by Leslie Moldenauer | | Essential Oils
Complementary Therapies to Support Mental Wellness
According to the World Health Organization, mental health is defined as “a state of well-being in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community” [1].
The overall definition is an important one, and the most important part is someone that can cope with the normal stresses of life. Everyone is under stress, some of us much more than others…. life is full of ups and downs, and the more we can cope, the more resilient we are, the healthier we will be in mind and body.
Complementary therapies are very effective in helping us to become more resilient. According to a survey from the National Center for Complementary and Integrative Health, “83 million U.S. adults spent $33.9 billion out-of-pocket on visits to CAM practitioners and on purchases of CAM products, classes, and materials. In total, there were approximately 354 million visits to CAM practitioners and approximately 835 million purchases” [2]. These numbers show us that complementary and alternative medicine (CAM) therapies are rapidly gaining popularity in the U.S. Why? Because they are so effective!
If you find yourself struggling to cope and are feeling anxious, worried, missing sleep, or feeling exhausted after a good night sleep, herbal remedies are a great first therapy to try.
Herbal Remedies
An herb is any part of a plant that has a therapeutic value. The American Herbalists Guild states, “Herbal medicine is the art and science of using herbs for promoting health and preventing and treating illness. It has persisted as the world’s primary form of medicine since the beginning of time, with a written history more than 5000 years old” [3].
When used appropriately, herbal remedies are extremely safe and effective. A great place to start is an herbaceous cup of tea.Chamomile is wonderfully calming, and its subtle floral, fruity notes fill more than one million cups every single day! [4].
Herbal Tea Blend
Chamomile contains flavonoids and terpenoids, which attribute to its many medicinal properties. The following herbal blend will soothe the mind and renew the spirit.
Mix equal parts:
Chamomile
Lavender flowers
Passionflower
Spearmint
Store in a sealed mason jar. Add one teaspoon of the mixture in your favorite tea strainer, steep and relax.
Herbal Tincture
If you love to try your hand at DIY projects, an herbal tincture is also a fantastic way to help the body and mind cope with life’s more stressful moments.
Ashwagandha (Withania somnifera) is an herbal masterpiece. This herb is an adaptogen, which helps the body manage stress. In Sanskrit ashwagandha means “the smell of a horse,” indicating that the herb brings the vigor and strength of a stallion. This gem is a very effective, evidence-based remedy for stress and anxiety by helping to lower cortisol, our stress hormone [5].
Here is what you will need:
1 part dried, cut ashwagandha root (not powdered)
4 parts 100 proof vodka
Place dried ashwagandha root into a sterilized glass jar. Pour in four parts vodka. Cover the jar and place it in a dark location. Shake it every day for a minimum of four weeks, six weeks is ideal. Strain well and transfer to small 2 or 4-ounce glass bottles with dropper (amber or cobalt). Start with one dropper full per pay. If needed a healthy adult can utilize one dropper full, two times per day.
Aromatherapy
Essential oils have a pronounced effect on our emotions and can help to soothe fears, find your center and provide grounding, uplift a somber mood, and calm like no other therapy I know. Simply put, essential oils promote wellbeing.
I would like to highlight a few essential oils that I feel are superior for mental wellness.
Bergamot (Citrus bergamia) Bergamot has the ability to relax the mind yet be incredibly uplifting to the mood. Bergamot will help you to let go of any negativity you may be holding on to.
A recent crossover study performed in 2015 demonstrated that vapor inhalation of Bergamot essential oil positively changed mood states and lowered salivary cortisol levels (stress hormones) in the participants [6]. This is huge, showing bergamot is a superior choice to help stress resiliency.
Lavender (Lavandula angustifolia) A favorite of many, lavender essential oil contains sedative properties due to the constituent’s linalool and linalyl acetate. A study published in 2010 showed that inhaled lavender greatly reduced anxiety in dental patients waiting for their procedures [7].
Mandarin Red (Citrus reticulate) A study performed in 2008 by the Department of Pharmacology in Brazil found that after mice were given both Citrus reticulate and Citrus latifolia (Persian lime) via ether inhalation their sleep times increased as well as a reduction in their Obsessive-Compulsive behaviors (OCD) [8]. This study suggests that Mandarin red essential oil contains powerful anxiolytic therapeutic properties, and it smells amazing, too!
Making a Master Blend
I suggest a master blend to my clients so continuous on the fly blending is not needed. You can place your blend in a bottle and store it in a cool, dark place.
Here is what you will need:
10ml glass essential oil bottle (amber or cobalt)
Mandarin red 30 drops
Bergamot 20 drops
Lavender 10 drops
With your blend created you can:
Add 15 drops to a portable essential oil inhale
Place drops in an aromatherapy diffuser (follow manufacturers recommendations on drop amount)
Place a few drops on a cotton swab and stick in your car vent, heat vent at home, or simply hold under your nose and inhale.
*Bergamot is highly phototoxic, therefore, you should not go into the sun or tanning bed after applying to the skin. If you want to apply to the skin, always dilute responsibly in a fatty vegetable-based carrier oil and keep exposed skin out of the sun for 12-24 hours [9].
Pranayama Breathing
I know some individuals are intimidated by yoga or meditation, but everyone can practice breathing techniques. Prāṇāyāma is a Sanskrit word translated as “extension of the prāṇa (breath or life force)” or “breath control.” The word itself is composed of two Sanskrit words: prana meaning life force, and ayama to restrain or control the prana [10].
The first practice is called Nadi Shodan, or alternate nostril breathing. This pranayama should be performed in a comfortable seated posture, spine straight:
- Blow/clear your nose if needed before you begin.
- Curl your index and middle finger toward the palm.
- Rest your thumb on your right nostril, and your ring finger on your left nostril.
- Let your eyes soften and close.
- Slowly inhale deep into the belly and exhale. Close the right nostril with the thumb; inhale through the left nostril for 5 counts and exhale.
