Blue Tansy Oil is a luxurious oil that is cherished for
its captivating scent and incredible clearing, calming properties. This oil has
a rich blue hue and a sweet, fresh scent. Blue Tansy provides unmatched relief
for many people who suffer during high-pollen seasons, soothes troubled skin
and supports self-esteem, confidence and enthusiasm year-round. However, Blue
Tansy Oil is produced from a seasonal crop that requires optimal conditions,
and therefore available quantities can be limited.
The health benefits of Tansy Essential Oil can be
attributed to its properties as an antibacterial, anti-fungal,
anti-inflammatory, anti-histaminic, antiviral, febrifuge, insecticide, hormone
stimulant, sedative, and vermifuge substance.
Tansy is a common European herb and the scientific name
of Tansy is Tanacetum Vulgare or Tanacetum Annuum. The essential oil of Tansy
is extracted by steam distillation of all the plant parts. The chief components
that form this essential oil are artemisone, borneol, camphone, camphor,
isopinocamphone, piperitone, and thujone.
Major
Constituents: Chamazulene, B-Myrcene, Camphor, Sabinene, B-Eudesmol,
3,6-Dihydrochamazulene, B-Pinene, a-Phellandrene [B.M. Lawrence, Progress in
Essential Oils. (Perfumer & Flavorist 26 no. 1, 2001), 48-51. Source cited
in Robert Tisserand and Rodney Young, Essential Oil Safety (Second Edition.
United Kingdom: Churchill Livingstone Elsevier, 2014), 224.]
Tansy essential oil and blue tansy essential oil are very
different in their chemical make-up, and subsequent use, despite the fact that
they both belong to the Asteraceae plant family. In addition, blue tansy can
also be known by the synonyms Moroccan blue chamomile and Moroccan tansy,
adding to further confusion with another essential oil.
Blending: The Essential Oil of Tansy blends well with those of cedar wood, helichrysum, lavender, ravensara, and rosemary.
Blue
Tansy Essential Oil Benefits
Prevents Bacterial Infections: It should not be very hard to understand that the essential oil, which is so poisonous and can be fatal to humans, would also be deadly for those tiny bacteria. Although some bacteria can survive unimaginable extremities of temperature and toxins, for most of the bacteria which live in the human body, this oil is lethal. It kills them and inhibits their multiplication. This gives effective protection against bacterial infections, provided that it is used in very, very mild doses.
Protects Against Fungal Infections: There is little doubt that the essential oil, which can kill some very hardy species of bacteria infecting the human body. Fungus cannot stand the toxicity of this oil and are killed when subjected to this oil. Their spores are also destroyed. This makes this oil an efficient protector against fungal infections, which cause skin diseases, running ears, hair problems, and dysentery.
Reduces
Inflammation: The Essential Oil of Tansy has been found to be
effective in giving relief from inflammation, particularly those pertaining to
the skin, and others as well. It also gives relief, to some extent, from
inflammation in the respiratory, digestive, and nervous systems.
Controls
Allergic Reactions: Histamine in the body is responsible for
triggering allergies and the various problems related to allergies, such as
rashes, itches, severe coughs, asthma, breathing troubles, continuous sneezes,
or hiccups. Allergies can turn seriously fatal if they take over the internal
organs, particularly the liver and heart. These attacks of allergies can be
countered by lowering the levels of histamine in the body and checking its
production. Tansy Essential Oil neutralizes histamine and checks its further
production, thereby controlling these allergic reactions.
Protects
against Viral Diseases: The components like thujone and camphor,
being toxic to living cells, are capable of killing viruses as well. These
components rupture the cyst, probe inside, and kill the virus. This stops the
growth of the virus and gives immunity against viral diseases like the common
cold, mumps, measles, and pox.
Reduces
Fevers: Most fevers are actually indications of the ongoing fight
between the body’s immune mechanism and infection by bacteria (like typhoid,
yellow fever, and black fever), viruses (like influenza), protozoa (like
malaria and a few others) and fungi. The more severe our body’s reaction, the
higher the body temperature becomes. Therefore, if infections are causes for
fevers, then inhibiting these infections would be the way to reduce fevers. The
Essential Oil of Tansy, being an antibacterial, anti-fungal, and antiviral
substance, all at the same time, assists our body in countering these
infections and thereby reduces body temperature. The anti-inflammatory property
of this oil adds to this effect, since inflammation can also raise body
temperature.
