For most people, lavender conjures memories of powdery-scented sachets in lingerie drawers, spray colognes, or dainty English soaps. Because of this nostalgic cosmetic association, this age-old garden plant has been mostly forgotten as a medicinal, even by seasoned herbalists. Lavandula angustifolia or true lavender is a gentle but highly effective multitasking plant ally for children and adults alike. This fragrant shrub in the mint family has tiny, purple flowers, but don’t let the lovely fragrance or size only connote cosmetic pleasantry. Lavender is highly therapeutic. It is capable of combating influenza and strep throat yet mild enough to calm the stormiest of tummy troubles in youngsters.

When infused gently in hot water, this lovely herb displays aqua hues that mellow to mauve as it fills the room with its fragrance. With such fairy glamor charms, this tea makes an easy internal medicine for nervous exhaustion, digestive spasms, tension headache and migraine, anxiety, panic attacks, chest infections, tonsillitis, bowel infections, excessive Candida, cold and flu, insomnia, and fevers including typhoid. Lavender can easily be combined with synergistic herbs such as lemon balm, chamomile, and rose petals to tailor its valuable properties for specific maladies.

On the other hand, lavender essential oils—true lavender and spike lavender–—are some of the most important oils in clinical aromatherapy that are capable of fighting drug-resistant infections including MRSA (methicillin-resistant staphylococcus aureus) when used topically.

When looking at the body of modern clinical studies, old herbal manuals, and scribbled notes of aromatherapists, it is easy to see why this humble plant should be one of the most important items to keep on hand at all times—in the medicine chest, the kitchen cabinet, and the travel case.

Uses for Lavender Tea

Allergies and Adrenal Support

Lavender is a natural immune booster, but it can also calm an overactive immune system that is responsible for multiple allergies or sensitivities. The adrenals, the body’s stress glands, can play a significant role in promoting equilibrium between both extremes, and lavender can help. When the adrenals are nourished and the more the parasympathetic nervous system kicks into temper chronic fight or flight response, there will be fewer allergies and less severe allergies.

Tip: To prevent the body from neutralizing the effects of long-term use, alternate weeks that you drink lavender tea. For example, after a week of consistent use, skip a week and then resume.

Recommended amount: 1-2 cups a day.

Anxiety, Depression, and Neurotransmitter Balance

Lavender—both its scent and chemical properties within the flowers themselves when ingested—affect the production of serotonin, a vital neurotransmitter found within the gut and the brain. When this neurotransmitter is imbalanced or deficient, a multitude of “mental health” conditions can manifest. An inhibitory neurotransmitter, serotonin plays a major role in taming excessive production of excitatory chemicals that are responsible for low immunity, disrupted sleep cycles, sugar cravings, and heightened pain. Regular consumption of coffee and other stimulants, prolonged stress, hormonal changes, and poor diet compromise and deplete our serotonin levels. In the simplest terms, serotonin imbalance directly affects many functions in the body including digestion as well as emotional wellbeing. When it is disrupted, it can be evident in many ways ranging from hormonal moodiness to eating disorders such as bulimia and certain types of depression to chronic anxiety. Lavender tea can offer wonderful and near-immediate calming effects by lowering the stress hormone cortisol and regulating adrenaline.

Recommended amount: 1-3 cups a day.

Blood Sugar Balance

 Lavender tea has balancing effects on the pancreas and insulation production, therefore it can be beneficial for blood sugar stability, especially for non-diabetic/reactive hypoglycemia.

Recommended amount: 1-3 cups of unsweetened tea a day.

Chronic Fatigue Syndrome

Because of its effects on neurochemicals and the adrenals, lavender tea is helpful for some individuals with Chronic Fatigue Syndrome.

Recommended amount: 1-2 cups of unsweetened tea a day.

Digestive Balance

Chamomile has long been hailed as the quintessential herb for stomach upset, but lavender is also a heavy hitter when it comes to calming nervous bellies, nausea, gas, bloating, and griping pains. A warm infusion of lavender can also increase good intestinal flora while combatting yeast overgrowth. Lavender tea is also an excellent children’s remedy for tummy troubles, school jitters, nightmares, and stomach aches from nervous origins.

Recommended amount for adults: 1-3 cups a day. Recommended amount for little ones: ½ cup twice a day taken by the tablespoon if need be. A little local honey makes it a pleasant drink.

Energetic Properties and Emotional Influence

On the energetic level, lavender can soothe stormy emotions, stimulate peace where there is resentment or jealousy, and lift the mood.

Immunity

 An infusion of lavender flowers drunk a few times a week is a pleasant immune booster that can prevent illness during the flu season, guard against infections, and balance neurochemicals such as serotonin that play an important role in strong immunity. Lavender tea is also wonderful for sore throats, and an added touch of local honey enhances its healing and soothing properties. The tea can be drunk cold, at room temperature, or hot. The latter is useful in bringing down high fevers.

Recommended amount: 3-5 cups a week, skip a week and then resume.

Insomnia  

The scent of lavender and its effects on calming the body and inducing sleep are well known, but the herb prepared as tea gets little attention. A warm lavender infusion taken half an hour before bed can help the body wind down and calm racing thoughts.

Recommended amount: 1 cup of strong unsweetened tea before bedtime.

Muscle Tension and Headaches

Warm or hot lavender tea  can relieve tension headaches and muscle tightness (anywhere in the body, including the neck), and it may help migraines.

Recommended amount: 1-2 cups of unsweetened tea.

Caution: Because of lavender’s effects on neurotransmitters and insulin, those on antidepressants, diabetic pharmaceuticals, or sleep medications might need less of these drugs and should be monitored. Always ask your physician about contraindications regarding any medication. Also, despite lavender’s gentle effects, some individuals can be allergic to it. If any signs of allergic reaction occur, discontinue use.

How To Make Lavender Tea

Quick Method

Use 1-1 ½ teaspoons of dried organic lavender flowers per cup of water. Place the dried herb in a heat proof Pyrex measuring cup or a tea pot, pour boiling water over the lavender and allow it to steep for 10 minutes. Strain before drinking. If preferred, add honey to taste.

Overnight Method for a Larger Quantity

Fill a 1-quart Mason jar with ½-3/4 cup of dried organic lavender flowers. Pour boiling water over the herbs, filling the jar halfway. Stir the herb mixture and then fill the rest of the jar with water until full. Put a lid on and cover with a towel overnight. Strain and drink. If preferred, add honey to taste. Refrigerate for up to 4 days. Individual portions can be reheated.

Topical Use of Lavender Essential Oil

How to Use Lavender Oil Topically

Due to individual skin sensitivity, neat, or undiluted, application of lavender essential oil is recommended via the soles of the feet. Pores of the foot sole are the largest in the body and are therefore ideal for fast delivery of essential oils into the bloodstream. Inhalation of lavender essential oil can also have profound benefits.

Adults: For undiluted application to the soles of the feet, use 3-4 drops of essential oil maximum per foot. Apply to the soft part of the sole between the heel and the ball of the foot.

Children: Use 1 drop essential oil per sole of the foot or 1 drop of essential oil mixed into 1 teaspoon of vegetable oil and massage on chest, belly, or any other part of the body. Avoid mucus membranes.

Tip: The easiest way to apply essential oils neat to the soles of the feet is to simply place an index finger over an essential oil bottle, invert the bottle, and then turn right-side up. The amount of essential oil dispensed on your finger should equal 1 drop. Be sure to allow oils to be absorbed before putting on shoes and socks.

Uses for Lavender Oil

Anxiety, Panic Attacks, Depression, and Chronic Worry

Lavender essential oil is the premiere essential oil for afflictions of the nervous system that manifest as emotional or psychological conditions ranging from certain types of depression to PTSD. Dermal (skin) application and inhalation are both recommended for any of the above. Lavender essential oil is best used consistently, even when symptoms are not apparent. For example, a person who suffers from panic attacks will benefit from lavender by using it between attacks as a preventative measure as well as when symptoms are present. When inhaled, lavender essential oil immediately affects the limbic portion of the brain and works with the adrenals to regulate stress hormones such as adrenalin and cortisol.

Application: 3 drops per sole of the foot daily, preferably before bed. For inhalation, put a drop on a tissue and inhale as needed.

Cardiovascular Health

Dermal application of lavender essential oil has been shown to increase oxygen and decrease inflammation, thus making it beneficial for heart disease or the prevention of this condition.

Application: 3 drops per sole of the foot daily, preferably before bed. Steam inhalation is also beneficial and can be used by dropping 3 drops of lavender essential oil into hot water and inhaling for ten minutes with a towel over the head.

Chronic Pain Syndromes and Inflammation

Rheumatoid arthritis, fibromyalgia, and other pain syndromes respond positively to a topical application of lavender. Lavender is a gentle analgesic that reduces pain, swelling, and inflammation. Steam inhalation of lavender can also benefit the body by reducing physiological stress responses and reducing inflammation.

Application: 3 drops per sole of the foot daily, preferably before bed.

Steam inhalation: add 3 drops of lavender essential oil to hot water and inhale for ten minutes with a towel over the head.

