Some Essential Oils Have Science-Backed Health Benefits

According to an article in the Washington Post by Dr. Trisha Pasricha, there are some essential oils like peppermint, lavender and tea tree oils that can medically treat certain health conditions while others like citronella and rose, are lacking in evidence.

I’ve heard essential oils can help treat stress, insomnia and other health conditions. Is that true? What does the research say?

From a purely medical perspective, it’s hard to say that many essential oils are doing anything profound. The health claims linked to most varieties, such as citronella, bergamot, rose and sandalwood, are lacking in convincing data from clinical studies.

But there is reasonable medical evidence for a few uses, including:

• Peppermint oil capsules for irritable bowel syndrome
• Lavender oil capsules or aromatherapy for sleep and anxiety
• Tea tree oil applied topically for acne

Essential oils are often extracted through distillation methods that use steam to extract the oils from plants. You should never ingest pure essential oils, such as those from the vial, as this may be toxic. Instead, look for products containing essential oils that are meant for ingestion, as is the case of IBgard, an over-the-counter peppermint-containing product for irritable bowel syndrome.

Likewise, avoid applying pure essential oils directly on the skin. Instead, dilute them to 1-5 percent concentration using your favorite lotion or another carrier oil, such as olive oil. This helps lower the risk of contact dermatitis.

Peppermint oil

The active ingredient in peppermint is menthol, which relaxes the muscles of the human gastrointestinal tract. A 2022 meta-analysis of 10 randomized controlled trials looking at ingestion of peppermint oil in treating irritable bowel syndrome symptoms found it to be more effective than a placebo (many of the studies were industry-funded).

Peppermint may be especially helpful for abdominal pain, though as a caution, it can aggravate heartburn symptoms. Peppermint is recommended by the American College of Gastroenterology, and I find it reasonable to try for mild symptoms, though many patients with irritable bowel syndrome and similar disorders may ultimately benefit more from other therapies. I generally recommend trying one peppermint oil capsule three times a day.

Lavender oil

Lavender is thought to exert its effects on sleep and anxiety in our central nervous system in a somewhat similar fashion to the medication pregabalin, an analgesic.

In Germany, a medication containing lavender oil, silexan, is approved for anxiety-related symptoms. Several randomized controlled trials have shown lavender capsules to improve anxiety symptoms both compared to a placebo and, in the case of high-dose silexan, compared to paroxetine, a medication commonly used to treat depression. These studies were predominantly done in women, and many were funded by the manufacturer.

A 2022 meta-analysis looking at essential oil aromatherapy on sleep quality among cancer patients found lavender oil was moderately effective and performed better than other essential oils, like chamomile or orange. In the studies analyzed, lavender oil in aromatherapy was done through massage or directly inhaled after dilution — for example, putting the oil on a cotton ball that was kept around the patient’s collar for 20 minutes.

It bears noting the studies tend to follow patients for only a few weeks at most so lavender oil is more likely to help as a short-term aid.

Tea tree oil

With tea tree oil, which has some antimicrobial properties when applied to the skin, two trials are worth noting: One was a study of 5 percent tea tree oil from 1990 that found it equally effective as 5 percent benzoyl peroxide for treating acne, though the oil was slower to act. The second was a 2007 double-blind trial that found a 5 percent tea tree oil gel to be more effective than a placebo in reducing acne severity. For some, tea tree oil irritates the skin, but for others with acne who prefer a more natural option, the data are encouraging.

To try it for acne, apply a thin layer of 5 percent tea tree oil to the affected area twice daily and leave it on for 20 minutes. Afterward, wash the area thoroughly with water.

Does it matter where you buy essential oils from?

Essential oils are generally not regulated as medications by the Food and Drug Administration in the United States, so it can be hard to know what exactly you’re getting when you buy these over-the-counter or online. Look for essential oils that come from a reputable company and have few, if any, additives that may irritate the skin.

What are the risks of using essential oils?