Acts
as an Insecticide: Insects like cockroaches, ants, termites, and
moths that are very commonly found in our households, and parasitic insects
like mosquitoes, fleas, ticks, lice, and bed bugs, prefer to keep a safe
distance from this oil as it is poisonous to them and has a pungent aroma that
they cannot withstand. Therefore, this oil serves as an effective insect
repellent when used in fumigants, vapourizers, and sprays. Even smaller animals
like wall lizards and mice avoid this oil.
Stimulates
Secretion of Hormones: Tansy Oil stimulates the endocrine
glands and increases the secretion of hormones. It was found particularly
effective on the thyroid and thymus glands, which directly affect growth and
maturity.
Relieves
Nervous Afflictions: This oil acts as a sedative for nerves and
emotional impulses. In cases of anxiety, depression, anger, convulsions,
nervous afflictions, epilepsy, hysteric attacks, and impulsive behavior, it can
be used to pacify them and induce a relaxing effect on the nerves and the
brain.
Kills
Intestinal Worms: The poisonous effect of this oil kills the
intestinal and other parasitic worms in the human body, such as round worms,
tape worms, hook worms, and others. It is also used to kill worms that develop
in wounds. This helps in the regrowth of healthy cells and quicker healing of
wounds.
Other Benefits: It is also used to treat sciatica, dyspepsia, skin infections, and can help prevent miscarriages
A Few Words of Caution: Tansy oil is a potent poison due to presence of high concentration of thujone and even small doses can be fatal. It can also trigger hallucinations and severe nervous or neurotic disturbances, while having addictive, narcotic effects.
Although this herb is very poisonous, it was still popular among the poor people, villagers, and nomadic groups like Gypsies, since they found some medicinal uses of the plant. Let us explore some of the medicinal properties that gave this plant recognition as a medicinal plant, despite being so poisonous.
A common, painful condition affecting the lower portion of the spine. This is one of the most common musculoskeletal disorders that plagues the population and is said to be the second most common complaint doctors hear from patients.
What can cause lower back pain?
Most acute low back pain is mechanical in nature, meaning that there is a disruption in the way the components of the back (the spine, muscle, intervertebral discs, and nerves) fit together and move. Some examples of mechanical causes of low back pain include:
Congenital Differences:
Skeletal irregularities such as scoliosis (a curvature of the spine), lordosis (an abnormally exaggerated arch in the lower back), kyphosis (excessive outward arch of the spine), and other congenital anomalies of the spine.
Spina bifida which involves the incomplete development of the spinal cord and/or its protective covering and can cause problems involving malformation of vertebrae and abnormal sensations and even paralysis.
Injuries:
Sprains (overstretched or torn ligaments), strains (tears in tendons or muscle), and spasms (sudden contraction of a muscle or group of muscles)
Traumatic Injury such as from playing sports, car accidents, or a fall that can injure tendons, ligaments, or muscle causing the pain, as well as compress the spine and cause discs to rupture or herniate.
Degenerative Problems:
Intervertebral disc degeneration which occurs when the usually rubbery discs wear down as a normal process of aging and lose their cushioning ability.
Spondylosis the general degeneration of the spine associated with normal wear and tear that occurs in the joints, discs, and bones of the spine as people get older.
Arthritis or other inflammatory disease in the spine, including osteoarthritis and rheumatoid arthritis as well as spondylitis, an inflammation of the vertebrae.
Sciatica (also called radiculopathy), caused by something pressing on the sciatic nerve that travels through the buttocks and extends down the back of the leg. People with sciatica may feel shock-like or burning low back pain combined with pain through the buttocks and down one leg.
Spinal stenosis, the narrowing of the spinal column that puts pressure on the spinal cord and nerves
Spondylolisthesis, which happens when a vertebra of the lower spine slips out of place, pinching the nerves exiting the spinal column
Herniated or ruptured discs can occur when the intervertebral discs become compressed and bulge outward
Osteoporosis (a progressive decrease in bone density and strength that can lead to painful fractures of the vertebrae)
Non-spine sources:
Kidney stones can cause sharp pain in the lower back, usually on one side
Endometriosis (the buildup of uterine tissue in places outside the uterus)
Fibromyalgia (a chronic pain syndrome involving widespread muscle pain and fatigue)
Tumors that press on or destroy the bony spine or spinal cord and nerves or outside the spine elsewhere in the back
Pregnancy (back symptoms almost always completely go away after giving birth)
What are the symptoms of lower back pain?
Stiffness: It may be tough to move or straighten your back.
Posture problems: Many people with back pain find it hard to stand up straight.
Muscle spasms: After a strain, muscles in the lower back can spasm or contract uncontrollably.