First-Aid and Skin Health 

A drop or two of lavender essential oil applied to cuts, burns, wounds, and other injuries can instantly promote healing and stop bleeding. Immediate application followed up with daily re-application is recommended for best results. A few drops of lavender essential oil added to water in a spray bottle makes a wonderful sunburn soother that can also be used for inflamed skin condition such as acne, rosacea, and allergies. Lavender applied to the skin after radiation treatment can speed healing and ease pain. Lavender has been shown to decrease certain types of skin cancers, especially when combined with high quality frankincense essential oil.

Headaches

A few drops applied to the back of the neck, the temples, and the forehead can relieve headaches stemming from tension, stress, and allergies. Use as needed.

Immunity

Lavender essential oil is a powerful oil to use during the cold and flu season and is best used as a preventative.

Application: 3 drops per sole of the foot daily, preferably before bed. Lavender essential oil can be combined with other immune-boosting essential oils such as clove or organic lemon. If combining, use 2 drops of lavender to 1 drop of lemon or clove.

Conclusion

In the world of alternative health, lavender is an all-around remedy with many more uses than those discussed here. It is also a gift for the frazzled spirit in challenging times. Here’s wishing you lavender’s beautiful benefits!

Recommended Reading:

• The Many Benefits Of Turmeric, the Perfect Paleo Herb
• The Power of Pau d’Arco – Herbal Remedies and More
• Garlic – The Most Amazing Herb On The Planet
• Cayenne and Capsaicin, Natures Miracle Medicine

Where to Find Dried Organic Lavender Flowers:

• Frontier Co-op
• Jean’s Greens
• Starwest Botanicals

Author’s Recommended Brands of Essential Oil of Lavender, Spike Lavender, and Other Lavender Species:

• Birch Hill Happenings
• doTERRA
• NOW
• Young Living

Sources:

Books

• Back to Eden by Jethro Kloss
• Encyclopedia of Herbal Medicine by Andrew Chevallier
• Flower Power by Anne McIntyre
• Goddess Consciousness by Marlaina Donato
• Healing Oils, Healing Hands by Linda Smith
• Multidimensional Aromatherapy by Marlaina Donato, CA

Online

• Green Med Info 

That old saying, “Big things come in small packages,” can certainly refer to the adrenals, the endocrine glands located on top of the kidneys. These tiny powerhouses are responsible for a myriad of functions within the body, including the production of hormones, some of which are essential for survival. The adrenals are well-known for their function in how the body responds to stress, but their lesser known functions are also involved in the regulation of blood pressure, the secretion of sex hormones, and immune response. Understanding a little about how the adrenals work can bring a greater understanding of why these tiny glands can be at the root of seemingly unrelated health conditions such as allergies, asthma, and reproductive imbalances.

Each adrenal gland has two distinct parts, each responsible for secreting specific hormones vital to life or wellbeing. The cortex comprises the outer portion of the gland and produces the hormones hydrocortisone (cortisol), corticosterone, aldosterone, and small amounts of sex hormones. Cortisol plays a critical role in metabolism, cardiovascular function, and blood pressure while its sidekick corticosterone is the VIP hormone that is responsible for healthy immune response and inhibiting inflammation. Aldosterone handles the body’s levels of water and sodium; thus, it is critical for the minute-to-minute regulation of blood pressure. Unlike the adrenal cortex, the medulla or inner portion of the adrenal gland secretes the hormones adrenaline and noradrenaline. We can live without them, but when they are disrupted or impaired, quality of life and well-being are compromised, for they play an important role in how we handle life’s stresses and can affect blood sugar levels as well as blood pressure.

The Body’s Foundation for Good Health and Homeostasis

In conventional medicine, serious disorders including Addison’s Disease, Cushing’s Syndrome, and other diseases of the adrenal cortex are most readily recognized and treated, but imbalances within both the cortex and medulla can slip between the cracks. From the holistic view of things, both portions of the adrenal glands and all of their hormones are taken into account in order to get a bigger picture of what is going on in the body when it comes to depression, anxiety disorders, female hormone imbalance (including PMS), and menopausal havoc. The superficial symptoms of adrenal-rooted illnesses are too often treated with pharmaceutical medications, so the primary cause is never addressed, and a lifetime of suffering can result.

The average individual in our modern times steps on an ambition-fueled treadmill that begins in childhood. Gone are the days when our bodies lived in harmony with the natural cycles of seasons and light. Modern convenience and technological wonders have enabled us to burn the candle at both ends, and despite the fact that most of us claim to enjoy it, our core ability to fight disease has been severely compromised. Epidemic conditions such as chronic allergies, food and environmental sensitivity, asthma, diabetes, ADHD, depression, anxiety, and fibromyalgia were considered rare just a few decades ago. Allopathic and alternative medicine offer many approaches, but according to cutting-edge, holistic-minded medical doctors, resolution will be nowhere in sight as long as the role of adrenal function is ignored.

Adrenal imbalance can manifest as, or play a role in, low immunity, insomnia, infertility, Chronic Fatigue Syndrome, pain syndromes, PTSD, eating disorders, and failure to recover from or conquer addiction. The adrenals may be small and misunderstood, but in essence, there is no quality of life if they are not functioning properly. We must provide them adequate nutrition along with any needed lifestyle changes, supplements, and alternative modalities such as bodywork and clinical aromatherapy. Prolonged physical, mental, and/or emotional stress, lack of rest, poor diet, antibiotics, and continual stimulation of the nervous system via electronics contribute to adrenal compromise. Some people are born with adrenal weakness while others acquire it through life circumstances. Most of us, no matter how health-conscious, are susceptible, but there are many ways we can help the body to restore core vitality and balance. Here are some wonderful ways:

Herbal Allies for Adrenal Support

Due to medication contraindications and other factors, please consult your health care practitioner before taking herbal supplements.

There are many herbal formulas on the market that are purported to boost energy by stimulating the adrenals, but nothing could be more detrimental to compromised adrenal function. Herbs that nourish the glands and support the parasympathetic nervous system can be highly beneficial for regaining the balance of the hypothalamic-pituitary-adrenal axis (hpa).

American White Ginseng

American white ginseng is an excellent herb to support the body’s endocrine system during times of stress. It also promotes healthy immunity and resilience after illness, as it provides nourishment to the adrenals and sex glands. Considered gentler than Korean ginseng, American white is recommended for adrenal exhaustion and non-diabetic hypoglycemia.

Korean Ginseng

Korean ginseng is an age-old herb that is considered a tonic for the body and an elixir for longevity. It is excellent for improved stamina and balanced hormones, and it is recommended for both men and women.

Tip: Be sure your source of Korean ginseng is authentic. If the product seems inexpensive, its integrity is usually compromised.

Damiana

Fragrant and calming, damiana is nourishing to the adrenals and the reproductive system. It is excellent for frayed nerves, low libido, menopausal and perimenopausal discomfort, and hormonal-based anxiety.

Tip: Damiana can be combined with licorice for adrenal support.

White Willow Bark

White Willow Bark is an excellent herb for pain reduction and overall adrenal support. It works best when brewed into a tea.

Caution: Do not use white willow bark is you are allergic to aspirin. Check with your doctor if you are taking blood thinners.

Licorice Root

This sweet root supports the adrenal cortex, which in turn, helps the body regulate and utilize cortisol. It also helps the body’s production of DHEA, a hormone that helps the body respond to stress. It is an excellent herb for the nourishment of tired adrenal glands, especially when combined with other herbs such as ginsengs, juniper berries, or damiana. It can also be very useful for asthmatic or allergic conditions and is excellent for lung support.

Caution: Avoid licorice if you have high blood pressure and check with your physician if you are taking blood pressure medicine.

Juniper Berries

These small, purple-black berries from the evergreen shrub support adrenal function, boost immune response and help the organs eliminate toxins. They work especially well when combined with damiana for adrenal health.

Maca

Maca root balances the endocrine system and is especially beneficial to the adrenals and reproductive system. It is wonderful when added to a morning health shake.

Kava Kava

Kava kava root stimulates the production of various neurotransmitters, chemicals that work hand in hand with hormones in the body. It is an excellent herb for anxiety, panic attacks, insomnia, mental agitation, and adrenal function.

Tip: Be sure to purchase kava kava from a reputable source for product quality.

Caution: Do not take with alcohol, medications, or antidepressants. Do not take if you have liver or kidney disease.

Lavender Flowers

Beautifully fragrant lavender helps the body maintain equilibrium and is unsurpassed during times of stress. It helps the body to find balance and is beneficial for adrenal support, blood sugar regulation, neurotransmitter production, and overall nervous system homeostasis. It is helpful for insomnia, low immunity, allergies, and muscle tension.

Tip: Lavender is available in bulk form and can be made into a lovely tea. Be sure to purchase non-sprayed/organic flowers.

Helpful Vitamin Supplements for Adrenal Health

Pantothenic Acid

Pantothenic Acid, also known as B-5, is essential for adrenal support and is highly useful for illness and addiction recovery, times of stress, and lack of energy. B-5 works hand in hand with other B vitamins, especially biotin.

Vitamin B Complex

B complex is the body’s ally for better adrenal and nervous system health as well as healthy immunity and overall endocrine function.

Tip: Look for a formula that has a balance of all B vitamins in equal ratios (50-100 mg.)

Vitamin C with Bioflavonoids

Like B vitamins, vitamin C is crucial in healthy adrenal and immune function. The adrenals use more vitamin C than any other organ and use it to release hormones. During times of stress, vitamin C is used up in the body at an alarming rate.