- Inhale through the left nostril again for 5 counts, hold for 5 counts, close your left nostril and exhale through the right nostril for 5 counts.
- Repeat on the right side. This makes 1 round.
- Do up to 5 rounds.
This breathing technique will help to calm your mind and slow down your thoughts. It is a great technique to try when you are having trouble falling or staying asleep.
This next breathing technique is not within the yogic tradition, but a breathing technique created by Dr. Andrew Weil called the 4-7-8 breath [11]. I recommend this technique often as it can be performed anywhere, including while driving, in a bath, reading a book, lying in bed, etc.
According to Dr. Weil:
- Exhale completely through your mouth, making a whoosh sound.
- Close your mouth and inhale quietly through your nose to a mental count of four.
- Hold your breath for a count of seven.
- Exhale completely through your mouth, making a whoosh sound to a count of eight.
- This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.
You can complete either of these breathing techniques alongside aromatherapy for a powerful home practice.
When you are armed with proper information, basic complementary therapies are very attainable. You do not need to go it alone, let natural, complementary therapies help you to cope with stress when you need a little assistance. To your healthy explorations. xo
References
[1] World Health Organization http://www.who.int/
[2] The Use of Complementary and Alternative Medicine in the United States: Cost Data. https://nccih.nih.gov/news/camstats/costs/costdatafs.htm
[3] Herbal Medicine Fundamentals https://www.americanherbalistsguild.com/herbal-medicine-fundamentals
[4] Chamomile: A herbal medicine of the past with bright future https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/
[5] Chandrasekhar, K. et al (2012) A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults. Indian journal of psychological medicine. Jul-Sep; 34(3): 255–262
[6] Watanabe, E. et al (2015) Effects of Bergamot (Citrus bergamia (Risso)Wright & Arn.) Essential Oil Aromatherapy on Mood States, Parasympathetic Nervous System Activity, and Salivary Cortisol Levels in 41 Healthy Females. Department of Immunology. 2015; 22:43–49
[7] Kritsidima, M. et al (2009) The effects of lavender scent on dental patient anxiety levels: a cluster randomised-controlled trial. Community Dentistry and Oral Epidemiology. Feb;38(1):83-7.https://www.ncbi.nlm.nih.gov/pubmed/19968674
[8] Gargano, A. et al (2008) Essential Oils from citrus latifolia and Citrus reticulate reduce anxiety and prolong ether sleeping time in mice. Department of Pharmacology, Institute of Bioscience, UNESP-Sao Paulo State University, Sao Paulo, Brazil. Published in Tree and forestry science and biotechnology 2 (special issue 1) 121-124
[9] Tisserand, R., Young, R., & Williamson, E. M. (2014). Essential oil safety: A guide for health care professionals. Edinburgh: Churchill Livingstone/Elsevier
[10] What is Pranayama? https://www.ekhartyoga.com/articles/practice/what-is-pranayama
[11] Three Breathing Exercises and Techniques https://www.drweil.com/health-wellness/body-mind-spirit/stress-anxiety/breathing-three-exercises/
Like so many practices in life, I encourage you to become educated on the proper use of essential oils. When using them, please do so cautiously, understanding that there is often misinformation on the internet. You can be assured that I support only educated and proven resources. While essential oils should not be feared they should be respected and used properly to ensure the safety of the individuals using them.
Please note that I am not a medical practitioner. The content of this website is provided for general informational purposes only and is not intended as, nor should it be considered a substitute for, professional medical advice. Do not use the information on this website for diagnosing or treating any medical or health condition. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider. By using this website, you assume full responsibility and liability for your own actions.
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Coping skills, resilience, and stress levels in our youth
by Leslie Moldenauer | | Essential Oils
I speak often about collaboration, not competition. I recently invited a fellow friend, colleague, and brilliant aromatherapist Rehne Kuik Burge CA to be a guest blogger and share her expertise with you, and that is “PTSD, the Olfactory System, and Essential Oils”.
PTSD, the Olfactory System and Essential Oils
By Rehne Burge, Certified Aromatherapist
NAHA Director for Louisiana
Soul Essentials Duo
Aromatherapy by Soul Essentials Duo (Facebook Group)
PTSD, once referred to as “shell shock” or battle fatigue, was first brought to attention by war veterans, and is a result of a direct traumatic, tragic or a terrifying event that one has witnessed or experienced in their lives. This not only effects Veterans but also people that have experienced a tragic or traumatic event. Being frightened under these circumstances is normal. Fear triggers many split-second changes in the body to help defend against danger or to avoid it. This “fight-or-flight” response is a typical reaction meant to protect a person from harm. Nearly everyone will experience a range of responses after trauma, yet most people recover from initial symptoms naturally. Those who continue to experience problems may be diagnosed with PTSD. People who have PTSD may feel stressed or frightened whether danger is present or not. From my personal experience, this can occur at any given time, without notice. There is usually persistent frightening thoughts and memories of their ordeal and a feeling of being emotionally numb, especially with people they were once close to. (1)
Some people, unaware, will block the trauma and have their memory come back at a later time in life, leaving them even further traumatized. Most people with post-traumatic stress disorder (PTSD) repeatedly re-live the trauma in the form of nightmares, panic attacks, anxiety and disturbing recollections during the day. The nightmares or recollections may come and go, and a person may be free of them for weeks at a time, and then experience them daily for no particular reason. This can occur whether the person remembers the trauma or not. It can sit idly by with no memory, yet the symptoms can still take place.
A person with PTSD may also experience sleep problems, depression, substance abuse, feeling detached or numb, or being easily startled. As previously mentioned, there is the possibility of also loosing memory or cognition. They may lose interest in things they used to enjoy and have trouble feeling affectionate. They may feel irritable, more aggressive than before, or even violent. Seeing things that remind them of the incident may be very distressing, which could lead them to avoid certain places or situations that bring back those memories. Anniversaries of the event are often very difficult. The disorder is also associated with impairment of the person’s ability to function in social or family life, including occupational instability, marital problems and divorces, family discord, and difficulties in parenting.