Back pain can range in intensity from a dull, constant ache to a sudden, sharp or shooting pain. It can begin suddenly because of an accident or by lifting something heavy, or it can develop over time as we age. Getting too little exercise followed by a strenuous workout also can cause back pain.
There are two types of back pain:
Acute, or short-term back pain lasts a few days to a few weeks. Most low back pain is acute. It tends to resolve on its own within a few days with self-care and there is no residual loss of function. In some cases a few months are required for the symptoms to disappear.
Chronic back pain is defined as pain that continues for 12 weeks or longer, even after an initial injury or underlying cause of acute low back pain has been treated. About 20 percent of people affected by acute low back pain develop chronic low back pain with persistent symptoms at one year. Even if pain persists, it does not always mean there is a medically serious underlying cause or one that can be easily identified and treated. In some cases, treatment successfully relieves chronic low back pain, but in other cases pain continues despite medical and surgical treatment.
Alleviating Low Back Pain
In some instances, completely eradicating low back pain may not be feasible, so the focus should be on improving function and reducing pain. It is important to inform your client that pain reduction and improved function may not be immediate and may take several months to become evident.
Avoid the following movements so as not to exacerbate pain in the low back:
Rapid twisting, forward flexion or hyperextension
Unsupported forward flexion
Simultaneously lifting legs while lying prone or supine
Twisting at the waist with feet turned
In physical training:
Be aware of proper posture and alignment
learn how to adopt and maintain a neutral spine
learn to be aware of lumbar spine, abdominal bracing and glute activation
Monitor discomfort and regress or cease exercise, if necessary
Exercises to Strengthen the Core and Alleviate Back Pain
Start with one set and increase to two to three sets as tolerated and as function improves the recommended range for muscular endurance is 12-16 reps depending on your fitness level and low back pain. Start with fewer repetitions when inexperienced until you can work up to the muscular endurance repetition range.
Wall Roll: Improves torsional control and encourages abdominal bracing through co-contraction
Assume plank position with both elbows planted on a wall
Abdominals are braced
While on the balls of the feet, pivot, pulling one elbow off the wall
Avoid any motion at the spine while the movement occurs
Work up to approximately 10 repetitions
Clamshell Exercise: Retrains the gluteals, which is important for improving back health
Lie on the side, and anchor the thumb on the anterior superior iliac spine
Reach around with the fingertips and position them to land on the gluteus medius
Keeping the heels together, open the knees like a clamshell
The position of the fingertips on the gluteus medius should allow the client to feel glute activation
Side Bridge: Targets lateral muscles, which are important for optimum spinal stability
On the side of the body, place elbows under the shoulder
Elevate hips and knees off the ground
Perform regression with knees on the ground if this is too much for your client
Hold for 20 seconds
Bird Dog: Safely and effectively develops spinal extensors
Begin on all fours, hands under shoulders and knees under hips
Extend opposite arm and leg (hold position as tolerated by client)
Work up to holding extended position for seven to eight seconds on each side
Glute Bridge: Improves core stability via glute activation
Aromatic Scent: Clary Sage essential oil has an earthy, fruity and floral aroma that is both nutty and herbaceous. The essential oil is used in aromatherapy. Its keyword is ‘Euphoric’.
Blends Well With: Bergamot, Cedarwood, Chamomile German, Chamomile Roman, Geranium, Jasmine Absolute, Lavender, Neroli, Orange, Sandalwood and Ylang Ylang.
The chief components of clary sage essential oil are sclareol, alpha-terpineol, geraniol, linalyl acetate, linalool, caryophyllene, neryl acetate, and germacrene-D.
The health benefits of clary sage essential oil can be attributed to its properties as an antidepressant, anticonvulsive, antispasmodic, antiseptic, aphrodisiac, astringent, bactericidal, carminative, deodorant, digestive, emmenagogue, euphoric, hypotensive, nervine, sedative, stomachic, and a uterine substance.
Purported Oral Uses and Benefits
In folk medicine, salvia sclarea extract is used as a general health tonic. It is purported to help treat mental fatigue, depression, anxiety, kidney disease, tension and migraines as well as to prevent and treat muscle spasms. It is also used to promote oral health and treat sore throats, bad breath and toothaches. Due to its estrogenic properties, it is used to restore hormonal balance, and to relieve symptoms of both premenstrual syndrome and menopause. Herbs2000.com states that salvia sclarea is beneficial for the treatment of a variety of digestive problems, such as upset stomach, gas, and both chronic and acute indigestion.
