by Laura Xie
Disclaimer: Please do not use essential oils or other ‘alternative medicines’ as replacements or supplements to conventional medicine. Consult a physician before use.
Because COVID-19 trapped us inside our houses, many of us have found ourselves occupying our time with new, entertaining hobbies and activities, ranging from reading heaps of novels to crocheting blankets. This quarantine, I’ve begun using essential oils in a practice called aromatherapy. You’re likely familiar with essential oils because of their recent uprisal in popularity. But, why have they gained so much traction? Many people have been turning to natural remedies, such as essential oils, to alleviate discomfort. Essential oils are widely available and accessible; they can be found in most retail chain stores and can be used right at home. There’s also a lot of freedom in aromatherapy since essential oils possess a variety of usages and benefits that are suitable for anyone.
However, skeptics question the legitimacy of essential oils. Do they really fulfill the plethora of benefits towards an individual’s physical and emotional wellbeing that users swear by, or are they just typical perfumes disguised as medicine?
What Are Essential Oils and Aromatherapy?
Essential oils are “compounds extracted from plants” [8] from processes such as distillation through steam and water or cold pressing. The compounds obtained produce the fragrances. Applying essential oils to the skin allows for the plant chemicals to be absorbed. Inhaling the oils stimulates your limbic system, the part of your brain associated with behavior, emotion, and memory, and explains why smells can trigger memories or emotions. The limbic system can also control your breathing, heart rate, and blood pressure, all of which are said to be affected by essential oils [1].
Aromatherapy is the practice of using essential oils to promote physical and mental health [5]. As stated directly in the name, aromatherapy is simply therapy through the aroma or fragrances of essential oils.
How Are They Used and What Are the Benefits?
There are a multitude of ways to use essential oils in aromatherapy. These include: “diffusers, aromatic spritzers, inhalers, bathing salts, body oils, creams, or lotions for massage or topical application, facial steamers, hot and cold compresses, clay masks” [5], and aromatherapy accessories such as necklaces and bracelets that are infused with the oils [1]. Any essential oil that is topically applied, or, in other words, comes in contact with skin, must be diluted with a carrier oil because essential oils can cause irritation in their completely raw, highly concentrated form [5]. Coconut oil, sweet almond oil, jojoba oil, and grapeseed oil are some of the most well-known carrier oils. Essential oils can also be mixed to create a bouquet of aromas, and it’s completely up to the individual to create and customize their own essential oil recipes or combinations.
Regardless of the way you choose to use them, all of the methods deliver the benefits of essential oils. Essential oils can enhance both physical and emotional wellbeing. They have been recorded to alleviate inflammation, headaches and migraines, insomnia, and depression. The list of benefits continues, but these conditions will be the ones I focus on.
Inflammation
Studies have suggested that essential oils can reduce inflammation. A study performed on a mouse has shown that the ingestion of thyme and oregano essential oils help to relieve colitis, a disease classified by the inflammation and formation of ulcers in the inner lining of the colon [3]. The oils had “decreased the mRNA levels of pro-inflammatory cytokines” [6]. However, t the actual effectiveness of essential oils on inflammation is still unknown because few human studies have been conducted to test these anti-inflammatory benefits [8].
Headaches and migraines
An abundance of research has indicated that certain essential oils have been helpful in reducing headaches and migraines. In a study by [insert whatever study details here], patients diagnosed with migraine headache were divided into two groups: one was asked to inhale lavender essential oils and the other was asked to use liquid paraffin. Both groups recorded their headache severity after performing the test. Out of the 129 headache attacks, 92 positively responded to the lavender essential oil, but out of the 68 headache attacks, only 32 responded to the placebo, which is less than half [10]. Though this study demonstrates the success of essential oils on headaches and migraines, more studies must be conducted in order to verify the effect of the oils on these conditions [8].
Insomnia and sleep
A study conducted on postpartum women, who often struggle with sleep-related disorders, demonstrated positive effects of lavender essential oil on their quality of sleep [8]. The women were split into two groups, in which one was given cotton balls infused with lavender essential oil in a container and the other a placebo. Both groups were asked to inhale the contents in the container and leave it by their pillow until the morning. After 8 weeks, the results showed that the mothers given the lavender essential oil had significantly improved sleep compared to the placebo group [11].
Depression
Experiments performed on depressive subjects have suggested that citrus essential oils have been beneficial in alleviating depression [5]. Psychiatric disorders such as depression are associated with the “dysregulation of the neuroendocrine and immune function.” The citrus essential oils, however, were shown to regulate these factors and restore homeostatic balance. It was concluded that the citrus essential oils could reduce the amount of antidepressants necessary for the depressive subjects [7].
My Favorite Essential Oils
Each essential oil possesses their own unique properties and enhances your wellbeing in different ways. They have different fragrances and different effects. Here are some of my favorites, all of which I currently own and use.
Bergamot
The bergamot essential oil scent is a very citrusy, sweet smell and it is uplifting and lively. It is extracted from the citrus fruit that grows on bergamot orange trees. Bergamot oil has been used to reduce stress, pain, and inflammation [13], as well as boost mood since citrusy scents tend to be very stimulating.
