reactions (13)
**** “Anything that seems to be real medicine but isn’t”. A “fake” treatment. Web MD (https://www.webmd.com/pain-management/what-is-the-placebo-effect#1)
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