What is Fear?
Fear is a feeling induced by perceived danger or threat that occurs in certain types of organisms, which causes a change in metabolic and organ functions and ultimately a change in behavior, such as fleeing, hiding, or freezing from perceived traumatic events. Or, in simpler terms, it’s an unpleasant emotion caused by the belief that someone or something is dangerous, likely to cause pain, or that may feel like a threat. Fear in human beings may occur in response to a specific stimulus occurring in the present, or in anticipation or expectation of a future threat perceived as a risk to body or life. The fear response arises from the perception of danger leading to confrontation with or escape from/avoiding the threat (also known as the fight-or-flight response), which in extreme cases of fear (horror and terror) can be a freeze response or paralysis. In the midst of my own panic attacks, I become so frightened of the visions that I scurry from anyone coming near me during an attack.
In humans and animals, fear is modulated by the process of cognition and learning. Thus fear is judged as rational or appropriate and irrational or inappropriate. An irrational fear is called a phobia.
Fear can cause a chain reaction in the brain that starts with a stressful stimulus, which can be any change or signal in the environment that can make an organism react in some way and end with the release of chemicals that cause a racing heart, fast breathing and energized muscles, among other things, also known as previously mentioned, the fight-or-flight response. When this occurs, it causes a change in metabolic and organ functions and ultimately a change in behavior such as fleeing, hiding, or freezing from perceived traumatic events. The stimulus could be a spider, a knife at your throat, trauma of many sorts from war to child abuse or an auditorium full of people waiting for you to speak or the sudden thud of your front door against the door frame.
More than 100 billion nerve cells comprise an intricate network of communications that is the starting point of everything we sense, think and do and this makes the brain a very complex and quite amazing organ. Some of these communications lead to conscious thought and action, while others produce autonomic responses. The fear response is almost entirely autonomic: We don’t consciously trigger it or even know what’s going on until it has run its course.
Cells in the brain (neurons) are constantly transferring information through a thread like extension of a neuron called a dendrite that carries nerve impulses toward the cell body and triggers responses. There are dozens of areas of the brain at least peripherally involved in fear. But research has discovered that certain parts of the brain play central roles in the process:
SLXLM
- Thalamus – relays information to the cortex, processes and filters information and decides where to send incoming sensory data (from eyes, ears, mouth, skin)
- Sensory cortex –located in the parietal lobe and interprets sensory data
- Hippocampus – The hippocampus is a major component of the brains of humans and other vertebrates. Humans and other mammals have two hippocampuses, one in each side of the brain. The hippocampus belongs to the limbic system and plays important roles in the consolidation of information from short-term memory to long-term memory, and in spatial memory that enables navigation stores and retrieves conscious memories; processes sets of stimuli to establish context
- Amygdala – Conditions such as anxiety, autism, depression, post-traumatic stress disorder, and phobias are suspected of being linked to abnormal functioning of the amygdala, owing to damage, developmental problems, or neurotransmitter imbalance. It’s been shown to play a key role in the processing of emotions. The amygdala forms part of the limbic system. It decodes emotions; determines possible threat; stores fear memories
- Hypothalamus – Although this portion of the brain is small in size, it is involved in many necessary processes of the body including behavioral, autonomic (involuntary or unconscious), and endocrine functions, such as metabolism and growth and development. It also activates the “fight or flight” response
The process of creating fear begins with a scary stimulus and, as previously mentioned, ends with the fight-or-flight response. But there are at least two paths between the start and the end of the process. (2)
So how can we combat or deal with the responses of PTSD or fear?
Because the olfactory receptors are extremely sensitive, they can be easily stimulated by very subtle and sometimes subliminal scents.
Techniques were developed for exploiting the ability of scents to arouse potent emotional reactions. A person could learn to associate pleasant scents with a sense of security and self-control. You could subsequently use this newfound association to overcome phobias and prevent panic attacks. This may be especially effective for posttraumatic stress disorder (PTSD) with episodes of anxiety, flashbacks, and dissociation triggered by smells. (3)
Many combat veterans with posttraumatic stress disorder (PTSD) have an olfactory component to their traumatic memories that might be utilized by one technique. Thirty-six outpatients with chronic PTSD, featuring resistant olfactory-induced flashbacks, were tested. 58% of the subjects responded to treatment by a reduction of 50% or more stress. Improvement was maintained at 6-month and 1-year follow-ups. Use of medication was curtailed. The technique showed potential for providing benefit to individuals suffering from PTSD with olfactory components. (4)
Silexan, a lavender oil preparation for oral use, had been authorized in Germany for the treatment of states of restlessness during anxious mood. An open-label, exploratory trial was performed to assess the potential of the medicinal product in the treatment of restlessness caused by anxiety as related to several disorders. Patients suffering from neurasthenia or PSD showed comparable improvements with most outcomes. The results in this trial justify to further investigate Silexan in disorders with accompanying restlessness caused by sub-threshold anxiety. Adverse reactions, predominantly gastrointestinal complaints, were judged as mild or moderate. (5)
Considering that so many illnesses are stress related, Lavender holds a special place in both preventative health care and in the treatment of tension-related illnesses. It offers a soothing and antispasmodic effect. Lavender not only offers anti-inflammatory, skin-healing properties but also is loved for its effectiveness on stress related symptoms. It’s calming, tension relieving and sedative properties is a big benefit to PTSD and other stress related symptoms.