Grapefruit
If you’ve ever eaten a grapefruit, then you know the exact scent of the grapefruit essential oil. It smells scarily identical to the actual fruit itself. The grapefruit essential oil is cheerful and vibrant, similar to the bergamot essential oil. It is said to reduce stress, lower blood pressure, balance your mood, and have antibacterial and antimicrobial effects. The oil is obtained through the cold-pressing of the grapefruit peel [4].
Cedarwood
The cedarwood essential oil smells exactly what it sounds like. It is a smoky, warm, and of course, woodsy scent. It is extracted “from the needles, leaves, bark, and berries of cedar trees” [14]. Because it has a mellower aroma, the cedarwood oil is helpful in improving sleep quality and anxiety.
Myrrh
The myrrh essential oil is derived from the “reddish-brown dried sap from a thorny tree” [12] called Commiphora myrrha that is found in parts of Africa and Asia. It is obtained through steam distillation. The myrrh essential oil has a round, herbal, and earthy scent, which is different from all of the other essential oils I have mentioned. It is said to fight harmful bacteria and inflammation [12]. Since it has a rounder smell, the myrrh essential oil can help ground you or balance your mood.
Ylang ylang
The ylang ylang essential oil is extracted through the steam distillation of the yellow flower that grows on the Cananga tree and is native to countries surrounding the Indian Ocean. I can not emphasize enough the potency of this scent; if you were to combine the ylang ylang oil with another oil, it would completely subdue the other scent. But, it still has a very pleasant aroma! It is very floral, sweet, and vibrant, and reminiscent of artificial banana scents found in candy. The ylang ylang essential oil is said to have antifungal and antibacterial attributes, as well as reduce anxiety, blood pressure, and heart rate because of its sedative effect [15].
Bottomline
The studies performed suggest the health benefits of essential oils, but there is not enough evidence to concretely verify their effectiveness. Essential oils used in aromatherapy are also not regulated by the Food and Drug Administration [2]. But, this does not necessarily mean that essential oils never work for any purpose; instead, it means that the research does not sway to either side of the argument over the legitimacy of essential oils. Would I consider essential oils some sort of magical potion that is capable of healing all ailments or a replacement to pharmaceutical medicine? Of course not, but they may be slightly helpful in relieving some forms of discomfort. I believe that it is completely worthwhile to give essential oils a try because they are fun to use and you may even be able to reap some of the benefits I’ve mentioned above.
Sources
Aromatherapy: Do Essential Oils Really Work? | Johns Hopkins Medicine. (n.d.). Johns Hopkins Medicine, Based in Baltimore, Maryland. Retrieved February 27, 2021, from https://www.hopkinsmedicine.org/health/wellness-and-prevention/aromatherapy-do-essential-oils-really-work
Aromatherapy: Is it worthwhile? - Mayo Clinic. (2020, June 6). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/consumer-health/expert-answers/aromatherapy/faq-20058566
Benjamin. (2 C.E.). Colitis: Symptoms, 5 Types, Causes, Diet, and Treatment. MedicineNet; MedicineNet. https://www.medicinenet.com/colitis/article.htm
Berkheiser, K. (2019, January 30). 6 Benefits and Uses of Grapefruit Essential Oil. Healthline; Healthline Media. https://www.healthline.com/nutrition/grapefruit-essential-oil#TOC_TITLE_HDR_5
Cronkleton, E. (2018, May 15). What Is Aromatherapy and How Does It Help Me? Healthline; Healthline Media. https://www.healthline.com/health/what-is-aromatherapy
Effects of a Combination of Thyme and Oregano Essential Oils on TNBS-Induced Colitis in Mice. (n.d.). PubMed Central (PMC). Retrieved February 27, 2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2233768/
Effects of citrus fragrance on immune function and depressive states - PubMed. (n.d.). PubMed. Retrieved February 27, 2021, from https://pubmed.ncbi.nlm.nih.gov/8646568/
Helen. (2019, September 30). What Are Essential Oils, and Do They Work? Healthline; Healthline Media. http://www.healthline.com/nutrition/what-are-essential-oils
How To Use Essential Oils: 16 Tips for Essential Oil Safety. (n.d.). WebMD; https://www.facebook.com/WebMD. Retrieved February 27, 2021, from https://www.webmd.com/skin-problems-and-treatments/ss/slideshow-essential-oils
Lavender essential oil in the treatment of migraine headache: a placebo-controlled clinical trial - PubMed. (n.d.). PubMed. Retrieved February 27, 2021, from https://pubmed.ncbi.nlm.nih.gov/22517298/
Lavender fragrance essential oil and the quality of sleep in postpartum women - PubMed. (n.d.). PubMed. Retrieved February 27, 2021, from https://pubmed.ncbi.nlm.nih.gov/26023343/
Marsha. (2019, January 4). 11 Surprising Benefits and Uses of Myrrh Oil. Healthline; Healthline Media. https://www.healthline.com/nutrition/myrrh-oil#TOC_TITLE_HDR_5
Whelan, C. (2018, November 28). Bergamot Oil Uses and Benefits. Healthline; Healthline Media. https://www.healthline.com/health/bergamot-oil
Whelan, C. (2019, January 8). Cedarwood Essential Oil Benefits, Uses, and Precautions. Healthline; Healthline Media. https://www.healthline.com/health/cedarwood-essential-oil
Whelan, C. (2020, February 10). Ylang Ylang Essential Oil Uses & Benefits. Healthline; Healthline Media. https://www.healthline.com/health/ylang-ylang