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Lavender helps ease headaches

HOW ESSENTIAL OILS CAN HELP WITH HEADACHES

These five scents can be a powerful part of your pain management tool kit. Learn which essential oils are good for headaches.

When you suffer from headaches, strong perfumes and other scents can often be a trigger. But sometimes, the right aroma can be a treatment as well. Essential oils—a concentrated liquid containing fragrant botanical extracts—can be a great addition to your headache management program. The reason? Studies show that certain essential oils can help relieve stress,1 a major trigger for tension headaches.

To get the most out of essential oils, place a few drops in a diffuser as you rest in a quiet, soothing place for at least 20 minutes. As you relax, you can also employ strategies like deep breathing. Be sure to remember that while essential oils can be helpful, they’re optimal as part of a holistic approach to self-care and headache relief.

Read on to learn about the best types of essential oils for treating headaches and what science says about their healing powers:

  • Lavender: This soothing scent has long been used for calming, so it’s no surprise that research shows it’s a powerful tool when combined with massage or gentle pressure for easing the stress that may contribute to tension in the back and neck muscles.2 One study found that lavender may also be effective in the management of migraines.3 Other research suggests that lavender can improve sleep quality in people,4 a possible benefit for those who suffer from sleep deprivation-related headaches.5
  • Peppermint: If you suffer from tension headaches, peppermint oil may help. Peppermint has a cooling effect that inhibits muscle contractions in the head and neck while also stimulating blood flow to the area. This essential oil cooling comes from menthol, the same compound found in many over-the-counter topical pain-relieving products. A recent meta-analysis of multiple studies found that massaging this essential oil into the temples and forehead can help relieve tension headaches.6
  • Rosemary: You might know this herb as a savory food seasoning, but the herb can be used for other purposes as well. Research indicates that rosemary oil has anti-inflammatory and pain-relieving properties,7 and studies find that rosemary oil can help ease anxiety and depression—possible triggers for tension headaches—in lab studies.8
  • Chamomile: Just like a nighttime mug of chamomile tea helps you relax and unwind, chamomile essential oil is thought to have the same effect: Scientists say it may reduce anxiety and depression,9 and it’s been shown to have anti-inflammatory properties that can reduce head pain.10 To relax after a stressful day, add a few drops of chamomile oil to a warm bath or a diffuser. You can use it during a busy day as well; before an important meeting, you can even splash some on a tissue and hold the tissue under your nose as you breathe deeply.
  • Eucalyptus: You’re probably familiar with this scent if you use the steam room at your gym. Cineole, a compound in eucalyptus, is often used to clear away nasal mucus, making it a great choice for those dealing with sinus headaches.11 You can recreate the sinus-clearing effects of a steam room at home by adding a few drops to a bowl of boiling water and breathing in the scented steam. (Just be sure to keep your face far enough away from the water to avoid steam burns.) But the benefits of eucalyptus oil go beyond sinus headaches: A 2013 study found it was effective at lowering blood pressure and relieving pain when inhaled as well.12

References:

  1. “The effects of the inhalation method using essential oils on blood pressure and stress responses of clients with essential hypertension.” National Center for Biotechnical Information. Web. https://www.ncbi.nlm.nih.gov/pubmed/17211115
  2. “The Effectiveness of Aromatherapy in Reducing Pain: A Systematic Review and Meta-Analysis” National Center for Biotechnical Information. Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5192342/
  3. “Lavender essential oil in the treatment of migraine headache: a placebo-controlled clinical trial.” National Center for Biotechnical Information. Web. https://www.ncbi.nlm.nih.gov/pubmed/22517298
  4. “Effects of lavender aroma on sleep quality in healthy Japanese students.” National Center for Biotechnical Information. Web. https://www.ncbi.nlm.nih.gov/pubmed/22582680
  5. “Sleep deprivation headache.’ National Center for Biotechnical Information. Web. https://www.ncbi.nlm.nih.gov/pubmed/2245462
  6. 6. “Essential oils used in aromatherapy: A systemic review” Science Direct. Web. https://www.sciencedirect.com/science/article/pii/S2221169115001033#bib61
  7. “Anti-inflammatory and antinociceptive effects of Rosmarinus officinalis L. essential oil in experimental animal models.” National Center for Biotechnical Information. Web. https://www.ncbi.nlm.nih.gov/pubmed/19053868
  8. “Rosemary tea consumption results to anxiolytic- and anti-depressant-like behavior of adult male mice and inhibits all cerebral area and liver cholinesterase activity; phytochemical investigation and in silico studies.” National Center for Biotechnical Information. Web.https://www.ncbi.nlm.nih.gov/pubmed/25910439
  9. “Chamomile (Matricaria recutita) May Have Antidepressant Activity in Anxious Depressed Humans - An Exploratory Study” National Center for Biotechnical Information. Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3600408/
  10. “Potential effect and mechanism of action of topical chamomile (Matricaria chammomila L.) oil on migraine headache: A medical hypothesis” Science Direct. Web https://www.sciencedirect.com/science/article/pii/S0306987714003077
  11. “Therapy for Acute Nonpurulent Rhinosinusitis With Cineole: Results of a Double‐Blind, Randomized, Placebo‐Controlled Trial” Wiley Online Library. Web https://onlinelibrary.wiley.com/doi/abs/10.1097/00005537-200404000-00027
  12. “Effect of Eucalyptus Oil Inhalation on Pain and Inflammatory Responses after Total Knee Replacement: A Randomized Clinical Trial” Hindawi. Web. https://www.hindawi.com/journals/ecam/2013/502727/abs/

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