There is growing evidence suggesting that lavender oil may be an effective medicament in treatment of several neurological disorders. Several animal and human investigations suggest anxiolytic, mood stabilizer, sedative, analgesic, and anticonvulsive and neuroprotective properties for lavender. These studies raised the possibility of revival of lavender therapeutic efficacy in neurological disorders. In the article, a survey on current experimental and clinical state of knowledge about the effect of lavender on the nervous system is given. (6)
Lavendula angustifolia (lavender) inhalation has been used in folk medicine for the treatment of anxiety, and clinical and animal studies have corroborated its anxiolytic effect, although its mechanism of action is still not fully understood. The results of referenced article indicate an important role for the serotonergic system in the anxiolytic-like effect of lavender essential oil (7)
The next oil that is showing promise in many research documents is Citrus bergamia, also known as “Bergamot,” which is a plant belonging to the Rutaceae family and is defined as a hybrid of bitter orange and lemon. It is an endemic plant of the Calabria region (Italy). Bergamot fruit is primarily used for the extraction of its essential oil. The referenced article is aimed at collecting data from the literature on C. bergamia essential oil and, through a critical analysis, focus on safety and the beneficial effects on human health. Clinical studies on the therapeutic applications of bergamot essential oil exclusively focus on the field of aromatherapy, suggesting that its use can be useful for reducing anxiety and stress. (8) (13)
Abstract: Bergamot essential oil (BEO), Citrus aurantium subsp. bergamia (Risso) Wright & Arn. (Rutaceae), is used widely in aromatherapy to reduce stress and anxiety despite limited scientific evidence. A previous study showed that BEO significantly increased gamma-aminobutyric acid levels in rat hippocampus, suggesting potential anxiolytic properties. The aim of this study was to investigate the effect of BEO (1.0%, 2.5% and 5.0% w/w) administered to rats on both anxiety-related behaviours (the elevated plus-maze (EPM) and hole-board tests) and stress-induced levels of plasma corticosterone in comparison with the effects of diazepam. Inhalation of BEO (1% and 2.5%) and injection of diazepam (1 mg/kg, i.p.) significantly increased the percentage of open arm entries on the EPM. The percentage time spent in the open arms was also significantly enhanced following administration of either BEO (2.5% and 5%) or diazepam. Total arm entries were significantly increased with the highest dose (5%), suggesting an increase in locomotor activity. In the hole-board test, 2.5% BEO and diazepam significantly increased the number of head dips. 2.5% BEO and diazepam attenuated the corticosterone response to acute stress caused by exposure to the EPM. In conclusion, both BEO and diazepam exhibited anxiolytic-like behaviour and attenuated HPA axis activity by reducing the corticosterone response to stress. (9)
Basil plays another important role. Amongst other properties, Basil is anti-spasmodic and a cephalic (in Aromatherapy, pertaining to remedies for the head). It has the ability to clear our minds and help to relieve voluntary or involuntary muscle spasms.
Looking at case study on a 37 year-old male with panic attacks and agoraphobia was taking venlafaxine 225 mg, alprazolam 2mg, and risperidone 2 mg daily, after 3 months of olfactory conditioning with Basil, he was able to go without his presently used drugs. At his 1 year follow-up, he was smelling Basil only once or twice a month and no longer suffered from panic attacks or agoraphobia. There were two cases studies mentioned with basil and with success in treating symptoms of PTSD. (10)
During a single-blind randomized clinical trial, a comparison was made of the effects of massage therapy utilizing aromatherapy for anxiety and pain on burn victims, it was found that the aromatherapy reduced the anxiety and pain exponentially. Anxiety and pain are recognized as major problems of burn patients; because pharmaceutical treatments for controlling anxiety and pain symptoms lead to complications and an increase in health costs, nonpharmacological nursing interventions were considered for this group of patients. This led to the present study aimed at comparing the effect of aromatherapy massage with inhalation aromatherapy for anxiety and pain in burn patients. The study results showed the positive effect of aromatherapy massage and inhalation aromatherapy compared with the control group in reducing both anxiety and pain of burn patients. Therefore, both interventions, which are inexpensive, and noninvasive nursing tasks can be proposed for alleviating anxiety and pain of burn patients. (11)
We’ve heard about the oils but what makes them so effective? The major chemical components that assist with the symptoms discussed is listed below. Linalool and Linalyl acetate are big contributors. (See chart below) (12)
Below is a chart of not only the oils discussed but other essential oils that play a huge part in controlling symptoms. A blend has been formulated for inhalers as a direct route to the olfactory system. This is available on my website. Charting the chemistry and therapeutic actions of the oils gives clarity to the therapeutic as well as emotional support of the oils. Note: CNS=central nervous system SMXLL
These oils also possess properties that are anti-inflammatory, anti-bacterial, and much more than I can list. I wanted to highlight on properties most pertinent to PTSD, although all properties play a part in the overall healing process.
Emotional support of the oils:
Basil offers energetic support, supports self-confidence and motivation as well as clears the mind and is emotionally uplifting. Ho Wood is calming to the mind, Roman Chamomile calms, soothes, sedates, lessens anxiety and stress, and harmonizes thoughts. Clary Sage reduces anxiety, calms the mind and is emotionally uplifting. Sweet Marjoram calms obsessive thinking, supports self-care, comforts and warms and has a calming effect to the heart and is known to assist with high blood pressure. Bergamot is relaxing, restorative, calming, emotionally uplifting, supports the release of repressed emotion and helps to reduce insomnia and anxiety. Lavender is calming, soothing and nurtures. It encourages balance in all the body systems. It has a strong ability to reduce anxiety and fear. Lavender helps to calm and control panic attacks.
Please take a moment to visit Valerie Pallotta, a Mother of love and conviction who is actively working on a grant for Veterans facing PTSD. Learn more at http://joshpallottafund.org/.
This article is dedicated with deep love and affection to my daughter, Laura, who was diagnosed with PTSD in 2016.