In 2007, there was a small case series published in the New England Journal of Medicine linking gynecomastia — an enlargement of breast tissue — in young boys to exposure to tea tree and lavender essential oils. It got some buzz in the press at the time, but larger peer-reviewed studies since then have failed to show a connection.

There are a few caveats still worth noting: Many essential oils can make your skin more sensitive to sun damage, so I would not rub any in before heading outside. Several essential oils, including tea tree oil, are toxic to dogs and cats.

Avoid vaping essential oils and keep your exposure short: Limited human data suggests that inhaling essential oil vapors for longer than one hour can be harmful to cardiovascular health. Because of their possible irritating effects on the lungs, the American Lung Association does not recommend people with asthma or COPD use essential oils.

In general, it’s best to discuss with your health care provider before using essential oils, especially if you’re pregnant or have young children.

What I want my patients to know

Essential oils have been used for millennia in healing and bathing rituals across many cultures. I have no problem with my patients incorporating the oils in a personal care routine if doing so makes them feel luxurious. But to me, the more important question if you suffer from poor sleep is not whether lavender essential oil will help your symptoms, but whether we can address the underlying issue causing it. Similarly, for anxiety, we still need to find a long-term solution.

Manifesting Abundance: The Secret Principles Of Using The Law Of Attraction

Here is a fascinating article on manifesting abundance by guest columnist Alex Ford:

Manifesting Abundance: The Secret Principles Of Using The Law Of Attraction

Manifestation is a thought-process that has started to take the world over by storm. While it’s true that it is something that has been practiced by civilizations and cultures for centuries already, it’s becoming a technique that many more are engaging in more so in today’s world.

 

There are many ways in which people manifest and reasons why. There are some who will manifest for romantic reasons, such as hoping to find the love of their life. There are some who will look to manifest success and reward, whether that be in terms of financial gain, career aspects, or even in terms of entertainment, such as being able to win when playing video games, mobile games or even pokies to help enhance the enjoyment that can be obtained from the activity.

 

Of course, the process of manifestation came from the origins of a powerful concept: the Law of Attraction. This concept is all about an individual being able to harness the energy of their thoughts and emotions, using that to help them create and bring positive experiences into their lives.

 

While it may be a universal principle and one that many engage in, it’s not something that everyone is able to get to grips with. It can be difficult to know how to successfully manifest, as there isn’t a real way to determine whether it is being done correctly or if it truly is working. For some, the process isn’t conceivable, nor believable. Fate, for those thinkers, is the overwhelming power and the reason why things happen.

 

What are the secrets to successful manifestation?

As mentioned, manifesting is all about the ability to leverage positive thinking and send those thoughts energy to turn them into a reality. While a happier mind will lead to a happier well-being, many believe in the Law of Attraction’s ability to turn them into a positive reality, perhaps just like they do with their weekly horoscope readings and what the stars tell them about what could happen to them.

 

They believe that by focusing on their thoughts, they are sending positivity into the universe through vibrations. This is then returned by the world with the same energy, giving them what they have been looking for.

 

However, visualizing the life that they want can be easy, but being optimistic, in the right mind, and sending out the right vibes can be something that can be considered to be a little more difficult. There are certain secrets that haven’t been shared widely that can help this process, each of which need to be followed…

 

Setting Clear Intentions and Visualizing Clearly

When manifesting, you can’t be confused or unaware of what your intentions are. You can’t have a cloudy mind, as you need to set specific goals and highlight your aims clearly. Remember, you’re supposed to send out positivity into the world with confidence. Only then, the Law of Attraction concept can work in the way that it is thought it can. Essentially, the more precise you are about what you want, the easier it is thought the universe can make it happen.

 

At the same time, you need to make sure you visualize everything you want with the same clarity. If you can do this, you can picture the positivity, knowing what it will look like when the universe finally brings it to you.

 

Gratitude and Positive Affirmations

Gratitude is thought to be one of the key components of manifesting. You need to be thankful about what you already have and show positivity if you are to be rewarded by the universe in the way that you have been thinking about it. It’s said that new doors can be opened with positivity, whereas negativity will close them. By showing an element of gratuity, it can go a long way in attracting some to yourself.