Essential Oils and Clinical Aromatherapy

Black Spruce Essential Oil

Blue spruce essential oil is recommended during times of prolonged stress because it decreases excessive cortisol, a stress hormone secreted by the adrenals.

Application: Apply 2 drops of essential oil undiluted to the soles of the feet daily, preferably in the evening before bed. Can also be added to a bath or foot bath by mixing a few drops in Epsom salt or evaporated sea salt.

Balsam Fir Essential Oil

Balsam Fir Essential Oil brings equilibrium to the endocrine and nervous systems. It is an excellent choice after a long work day or stressful conditions.

Application: Apply 2 drops of essential oil undiluted to the soles of the feet daily, preferably in the morning and evening before bed. Can also be added to a bath or foot bath by mixing a few drops with Epsom salt or evaporated sea salt.

Pine Needle Essential Oil and Pine Bark Essential Oil

Pine needle and pine bark essential oils help the adrenals and nervous system restore core vitality and life force.

Application: Apply 2 drops of essential oil undiluted to the soles of the feet daily. Can also be added to a bath or foot bath by mixing a few drops in Epsom salt or evaporated sea salt.

Juniper Berry Essential Oil

Juniper Berry Essential Oil is invigorating and nourishing to the adrenals, lungs, and immune system. It is excellent for afternoon slumps and hard-to-get-going mornings.

Application: Apply 2 drops of essential oil undiluted to the soles of the feet daily, preferably in the morning or early evening. Inhaling this oil will help restore energy. It can also be added to a bath or foot bath by mixing a few drops in Epsom salt or evaporated sea salt.

Geranium Essential Oil

Unsurpassed for adrenal support and female hormone balance, geranium essential oil helps the body find equilibrium and supports immunity. It is excellent for PMS, perimenopause, menopause, and adrenal fatigue during hormonal shifts.

Application: Apply 2-3 drops of essential oil undiluted to the soles of the feet daily. It can also be added to a bath or foot bath by mixing a few drops with Epsom salt or evaporated sea salt.

Lavender Essential Oil

Lavender is the go-to essential oil for balancing the body, restoring the nervous system, and endocrine support.

Application: Apply 2 drops of essential oil undiluted to the soles of the feet daily, preferably in the evening before bed. It can also be added to a bath or foot bath by mixing a few drops with Epsom salt or evaporated sea salt.

Frankincense Essential Oil

Frankincense is an overall balancer for the endocrine system that is especially effective for imbalances of the pituitary, adrenals, and nervous system. It is unsurpassed for adrenal exhaustion and related disorders of the nervous system and highly useful for chronic anxiety, panic attacks, certain forms of depression, and insomnia.

Application: Apply 2 drops of undiluted essential oil to the soles of the feet daily, preferably in the morning and evening before bed. Can also be added to a bath or foot bath by mixing a few drops with Epsom salt or evaporated sea salt.

Ylang Ylang Essential Oil

Yland ylang regulates adrenaline and balances the body during stress and after a fight-or-flight response. It also supports the female reproductive system.

Application: Apply 2 drops of essential oil undiluted to the soles of the feet daily, preferably in the evening before bed. Can also be added to a bath or foot bath by mixing a few drops with Epsom salt or evaporated sea salt. Place a drop on the hand and inhale for immediate calm to frayed nerves and a racing heart due to anxiety and to regain equilibrium during or after a panic attack. Ylang ylang can also be combined with neroli essential oil for this purpose.

Lifestyle Changes

Unplug

Unplugging from computer screens, devices, phones, television, and overall electronic distraction for periods of time can have a tremendously positive impact on our overall health. Cortisol levels soar when we are engaged in these activities, especially in the evening.

Remove devices from the bedroom; turn off cell phones during meals. Try to eliminate excuses for not taking time away from electronic devices so the body, namely the brain, can have some down time. Only then can the adrenals restore vitality and the nervous system kick into parasympathetic mode- the mode that turns off stress hormones, encourages healthy digestion, and promotes better sleep.

Get More Sleep and Rest

Take a cat nap. Go to bed an hour earlier each night. Close your eyes for ten minutes. Look into adrenal support if you suffer from insomnia. The body only heals during REM sleep, and without it, adrenal function is severely impaired and remains so. All the vitamins, supplements, meditation, yoga, and good food in the world cannot do us much good until the body receives adequate rest and sleep. Shifting priorities is essential.

Avoid Conflict and Agitation

Most adrenal-aware doctors agree that emotional stress is a major factor in adrenal exhaustion, and until we change our responses or eliminate the problem entirely, the adrenals cannot recover. Sometimes choices in our lives must be aligned with our higher good. Self-preservation is not selfishness.

Play and Make Time for Pleasure

Playing and seeking healthy pleasure signal the body to step out of the fight-or-flight stress mode. Enjoyable, non-competitive games, activities, and hobbies contribute to our body’s long-term good health.

Conclusion

The adrenals can determine our quality of life, so it is to our benefit that we remember to take care of these precious glands. If we don’t put our health and emotional needs on the to-do list, the adrenals will certainly be our tough teachers who show us what we need to do to get back in alignment. Life is meant to be more than survival, accomplishment, and getting ahead. Our adrenals remind us that joy, pleasure, rest, and calm are not only the best medicine the doctor can order but our reason for being here. Be well!

For more information check out The Adrenal Fatigue Center.

OLM Recommended Reading:

• Natural Remedies for Adrenal Fatigue
• Understanding Stress, Chronic Stress, and Adrenal Fatigue
• Hypothyroidism – Natural Remedies, Causes, and How To Heal the Thyroid
• Gluten, Candida, Leaky Gut Syndrome, and Autoimmune Diseases
• What Causes Chronic Inflammation, and How To Stop It For Good

Sources:

• Adrenal Fatigue: The 21st Century Stress Syndrome by James L. Wilson
• Adrenal Fatigue Syndrome: Reclaim your Energy and Vitality with Clinically Proven Natural Programs by Michael Lam
• Chronic Fatigue Unmasked: What You and Your Doctor Should Know About the Adrenal Syndrome, Today’s Most Misunderstood, Mistreated and Ignored Health by Gerald Poesnecker
• The Edge Effect: Achieve Total Health and Longevity with the Balanced Brain Advantage by Eric R. Braverman
• Tired of Being Tired: Rescue, Repair, Rejuvenate by Jesse Lynn Hanley
• Multidimensional Aromatherapy by Marlaina Donato

From hot cocoa to cheery clementines, the winter months are associated with delightful smells. Whether you revel in the pungent aroma of a holiday tree or a sprinkle of cinnamon on a festive dessert, aromatics have a positive effect on wellbeing.

The days are short during the cold months, and that means most of us don’t wrap up the work day in time to have a chance to soak up some sunlight. Less sunlight affects our mood, and the reason goes way beyond the dismal tone of gray days. Serotonin and other feel-good neurochemicals in our bodies are stimulated by natural, full-spectrum light, and without it, sadness, depression, and lassitude can become a problem.

Seasonal Affective Disorder, also known as SAD, is a form of depression that accompanies the change of seasons and can be debilitating. Seasonal Affective Disorder is often dismissed as the “winter blues”, but for many individuals, it is an annual descent into deep melancholy and moodiness. SAD can be treated with light therapy, medication, herbal supplements, and clinical aromatherapy. The latter is a delightful and nourishing tool for self-care during the winter months.

Aromatic medicine is not only ideal for improving mood but also for boosting immunity. Lung-supporting steams, fragrant baths, invigorating showers, cold-soothing chest rubs, and delicious-smelling potpourri take only minutes to create and can make winter an easier passage.

Looking at the scents we most commonly gravitate toward this time of year validates the deeper wisdom of our sense of smell. Here are a few:

Balsam Fir (Abies balsamea)

Balsam fir, the quintessential scent of the Christmas tree, is an uplifting scent that has a wonderful effect on frazzled nerves. Its superpower is the ability to lower excess cortisol in the body and support the adrenals, the body’s stress glands. Balsam fir is the ideal aroma to reach for when exhausted, emotionally spent, fighting a cold or battling the flu, or feeling off kilter from stress. It can be applied to a tissue and inhaled, diluted in unscented lotion or vegetable oil and rubbed on the chest, or added to distilled water in a spray bottle for disinfecting surfaces or clearing the air of unwanted odors. Balsam fir is an uplifting oil that can be inhaled to soften the edge of SAD (Seasonal Affective Disorder) and other forms of depression.

Cacao (Theobroma cacao)

Cacao, the euphoric aroma of chocolate, stimulates serotonin and dopamine within seconds, therefore, flooding the brain with feel-good chemicals and inducing a better mood. Cacao is a good scent to reach for when irritability and holiday stress take the joy out of winter festivities. It is also invaluable in helping to ease cravings for chocolate, white-flour carbs, and sugary treats. Inhaling cacao when a craving comes on can reduce the need to grab the nearest cupcake or candy bar.