Research:
- https://www.nimh.nih.gov/health/topics/post-traumatic-stress-disorder-ptsd/index.shtml
- http://science.howstuffworks.com/life/inside-the-mind/emotions/fear.htm
- https://www.clinicaltrials.gov/ct2/show/NCT00784771
- https://www.researchgate.net/publication/267097904_PLEASE_SCROLL_DOWN_FOR_ARTICLE_Hypnotherapeutic_Olfactory_Conditioning_HOC_Case_Studies_of_Needle_Phobia_Panic_Disorder_and_Combat-Induced_PTSD
- https://www.ncbi.nlm.nih.gov/pubmed/22475718
- https://www.hindawi.com/journals/ecam/2013/681304/
- https://www.ncbi.nlm.nih.gov/pubmed/28579958
- https://www.researchgate.net/publication/273784711
- https://www.ncbi.nlm.nih.gov/pubmed/21105176
- Clinical Aromatherapy Essential Oils in Healthcare, Jane Buckle, PhD, RN; pg. 234
- http://www.sciencedirect.com/science/article/pii/S0305417916301863
- http://tisserandinstitute.org/learn-more/linalool/
- https://www.ncbi.nlm.nih.gov/pubmed/28398260
Further Resources
- http://www.irjponline.com/admin/php/uploads/vol2-issue9/8.pdf
- https://www.ptsd.va.gov/professional/newsletters/research-quarterly/V28N2.pdf
- http://www.sciencedirect.com/science/article/pii/S0305417916301863
- https://bmccomplementalternmed.biomedcentral.com/articles/10.1186/1472-6882-14-310
- http://www.mdpi.com/1420-3049/22/4/614
- https://www.ncbi.nlm.nih.gov/pubmed/20093169
- https://www.researchgate.net/publication/6497960_Cerebral_Activation_to_Intranasal_Chemosensory_Trigeminal_Stimulation
After further research, I’m adding additional references on PTSD and Aroma from Jane Buckles book, Clinical Aromatherapy Essential Oils in Healthcare; page 234:
- Abramovitz & Litchenberg, 2009 case study on Hypnotherapy (3 participants)
- Dileo et al, 2008 case study on War Veterans (31 participants)
- Hinton et al, 2004 case study on Combodian refugees (100 participants)
- Vasterling et al, 2000 case study on War Veterans (68 participants)
- Vermetten et al, 2007 case study on War Veterans (16 particpants)
Thank you, Rehne <3
Look for more exciting, informative, and well-researched articles to come!
by Leslie Moldenauer | | Essential Oils
According to the Merriam-Webster dictionary:
Concentration
Is the act or process of concentrating: the state of being concentrated
Focus
A point of concentration
After working in a school for almost a year, I have seen quite a lot and its left me thinking, are we unrealistic in some of our expectations?
Teachers ask children on the regular “to focus” and “to concentrate”, and I found myself wondering, “what does that even mean to them”?
My background is a bit different from most. I have been practicing yoga for nearly 15 years and meditating on the regular for over a decade. I know focus. I know it because I practiced it. I know it because I was committed to learning how to sit still and quiet my mind. It took self-discipline and plenty of self-awareness.
Do small children even have the mental capacity? The cognitive skill?
When we look at what the experts tell us, on average, a 5-year-old child should be able to stay focused on a task for 2-5 minutes [1]. This is addressing tasks such as coloring a picture, putting together a puzzle, or practicing writing their letters. 2-5 minutes is all they have. This is an average. Some may only have one minute. How does this increase? Through practice, through repetition, through skill. It is a skill. Energetic children could be on the lower end. Notice my choice of words there (energetic).
I understand that Attention Deficit Disorder (ADD) and (Attention Deficit Hyperactivity Disorder) ADHD are real, and I am not trying to discount that in this article today in any way, but I am saying that it is over diagnosed. Severely so.
A few great tips for helping small children learn this skill:
* Giving them enough activity, time to play and get their wiggles out.
This goes for ALL children, not just young ones. Oftentimes children are given about 20 minutes outdoors in a 7-hour time window. Gym only happens once or twice a week. This is NOT enough. It would not be enough for me, and I do not have any issues with focus.
* Let them work on projects or play games that require their focus. Memory games are a great choice. When the child has completed a task, tell them “Good job, you focused or you concentrated on that very well”. By reinforcing with them what they actually did, they will begin to learn what that means. Practice.practice.practice….and plenty of reinforcement.
* Homework is done at the same time every day begins to foster a habit. Reward them with positive reinforcement when they have focused on the task and completed it.
*If you expect a small child to complete a task, they must have time to be active first.
*A child that struggles would benefit from activities alone over team sports that promote focus, like karate or dance for example.
I sat down with my 12-year-old the other day while this article was curating in my conscious, and asked him what the word focus meant to him. He said, “to concentrate”. I said OK, but what does concentrate mean, he smiled and said, “to focus on a task”. We both laughed and I said to dig deeper, how did you learn what this meant, and how did you get good at it.
He said, “I think it is like riding a bike”. There is not a clear set of instructions, but once you practice it over and over again, and are cheered on by your mom, you get really good at it, then you just never forget how it’s done”. He went on to say, in school is can be hard, because you are hardly ever allowed to talk, so there are moments when I wish I could get up, run around, yell and stuff…then sit back down and get busy”. Now, this is coming from a 12-year-old with no focus issues. This speaks volumes.
How to help and what hinders
“Approximately 3 to 5 percent of school-aged children have ADHD, according to much of the literature over the past several years, including the Surgeon General’s Mental Health Report (1999, 2001)” [1]. So there is a possibility that 1 or 2 children in a classroom of 20+ children will truly have an issue.
BUT, not everyone that has trouble focusing has an issue, especially if they are not allowed to move or talk much within their day. This is a fact often overlooked. Cause and effect……so important.
Outside of the examples I have given to help teach small children how to practice focusing, what can increase the issue?
*We can easily see that children do not get to move nearly enough in their day. This needs to be addressed.
*Nutrition plays a HUGE part in exacerbation of symptoms. Studies published in The Lancet, Pediatrics, and Journal of Pediatrics found that food additives do in fact affect many children with ADHD negatively [2] [3] [4]. Some even infer that artificial coloring and flavors, as well as the preservative sodium benzoate, a preservative found in specific food and drink, can make even some kids without ADHD hyperactive [5]. Let that sink in. Food is a HUGE player in this equation for most children.
