Essential Oils: More Than Just a Relaxing Scent

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Hello dear friends!

Essential oils are perhaps most well-known for their ability to induce relaxation and relieve stress. As the research continues to evolve regarding the mechanisms behind this aromatic-induced state of calm, their complexities as medicinal agents is becoming more respected. As a result, essential oils are now being viewed as therapeutic tools that offer a variety of benefits and are slowly being integrated into conventional medicine and the mainstream.

So, in this week’s clinical tip, I want to provide you with an overview of one of my favorite topics. I will discuss some of the exciting science that explores the many ways essential oils influence our biochemistry, aid in stress relief, and modulate our mood.

Essential Oils for Stress Relief: Starting at the Level of the HPA

First, let’s start with a broad overview of how essential oils regulate our HPA axis. The hypothalamic-pituitary-adrenal (HPA) axis refers to the communication between the hypothalamus, the pituitary gland, and the adrenal glands. This intricate bidirectional feedback between our brain and the organs of our endocrine system is essential for regulating our hormones and our psychological and physiological state during times of stress.

According to an article by the School of Aromatic Studies, “Essential Oils for Stress”:

The hypothalamus in the brain detects threats and triggers the pituitary gland to secrete adrenocorticotropic hormone (ACTH). This stimulates the adrenal glands to produce cortisol, the primary stress hormone. Cortisol increases blood sugar, suppresses the immune system, and alters brain activity to prepare for fight or flight.

Although in the short-term the stress response can be adaptive, chronic stress and cortisol secretion can lead to brain imbalances. These include burnout, memory loss, anxiety, and depression. Unrelenting stress can also result in hormonal issues, sleep disorders, excess inflammatory responses, blood sugar problems, and more.

Thankfully, we have a wonderful intervention at tip of our nose to mitigate the risks associated with long-standing upheaval.

The School of Aromatic Studies continues:

Modern studies reveal that smelling or inhaling certain essential oils can help regulate the HPA axis, mitigate excessive cortisol release, and reduce anxiety, depression, and stress…

For example, clinical trials show that lavender essential oil (Lavandula angustifolia) helps lower cortisol levels in patients undergoing stressful medical procedures…

Research suggests several mechanisms may underlie the effects of inhaled essential oils on the HPA axis and stress hormone levels:

– Direct activation of hypothalamic brain regions that regulate cortisol release via odor perception pathways.

– Compounds entering the bloodstream through the lungs and interacting with hormone receptors.

– Anti-inflammatory effects of terpenes protecting against neuronal damage that triggers cortisol release.

– Modulating neurotransmitters like serotonin and dopamine that interact with the HPA axis.

(To summarize): The complex mixtures of plant compounds in essential oils allow them to act through multiple pharmacological targets simultaneously to restore healthy HPA axis function.

Essential Oils: Buffering Stress at the Level of Perception

The previous excerpt describes how essential oils’ aromatic molecules can hijack the negative cascade of stress at the source. While their biological properties work in harmony to rebalance the nervous system and hormonal milieu, a profound and instant shift in our emotional brain and our perception occurs.

This powerful impact of essential oils on the mind and body was demonstrated in one recent systematic review of 34 studies published in the Journal of Korean Academy of Nursing.

For the article, researchers evaluated the effects of aromatherapy on menopausal symptoms, perceived stress, and depression in middle-aged women. Twelve studies met inclusion criteria for methodology and were included for the final meta-analysis. There were two studies which were vigorous randomized trials. The results of the studies were reported as follows:

Aromatherapy massage was favorably effective in reducing the menopausal symptoms compared to the control group (n=118, MD=-6.33; 95% CI -11.51 to -1.15) and compared to the placebo group (n=117, MD=-4.14; 95% CI -7.63 to -0.64). Also, aromatherapy was effective in reducing stress (n=72, SMD=-0.64; 95% CI -1.12 to -0.17) and depression (n=158, MD=-5.63; 95% CI -10.04 to -1.22).

