Wind Down at Night with Bergamot Essential Oil

After busy summer days at work or at play, it's important to wind down. Stress comes in many forms, even fun. Support your body's optimal health and wellness and make daily relaxation a top priority.

Wondering how? Try an aromatherapy Relaxing Bedtime Blend with bergamot (Citrus aurantium var. bergamia) essential oil. The oil's fresh, citrus fragrance is a great mood support and can be soothing in a bath or massage blend.*

Relaxing Bedtime Blend
Clary sage Salvia sclarea: 3-drops
Bergamot Citrus aurantium var. bergamia: 10-drops
Benzoin resinoid Styrax benzoin: 2-drops
Chamomile Matricaria recutita (German) or Chamaemelum nobile (Roman): 2-drops

Use 2-3-drops in bath, or dilute with 1-oz massage oil and rub on the chest.

Give it a try and let us know how it works for you! Feel free to post your suggestions for relaxing aromatherapy blends, too!

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Always consult with your primary care physician, naturopathic doctor, or Registered Aromatherapist (RA) before making any significant changes to your health and wellness routine.

3 Essential Oils for Summer

Summer is here and you know what that means … fun and sun, bumps and bugs. To help stay in tip-top shape all summer long, here are three essential oils to keep on hand.

Lavender, Lavandula angustifolia, has a characteristic aroma frequently used in room sprays and cosmetic products to help relive stress and support relaxation. The essential oil also has antibacterial and antimicrobial properties, which can be very handy with minor bumps and scrapes. To make your own lavender ointment, warm 2-oz sweet almond oil over a double boiler and add 1/4-oz grated beeswax. Stir until the wax is dissolved then add 25 drops lavender Lavandula angustifolia oil, 10 drops bergamot Citrus aurantium var. bergamia oil, and 5 drops thyme Thymus vulgaris oil. Cool before placing in jars and leave it to completely cool before putting on the lid to avoid condensation.

Neroli, Citrus aurantium var. amara, has a decadent, light floral aroma reminiscent of a stroll through the garden. It is the quintessential aroma for summer ambiance. To support relaxation and to refresh the air, diffuse around your home (especially if you plan to staycation this summer!).

Sweet basil, Ocimum basilicum, is a pale-colored oil with a slightly spice aroma; it is reminiscent of cloves and camphor. Medicinally, the essential oil has natural antibacterial and antimicrobial properties, which make it a useful ingredient in blends or when diluted in a carrier oil. In addition, basil’s essential oil is an effective natural insect repellent[1] and a good alternative to citronella essential oil if you do not like citronella’s strong scent; diffuse the essential oil at your outdoor events for a fresh aroma and some added insurance against those pesky mosquitoes.

Which essential oil is essential for you? Post a comment and tell us which essential oil is a summer must ... be sure to include your favorite blend and recipes!!

Interested in learning more about aromatherapy essential oils? Visit ACHS.edu for more information about aromatherapy classes, community wellness events, and summer study abroad programs with the American College of Healthcare Sciences.We look forward to hearing from you!

[1] Dube, S., Upadhyay, P.D., Tripathi, S.C. (1989). Canadian Journal of Botany, 67:2085-2087.

Aromatherapy For Self-Care

BY ACHS President Dorene Petersen, BA, Dip.NT, Dip.Acu, RH (AHG)

Responding to stress is something people naturally do to help regulate the body—but staying in a constant state of stress will eventually have negative health effects. Cortisol, also called the stress hormone, is part of the body's natural response to stress, but when released at high levels, or when is it not allowed to disperse due to chronic stress, it can decrease immunity, bone density and overall quality of life.

Practicing consistent and intentional self-care to support the body's natural relaxation response and to keep our body's cortisol levels balanced and healthy is essential for long-term wellness. Self-care helps us to manage stress before it becomes constant. Aromatherapy is one effective self-care method we can use to stop stress from taking root in the body.

Aromatherapy triggers the relaxation response, necessary for self-care. The relaxation response can be triggered by doing something you like, such as deep breathing, walking, and self-massage. Triggering the relaxation response has many health benefits, including healthy cortisol levels and decreased heart rate, decreased blood pressure, improved digestion and normalized blood sugar levels.

That's why it is important to make time for yourself every day, even if that means stolen moments here and there, such as while you're between clients, in the car, washing dishes or even doing laundry. Aromatherapy is flexible and portable, and it provides a lot of diversity, so your self-care time can be most meaningful.

Consider using essential oils as part of your everyday health routine. Using essential oils when you are already relaxed, such as during a massage, creates a positive conditioning response, a positive association.

To support everyday use, try inhalation of single essential oils, or, if you have more time, creating a personal blend of essential oils. Both methods have therapeutic properties. Deciding which method is most appropriate for your immediate needs may be a simple factor of available time.

If you choose inhalation, select essential oils with a pleasant association. Waft (or diffuse) calming, yet uplifting aromas like palmarosa Cymbopogon martini, neroli Citrus aurantium var. amara, or bergamot Citrus aurantium var. bergamia. Inhale deeply.

If you choose to make a blend, select essential oil with relaxing and/or uplifting properties. Anise Pimpinella anisum, basil Ocimum basilicum, clary sage Salvia sclarea, geranium Pelargonium graveolens, grapefruit Citrus paradisi, lavender Lavandula angustifolia, nutmeg Myristica fragrans, petitgrain Citrus aurantium, rose attar Rosa damascena, rosemary Rosmarinus officinalis, sweet orange Citrus sinensis, tangerine Citrus reticulata, and ylang ylang Cananga odorata are especially useful for simple, stress-reducing blends.