*While the studies are not entirely conclusive, research is suggesting that there is a role of essential fatty acids, particularly omega-3’s and cognitive disorders including ADHD. These studies reflect low levels of omega-3’s in those that suffer from the condition [6].
*Good gut health is imperative. “The gut-brain axis (GBA) refers to the close link and constant communication between our ‘two brains’: the one that everyone knows about in our head, and the one that we’ve just recently discovered in our gut,” explains Shawn Talbott, Ph.D., a nutritional biochemist [7].
Talbott states that there is a series of complex nerves surrounding our gut called the enteric nervous system, and therefore working to heal the gut will have a profound effect on the central nervous system (CNS) as a whole. This is news that everyone should hear. From ADD, ADHD, anxiety, depression, and other mental health matters…. restoring gut health is really a critical piece that should not be overlooked.
So what products do I recommend? There are many out there, and not all are created equal. I will list two below, but if you would like to discuss it further, my door…or inbox is always open. Lifeholistically@gmail.com
Adults
Pro-45 Live Biotics (11 patented strains. Dairy Free. Delayed release veggie caps)
Kids
Nordic Naturals Probiotic Gummies (1.5 Billion Live Cultures in Synergistic Blend of Prebiotic Fiber)
(Affiliate links)
Ideally, I would encourage you to take a look at my online gut health program (the liver and overall stress levels and management included), found here. I go into this topic in great detail, a deep dive, and it is a great investment in your health. I cover diet, nutrition, herbs, essential oils, and mind/body balance techniques.
If you want to know how diet is affecting your child, this article is a must read
https://www.additudemag.com/feed-your-childs-focus-adhd-diet-nutrition/
Here is more on sodium benzoate
http://naturallysavvy.com/eat/this-is-why-sodium-benzoate-is-so-scary
What about essential oils?
Depending on the source, you can find many different recommendations for oils to help here. Because I am a believer that essential oils are not a one size fits all, especially for those with a diagnosed conditions such as ADD/ADHD, I am going to direct my attention to general concentration and focus, as well as calming for times of frustration as well as help with a restful night sleep.
Focus
Research has shown many times over that Rosemary (CT 1,8 cineole) essential oil is great for focus as well as memory. This study I am referencing shows that cognitive function and task abilities improved when subjects inhaled the aroma of Rosemary [9].
*Always do your due diligence and research to make sure that Rosemary or any essential oil I recommend is safe for you.
There are other essential oils that help to bring the calm and focus needed to complete a task. Antsy Pantsy is a great one to try for a child:
Antsy Pantsy (Master blend)
Mandarin Red (Citrus reticulata) 15 drops
Lavender (Lavandula angustifolia) 10 drops
Petitgrain (Citrus x aurantium) 5 drops
Cedarwood (Cedrus Atlantica) 5 drops
Blend and store in an amber or cobalt bottle in a cool place. Place in the number of drops according to your diffuser. Can also use in an inhaler.
Calming
This is a great blend to assist in calming both child and adult during times of frustration.
Just Hunky Dory (Master Blend)
Bergamot (Citrus bergamia) 15 drops
Lavender (Lavandula angustifolia) 10 drops
Lime (Citrus aurantium) 5 drops
Cedarwood (Cedrus atlantica) 3 drops
Vetiver (Vetiveria zizanoides) 2 drops
Blend and store in an amber or cobalt bottle in a cool place. Place in the number of drops according to your diffuser. Can also use in an inhaler. Not recommended on the skin unless you are using steam distilled lime and bergapten free Bergamot.
Sleep
A good night sleep is imperative for each and every one of us. Here are two bath blends, one especially for kids, and one just for you.
Children
Snug Bug (Master blend)
Vetiver (Vetiveria zizanoides) 4 drops
Sandalwood (Santalum spicatum) 8 drops
Petitgrain (Citrus aurantium var. Amara or Bigaradia) 8 drops
Lavender (Lavandula angustifolia) 12 drops
Blend and store in an amber or cobalt bottle in a cool place.
Use 3-5 drops of your master blend in a bath with 1 tbsp fragrance-free shampoo and 1 cup Epsom salts.
Adults
Blissful bath
Rose Absolute (Rosa x damascena) 6 drops
Lavender (Lavandula angustifolia) 4 drops
Epsom salt 1-2 cups
Unscented fragrance-free shampoo 1 tbsp
Full fat crème 1 cup
Bath Safety
When we look at basic chemistry, we know that essential oils will not mix with water, even when the water is hot. So what is the way to safely use essential oils in the bath? A proper diluent is necessary. The excipient needs to emulsify the water and oil properly to avoid skin irritation. A very small amount of fragrance-free organic shampoo is my number one choice to accomplish this. I say fragrance-free, as you want to avoid any possible chance of urogenital irritation. 1 tbsp of shampoo is all that is needed. I like to recommend a formulation like this: Epsom salt 1/2 cup (excellent to help your littles wind down before bed) Fragrance-free organic shampoo 1 tbsp Essential oil 2-4 drops Use the least amount for littles. Four drops are more appropriate for pre-teens/teens Mix into a container, then add to bath
Epsom salt, Himalayan sea salt, baking soda, etc., will not emulsify oil and water. Safety first! Always supervise small children. There is no “set” age for oil in the bath, but as a general precaution, if your child is still putting toys in the mouth, splashing, etc., don’t do it. I recommend waiting as long as you feel is needed, five or older may be a good starting point. Hydrosols will be the safer choice here for littles. Parents, please use your discretion.
I hope that I provided quality insight and food for thought on the topic, ways to improve health, happiness…and ability to focus.