If you are interested, you can find the summary of essential oils from the randomized trials in table 2.

Here’s some highlights:

Of all the oils, jasmine oil was shown in a non-equivalent controlled group comparison trial to “control salivary cortisol levels.” Other essential oils studied to alleviate depression and manage stress were mostly used in combination. These included:

• Rose
• Lavender
• Basil
• Peppermint
• Tea tree
• Ylang ylang
• Rose geranium
• Grapefruit
• Cypress
• Rosemary
• Eucalyptus
• Chamomile
• Geranium

(Note: chemotype and species weren’t indicated.)

The authors concluded, “There is limited evidence suggesting that aromatherapy for middle-aged women may be effective in controlling menopausal symptoms, perceived stress and depression.”

I respectfully disagree with the use of the word “limited.” Their conclusion was solely based on these 34 studies in a specific cohort of individuals. True, we can always benefit from more studies with women in clinical trials of aromatherapy. Still, in general, we have plenty of evidence on the benefits of essential oils for female health, stress, and emotions. In fact, Pam Conrad, a pioneer in aromatherapy, has published an evidence-based book and offers a medical education program on these subjects!

Furthermore, essential oils have also been shown to directly modulate cortisol in other populations. This review mentioned how jasmine affected cortisol, but there are others. In fact, I wrote a whole series on essential oils for modulating this stress hormone. I’ll summarize my findings on this aspect next.

Taming Stress and Balancing Hormones: From Research to Applications in My Naturopathic and Functional Medicine Practice

The Research:

In part I of my series on the effects of essential oils on stress and hormones, I reviewed specific studies on clary sage, neroli, and jasmine oils. I’ve spoken about these trials before, but they are worth listing here again.

• Clary Sage Oil– One small study with 22 menopausal women in their 50’s examined changes in neurotransmitter concentrations, cortisol, and thyroid stimulating hormone in relationship to the inhalation of clary sage oil. The researchers found that smelling this oil decreased cortisol, increased 5-hydroxytrptamine (the monoamine, serotonin), and elevated mood.
• Neroli Oil- In a randomized study of 63 healthy postmenopausal women, researchers found inhalation of the essential oil of neroli had positive effects on menopausal symptoms, stress, and estrogen levels.
• Jasmine Oil- Jasmine is another favorite essential oil for benefiting our physiology and psychology. The Journal of Health Research reported that inhalation of this oil by 20 subjects caused an increase in beta wave power (indicating increased alertness) in the anterior and left posterior region of the brain on EEGs (electroencephalograms). Participants also reported a greater feeling of well-being and were less drowsy when inhaling jasmine oil as compared to the resting and control condition (almond oil).

Naturopathic and Functional Medicine Applications:

Clary Sage Power: In my practice, I generally use clary sage oil to support women with low estrogen levels and who struggle with anxious thoughts. I have also found this oil to be helpful to many females who struggle with hot flashes, when combined with a personalized protocol. For those with neurological stress impacting hormonal symptoms, combining clary sage with the soothing scents of neroli and/or jasmine oils seems to be most beneficial.

Soothing Blends: For someone who has anxiety-provoked hormonal imbalances, rose geranium and lavender seem to be a winning combo. I have also used other blends that include all of these oils, rose geranium, lavender, neroli, and jasmine, with the addition of ylang ylang oil to tame women’s mood imbalances while alleviating cramping during menstrual cycles.

A simple duo of lavender and ylang ylang oils have proven to be soothing both to men and women’s excited hearts and high stress levels.

Using Lavender, Bergamot, Rose, and Patchouli to Lower Cortisol and Adrenaline Outbursts

In part II of my series I highlighted the superstar single essential oils which help to calm cortisol and nurture brain health:

Lavender is one of the main contenders. It has been shown to benefit the brain, support emotional health, improve immune response, and alleviate anxiety. It has such convincing effects for its use for anxiety, Germany has formulated it as a prescription medication for this indication!