Health Benefits
Fights Depression: Clary sage oil can boost self-esteem, confidence, hope, and mental strength, thereby efficiently fighting depression. This can be very helpful for forms of depression due to failure in career or personal life, insecurity, loneliness, stagnation, the death of a friend or loved one, and many other reasons. Clary sage oil also relieves anxiety. As an antidepressant, it can be systematically administered to patients suffering from acute depression who are undergoing rehabilitation.
Works as Stress Reliever: Clary sage serves as an antidepressant and as one of the best natural remedies for anxiety; it boosts confidence and mental strength while alleviating feelings of anxiety and failure. It also has euphoric properties, leaving you with a feeling of joy and ease. A 2010 study conducted in South Korea found that clary sage oil could be developed as a therapeutic agent for patients with depression. For the study, antidepressant properties were measured in rats with a forced swimming test; clary oil had the strongest anti-stressor effect.
Reduces Convulsions: It calms down and reduces convulsions, whether they are epileptic or from some other nervous disorder or mental condition. Clary sage essential oil brings peace of mind and acts as a sedative for tense nerves.
Relieves Spasms: Clary sage oil is useful in the treatment of spasms and related ailments such as muscle cramps, spasmodic cough, stomachache, headache, and spasmodic cholera. It relaxes the nerve impulses and doesn’t allow uncontrollable spasms to occur.
Prevents Bacterial Infections: This type of essential oil kills bacteria and fungi, curbs growth and spread of bacterial infections, and also protects against new infections. Studies show that clary sage essential oil is particularly beneficial in curing bacterial infections affecting the colon, intestines, urinary tract, and excretory system. It is equally effective in inhibiting the bacteria from entering our body through water or food.
Prevents Infections: Wounds will not become septic, nor will they be infected with tetanus germs if clary sage oil is topically applied to them. The antiseptic qualities can protect the body during surgical recovery and in all types of wounds that are typically hot spots for infections.
Stimulates Sexual Desires: This is one of the most well-known properties of clary sage oil. It is an aphrodisiac, which means a substance or stimulus that boosts libido and feelings of sexual desire. It is very effective in treating frigidity, psychological problems resulting in loss of libido, and even impotency. Studies have shown it to be equally effective for both, males and females. It affects the hormones and increases testosterone levels, which can increase performance and interest in sexual activities.
Prevents Hair Loss: If you think that your gums are weakening their hold on your teeth, sooner or later, they will start falling out. Speak to a dentist, but it is never a bad idea to use clary sage oil because it has astringent properties. It does not only strengthen your gums but also strengthens and tones the skin, muscles, and hair follicles, preventing hair loss and making you look and feel younger. It functions as an antioxidant in this way by tightening up the skin that might be sagging due to the activity of free radicals present in the body.
Skin Care: More specifically, there is an ester present in clary sage essential oil called linalyl acetate, which reduces skin inflammation and heals rashes. Furthermore, it balances and regulates the production of natural oils in the skin, reducing both oily and dry skin and making your skin look young and beautiful. It is recommended to be used directly or mixed with a carrier agent like almond oil to facilitate maximum absorption and effect.
Reduces Flatulence: Clary sage oil, owing to its carminative properties, can eliminate gas as quickly as a needle empties a balloon! That is, it will eliminate excess gas in your body through flatulence, which will reduce the sensation of being bloated. You might find it funny, but gas can actually be fatal when it pushes upwards and hits the delicate organs inside your chest cavity, so a downward movement is always the safest way to expel them. This essential oil also inhibits the formation of gas in the first place.
Regulates Menstruation: If you are having troubles with irregular, obstructed or painful menses, you can try clary sage oil before you spend a fortune on specialized treatment from a gynecologist. There is no need to worry since it has no adverse side effects. It simply stimulates the opening of obstructed menses and makes them regular, while easing the pain. It also cures dizziness and mental irritation during menses as well as in cases of Post Menopause Syndrome (PMS). Furthermore, it can help to reduce the symptoms and negative effects associated with menstruation like cramping, bloating, mood swings, and cravings for food by balancing the hormones that run rampant during this time for women.
Reduces Cholesterol: Cholesterol is a naturally occurring substance made by the liver and required by the body for the proper function of cells, nerves and hormones. Cholesterol travels in the lipids (fatty acids) of the bloodstream, which is also called plaque, and can build up in the walls of the arteries. This decreases the flow of blood to vital areas of the body, and if the plaque continues to build, it significantly increases the risk of having a heart attack or stroke. The antioxidant and anti-inflammatory properties of clary sage oil are cardio-protective and help lower cholesterol naturally. Clary sage oil also decreases emotional stress and improves circulation — two very important factors for reducing cholesterol and supporting your cardiovascular system.