Cinnamon Bark (Cinnamomum zeylanicum)

The scent of artificial cinnamon is often sprayed on pine cones and potpourris during holiday time. These chemical imposters greet shoppers at the market and florist, but the real thing is not only better for your health but a great way to increase energy and fight viruses. Cinnamon bark essential oil is a powerful substance and must be used with caution, but its benefits are worth investing in a little know-how. 1 drop or 2 applied to the soles of the feet can ward off influenza and other nasty illnesses. It can be sprinkled onto dry leaves and pine cones for a spicy potpourri that not only delights the nose but uplifts the mood, increases vitality, and wakes up sluggish minds. When diffused into the air via a nebulizer, cinnamon will kill bacteria, molds, and viruses upon contact. *Caution: Cinnamon can irritate the mucus membranes, so please do not inhale directly or allow it to come in contact with the eyes. Do not apply to any other part of the body, only the soles of the feet. **Tip: cassia is a great substitute for more expensive cinnamon for scenting the home or office.

Eucalyptus (Eucalyptus globulus)

Menthol, the major component of eucalyptus, is most commonly used in chest rubs and cough drops. Its slap-you-in-the-face coolness is excellent for bronchial and sinus congestion, aches and pains, and boosting immunity. Add a few drops in Epsom salts or evaporated sea salt for an invigorating, nourishing bath. For a healing steam that can unblock sinuses, ease colds and flu, and improve the effects of winter depression, add 1-3 drops to a bowl of hot water and inhale with a towel over the head. A drop or two is a wonderful addition to natural potpourri: sprinkle 3 drops of eucalyptus, 5 drops balsam fir or pine needle, and 4 drops of sweet orange oil on dried leaves or pine cones. *Caution: do not use near the face or on the chest in cases of asthma, for menthol can trigger asthmatic attacks in some individuals. Avoid the eyes.

Frankincense (Boswellia carteri)

Frankincense, most commonly associated with biblical times, is derived from a resilient desert tree that exudes a fragrant resin when the bark is wounded or slashed. The essential oil is supportive to the lungs, endocrine system, and nerves. It is also a wonderful scent to inhale to increase oxygen in the brain and other tissues. Frankincense is a fine oil to use during meditative times to deepen relaxation and spiritual connection. This oil may be blended with lavender, ylang ylang, and myrrh to enhance its nerve-calming abilities. *Tip: Frankincense is one of the most important essential oils in modern clinical aromatherapy and is used for everything from panic disorders to cancer prevention and treatment.

Peppermint (Mentha piperata)

Peppermint is such a part of everyday life, it is easy to forget its deeply medicinal properties. Found in everything from toothpaste to candy canes, this essential oil is useful for every facet of life and health. It is invaluable for digestive woes, especially after eating too rich foods during holiday time. A few drops can be added to a little vegetable oil or unscented lotion and rubbed on the belly for fast relief of gas, bloating, cramping, intestinal distress, and general indigestion. A speck under the tongue can relieve nausea. Add a few drops in Epsom salts or evaporated sea salt for an invigorating, nourishing bath. For a healing steam that can unblock sinuses, ease colds and flu, and improve the effects of winter depression, add 1-3 drops to a bowl of hot water and inhale with a towel over the head. *Caution: do not use near the face or on the chest in cases of asthma, for menthol can trigger asthmatic attacks in some individuals. Avoid the eyes.

Tangerine (Citrus reticulata)

Tangerine, similar to sweet orange essential oil in scent, is a delightful citrus aroma that induces happiness, calm, and hope when inhaled. It is a gentle oil, especially beneficial for irritable children and a lovely addition to bedtime. It is a great pick-me-up when added to household cleaners, room sprays, potpourri, and air fresheners.

Essential oils are the ideal choice for aromatherapeutic inhalation, but if you don’t have any on hand, simply crush an orange peel or pine needles and inhale deeply; brew a pot of tea with a couple of cinnamon sticks and inhale the steam. With a little fragrance, winter and its challenges can be tamed, and life, just a little bit sweeter.

Sources:

• Multidimensional Aromatherapy: Clinical, Practical, and Vibrational Applications by Marlaina Donato

Most women can agree that there was little information regarding women’s hormonal changes when our mothers transitioned through menopause. Hot flashes were commonly the only thing addressed, which gave most of us the impression that menopause is a brief hot mess and then the menstrual cycle stops for good. Though this is the case for a small percentage of women, perimenopause—the period of time before the cessation of menstruation—is a challenging reality that can last 3-15 years before actual menopause.

Today, we have access to knowledge about our bodies that our mothers, aunts, and grandmothers were without. Now we know that gastro-intestinal distress, mild to severe anxiety, panic attacks, insomnia, itchy skin, depression, loss of libido, muscle pain, cold and hot flashes, fibroids, heavy monthly bleeding, tension and migraine headaches, heart palpitations, mood swings, irritable bladder and a host of other sometimes-frightening physical challenges are common symptoms of hormonal changes at midlife. Women who are unaware of the hormonal havoc their bodies are experiencing often rush to the doctor for cardiac tests when their hearts won’t stop racing or get extensive gastrointestinal tests when heartburn, indigestion, or constipation become chronic. These tests show nothing abnormal most of the time, which only adds to the frustration factor.

Perimenopausal hormonal shifts can put the female body and psyche on a roller coaster, pumping too much estrogen one moment and too little the next. Progesterone can also drop dramatically or surge, and testosterone is often low enough to give many women a profound disinterest in sex despite healthy, passionate relationships. The adrenals—the body’s stress glands—work harder during perimenopause and take over for aging ovaries. This means that even individuals with healthy adrenal function will most likely be affected, and those with genetic or acquired adrenal fatigue will feel the changes of midlife even more strongly.

Hormone tests for perimenopause are often unreliable because of erratic hormonal surges; the results usually reflect hormonal status of the time they are taken and cannot accurately portray what is happening inside the body on a daily basis. Only during the later stages of perimenopause are these tests reliable, so many conventional doctors choose not to test hormones or fail to take their female patients seriously. Perimenopause can be the most challenging time of a woman’s life, and the last thing she needs is a doctor who will not take hormonal changes into account.

Many women opt for hormonal replacement therapy (H.R.T.), but much relief can come from diet, herbal, and vitamin supplementation, and clinical aromatherapy. The latter can have profound effects on the nervous system, which in turn affects the endocrine system. Essential oils can be a great solace both physically and emotionally. Let’s look at a few essential oils that could make the difference between barely functioning and feeling a whole lot better:

Geranium: Geranium is a gentle but effective essential oil that can be a woman’s best friend during any time of life, especially perimenopause. It helps to tame wild surges of estrogen or progesterone and promotes harmony between not only these hormones but other hormones such as testosterone and stress hormones like cortisol and adrenalin. It fortifies the adrenals, reproductive organs, and nervous system in a way that can be felt almost immediately. It can be used for most symptoms including perimenopausal digestive distress, erratic mood swings, sore breasts, and weepiness. Geranium can be applied to the soles of the feet using 2 drops per sole 1-2 times a day. It can be mixed with evaporated sea salt or Epsom salts and added to a bath using up to 10 drops per bath. It is the essential oil to use daily, through ovulation right up to the onset of menstruation. Most women see less severity of symptoms, easier periods, and more stable emotions. Geranium’s pleasant green, floral scent is usually enjoyed singularly or mixed with other oils such as lavender or ylang ylang. Lavender is a good choice, for its balancing effects work synergistically with geranium.

Vetiver: Vetiver is a deep, earth-scented essential oil that promotes balance between estrogen and progesterone. It is best used 2-7 days before the menstrual period begins and can have calming, harmonizing effects on the body and psyche. It soothes the nervous system, calms panic, eases worry, and encourages feelings of safety. It is best applied daily to the soles of the feet using 2 drops per sole. A drop on the hand can be inhaled to calm the nerves or prepare the body for sleep.

Clary Sage: Clary sage is a grassy, pleasant essential oil most valuable for hot flashes and other symptoms of waning estrogen. It also lifts depressive states, melancholy, and instills confidence when the spirits are low. Clary sage can boost libido in some women. It is best applied daily to the soles of the feet using 2 drops per sole. This essential oil is a lovely addition to a hot bath and can be combined with geranium or black spruce for added adrenal support. It can also be inhaled to bring harmony and positivity to the nervous system. *Caution: women with estrogen dominance, breast cancer, or history of estrogen-dependent cancers should avoid dermal use (through the skin). Inhalation is okay.

Black Spruce: Black spruce is a wonderful evergreen oil that supports adrenal and kidney function. It is excellent to lower excessive cortisol and other stress hormones as well as restore a frazzled nervous system. It is best applied daily to the soles of the feet using 2-3 drops per sole, preferably in the morning or at bedtime. It can be mixed with evaporated sea salt or Epsom salts and added to a bath using up to 10 drops per bath.

Rose Absolute: Rose absolute, even in diluted form, is a lovely oil that brings harmony and stability to the female body. It lifts the libido, balances hormones, and soothes the emotions. It can be added to unscented lotion and applied all over the body for a balancing moisturizer. Rose may also be helpful for premenstrual food cravings.

Neroli: Neroli, even in diluted form, is a powerful but gentle oil with sedative qualities. It is invaluable for heart palpitations, trembling, panic attacks, general anxiety, excessive worry, and insomnia related to hormonal shifts. A few drops on the palm of the hand help the body to find equilibrium almost immediately. Neroli works incredibly well with ylang ylang, especially for women who are awakened by adrenalin rushes in the middle of the night.

