1. Essential Oils
The next time you find yourself dragging after a long day, consider inhaling your way back to alertness before you reach for that cup of coffee or candy bar. Aromatherapy is the self-care practice of using essential oils distilled from plants for a variety of health benefits, the boosting of mental and physical energy among them.
"The use of certain essential oils can promote a sense of stimulation or rejuvenation to the mind and body," said Certified Medical Aromatherapist Katie Haley-Maloy, L.M.T., owner of CosmicFlower Aromatherapy Inc. in Winter Park, Florida. "Many essential oils contain molecules that react with the brain and body to affect an individual's energy level, and essential oils can affect energy by temporarily stimulating the central nervous system."
You can find essential oils at your local health food store or by searching online for "essential oils." Rosemary, peppermint, lemon, eucalyptus, basil, grapefruit and jasmine are all known for their energizing effects.
"[Essential] oils are a good alternative to boost your energy in the middle of the day, instead of caffeine or sugar," Haley-Maloy said. "Just a drop or two put in the palm of the hand, rubbed together and cupped over the nose to inhale can do the trick." A few drops can also be put on a tissue or cotton ball, then inhaled frequently in 4 or 5 deep breaths.
Essential oils should never be applied directly to the skin in large amounts, as this can cause irritation; however, you can still get the benefits of aromatherapy by using essential oils in lubricants or diffusers.
2. Lubricants for Gentle Delivery
To use essential oils topically without fear of irritation, place a few drops into what is called a "carrier oil," such as grapeseed or almond oil, or in a natural, unscented lotion. "A good ratio is 5 to 6 drops of essential oil to 1 tbsp of lubricant," according to Haley-Maloy.
You then can use self-massage with the essential oil infused lubricant. Inhale some of the oil's scent as well, as this is the most effective way of benefiting from the oil's properties.
3. Diffuse Aroma Throughout a Room
Aromatherapy diffusers are small devices in which you apply essential oil and then plug into an electric outlet. The device heats up, and the aromatherapy is dispersed throughout the room.
"Many people find their concentration and focus improve at work when using a small aromatherapy diffuser in their office," Haley-Maloy said, "Studies in Japan showed lemon essential oil was effective for increasing productivity in office workers."
Another study conducted at the Touch Research Institutes at the University of Miami School of Medicine in Miami, Florida, demonstrated that inhaling rosemary decreased the brain's alpha- and beta-band activity, suggesting greater alertness. Participants in that study reported feeling more alert and the study indicated that they could complete math problems more quickly than before inhaling the rosemary.
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