To your health <3
Like so many practices in life, I encourage you to become educated on the proper use of essential oils. When using them, please do so cautiously, understanding that there is often misinformation on the internet. You can be assured that I support only educated and proven resources. While essential oils should not be feared they should be respected and used properly to ensure the safety of the individuals using them.
Please note that I am not a medical practitioner. The content of this website is provided for general informational purposes only and is not intended as, nor should it be considered a substitute for, professional medical advice. Do not use the information on this website for diagnosing or treating any medical or health condition. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider. By using this website, you assume full responsibility and liability for your own actions.
BEFORE YOU GO! Remember to sign up for my FREE Facebook group! Hang out with me and THOUSANDS of other Essential Oil lovers looking to learn, click on to join Real Essential Oil Education Group!
Check out my FREE offer below!
References
[1] Focused Attention in Toddlers https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2607062/
[2] Rief, Sandra F. “How To Reach And Teach Children with ADD/ADHD.” iBooks.
[3] Mccann, Donna, et al. “Food Additives and Hyperactive Behaviour in 3-Year-Old and 8/9-Year-Old Children in the Community: A Randomised, Double-Blinded, Placebo-Controlled Trial.” The Lancet, vol. 370, no. 9598, 2007, pp. 1560–1567., doi:10.1016/s0140-6736(07)61306-3.
[4] Kaplan, Bonnie J., Jane Mcnicol, Richard A. Conte, and H. K. Moghadam. “Overall Nutrient Intake of Preschool Hyperactive and Normal Boys.” Pediatrics, vol. 17, no. 2, 1989, pp. 127-32.
[5] Rowe, Katherine S., and Kenneth J. Rowe. “Synthetic Food Coloring and Behavior: A Dose Response Effect in a Double-Blind, Placebo-Controlled, Repeated-Measures Study.” The Journal of Pediatrics, vol. 125, no. 5, 1994, pp. 691-98.
[6] Mccann, Donna, et al. “Food Additives and Hyperactive Behaviour in 3-Year-Old and 8/9-Year-Old Children in the Community: A Randomised, Double-Blinded, Placebo-Controlled Trial.” The Lancet, vol. 370, no. 9598, 2007, pp. 1560–1567., doi:10.1016/s0140-6736(07)61306-3.
[7] Peet M, Stokes C. : Omega-3 fatty acids in treatment of psychiatric disorders. Drugs. 2005;65(8): 1051-9. https://www.ncbi.nlm.nih.gov/pubmed/15907142
[8] Malacoff, J. (2017) The Surprising Way Your Brain and Gut Are Connected. Retrieved from http://blog.amare.com/the-surprising-way-your-brain-and-gut-are-connected-shape-magazine/
[9] Plasma 1,8-cineole correlates with cognitive performance following exposure to rosemary essential oil aroma https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3736918/
by Leslie Moldenauer | | Essential Oils
Which essential oils are the purest? Which ones are the only therapeutic grade oils? I jest with these questions, because there is simply not one superior company, one that gets the superior standard gold star, the only one safe for internal use, the best above the rest, and the most recent claim, refuted in my Facebook group, exclusivity with over 90% of their growers and distillers, well on their way to 100%. Is there a superior essential oil company?
*You might be surprised to know how many distillers provide oils to more than one company. It is a pretty small world.
Anyone that uses essential oils is well aware that there are no set standards, why is this? Essential oils are not currently regulated anywhere in the world. This has its benefits, but also plenty of disadvantages.
You may have been in a grocery store or health food store recently and seen a generous display of essential oils, many companies you may have never heard of before. Do a little investigative work. Do they have multiple oils all at the same bargain price? If so, this should be a warning sign. Essential oils should vary in price. Lemon, orange, peppermint, maybe similar. But oils like chamomile, frankincense, vanilla, and rose, should be significantly higher. (Not an all-inclusive list)
Specific essential oils can be quite costly. Let’s look at Rose Otto Rosa damascena from Bulgaria as an example. I quickly compared prices from 5 different essential oil companies and found an average price of $175 for 5mls. If you find a company selling the same oil for much cheaper, and is claiming to be 100% essential oils, not an oil blend, this is a red flag. Make sure you are paying attention to pricing.
Let’s face it, there are oils on the market that are adulterated, synthetic and simply nothing more than a fragrance oil, nothing more than a pretty smell, and knowing this is incredibly important. Crucial, in fact. These facts, however, have opened the door for plenty of mudslinging on the opposite end of the debate, the one of purity.
*To stay on top of essential oil companies that are known to be fraudulent, follow Dr. Robert Pappas on Facebook, a trusted chemist who calls it like it is. I sure do appreciate his blunt approach in calling a spade a spade in order to keep us safe, quite similar to someone else I know!
There are quite a few companies that I can recommend with 100% faith that they have quality essential oils. These oils are GC/MS tested and are proud to share those results with you, the buyer. This should be made available to you BEFORE you purchase, not after, which completely misses the reason for providing the test to their customers.
*Contact me with questions and recommendations @Lifeholistically@gmail.com
Gas chromatography (GC), mass spectrometry (MS), analyzes the constituents in essential oils. The testing provides a blueprint, and it can reveal additives. The GC/MS report is not the ONLY method to use, but it is a great place to start.
A GC/MS test can detect if an oil has been rectified. It will also reveal traces of solvents or mineral oils, so there is valuable information found within the report.
I understand not everyone knows how to read these reports, but I encourage you to find a supplier that you can trust. So how can you do that? Word of mouth is a fantastic way, not from just anyone, but a qualified professional.
*Want some tips on how to read the reports provided to you? Here is a GREAT resource, just copy and paste the URL into your search bar…..
Part I
http://phytochemiaactaen.blogspot.ca/2015/02/quality-control-101-part-i-third-party.html
Part II
http://phytochemiaactaen.blogspot.com/2015/10/quality-control-101-part-ii-how-to-read.html
Those that follow this blog know that I do not align with only one essential oil company; I buy from five or more, depending on what I am looking for. One thing I am not willing to do is to pay steep and unreasonable upcharges from any company, quality or not. A girl has to have a budget somewhere!