Ylang Ylang: A heady, floral essential oil, ylang ylang helps the body to balance its output of adrenalin. It is most valuable for heart flutters, intense outbursts and changes of mood, and the effects of stress. A few drops applied to the soles of the feet will help the body through stressful times and hormonal fluctuation. It can be mixed with evaporated sea salt or Epsom salts and added to a bath using up to 5 drops per bath. 1 drop of ylang ylang and 1 drop of neroli applied to the palm of the hand can bring immediate calm when inhaled.

Spearmint: Bright and sweet, spearmint is a wonderful essential oil for overall hormonal balance for women. It can be used for PMS to ease headaches, indigestion, discomfort from water gain, low energy and achy muscles. It can be applied daily to the soles of the feet using 2-3 drops per sole once, preferably in the morning. It can also be inhaled for a quick pick-me-up.

Perimenopause is a time of transition, and like all transitions, temporary. It is easy to forget this when we are in its grip, but essential oils can help ease the passage and bring many unexpected gifts of healing. Essential oils work with our physiological processes as well as the emotional and spiritual selves. They can be our greatest allies, reminding us to be gentle with ourselves and that the best years of our lives are truly ahead of us.

Sources:

• The Power of Our Hormones and How To Balance Them
• Natural Remedies for PMS, Mood Swings, Bloating, Cramps, Etc.
• Multidimensional Aromatherapy by Marlaina Donato, CA, CMT (Ekstasis Multimedia, 2015)
• Perimenopause – Women to Women 

It’s that time again—books, new clothes, and first-day jitters. That’s right, ready or not, it’s back to school—tests, homework, and flu season included. Parents do their best to keep their children healthy and to excel academically, but adding essential oils to daily life can give students of all ages an added edge. Best of all, it’s easy and enjoyable! Children journey through life through their senses, so it is only logical that aromatherapy can be a friend during their greatest challenges, both in and out of the classroom.

Boosting Academic Performance with Aromatherapy

It has been shown that inhaling essential oils such as lavender, peppermint, and rosemary during study time and before taking exams boosts cognitive function, eliminates “brain fog”, and yields higher grades. Studies have also demonstrated that citrus oil, especially grapefruit, improves focus and mental performance before exams, public speaking, or performances. Let’s take a closer look at the five top brain boosters and how they can help young people excel during the school year:

Peppermint: Peppermint is the premiere essential oil to boost energy levels, especially on Mondays or rainy days when classwork feels like an insurmountable chore. It is also helpful for the apathetic child who is easily discouraged or distracted. Peppermint is highly effective as a study aid to sharpen memory, keep the mind alert, and increase concentration. How to use: Add a drop to a tissue, fold, and inhale for 5 minutes or so before taking exams or at intervals while studying. It can also be used in the morning to help wake up sleepyheads. Caution: do not use in cases of asthma unless it is certain that menthol can be tolerated. Substitute with grapefruit.

Lavender: Lavender is well-known for its calming properties, even for promoting sleep, but it also has a great reputation for boosting brain clarity, especially when inhaled before taking a test. Lavender essential oil has been shown to boost test scores up to 50%. How to use: Add a drop or two to a tissue, fold, and inhale for 5 minutes or so before taking tests or at intervals while studying. It can also be used to calm pre-exam nerves.

Lemon: Lemon is a “bright” oil that is excellent to clear foggy thinking, improve optimism and self-confidence, and improve test scores. Studies have shown that inhaling lemon essential oil prior to exams produced better grades with 54% fewer mistakes.

Grapefruit: Grapefruit essential oil, like lemon, promotes a “sunny” outlook, brightens the mood, and most of all, sharpens memory and boosts overall brain function—so much so, that this oil has been shown to be a powerful tool in improving symptoms of Alzheimer’s and other forms of dementia by inhibiting cholinesterase, the enzyme responsible for breaking down the neurotransmitter acetylcholine, which is essential for brain health and memory retention. How to use: Add a drop or two to a tissue, fold, and inhale for 5 minutes or so before taking exams or at intervals while studying.

Rosemary: “Rosemary for remembrance” is an age-old expression from folk medicine and one that rings true. Rosemary essential oil improves memory in general and is highly useful before taking exams and during study time. It also provides the body and mind with a boost of energy during long school days or afternoon slumps. How to use: Add a drop to a tissue, fold, and inhale for 5 minutes or so before taking exams or at intervals while studying. Caution: Do not use in cases of epilepsy or seizure disorders. Substitute with grapefruit.

Boosting Your Child’s Immune Response with Clinical Aromatherapy

Essential oils can be your child’s best friend, not only for better grades but fewer sick days. These precious, concentrated essences from plants, fruits, and trees kill viruses and bacteria, increase oxygen in the bloodstream, and promote the production of white blood cells. They also balance the pH factor (acid/alkaline balance essential to life) and can increase the electrical frequency of the body. Disease and pathogens cannot thrive or survive in an oxygen-abundant environment, therefore, using essential oils topically throughout the school year can build your child’s defenses from the deepest level possible.

Parents are busy people, and children are not far behind with packed schedules, schoolwork, and extracurricular activities. Rest assured, arming your family and fortifying the immune system is easy to incorporate even in the busiest day. Here’s a closer look at the top three immune boosting essential oil combos and how they can make you and your family fight any bug that comes around this year:

Lavender (Lavandula angustifolia) and Organic Lemon (Citrus limonum): Lavender and lemon essential oils, both considered “universal” oils, possess antibacterial, antiviral, and antifungal properties and are heavy hitters when it comes to boosting the immune system and fighting illness. Gentle but powerful, both lavender and organic lemon essential oils are appropriate for all ages. How to use: At bedtime, apply 2 drops of each essential oil to the soles of the feet, 4 drops total. For children under the age of six, use 1 drop of each essential oil, 2 drops total. Allow the oils to be absorbed into the skin and do not shower after application. Use this combination for a week then switch to another combination for another week so the body does not build up a tolerance to the oils and lessen immune response.

Tea Tree (Melaleuca alternifolia) and Lemon Eucalyptus (Eucalyptus citriodora) Two more “universal” oils that have powerful antibacterial, antiviral, and antifungal properties are tea tree and lemon eucalyptus. When combined, these essential oils pack a heavy punch to any flu bug, infection, or cold. How to use: At bedtime, apply 2 drops of each essential oil to the soles of the feet, 4 drops total. For children under the age of six, use 1 drop of each essential oil, 2 drops total. Allow the oils to be absorbed into the skin and do not shower after application. Use this combination for a week then switch to another combination for another week so the body does not build up a tolerance to the oils and lessen immune response. Caution: Do not use lemon eucalyptus in cases of asthma unless it is certain that menthol can be tolerated. Substitute with juniper berry essential oil.

Clove Bud (Syzygium aromaticum) and Eucalyptus (Eucalyptus globulus): Two more “universal” allies for the flu season, clove and eucalyptus can combat the toughest viruses. How to use: At bedtime, apply 2 drops of each essential oil to the soles of the feet, 4 drops total. For children under the age of six, use 1 drop of each essential oil, 2 drops total. Allow the oils to be absorbed into the skin and do not shower after application. Use this combination for a week then switch to another combination for another week so the body does not build up a tolerance to the oils and lessen immune response. Caution: Do not use eucalyptus in cases of asthma unless it is certain that menthol can be tolerated. Substitute with ravensara essential oil.

Aromatherapy can be something the entire family can use and enjoy—from the helpful hints in this article to innumerable other ways. This beautiful and effective healing modality is vast, and children’s needs are addressed differently, so please be sure to gather as much information as possible before diving into the realm of aromatic medicine. There are many good books on the subject, especially those written by Robert Tisserand.

DISCLAIMER

The statements contained herein have not been evaluated by the Food and Drug Administration, and the material presented in this article is not intended to treat, prescribe for, cure, mitigate, or prevent any disease or to replace conventional medical treatments.

Sources:

Donato, Marlaina. Multidimensional Aromatherapy. Ekstasis Multimedia, 2015

Young, Gary. Essential Oil Desk Reference. Essential Science Publishing, 2004

Further Reading:

How To  Correctly Use Essential Oils To Prevent the Flu and Other Illnesses

We all know that sunny days, sweet treats, warm bread, and the scent of vanilla make most of us feel better when we’ve got a case of the blues, but the reason why is not common knowledge. The answer lies deep in our nervous systems and the intricate communication between nerve cells. Neurotransmitters, chemical messengers that catalyze a myriad of metabolic functions, also affect our moods and behaviors. Some calm the body, promote digestion, and support good immunity while others are involved in keeping memory sharp, triggering the fight or flight stress response, and filling us with feelings of euphoria when we are in love or engaging in daredevil behavior. There are many neurotransmitters, but the body’s heavy hitters are serotonin, dopamine, acetylcholine, norepinephrine, and GABA. All of these are essential to life and well-being and work with each other toward the body’s homeostasis or state of equilibrium.

Poor diet, unrelenting stress, too much coffee or sugar, not enough physical activity, inadequate rest, and predisposed genetic deficiency all contribute to neurotransmitter dysfunction, especially that of serotonin. Inadequate or too much serotonin—as well as impairment of how the body utilizes it—has numerous consequences that can be the underlying factor in depression, anxiety disorders, obesity, Seasonal Affective Disorder (S.A.D.), premenstrual syndrome (PMS), Irritable Bowel Syndrome (IBS), osteoporosis, chronic insomnia, low energy, compromised immunity, even diseases of the cardiovascular system.