To read the full-text article, which originally appeared in the May 2011 edition of Massage Magazine on massagemagazine.com, visit http://www.massagemag.com/News/print-this.php?id=10853

We want to hear from you. Post your best aromatherapy for self-care tips!

Essential Oil Profile: Grapefruit Essential Oil a Fresh and Tangy Aroma

Grapefruit essential oil Citrus paradisi is a hybrid brought about by cultivation of C. maxima and C. sinensis.

The essential oil, pressed or distilled from the fresh peel of the fruit, is a yellowish to pale-green oil with a fresh, bright, and tangy aroma. It feels thin and watery. Like many citrus oils, grapefruit will deteriorate quickly if exposed to moisture, air, or light and should be used within six months.

Traditionally, grapefruit essential oils has been used for its antibacterial, antidepressant, antiseptic, astringent, digestive, and stimulant properties. In perfumery, it blends well with bergamot, black pepper, cardamom, ginger, geranium, lavender, and rosemary.

Note, grapefruit's photosensitive effect is a current topic of research. Until there is definitive clinical testing, avoid citrus oils if there is a chance of being exposed to the sun after an aromatherapy treatment. A skin patch test is also recommended as the oil may cause skin irritation.

Winter Pick Me Up Blend

Grapefruit Citrus paradisi oil: 6-drops
Bergamot Citrus aurantium var. bergamia oil: 6-drops
Lime Citrus aurantifolia oil: 6-drops
Ginger Zingiber officinale oil: 4-drops
Sandalwood Santalum album oil: 2-drops

Blend all the oils and use in a diffuser or atomizer. It can also be added to the bath water; add 5-6-drops maximum.

This information is for educational purposes only. It is not intended to treat, diagnose, cure, or prevent disease. You should always consult with your primary care physician before making any significant changes to your health and wellness routine.

5 Essential Oils in 5 Minutes or Less: Our Top 5 Picks for Fall

If you could only pick five essential oils to use for the rest of your life, which would they be? Don’t worry … we can’t answer that question either! But we can recommend five of our favorite essential oils to keep on hand this fall. Here’s a snapshot introduction to our top five picks.

1. Cinnamon Cinnamomum zeylanicum has a spicy aroma and is considered a base to middle note. It blends well with frankincense, orange, and peppermint, forming a lovely seasonal scent. Medicinally, cinnamon has antiseptic, antispasmodic, and bactericidal qualities, making it an effective air purifier. Blend cinnamon with some of our other favorites (like clove, lavender, and peppermint) to create a room spray that’s both seasonal and germicidal.

2. Clove Syzygium aromaticum was an important commodity for the Greeks and Romans and was heavily traded. Clove bud oil has been shown to inhibit the production of free radicals and to have anti-inflammatory and antiviral properties. Recent studies have highlighted its use especially for oral hygiene. Another good oil for travel! You can add 2 drops of the essential oil to 1 cup of water to make an on-hand mouthwash. For aromatherapeutic blends, clove imparts a fresh top note and blends well with bergamot, lavender, vanilla, and ylang ylang.

Read about our other picks--eucalyptus, tea tree Australia, and vetiver--in the October issue of our enewsletter, The Reporter. Download The Reporter HERE.

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*This information is intended for educational purposes only. It is not intended to diagnose, treat, cure, or prevent any disease.

Practical Aromatherapy: Using Aromatherapy to Help Attract Home Buyers

Experts say selling your home takes a little luck and a lot of preparation. With a gaggle of homes currently on the market, spending that extra time to make the best first impression may make all the difference. It certainly couldn’t hurt!

To prepare your home, realtors suggest taking several steps to present an organized, clutter-free and clean home, including cleaning out your drawers and cabinets, making minor repairs, and deep cleaning.

Part of deep cleaning is scent. For example, it’s important to clean out drains so they look nice, but also because hidden debris can encourage mold and an accompanying musty smell. A little tea tree (Melaleuca alternifolia) essential oil diluted in water can be an effective, chemical-free alternative to more traditional cleaning products. Plus, it smells better than synthetic cleaners and room sprays used to mask odors.

You may also want to diffuse some essential oil into the air before you show your home. This can help to freshen the air and to encourage a positive first impression. There are many essential oils to choose from, but you may want to select an oil that has general appeal, that is a familiar, and that is uplifting, such as bergamot (Citrus aurantium var. bergamia), geranium (Pelargonium graveolens), mandarin (Citrus reticulata), neroli (Citrus aurantium var. amara), and ylang ylang (Cananga odorata).

Watch Aromatherapy Blending from ACHStv next!

Researchers Indentify 6 Essential Oils for Inflammation

A new study in the January edition of the Journal of Lipid Research reported that researches have found six essential oils, including thyme, clove, rose, eucalyptus, fennel, and bergamot, that may help suppress the inflammatory COX-2 enzyme like resveratrol, the "chemical linked with the health benefits of red wine."

According to the website The Medical News, these findings "provide more understanding of the health benefits of many botanical oils and provide a new avenue for anti-inflammatory drugs."

Of the commercial essential oils tested, the researchers were able to identify six (thyme, clove, rose, eucalyptus, fennel, and bergamot) that "reduced COX-2 expression in cells by at least 25%." Of these, thyme oil proved the most effective and reduced expression levels by about 75%.

>> For therapeutic grade essential oils, visit the Apothecary Shoppe here. To learn more about aromatherapy and the use of essential oils, visit the American College of Healthcare Sciences here.

>> Read the full-length Medical News article here, with a link to the American Society of Biochemistry and Molecular Biology.