 

Likewise, it’s important to practice and repeat positive affirmations, as this can help the Law of Attraction work. By repeating them, you’ll be able to send out the same message continuously, which the universe will be able to recognize, and then send the type of energy that is desired.

 

Staying Positive and Trusting the Process

Manifesting isn’t a quick process. It’s not something an individual can do and expect to see immediate results. The Law of Attraction simply doesn’t work in that way. It can be a lengthy process and requires a lot of patience. It can also be a concept that may require an individual to experience setbacks, all with the aim of helping them to understand what they need to do to overcome certain obstacles and challenges to help them get to their end goal.

 

To do this, they need to remain positive and trust the process. This can be achieved by letting go of any negative thoughts and breaking down any self-imposed barriers that may be thought of. Once you have an understanding of what is possible and why you’re manifesting what you are, you’ll find it easier to be more positive about it, which can help the Law of Attraction work in the many mysterious ways that it does.

Finding Relaxation with Computer Games

We welcome a guest post from Evelina Brown, an expert on the beneficial impact of computer games:

What do you think about computer games? Is this part of modern life evil or a good release for the brain? Today we would like to talk about those aspects of computer games that can only benefit you! Let's go!

Computer Games Are A Modern Method Of Recreation

Computer games are not just a way to have fun. Playing a computer, a person relaxes and plunges into a new world. The gameplay creates an alternative virtual place where the player does not spend a resource on physical presence, where the player literally may or may not be himself or herself. The effect of alternative reality can be vividly felt in role-playing games like The World of Warcraft, Fallout, The Outer Worlds and many others. The opportunity to have a role, being another person or character, gives a sense of freedom and relaxation. A sense of inner freedom and confidence is given not only by role-playing games, but also by other types of games.

What do people usually think about computer games? Often, when people wonder about computer games, they represent in their mind something that is not the most useful for our health. Especially for the health of the eyes and head. However, today we want to talk about the advantages of computer games for your health and general psychophysical condition. There are really a lot of pluses if you do it wisely.

Most of us are engaged in complex mental and physical labor every day. Studying, working and training are a big part of our life, which takes a lot of our energy. We usually spend a lot of energy and health on concentration and perseverance. Obviously, in order to keep yourself in good shape, you need to relax perfectly and have a good rest in your free time. There are quite a lot of ways for a quality holiday and each of us is suitable for his own. What is the beauty of computer games? Let's figure it out!

Moving in space

In order to travel, it is not necessary to book a plane and a hotel. Sometimes it's enough just to take a computer mouse or joystick! Moving between worlds is the main way of entertainment of the 21st century!

Fans of different worlds – plots of books, movies, TV series can find themselves right inside their favorite stories! Thanks to the realistic graphics of computer games and recreated to the smallest detail popular alternative worlds, modern people can literally travel in space. Doesn’t it sound fantastic?

Leisure with friends

The modern world is moving faster and faster towards digitalization and increasing the influence of the Internet on our lives. Most likely, you even have friends whom you met online and have never met. But at the same time, we communicate with them in exactly the same way as with friends from real life, except for the possibility of tactile contact. The days when we could contact a friend from another part of the planet only by phone or via SMS have already passed. Today we can spend evenings together and see each other as real!

Pleasure

Pleasure is one of the key reasons for the love of computer games.

So, for example, in the multiplayer game Path of Exile, you can not only have a cool time with your friends, but also make new ones right online! And if it seems to you that difficult tasks and hard leveling stages will cause negative emotions and impotence to you, then do not forget that players can use the poe carry service and enjoy the game to the fullest! Why be indignant and irritated after a tough day, if you can get a full range of positive emotions!