Serotonin disruption can also play a vital role in the insidious development of addiction, eating disorders such as bulimia and anorexia, obsessive-compulsive disorders (OCD), body dysmorphia, and other neuropsychological conditions. In short, proper serotonin levels play a central role in our quality of life, and we do not usually consider it until we are in the grips of its shadow side. If the problem is not addressed early, more and more unpleasant symptoms and syndromes may manifest down the road, consequently affecting other neurochemicals and body systems.

Serotonin is produced in the brain, but ninety-five percent of this neurotransmitter is made and used in the digestive tract along with twenty-nine other neurotransmitters. The human gut is often referred to as our “second brain”, but medically, it is called the enteric nervous system. No wonder our emotions are so often accompanied by physical responses! What is even more profound is the fact that good intestinal flora is essential for adequate serotonin.

Pharmaceutical antibiotics are prescribed in near-reckless proportions, and judging by the fact that it takes up to one year to restore beneficial gut flora after a single round of antibiotic use, it is not surprising that serotonin-related conditions and syndromes both physical and “emotional” are increasing at staggering rates. It is not uncommon for a person who has gone through rounds of antibiotics over a certain period of time to become clinically depressed, but the connection is rarely recognized.

On the other side of the coin, too much serotonin can also be a problem and contribute to digestive woes including nausea, vomiting, and diarrhea. It can also be a contributing factor in osteoporosis and certain types of heart disease. Since serotonin is usually known to be a calming chemical in the body, it is surprising to learn that too much of it can cause certain types of depression and extreme anxiety.

Excessive serotonin leads to depletion of many other neurotransmitters, especially dopamine, acetylcholine, and norepinephrine. On the emotional front, too much of this neurotransmitter can make one incredibly fearful of criticism, easily yielding to anger, feelings of inadequacy, and sadness. Prolonged lack of sleep can also contribute to serotonin excess, which would explain why most people “lose it” emotionally after a period of inadequate rest. Social interaction becomes difficult, though the individual desires it.

Too much serotonin can result by taking pharmaceutical antidepressants in conjunction with each other or combined with natural serotonin-affecting supplements, herbs, or even foods that stimulate serotonin. A medical condition called Serotonin Syndrome is also possible as a side effect of antidepressants, and can be a very dangerous thing. Physical symptoms can include trembling, sweating, vomiting, diarrhea, fever, and seizures. In many cases, ginger is given to the person afflicted to counteract the excessive serotonin in the system.

It is a balancing act for many of us to bring this neurochemical into balance. Putting these pieces together, one cannot help but come to the conclusion that supporting and harmonizing the body’s serotonin supply can be an integral piece in achieving better health. Vitamins, herbs, clinical aromatherapy, gentle exercise, Swedish massage, cranial-sacral therapy, meditation, and finding alternatives for prescribed antibiotics can all be mediators in our sometimes-rocky relationship with serotonin and other vital neurotransmitters. The following is a list of modalities, supplements, and tools to better nourish the production and utilization of this precious, life-enhancing neurochemical. Note: if you are taking prescribed antidepressant medication, please consult your doctor before taking any of the following:

Vitamins, Supplements, and Herbs

B6. This B vitamin is essential for nerve health and enzyme production, which are both critical for regulating mood and nourishing and balancing hormone levels, especially that of the female reproductive system. All B vitamins are important for neurotransmitter production and balance, but B6 is essential for serotonin.

Inositol. Inositol, a B vitamin component much like what bioflavonoids are to vitamin C, is a powerful yet gentle supplement for the entire nervous system, including the brain. There are few, if any, side effects with regular to high doses. Inositol can be extremely helpful in the withdrawal of drugs and alcohol, which is especially useful for repairing an overwrought nervous system. Inositol is a reliable supplement for serotonin deficiency and may be extremely helpful for anxiety, panic attacks, trembling, insomnia, chronic pain syndromes, and nervousness that is especially worse in the morning hours and during the hormonal shifts of menstruation and ovulation.

5-HTP (5-Hydroxytryptophan). Derived from the grafonia seed, 5-HTP is a natural amino acid involved in the conversion of tryptophan to serotonin and melatonin. In Europe, 5-HTP is sold by prescription under numerous trade names to treat major depression. Here, in the United States, 5-HTP is sold as a supplement, the most reliable being the enteric coated variety that is not destroyed by stomach acid on its way to the small intestine where it is utilized. 5-HTP is extremely helpful for PMS, general anxiety, irritability, mild-moderate insomnia, certain pain syndromes, and food cravings (carbs and sugar).

Damiana. Damiana, native to Mexico, is an aromatic herb mainly used for sexual dysfunction, but its value goes way beyond the reproductive system. Damiana increases neurotransmitter production including serotonin and dopamine and is reliable in reducing pain, easing anxiety, soothing digestive troubles, and increasing pleasure.

Ginger root. Ginger is an ancient as well as modern remedy for a plethora of ailments and a powerful player in neurotransmitter production. In cases of too much serotonin in the body, ginger is reliable in lowering it. In some people, ginger helps decrease symptoms of depression and anxiety. Individual chemistry is key, but this herb is definitely one to consider.

Kava Kava Root. Kava kava root is a centuries-old Polynesian herb used in ceremonial drinks as well as a libation in social situations. It is a powerful sedative that not only affects serotonin but other key players in the nervous system. It is reliable for panic attacks, trouble sleeping, and digestive distress related to “nerves.”

Lavender Flowers. Commonly grown for cosmetic and culinary use, lavender flowers can also be made into a tea that will naturally nourish the nervous system, namely serotonin production and utilization. Smaller quantities are recommended for calming the body, as larger doses prove to be stimulating.

Lemon Balm. A common garden herb, lemon balm (also called melissa) is a gentle but reliable remedy to boost serotonin levels in the body. It is highly useful for digestive upsets, insomnia, nervousness, and depressive states.

Olive Leaf. Olive leaf is a wonderful alternative to pharmaceutical antibiotics. It is the strongest antibiotic and antiviral in the plant world and is a powerful warrior against everything from malaria to viruses, the common cold to food poisoning. It is excellent for all bacterial and viral conditions as well as building good microbes in the gut, which is essential for healthy levels of serotonin.

St. John’s Wort. St. John’s wort is an age-old herbal remedy for melancholy, depression, and nervousness. It is valuable in the production of not only serotonin but other neurotransmitters such as dopamine and norepinephrine.

Foods

Foods that stimulate serotonin production include chocolate, avocado, chicken, turkey and most protein sources, flaxseed, sunflower seeds, sugar and all carbohydrates, wheat germ, and dairy such as cheese and cottage cheese.

Clinical Aromatherapy/Essential Oils

Bergamot Essential Oil. Bergamot essential oil boosts serotonin and is highly useful for depression and lowered immunity. Add a drop or two to a tissue and inhale for 5-minute intervals throughout the day.

Cacao Essential Oil. Essentially chocolate essential oil, cacao stimulates both serotonin and dopamine production and is a good oil to use to curb sugar cravings, ease despondency, and increase feelings of enjoyment and pleasure. It is especially beneficial for premenstrual-related food cravings and sadness. Add a drop or two to a tissue and inhale for 5 minute intervals throughout the day.

Frankincense Essential Oil. Frankincense essential oil is a wonderful ally for all forms of anxiety and is a key oil in aromatherapy for brain and nervous system health. Frankincense helps the body make and utilize serotonin and dopamine. Add a drop or two to a tissue and inhale for 5-minute intervals throughout the day. Frankincense essential oil can also be applied to the soles of the feet for quick absorption and results. Application: apply 3 drops of the essential oil to each sole of the foot 1-2x a day. Allow to absorb before putting on socks and do not shower for a few hours after application.

Ginger Essential Oil. Ginger essential oil can be applied undiluted to the soles of the feet for quick absorption in cases of excessive serotonin. Ginger is an antagonist to the neurotransmitter and can relieve severe anxiety, digestive distress, and other symptoms springing from too much serotonin in the body due to various factors. Application: apply 3 drops of the essential oil to each sole of the foot 1-2 x a day. Allow to absorb before putting on socks, and do not shower for a few hours after application.

Lavender Essential Oil. Lavender essential oil, long associated with calm feelings, is the CEO of essential oils that stimulates serotonin production in the body. It can be used to boost immunity, improve mood, promote sleep, quell general anxiety, and even prevent anxiety from escalating to panic. Add a drop or two to a tissue and inhale for 5-minute intervals throughout the day. Lavender essential oil can also be applied to the soles of the feet for quick absorption and results. Application: apply 3 drops of the essential oil to each sole of the foot 1-2x a day. Allow to absorb before putting on socks and do not shower for a few hours after application.

Neroli Essential Oil. Neroli essential oil reduces stress hormones in the body and is known to increase serotonin. It is almost unequaled in stopping trembling, anxiety, and nervous agitation. It is also used to decrease symptoms of depression and calm an overexcited state. Add a drop or two to a tissue and inhale for 5-minute intervals throughout the day.

Roman Chamomile Essential Oil. Roman chamomile is a wonderful ally for a stressed nervous system and can be inhaled to calm emotions and accompanying, unpleasant physical responses. It brightens the mood and outlook, soothes digestive storms, and promotes a feeling of wellbeing and hope. Add a drop or two to a tissue and inhale for 5-minute intervals throughout the day.

