Writing this with a stuffy head, it feels very apt to consider ways essential oils can help us during the cold and flu season!
As the temperature drops and the seasons change, it can be all too common for seasonal colds and flu to make their unwelcome appearance. For many, these illnesses bring congestion, coughs, sore throats, and general fatigue. While over-the-counter medicines can provide relief, there are some natural remedies to complement a wellness routine - essential oils can help to support the immune system and ease certain cold and flu symptoms.
Essential oils are concentrated plant extracts that contain the natural chemicals that give plants their distinctive smells and therapeutic properties. These oils have been used for centuries in traditional medicine, and modern research supports their effectiveness in addressing various health issues, including respiratory illnesses.
The effectiveness of essential oils in combating colds and flu lies in their antimicrobial, anti-inflammatory, antiviral, and immune-boosting properties. Some of our favourites to use at this time of year include…
Eucalyptus Oil
- Components: Eucalyptus contains a high concentration of 1,8-cineole (also known as eucalyptol), a compound known for its antiviral, antibacterial, and anti-inflammatory properties.
- Benefits: Eucalyptus oil is particularly effective in relieving congestion, reducing coughs, and clearing airways. The cooling sensation from eucalyptol helps soothe irritated mucous membranes, while its antimicrobial properties fight the germs responsible for respiratory infections.
-
How to Use: Eucalyptus oil can be diffused in the air to clear nasal congestion or added to a steam inhalation. To do this, add 1-2 drops to a bowl of hot water as it can be eye-wateringly potent, cover your head with a towel, and inhale the steam deeply for several minutes. This helps loosen mucus and open blocked sinuses.
Peppermint Oil
- Components: Peppermint oil contains menthol, a compound known for its cooling and soothing effects on the respiratory system.
- Benefits: Peppermint oil can ease headaches, soothe sore throats, and reduce coughing. Menthol acts as a natural decongestant by relaxing the muscles of the respiratory tract and allowing for easier breathing. It also has antiviral properties, which can help reduce the duration of a cold.
- How to Use: You can dilute peppermint oil with a carrier oil like almond or coconut oil and apply it to the chest or back. This will help break up congestion. Alternatively, peppermint oil can be added to a diffuser or steam inhalation to relieve nasal blockage and sore throat symptoms. Peppermint oil can also be added to temples to relieve headaches. Adding to feet too, will help relieve coughs - apply before bed and pop on some socks!
Tea Tree Oil
- Components: Tea tree oil contains terpinen-4-ol, a compound known for its strong antiviral, antibacterial, and antifungal properties.
- Benefits: Tea tree oil is a potent antimicrobial that can fight off pathogens responsible for colds and flu. It can be used to disinfect the air, clear sinuses, and prevent secondary infections like sinusitis or bronchitis. Its immune-boosting properties make it a great oil to use at the onset of a cold.
-
How to Use: Tea tree oil can be diffused into the air to purify your environment and eliminate germs. It can also be added to a steam inhalation or a bath to help cleanse the respiratory system. However, tea tree oil should always be diluted before topical application, as it can cause skin irritation in its pure form.
Lavender Oil
- Components: Lavender contains linalool and linalyl acetate, which are known for their anti-inflammatory, antimicrobial, and sedative properties.
- Benefits: Lavender oil is especially beneficial for soothing headaches, reducing fevers, and improving sleep quality during illness. Its calming effects can help reduce stress, which in turn supports the immune system. Lavender also has mild decongestant properties, making it useful for easing mild respiratory symptoms.
-
How to Use: Lavender oil can be diffused in the bedroom to promote restful sleep or added to a warm bath to relieve body aches and fever. You can also mix it with a carrier oil and apply it to your temples or wrists to relieve headaches and promote relaxation. Make sure to look for high-altitude lavender, this carries a higher percentage of the linalyl esters.
Thyme Oil
- Components: Thyme oil is rich in thymol, a powerful antiseptic and immune stimulant that has been shown to combat respiratory infections.
- Benefits: Thyme oil helps to relieve congestion, reduce coughing, and boost the body’s immune response to infection. It’s particularly helpful in treating bronchitis and throat infections due to its strong antiseptic and expectorant properties.
- How to Use: Thyme oil can be diluted with a carrier oil and applied to the chest to relieve coughing and congestion. It can also be diffused or used in steam inhalations to open the airways and reduce mucus buildup.
While essential oils can provide significant relief from cold and flu symptoms, it’s important to use them safely. Here are some precautions to keep in mind:
Dilution: Essential oils are highly concentrated and should never be applied directly to the skin without dilution. Always mix essential oils with a carrier oil (such as coconut, almond, or jojoba oil) at a ratio of 1-2% for adults. This means about 5-10 drops of essential oil per 30 ml of carrier oil.
Inhalation: For respiratory relief, inhaling essential oils is one of the most effective methods. You can do this by using a diffuser, creating a steam inhalation, or adding oils to a humidifier. Make sure not to overdo it—2-3 drops in a diffuser or bowl of hot water is typically sufficient.
Avoid Ingestion: Ingesting essential oils is not recommended without the supervision of a qualified health professional. Many essential oils can be toxic when taken internally and should be used with caution.
Pregnancy and Children: If you are pregnant or using essential oils on children, always consult a healthcare provider first. Some essential oils may not be safe for these groups, even in diluted forms.
Essential oils offer a natural and effective way to fight seasonal colds and flu. When used correctly, they can complement conventional treatments and provide relief from uncomfortable symptoms.
If you're new to essential oils or unsure about how to use them for specific symptoms, don’t hesitate to reach out to us for guidance.
Stay healthy and breathe easy this cold and flu season!