Logic and exercise for the mind

In contrast to the previous point, let's talk about computer games as a warm-up for the brain. Many studies of the scientific community from different countries have provided information that computer games are able to develop in a person such indicators as attentiveness, concentration, reaction speed, memory and even thinking flexibility. Games give you the opportunity not only to have fun and relax, but also to test your logic for strength. Going through difficult tasks and various stages, you train to keep your brain in good shape!

Skills training

It is difficult not to agree with the fact that in the modern world, various kinds of simulators are actively used, which allow you to hone certain skills while sitting at home and not being exposed to any unnecessary danger.

Are you planning to get a driver's license? Then try to play a car simulator for driving, which will help in practicing skills and memorizing the right actions in various road situations. You can even try yourself as a new profession if you play specialized simulators. And you've probably heard about the most popular truck driver simulator called Euro Truck Simulator 2, which has the largest fan base among similar games, whose participants create mods that include various cities of the world and much more. There are a lot of offers in the world of simulators! Try everything!

What is the main thing?

Life in the modern world has such a high pace that sometimes there is not even enough time for something uniquely useful. The passage of another computer game can take from several tens to hundreds of hours of real time.

At such moments, the realization comes: the main thing is balance and harmony in everything. Including hobbies. If you set aside a certain amount of time for this, monitor your condition and avoid excess, everything will definitely be fine!

Therefore, play for fun, keep your balance, look for new friends and spend your free time cool! As all the above facts show, computer games can be really useful both for your state of mind and for the stationary system.

 

One Secret to Longer Life Is ..... Sleeping!

According to Yahoo News, one surprising secret to longevity: sleeping.

Here's what the science says -

Relaxation could help you live longer. Whether you’re taking a leisurely stroll around your favorite shady park or carving out five minutes during your lunch break for meditation, science shows it’s time to prioritize rest. And there’s no better time to do it: 34% of Americans say that their level of stress is “completely overwhelming most days,” according to a poll by the American Psychological Association.

Chronic surges of stress hormones can take a significant toll on your overall well-being, setting the stage for life-shortening health issues like cardiovascular disease and cancer. Thankfully, relaxation can curb those hormonal spikes to support longevity.

The good news: Relaxation can make a real difference by curbing stress hormones and ultimately supporting longevity. Here are five facts science has revealed about how relaxation could add years to your life.

1. Residents of 'Blue Zone' regions prioritize sleep and relaxation

There are five areas in the world where people consistently live to be over 100 years old: the so-called Blue Zones. There are lifestyle commonalities among these five regions — Ikaria in Greece, Okinawa in Japan, the Ogliastra region on the Italian island of Sardinia, Loma Linda in California and Nicoya Peninsula in Costa Rica — that are often touted as the playbook for better health and, of course, longevity.

And rest is at the center of their healthy lifestyle. Centenarians from Blue Zone regions not only get a solid seven to nine hours of sleep each night, but they also take frequent naps.

Researchers have found that people who live in Blue Zones enjoy movement naturally throughout their day-to-day, have a sense of purpose, have stress-busting routines (like happy hour or naps) and generally belong to a faith-based community.

Dana Udall, a licensed mental health care provider and chief clinical officer of Headspace, tells Yahoo Life these “meditative or contemplative” practices are ways of regulating the body to decrease its stress response. “Also, coming together in community has been shown to have a host of benefits, including decreasing loneliness and depression and increasing longevity as well,” she adds.

2. Regularly engaging in 'waking rest' can be as restorative as sleep

Science has long celebrated quality sleep as a way to boost longevity. But living longer isn't just about napping. Consider waking rest — defined as quiet, reflective time that gives the brain a chance to acknowledge and work through thoughts that occur spontaneously. Studies show that ways to relax and restore the body and mind can boost immunity, self-control and the ability to retain information — all aspects of health that can add years to one’s life.

The alternative isn't pretty. Dr. Elizabeth Sharp, CEO and medical director of the New York City-based concierge medical practice Health Meets Wellness, tells Yahoo Life, “Poor sleep is a fast track to factors that can negatively impact health and longevity: increased levels of inflammation, poor eating habits, decreased levels of physical activity and mood changes, including symptoms of depression and anxiety.”

