Wondering how I became so interested in essential oils?
In fact, it turns out it was a combination of personal and professional reasons that prompted me to look for an essential oil solution.
You see, one of my favorite supplements for lowering cortisol, a phosphorylated serine product (not phosphatidylserine), was unavailable for a period of several months. It was the only product of its kind on the market, and other alternatives didn’t seem to work as well for me or other people.
Essential oils vitality
I’ve been using essential oils personally for a long time, longer than I’ve been a nutritionist, so I decided to dive into the research into which essential oils might help.
Because research clearly shows that children with ASD (especially lower functioning children with ASD) exhibit significantly higher cortisol levels than typical children, and because I was taking this supplement myself to lower my evening cortisol, I began looking for other natural alternatives to lower cortisol levels for my clients and myself.
But first, let’s get things straight: Cortisol is not the enemy here. Cortisol, also known as the ‘stress hormone’, is often considered enemy number 1 to public health. But the truth is, cortisol is not the bad guy. This steroid hormone, produced from cholesterol by the two adrenal glands on top of the kidneys, is responsible for:
- Regulating energy levels to help the body meet its physiological demands.
- Working with the body to help it cope with the stressor. For example, cortisol causes a burst of energy while simultaneously suppressing the digestive, reproductive and immune systems. This helps focus all available energy on fighting the stressor or fleeing from it.
- Helps the body bounce back after exposure to stress.
However, chronically elevated cortisol levels can spell trouble for your health. The body uses several feedback loops to regulate cortisol production. This healthy “habituation” or “adaptation” process ensures that the hypothalamic-pituitary-adrenal (HPA) axis is not chronically activated.
The problem is that consistently being exposed to significant stressors can leave some people unable to adequately adjust to the daily stresses they face. This can ultimately lead to HPA axis dysfunction, which will cause cortisol levels to be high.
Research shows that chronically elevated cortisol levels increase the risk of:
- Weight gain and obesity
- Insulin resistance
- Diabetes
- Cardiovascular diseases
- Autoimmune diseases secondary to suppression of the immune system
- Gastrointestinal problems due to deteriorating intestinal health
- Fertility problems
Natural stress relief strategies that stabilize your cortisol levels:
- Just eat real food, including probiotic foods.
- Keep your blood sugar levels stable by enjoying healthy fats and proteins with every meal.
- Check the quality of your sleep – avoid using electronic devices close to bedtime as the blue light they emit disrupts the biological clock.
- Implement stress management strategies, such as deep breathing exercises, spending time outdoors, or practicing “grounding” (barefoot walking or running).
- Be as active as you can.
Are you already implementing the above strategies? Then try essential oils, but make sure you know how to select and use them.
How can essential oils help regulate your cortisol levels?
In one study, inhaling essential oils was shown to significantly reduce salivary cortisol concentrations in pre-hypertensive and hypertensive patients compared to cortisol concentrations in the placebo group (exposed to artificial fragrances) and control groups (no interventions). Participants who inhaled the essential oils also experienced significant improvements in their daytime blood pressure levels.
According to previous research, it appears that inhaling essential oils may help improve the body’s stress response by reducing the activity of the sympathetic nervous system, also known as the “fight and flight” system. In addition, essential oils also increase the activity of the parasympathetic nervous system, which is often called the “rest and digestion system.”
In a four-week study involving inhaling essential oil blends, researchers found that anxious and stressed hypertensive patients who inhaled the oils experienced significantly reduced serum cortisol and anxiety levels compared to the control and placebo groups. The experimental group also showed improved psychological stress response, blood pressure regulation and heart rate. However, no significant change was observed in terms of catecholamine levels between the three groups – the study duration or sample size may have been too small to detect any change. That said, the other changes reported in the study are very encouraging.
Researchers also report that inhaling lavender essential oils administered into a handkerchief significantly reduced stress levels in cardiac and abdominal surgery patients compared to controls. Similar results were observed in a new study conducted on patients who volunteered for coronary artery bypass surgery.
It is possible that the linalool and linalyl acetate, naturally present in lavender, stimulated the participants’ parasympathetic nervous systems, as they can act as a mild sedative.
Inhaling low concentrations of lavender essential oil (1000 times dilution) and high concentrations (10 times dilution) of rosemary essential oil for five minutes has been found to improve the body’s free radical scavenging activity (FRSA), which prevents oxidative stress. These two oils have also been shown to reduce cortisol levels.
The natural essential oil of orange, known to help relax the brain, has been shown to help reduce salivary cortisol levels in children undergoing dental surgery. The children also showed a reduced heart rate after inhaling the oil.
What is the best way to use essential oils?
Based on current evidence, it appears that diffusion and inhalation are the most effective ways to get the most out of the stress-relieving benefits of specific essential oils. By activating olfactory nerve cells, the scent of essential oils can exert a positive effect on the brain’s limbic system, which is partly involved in controlling emotions, mood and memory.
Essential oils can also be applied topically during a massage. However, in one study, participants who inhaled the essential oil experienced a greater drop in serum cortisol levels compared to those in the massage group.
Top 8 Essential Oils That Lower Cortisol Levels
- Basil
- Bergamot
- Lavender
- Marjoram
- Neroli
- Orange
- Rosemary
- Ylang ylang
Other oils that can help relieve stress include the essential oils of lemon, rose, geranium and chamomile. You can also try the following:
- Rub two drops of pure lavender oil (0.1 cc per drop at 100% concentration) on a handkerchief and inhale for 20 minutes. Using 10% lavender essence mixed with grapeseed oil for 5 minutes did not show any anxiety-reducing effect.
- Mix some lavender, ylang-ylang, marjoram, and neroli oils in a ratio of 20:15:10:2. In the study, the researchers gave participants an essential oil necklace and an aroma stone with two drops of oil next to the bed. But you can always add the blend to a diffuser.
Safety precautions when using essential oils
When using essential oils, it is crucial to keep in mind that these oils are highly concentrated extracts of the herbs or plants from which they are derived. It is also important to buy reputable brands. As a rule of thumb, unless otherwise stated, you should never use undiluted essential oils on your skin. Instead, mix 1 drop of essential oil into a teaspoon of carrier oil, such as almond or coconut oil. And always consult a qualified physician before using essential oils internally.
In addition, many essential oils are high in phenolic compounds, and children with autism and ADHD (as well as adults with other conditions) may have difficulty tolerating strongly aromatic substances, even natural substances such as essential oils. So if you feel or notice that you or your child are reacting to certain essential oils (such as mint, thyme, pine, and clove to name a few) with hyperactivity, irritability, trouble sleeping, or other symptoms, you may want to take it easy or avoid essential oils for now.