Sandalwood Essential Oil. Much like frankincense, sandalwood is a deeply nourishing oil for the entire nervous system. Add a drop or two to a tissue and inhale for 5-minute intervals throughout the day. Sandalwood essential oil can also be applied to the soles of the feet for quick absorption and results. Application: apply 3 drops of the essential oil to each sole of the foot 1-2 x a day. Allow to absorb before putting on socks and do not shower for a few hours after application.

Sweet Orange Essential Oil. Sweet orange oil is highly useful for decreasing obsessive thoughts and/or behaviors, calming the body, and promoting serotonin and other neurotransmitters. It also quells anxiety, chronic worry, and feelings of dread. Sweet orange oil also elevates the mood and combats depression. Add a drop or two to a tissue and inhale for 5-minute intervals throughout the day.

Ylang Ylang Essential Oil. Ylang ylang essential oil unsurpassed for calming excitatory neurotransmitters and kicking in calming neurochemicals like serotonin. It also regulates adrenaline in the body. Add a drop to a tissue and inhale for 5-minute intervals throughout the day, but no more than 2-3 times or a headache may result. Ylang ylang essential oil can also be applied to the soles of the feet for quick absorption and results. Application: apply 3 drops of the essential oil to each sole of the foot 1-2 x a day. Allow to absorb before putting on socks and do not shower for a few hours after application.

Lifestyle Changes

One can do everything right to have better nervous system health, but without positive, serotonin-friendly lifestyle changes, the body and mind will always fall short of reaching homeostasis. In the quest for serotonin balance, don’t forget to:

Get more rest. 8 or more hours of sleep a night and periods of non-doing during the day are critical in normalizing neurotransmitters and boosting immunity. Non-doing means designating 5-minute intervals to one-hour timeslots to doing nothing but lying back and zoning out without guilt. Insomniacs might find it surprising that non-doing during the day promotes better sleep at night.

Unplug. from the computer, cell phone, iPad, radio, etc. Electronic screens and noise all negatively affect the brain and its chemical activity. Using devices non-stop contributes to neurotransmitter disruption.

Get out into nature. It is proven that being outside, especially in sunlight, or looking out a window onto greenery instantly boosts neurotransmitters. When you are outside, breathe deeply, notice the beauty around you, and take in the soothing sounds of birds, water, or wind.

Do more gentle exercises. Working out in the gym, running for miles, or taking high-energy exercise classes boost stimulating neurotransmitters like dopamine and norepinephrine, but our friend serotonin needs yoga, creative movement, ballet, tai chi, qigong, and deep breath work to be utilized in the body.

Receive more massage and bodywork. Swedish massage is known to boost serotonin and other calming chemicals in the body by triggering the autonomic (fight or flight) nervous system to yield to the parasympathetic (rest and digest mode). If you want to stimulate serotonin, avoid deep tissue work or more aggressive modalities. Opt for flowing, gentle massage, preferably set to beautiful music.

Listen to calming music and nature sounds. Ditch the driving percussion of rock music once in a while for more calming music. Even better, listen to real or recorded nature sounds including birdsong, ocean waves, crickets, gentle wind, or streams.

Whatever way you choose to boost serotonin and other calming neurotransmitters, nature will work with your unique chemistry, and it won’t take long for you to know what works best for your body and psyche. Happiness and wellbeing are indeed rooted in the physical; the more harmonious we are on this level, the more harmonious on every other level, even in the face of adversity and stress. With serotonin on our side, come what may- we can be ready!

For more about neurotransmitters, nervous system health, and clinical aromatherapy, see my new release, Multidimensional Aromatherapy: Clinical, Practical, and Vibrational Applications.

…

DISCLAIMER

The statements contained herein have not been evaluated by the Food and Drug Administration, and the material presented in this article is not intended to treat, prescribe for, cure, mitigate, or prevent any disease or to replace conventional medical treatments.

Recommended Supplements:

• Shillington’s Female Formula
• B-Complex #6 – Thorne Research
• Shillington’s Male Energy Formula
• Niacinate – Douglas Labs (Niacin with Inositol)
• Kava Kava – Gaia Herbs
• Olive Leaf Extract – Pure Encapsulations
• Female Hormone Support • 60c – Gaia Herbs
• Sleep & Relax • 50c – Gaia Herbs
• Lavender Essential Oil

Recommended Reading:

• Multidimensional Aromatherapy: Clinical, Practical, and Vibrational Applications
• How Candida Leads To Depression
• The Power of Our Hormones and How To Balance Them
• Understanding Stress, Chronic Stress, and Adrenal Fatigue
• Natural Remedies for PMS, Mood Swings, Bloating, Cramps, Etc.
• Understand Hypothyroidism – Prevention and Natural Remedies

Sources:

• Think Twice: How the Gut’s “Second Brain” Influences Mood and Well-Being –Scientific American
• Braverman, Eric R. The Edge Effect. NY, NY: Sterling Publishing Co., INC., 2004
• Donato, Marlaina. Multidimensional Aromatherapy. Blairstown, NJ: Ekstasis Multimedia, 2015
• Worwood, Valerie Ann. Aromatherapy for the Soul. Novato, CA: New World Library, 1999

Fibromyalgia was once an obscure condition, the very word itself capable of prompting looks of confusion or dismissal. At one time called fibrositis, the condition is now almost a household term with many people diagnosed daily. This condition of widespread soft tissue pain and accompanying, overlapping symptoms is now taken more seriously, but it is still misunderstood by many mainstream doctors who do not have a cause or a solution.

The source of fibromyalgia has many theories, everything from insufficient nutrition to neurotransmitter imbalance, myofascial constriction to adrenal fatigue, mental illness to hypochondria, the latter most unlikely and ludicrous. Many people in the medical field suspect the condition to stem from a disturbance in the nervous system and the communication of pain signals. This might explain why the syndrome can wreak havoc on almost all organ systems. Those living with this condition know too well how one can look perfectly healthy yet be suffering from unexplainable, severe pain in muscles, tendons, ligaments, and sometimes joints.

The pain can be worsened with exertion, emotional stress, too little sleep, an overly acidic diet, and cold or hot weather. Soft tissue pain, burning, aching, and weakness can concur with irritable bowel and bladder, crushing fatigue, chronic indigestion, severe light sensitivity, anxiety disorders, hormonal imbalance, and intolerance to food and temperature changes. The severity of symptoms can vary season to season, day to day, hour to hour, and sometimes, minute to minute.

Fibromyalgia can develop gradually or come on suddenly after a car accident, fall, or injury. Prolonged emotional stress can also trigger a healthy individual into a lifelong struggle with the syndrome. Some symptoms persist for years while others are transient; some are debilitating while others are constant but in the peripheral.

It may be misdiagnosed as multiple sclerosis, Lupus, or depression. Sometimes fibromyalgia comes with a co-diagnosis of Sjögren’s Syndrome, Chronic Fatigue Syndrome (CFIDS/ME), rheumatoid arthritis, and Myofascial Pain Syndrome. Some medications and treatments may work only for a little while. Sadly, it is no wonder why fibromyalgia encourages health care professionals, bosses, family members, and friends of the patient to chalk it all up to, “It must be all in your head!”

For the person living the Hell that can be fibromyalgia, such a summation can be the straw that breaks the camel’s back. Depression is common and can develop along with the plethora of other agonizing symptoms. A fibromyalgia diagnosis twenty years ago made a patient even more vulnerable to such beliefs and criticism than today, but those living with it wish it could merely be chalked up to self-obsessive imaginings. It is not surprising that many allopathic doctors take the “logical”, easy way out and prescribe antidepressants to fibro patients. Because of this, it is often assumed that the condition is psychological in origin.

Fibromyalgia pain is linked to neurotransmitter imbalances, especially serotonin and acetylcholine, which in turn can have an effect on mood, but antidepressant drugs can fail to solve deficiencies and glitches within the nervous system and impose undesired side effects to an already burdened body. Often, antidepressants and similar medications prescribed for fibromyalgia compound the problem and make things worse.

There has been widespread assumption among alternative health practitioners that fibromyalgia syndrome stems from a toxic diet and lifestyle that includes an excess of processed foods and alcohol; however, there are countless people living with fibromyalgia who have a history of adhering to healthier diets and ways of living.

Fibromyalgia does not discriminate, affects people of all ages, and affects both genders. A higher percentage of women are diagnosed, thus some speculation surrounds possible hormonal factors. With so many conflicting theories and findings, only one thing is certain and agreed upon: every person is individual and in need of a tailored treatment program. The fibromyalgia sufferer needs a village to maintain balance, and that village can be comprise of medical doctors and holistic practitioners, among them, massage therapists, acupuncturists, chiropractors, herbalists, and counselors. Unfortunately, most care is not covered by insurance and can also be a hit or miss.

Fortunately, there is much a fibromyalgia sufferer can do to lessen pain and find longer periods of equilibrium, even the one who has literally tried everything under thesun and the one with limited financial resources. There are also newer alternative treatments and combinations of such that are dramatically changing lives.

Graston Technique

Graston Technique® has been around for nineteen years but is only now making its way into therapeutic dialogue. Used by more than twenty-two thousand professionals including therapists, athletic trainers, and respected chiropractors, Graston is a cutting-edge, non-invasive approach to injury recovery and connective tissue disorder.