*When it comes to teaching essential oil safety, what oil you use makes no difference to me. You are ALL welcome.
Besides a GC/MS test report, what else should we be looking for?
All companies should share with you the common name, Latin name (genus and species), batch number, type of extraction (steam distilled or cold-pressed, etc.), chemotype when relevant, and how the plant was grown (conventionally/traditionally, wild-crafted, or organic). The more you know, the better.
In addition to all of this, your essential oil company should be transparent in regard to their dilution ratios when needed. If you have a blend that contains a phototoxic essential oil, or one with a maximum dilution ratio for safety purposes, which is common with anti-germ blends btw, these pieces are a need to know.
There are companies that state that they are not willing to share that information as the blend is a proprietary blend, but sharing the overall dilution or dilution of the oil in question by stating, “stays under the maximum dilution ratio of xyz”, “dilutions are safe for application to the skin”, or “2% dilution” are very critical pieces of information.
Work to develop a relationship with your supplier. Ones that want your business will answer any questions you have, happily. If you buy a significant amount of oils, you can skip the middleman so to speak and go directly to the distiller.
Here are a few other key qualities to look for in a company.
*Make sure your company has a strong noncontroversial reputation in the industry; this includes the overall attitude and professionalism of the owners if they are present on social media.
*Pick a company who has been in the field for a number of years and is well known/recommended by aromatherapy practitioners/educators.
*Do they follow the laws both on their label and their website? Do they make grand health claims for their products? Pay attention.
*As mentioned above and is crucial, your company should be dedicated to answering all of your questions to the best of their ability.
Many companies claim that their product is superior, from essential oils to herbs, to food, and more. This is expected. Opinions are even more so. The important thing to remember is authenticity. Marketing is expected, but fabricating?
Know the facts.
Like so many practices in life, I encourage you to become educated on the proper use of essential oils. When using them, please do so cautiously, understanding that there is often misinformation on the internet. You can be assured that I support only educated and proven resources. While essential oils should not be feared they should be respected and used properly to ensure the safety of the individuals using them.
Please note that I am not a medical practitioner. The content of this website is provided for general informational purposes only and is not intended as, nor should it be considered a substitute for, professional medical advice. Do not use the information on this website for diagnosing or treating any medical or health condition. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider. By using this website, you assume full responsibility and liability for your own actions.
BEFORE YOU GO! Remember to sign up for my FREE Facebook group! Hang out with me and THOUSANDS of other Essential Oil lovers looking to learn, click on to join Real Essential Oil Education Group!
Introducing the Foojin Personal Wearable Diffuser
by Leslie Moldenauer | | Essential Oils
Cannabidiol, or CBD, has gained popularity in recent months due to its many proven health benefits. The form that you use is important, as not all are equal. Remember in my essential oil safety lessons, where I go into great detail on how essential oil and water do not mix? Well, the same applies to CBD oil. It does not mix well into the water.
Because of this, if you are taking a form of CBD that is not water-soluble, in a capsule for example or a drop under the tongue, you may be absorbing 10% at best and the rest is being excreted, mainly via your urine. If your CBD is truly water-soluble that makes all the difference. Let’s look at that a little bit further.
Water-soluble CBD must be re-engineered in a laboratory. Here it is turned into what is called nano-particles, or teeny tiny micronized particles that facilitate absorption into the bloodstream. It is not exactly dissolving, but very close to it.
What are some of the benefits of water-soluble CBD?
*Our bodies can directly absorb much more when taken in this form making it more bioavailable; in other words, it is able to act more systemically within the body.
*Because of this water-soluble more bioavailable form, CBD becomes much more cost-effective and dose accurately.
*There is no noticeable impact on flavor, consistency, texture or appearance in the water-soluble form.
*Water-soluble CBD is now available in beverages, a variety of foods and other edibles.
These are the reasons why I am thrilled to announce my newest collaboration with the quickly growing coffee company, flower power coffee co™.
Their coffee contains water-soluble CBD and tastes amazing. There are a variety of flavors, and edibles too. I consider myself a coffee connoisseur; therefore it would have been a deal breaker for me if the coffee were not to my liking.
I happen to be a chronic pain sufferer and due to this along with being a single mom, stress levels are always on the higher end. A cup of this coffee every day has proven to be incredibly helpful in my life with both a decrease in pain as well as an overall calmer feeling as I begin my day. Both of these benefits are priceless.
Another perk is I can now enjoy not just my morning cup of coffee, but also an afternoon cup when needed without the jitters that would normally go along with it.
I have also found it to be very beneficial in another way. Maybe all of you busy moms reading this will resonate here. I forget to take my daily vitamins more than I care to admit because I am constantly on the go, but I never forget my coffee. The same goes for self-care in the form of deep breathing or yoga. If I have to work, those moments can be hard to come by, but I get in my coffee every day without fail.
I am in love with this company, and I just know you will be too. Order through me for a great discount, not just the first time, but also every time thereafter. Remember to enter LH15 at checkout (15% off total purchase. Minimum $20 purchase).
The benefits of CBD are great, and now it tastes amazing too!
**Full disclosure, I am an affiliate for this amazing new company and will receive a small portion of the proceeds from the sale. You, however, do not pay any more for your purchase. You get 15% off by using the code LH15 at checkout!
Please note that I am not a medical practitioner. The content of this website is provided for general informational purposes only and is not intended as, nor should it be considered a substitute for, professional medical advice. Do not use the information on this website for diagnosing or treating any medical or health condition. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider. By using this website, you assume full responsibility and liability for your own actions.
BEFORE YOU GO! Remember to sign up for my FREE Facebook group! Hang out with me and THOUSANDS of other Essential Oil lovers looking to learn, click on to join Real Essential Oil Education Group!
Check out my FREE offer below!
by Leslie Moldenauer | | Essential Oils
