How To Use Essential Oils And 16 Popular Oils For Beginners To Try
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What Are Essential Oils?
Aromatherapy, a holistic approach to healing, uses plant extracts to promote health and well-being.
“The whole idea of doing it is to obtain the purest extract of the plant,” Moise explains.
How Do They Actually Work?
“Aromatherapy works by activating the smell receptors in the nose, which sends messages to the brain,” Caufield says. “The limbic system is the part of the brain responsible for our behavioral and emotional responses and can be influenced by the type of essential oil we use. On the other hand, the hypothalamus responds to these oils by releasing chemicals in the brain called serotonin, which helps in stabilizing mood.”
Diffusing Essential Oils
“Because most people are used to having some kind of scent in their home, whether it from candles, a plug-in or a spray, the switch to a diffuser is not a big one and the easiest for most to implement,” Cattaneo says. “It’s also a great way to allow the benefits of the oil to affect others around them.”
Topical Application
Essential oils can also be applied to the skin directly to treat pain, or for antiseptic and anti-inflammatory purposes, Dr. Wazir says.
Quality Of Essential Oils
Essential oils aren’t regulated by the FDA, so it’s important to do some research on the company or supplier you’re purchasing from, says Moise. Check if the product is Fair Trade and eco-friendly, and go for an essential oil that says it’s therapeutic grade — but still check the ingredients list. “Therapeutic grade” is simply a marketing term, because there’s no organization that oversees the quality of essential oils.
“A true essential oil does not have additives and is pure,” Moise says. “Some brands add carriers which dilute the extract such as grape seed oil, alcohol, jojoba oil, etc. So make sure you read the label — or the product description if you’re buying online — to be sure that it’s 100% pure and free of carriers.”
“The safety of essential oils is directly influenced by their quality,” Cattaneo adds. In the absence of third-party grading or certification, look for a company that ensures the quality of their oils based on test results and experts. Some tests used to check the quality of an essential oil are GC/MS (gas chromatography/mass spectrometer) tests and the organoleptic test.
Health Benefits
“Aromatherapy uses your sense of scent and touch to create therapeutic benefits for the body,” Herrell says. “When used properly, they can be inhaled or applied topically to create physical or emotional benefits, without the use of synthetic ingredients.”
Potential Side Effects
“There’s a lot of conflicting information on the internet about the safety of essential oils and how to use them, including the notion that because essential oils are natural and from the earth, they’re not harmful,” Herrell says. “Essential oils are potent and if they’re not blended correctly or diluted appropriately, they may cause harmful effects.”
Some are even toxic under certain conditions. However, if you use essential oils correctly and as directed, Cattaneo says oils have very few side effects. Still, you should be careful.
“Because essential oils are made from a plant, if a person is allergic to the plant, they will be allergic to the oil,” she explains. “They should also never be used directly in the eyes and ear canal. And if someone is taking medication, they should be aware of the drug’s interactions.”
Essential Oil Contraindications
According to Dr. Wazir, the contraindications of using essential oils include pregnancy and hypersensitivity to any active ingredient of a particular essential oil. Also, essential oils shouldn’t be used for children unless under the specific guidance of your pediatrician. Some essential oils are safe for kids, but many of them aren’t recommended due to toxicity concerns and possible adverse skin reactions and breathing problems. The same goes for pets.
The Best Essential Oils
The best essential oil is the one that meets your needs, so think about why you want to use aromatherapy for your health or well-being.
“I love all essential oils,” says Moise. “I feel the most popular ones are the ones that are easier to use and have pleasant scents — not all essential oils smell good!”
Read on for some of the most popular essential oils, and how they might enhance your life.
Clary Sage Oil
Orange Oil
“When inhaled, it may also help to relieve short-term pain,” Caufield adds.
Rosemary Oil
Rosemary oil is known for helping to reduce stress and boost mental activity, says Caufield.
“The scent of rosemary enhances concentration which increases information retention in humans,” she explains. “Inhaling rosemary oil has also been linked to boosting the immune system by helping stimulate antioxidant activity in the body.”
Lemon Oil
Lemon oil can serve as a pain reliever and is most commonly used as an analgesic, says Caufield. It also helps in easing symptoms of morning sickness and can be a good mood booster when inhaled.
Cinnamon Oil
Lavender Oil
Peppermint Oil
Tea Tree Oil
Geranium Oil
Chamomile Oil
Chamomile oil is another essential oil with a long list of possible benefits. For starters, it’s great for the skin, due to its anti-inflammatory and wound-healing properties, says Moise. It may also help with anxiety, depression, digestive issues and insomnia.
Eucalyptus Oil
Eucalyptus oil has revitalizing benefits for the skin, says Cattaneo. It’s also known to have a calming effect, and to relieve coughing and help promote clear breathing. In fact, it’s been an active ingredient in over-the-counter cough medications for years. For instance, Vicks VapoRub contains about 1.2 percent eucalyptus oil along with other cough suppressant ingredients. And it doesn’t just silence a cough: It can also help to clear mucus from the chest when inhaled as a vapor.
Bergamot Oil
Lemongrass Oil
The benefits of lemongrass oil include supporting healthy digestion, naturally repelling insects and enhancing a soothing massage after a workout, says Cattaneo.
Note that lemongrass oil and lemon oil are completely different essential oils, although they share a lemony scent. Lemongrass oil is steam-distilled from a type of grass native to Asia, Australia and Africa, while lemon oil is cold-pressed from lemon rinds.
Ylang Ylang Oil
Sandalwood Oil
Jasmine Oil
Jasmine oil is another popular fragrance choice. It’s been used in some of the world’s best-known perfumes for centuries, including Chanel No. 5.
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