The Graston practitioner uses six types of stainless steel instruments to rub soft tissue. These tools reach deeply into layers of muscle to permanently reduce scar tissue and trigger points that prevent blood circulation within the fibers. Trigger points are painful areas that hold the most tension within a muscle. They develop from injury or poor habits such as posture and repetitive movement. Trigger points can also form from physiological stress patterns within the nervous system, creating stubborn and dysfunctional loops of miscommunication between the brain and muscles.

Each muscle is comprised of numerous layers of fibrous tissue that is wrapped in natural cellophane called fascia. Fascia not only holds together muscles, tendons, and ligaments but also organs. Trigger points within a muscle can multiply over time, eventually spreading to larger areas of the body and constricting the deepest levels of the fascia. If these critical points are not addressed after an injury, accident, or years of bad habits and stress, the digestive, respiratory, reproductive, and endocrine systems can be adversely affected. What began as a small area in need of help becomes a larger problem compounded by other, more serious conditions.

Many seasoned chiropractors believe that fibromyalgia is actually a syndrome brought on when multiple, unaddressed trigger points go haywire. Over time, the body learns ways of coping and moving to prevent further injury, which can include glitches in the autonomic nervous system. Year upon year of dysfunctional nerve communication, constricted fascia, and blood-deprived muscles can result in serious reduction of mobility and quality of life. Other conditions, seemingly unrelated to the muscular-skeletal system, can develop and become debilitating.

Graston Technique® goes where massage therapy leaves off. Massage therapy is highly effective for fibromyalgia but does not get to the root trigger points. A massage therapist’s hands can only reach a few layers of muscle tissue, whereas Graston tools can reach  five layers down, where the deepest trigger points fester. Treatments, combined with knowledgeable chiropractic care and tailored exercises, can yield results quite rapidly. While other modalities might provide temporary relief, Graston combined with other therapies can get to the source of pain and unravel decades of problems within the soft tissue and have a permanent effect.

Essential Oil Therapy

Clinical aromatherapy uses essential oils to increase oxygen to the tissues, reduce acidity, improve circulation, and lessen inflammation. Essential oils—steam-distilled essences from plants, leaves, bark, roots, flowers, and fruit peels—are powerful substances that can gently nudge the body back into balance. Some are also amazingly effective analgesics that work better than over-the-counter ointments as well as prescribed pain medications. When used properly, essential oils do not cause side effects and contribute to overall health of the body’s nervous and immune systems.

Application of essential oils can be approached four different ways, all offering great benefits for the fibromyalgia sufferer:

1. Undiluted to the soles of the feet where the pores of the body are the largest, thus providing quick absorption of essential oil particles into the bloodstream where the oils do their work to reduce pain and inflammation. This method is best to calm over-excited nerves and works systemically to bring the body into a more harmonious state. For convenience, applying essential oils to the soles of the feet is best employed at bedtime.

2. Diluted in a little vegetable oil (also called a carrier or base oil) and applied on site to reduce pain, swelling, inflammation, and discomfort in soft tissues and joints. This method can be applied up to four times a day. This method can also be highly effective for acute pain and when used with massage modalities.

3. Blended with Epsom salts or evaporated sea salt and distributed into a hot bath or foot bath. Aromatherapeutic baths can greatly reduce fibromyalgia pain and promote better sleep. This method is best used in the evening.

4. Inhaled to stimulate the neurotransmitter serotonin which can be alarmingly inadequate in people with fibromyalgia. Essential oils can be applied to a tissue or a specific aroma locket for this purpose and inhaled throughout the day to maintain healthier levels of serotonin and other neurotransmitters.

Note: Pregnant women, epileptics, and people taking medications such as blood thinners should consult a qualified health professional before using essential oils.

Natural Pain-Reducing Essential Oils & Formulas

Fibromyalgia/Myofascial Pain Blend #1

• 2 drops spearmint
• 2 drops balsam fir
• 1-2 drops ginger*
• 1 drop juniper berry

Dilute in 1-2 teaspoons of carrier oil or unscented lotion and apply to affected areas or all over the body 2x a day with a few hours between applications. Especially effective when used in massage modalities.

*Ginger is contraindicated for anyone on blood thinners. Omit or substitute with lavender.

Fibromyalgia/Myofascial Pain Blend #2:

• 3 drops eucalyptus
• 3 drops black spruce

Dilute in 1-2 teaspoons of carrier oil or lotion and apply to affected areas or all over the body 2x a day with a few hours between applications. Especially effective when used in massage modalities.

Single Essential Oils for Topical Diluted Application

• Eucalyptus: 3 drops per teaspoon of carrier oil or unscented lotion. Mix well and apply to pain sites. Can also be added to bath water by mixing up to 10 drops of essential oil to ¼ cup of Epsom salts or evaporated sea salt.
• Ginger: 1-2 drops per teaspoon of carrier oil or unscented lotion. Mix well and apply to pain sites. *Contraindicated for people taking blood thinners.
• Helichrysum: 2 drops per teaspoon of carrier oil or unscented lotion. Mix well and apply to pain sites.
• Juniper Berry: drops per teaspoon of carrier oil or unscented lotion. Mix well and apply to pain sites. *Contraindicated for people taking blood thinners. Can also be added to bath water by mixing up to 5 drops of essential oil to ¼ cup of Epsom salts or evaporated sea salt.
• Lavender: 4 drops per teaspoon of carrier oil or unscented lotion. Mix well and apply to pain sites. Can also be added to bath water by mixing up to 10 drops of essential oil to ¼ cup of Epsom salts or evaporated sea salt.
• Lemongrass: 1 drop per teaspoon of carrier oil or unscented lotion. Mix well and apply to pain sites.
• Pepper, Black: 1-2 drops per teaspoon of carrier oil or unscented lotion. Mix well and apply to pain sites.
• Peppermint: 1-2 drops per teaspoon of carrier oil or unscented lotion. Mix well and apply to pain sites. Can also be added to bath water by mixing up to 8 drops of essential oil to ¼ cup of Epsom salts or evaporated sea salt.
• Pine needle: 3-4 drops per teaspoon of carrier oil or unscented lotion. Mix well and apply to pain sites. Can also be added to bath water by mixing up to 15 drops of essential oil to ¼ cup of Epsom salts or evaporated sea salt.
• Spearmint: 1-2 drops per teaspoon of carrier oil or unscented lotion. Mix well and apply to pain sites. Can also be added to bath water by mixing up to 5 drops of essential oil to ¼ cup of Epsom salts or evaporated sea salt.
• Spruce, Black: 3-4 drops per teaspoon of carrier oil or unscented lotion. Mix well and apply to pain sites. Can also be added to bath water by mixing up to 12 drops of essential oil to ¼ cup of Epsom salts or evaporated sea salt.

*Note: If rash develops, use only 1 drop of essential oil per teaspoon of carrier oil or unscented lotion, or discontinue use.

Single Essential Oils for Inhalation

• Cacao: 1-2 drops on a tissue or in an aroma locket. Stimulates and encourages utilization of serotonin and dopamine in the body. Inhale for 5 minute intervals up to 4x a day.
• Lavender: 1 drop on a tissue or in an aroma locket. Stimulates and encourages utilization of serotonin in the body. Inhale for 5 minute intervals up to 4x a day.
• Neroli: 1-2 drops on a tissue or in an aroma locket. Stimulates and encourages utilization of serotonin in the body. Also calms adrenalin and other stress hormones. Inhale for 5 minute intervals up to 4x a day.
• Rose: 2-3 drops on a tissue or in an aroma locket. Stimulates and encourages utilization of serotonin and dopamine in the body. Inhale for 5 minute intervals up to 4x a day.
• Sweet Orange: 1-3 drops on a tissue or in an aroma locket. Stimulates and encourages utilization of serotonin, dopamine, and other neurotransmitters in the body. Inhale for 5 minute intervals up to 4x a day.
• Tangerine: 1-3 drops on a tissue or in an aroma locket. Stimulates and encourages utilization of serotonin, dopamine, and other neurotransmitters in the body. Inhale for 5 minute intervals up to 4x a day.
• Ylang Ylang: 1-2 drops on a tissue or in an aroma locket. Stimulates and encourages utilization of serotonin in the body. Also calms adrenalin and other stress hormones. Inhale for 3 minute intervals up to 3x a day.

Those of us who are living with fibromyalgia in all of its variations of severity and complexity can find hope, new methods, and great reduction of symptoms. I have been fortunate to be on both sides of the healing fence and can attest to the fact that the body itself constantly strives for balance, and finding our own individual pathways to wellness is possible only if we don’t give up. I am grateful for my husband’s insistence to “try one more thing.”

 

Recommended Reading:

• Gluten, Candida, Leaky Gut Syndrome, and Autoimmune Diseases
• Fibromyalgia – Natural Remedies
• How To Detoxify and Heal From Vaccinations – For Adults and Children
• Cherries – The Superfood You Should Know About
• Reduce Muscle Soreness

Sources:

• Fibromyalgia & Chronic Myofascial Pain: A Survival Manual by Devin Starlanyl & Mary Ellen Copeland (new Harbinger Publications, 2001, 2^nd Edition)
• Multidimensional Aromatherapy: Clinical, Practical, and Vibrational Applications by Marlaina Donato, CA, CMT (Ekstasis Multimedia, 2015)
• Graston Technique – GrastonTechnique.com