In a 2019 letter published in the journal Sleep, researchers noted that “waking rest can be incorporated into one’s life not only during periods of insomnia but also during the day to facilitate mental rejuvenation,” and “creating time for waking rest may be especially important for our feelings and emotional control and may help remedy various mental health and sleep problems.” They conclude: “We need to make waking rest culturally acceptable to increase health and well-being for our generation and those to come.”

Serena Poon, a longevity wellness expert, tells Yahoo Life that wakeful rest is just as helpful to overall health and longevity as sleep, because it activates the parasympathetic nervous system, a network of nerves that aids in rest.

And engaging in regular wakeful rest activity — something as simple as a daily meditation practice, especially before bed — can help combat symptoms of stress and can help you live longer, adds Sharp.

3. Meditating can slow cellular aging

Science also shows just how powerful a meditation practice can be to slow cellular aging: Research published in Annals of the New York Academy of Sciences found that meditative practices can lower stress hormones and reduce oxidative stress, which can damage cells, proteins and DNA and is linked to various life-shortening diseases (such as diabetes, cancer and neurodegenerative diseases such as Alzheimer's). “When we meditate, we are lowering our blood pressure, heart rate and oxygen consumption, which results in higher energy levels and better immunity and sleep,” Udall says.

A similar analysis published in Frontiers in Immunology, which analyzed 18 previously published studies, found that mind-body practices like meditation and breathing exercises appeared to suppress the expression of genes and genetic pathways that promote chronic inflammation, which can take a toll on physical and mental health.

Udall notes that the beauty of meditation is that it doesn’t take long to prove beneficial. “Training your mind to be in the present, to be aware, to be welcoming of whatever comes up, can immediately decrease stress and can boost mood and focus and concentration in a very short period of time,” she says. “You don't have to meditate for 20 or 40 minutes every day. You can build up a practice that is really a few minutes.”

4. Slow, controlled breathing has been linked to longevity

Maximize your heart rate variability (HRV) and potentially live longer. That is according to research in the journal Breathe, which finds that controlled slow breathing practices appear to be an effective way to maximize HRV, or the variance in the timing between each heartbeat.

The study finds that "controlled, slow breathing appears to be an effective means of maximizing HRV and preserving autonomic function, both of which have been associated with decreased mortality in pathological states and longevity in the general population."

In other words, breathing slowly activates the parasympathetic nervous system, which slows the heart rate and reduces blood pressure and could help you live longer.

“On the flip side, reduced heart rate variability is tied to immune dysfunction, inflammation, cardiovascular disease and mortality,” says Poon.

5. Spending time in nature can reduce life-threatening diseases

Getting outside is study-proven to offer a bevy of benefits that could prolong your life. Using data from the U.S.-based Nurses’ Health Study prospective cohort, which studied approximately 100,000 women nationwide, Harvard researchers found that women who lived in areas with the highest level of greenness had a 12% lower rate of death compared with women whose homes had the lowest level of greenness. They even broke it down further, finding:

• 13% lower rate for cancer mortality

• 35% lower mortality related to respiratory disease

• 41% lower rate for kidney disease mortality

Another review, published in the International Journal of Environmental Research and Public Health, notes that time in nature decreases depression and anxiety, improves cognitive function and helps prevent chronic disease. “These are all important factors of living a long and healthy life,” says Poon.

These benefits may be attributed to the fact that spending time in green spaces has also been shown to decrease stress levels, she points out.

 

Colors For the Day You Were Born

I have heard that in Thailand, the day of your birth has a very specific color. To improve your luck through the year, you should wear your "birth color" on your birthday every year. The King was born on a Monday and the entire country, as a sign of respect and love, will be wearing yellow shirts on his birthday.

Here are the days and their colors for handy reference:

Sunday - Red

Monday - Yellow

Tuesday - Pink

Wednesday - Green

Thursday - Orange

Friday - Blue

Saturday - Purple