Bergamot essential oil (BEO) is another popular essential oil I use for soothing my clients in my naturopathic clinic. Clinical studies have validated it to have an overall positive role in reducing stress, lowering cardiovascular hyperactivity, improving nervous system tone (as measured by heart rate variability), and decreasing anxiety. (A table from a review article of seven studies using BEO can be found here.)

My favorite study to demonstrate the power of bergamot oil is based on the response of 41 females to its aroma. The researchers concluded that inhalation of bergamot oil for 10 minutes improved heart rate variability, cortisol levels, mood, and fatigue.

I will often recommend diffusing bergamot in combination with lavender at night for my athletes who are looking for faster recovery of their nervous system during intense training. This duo is also helpful for my clients who are “tired and wired” and can’t sleep.

Rose and patchouli are other options I sometimes add in the mix. They can calm the flight and fight response and may decrease adrenaline spikes for those stuck in chronic overwhelm.

The Vagus Nerve and Psychoaromatherapy

I have just scratched the surface of how essential oils impact stress via the HPA axis, balancing our brain, changing our perception, and taming stress signaling. Other mechanisms include their action on our cellular receptors to alleviate inflammation, provide antioxidant protection, and their influence on our gut microbiome (the gut-brain link). They can also directly modulate vagus nerve tone and enhance neuroplasticity via psychoaromatherapy.

I recently highlighted two psychoaromatherapy applications in my clinical tips, The Aroma Freedom Technique and the “Cutting the Ties that Bond” exercise. I’ll put the links to these tips, a post on essential oils that impact the vagus nerve, and all the other studies discussed in this overview in the resource section in the transcript.

So, there you have it.

Let me know your favorite oil for modulating stress in the comment section below.

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Resources:

• Essential Oils for Stress Relief (Jade Shutes, Aromatic Studies)
• The Evolution of Aromatherapy: From Massage to Self-Care with Jade Shutes – The Essential Oil Revolution Podcast (Ep. 378)
• The Hormonal and Health Problems Associated with Stress and Excess Cortisol Levels
• The Best Essential Oils to Lower Cortisol, Balance Hormones, and Help Reduce Stress: Part I
• Essential Oils on the Emotional Brain: Part 1 (My article on the NaturalPath)
• A Naturopathic Doctor’s Approach to Nourish the Mind-Body and Support Mental Health Using Essential Oils
• Effects of Aromatherapy on Menopausal Symptoms, Perceived Stress and Depression in Middle-aged Women: A Systematic Review (J Korean Acad Nurs. 2016 Oct;46(5):619-629)
• Evidence-Based Aromatherapy for Women’s Health, Pregnancy, Children, and Mental Health with Pam Conrad, PGd, BSN, RN, CCAP (Ep. 407)
• Essential Oils on the Emotional Brain Part II
• More Essential Oils to Lower Stress and Cortisol and Balance Hormones
• The Best Single Essential Oils to Lower Cortisol, Balance Hormones, and Help Reduce Stress: Part II
• An Update: Do Essential Oils Harm Our Microbiome? (Ep. 394)
• Research on Essential Oils to Support the Vagus Nerve (The Top Three Essential Oils in Used in Studies) (Ep. 397)
• The Aroma Freedom Revolution – Using Essential Oils to Rewire your Brain and Live the Life of Your Dreams with Dr. Ben Perkus, PhD (Ep. 380 of the Essential Oil Revolution)
• Boost Your Mood, Release Limiting Beliefs, and Enhance Motivation with Aromatic Techniques
• Mind-Body-Spirit-Essential Oil Medicine: The Power of Yarrow Essential Oil for Creating Healthy Boundaries and Healing Unhealthy Relationship Patterns (“Cutting the Ties That Bind.”)

*Transcript has been edited for grammar and ease of reading.