Relieves Insomnia: People suffering from insomnia can find relief with clary sage oil. It is a natural sedative and will give you the calm and peaceful feeling that is necessary in order to fall asleep. When you can’t sleep, you usually awaken feeling unrefreshed, which takes a toll on your ability to function during the day. Insomnia affects not only your energy level and mood, but also your health, work performance and quality of life. Two major causes of insomnia are stress and hormonal changes. An all-natural essential oil like clary sage can cure insomnia without drugs by alleviating feelings of stress and anxiety, and by balancing hormone levels.
Lowers Blood Pressure: Clary sage oil is very effective in reducing blood pressure by relaxing the veins and arteries, thereby reducing the risk of heart attack, stroke, atherosclerosis, and brain hemorrhaging. By reducing blood pressure, it widens the blood vessels and allows for increased circulation, resulting in increased oxygenation to the muscles and organ system, boosting your overall metabolic performance.
Increases Circulation: Clary sage opens the blood vessels and allows for increased blood circulation; it also naturally lowers blood pressure by relaxing the brain and arteries. This boosts the performance of the metabolic system by increasing the amount of oxygen that gets into the muscles and supporting organ function. A study done at the Department of Basic Nursing Science in the Republic of Korea measured clary sage oil’s ability to lower blood pressure in women with urinary incontinence or involuntary urination. Thirty-four women participated in the study, and they were given either clary sage oil, lavender oil or almond oil (for the control group); then they were measured after inhalation of these odors for 60 minutes.
Acts as a Nervine: Clary sage essential oil is good for your nerves. It sedates nervous convulsions and other disorders such as nervousness, vertigo, anxiety, and hysteria.
Lowers Inflammation: Do you need to calm down? Do you want to concentrate? Or do you simply want to relax and have a good night’s sleep? Clary sage oil can help you with all of these. It reduces inflammations and has an undeniably calming effect. People suffering from chronic stress or anxiety disorders find great comfort by using clary sage essential oil.
Reduces Stomach Disorders: This oil also maintains the health of the stomach and regulates secretion of digestive juices. In this way, it prevents stomach disorders and helps to stimulate efficient absorption of nutrients, digestion of food, and regulation of bowel movements. It also helps in the healing of ulcers. By regulating bowel movements, it can also protect the integrity of your colon and reduce the chances of serious gastrointestinal conditions, including colorectal cancer.
Eliminates Bad Odor: Buying synthetic deodorants is not only expensive but they also negatively impact the environment. Their pleasant smell effect only lasts for a short time. Moreover, sometimes they produce skin irritation and allergies. Clary sage oil can be a far better choice as a deodorant, because, in diluted form, it serves as an efficient deodorant without any side effects. It is natural, so it doesn’t impact the environment, and its effects can last for a long time.
Promotes Digestion: Clary sage essential oil promotes digestion and relieves symptoms of indigestion. It boosts the secretion of gastric juices and bile, thereby speeding up digestion and easing the process, which relieves cramping, bloating, and abdominal discomfort.
Improves Uterus Health: Clary sage oil helps to maintain good health of the uterus. It prevents some of the most common uterine problems that women have after menopause, including uterine tumors, bleeding, and pain. Furthermore, it regulates hormones like estrogen and ensures a long-term health of the uterus, thereby reducing the chances of uterine and ovarian cancer.
Fights Leukemia: A promising study conducted at the Department of Immunology, Hellenic Anticancer Institute in Athens, Greece, examined the role that sclareol, a chemical compound found in clary sage oil, plays in fighting leukemia. The results showed that sclareol is able to kill cell lines through the process of apoptosis. Apoptosis is the process of programmed cell death; research involving the role of apoptosis has increased substantially since the early 1990s. An insufficient amount of apoptosis results in uncontrolled cell proliferation, such as cancer.
Other Benefits: Clary sage essential oil can be used to battle addiction (particularly drugs) and can stimulate a change in mentality towards a positive way of approaching life. Furthermore, it is anti-inflammatory in nature and can treat backaches and joint pain. In terms of skincare, it can help to regulate excess sebum production and prevent acne from forming. It also eases labor and reduces labor pains.
Uses at Home
For menstrual pain, combine Clary Sage with Geranium, Marjoram and Carrot Seed. Add to your favorite carrier oil and use as a daily moisturizer or diffuse into the air for its mood-enhancing properties. For topical application dilute to 2-4%.
Combination therapy with at least Clary Sage and Lavender appears to be effective in reducing menstrual pain.
For stress relief and aromatherapy, diffuse or inhale 2–3 drops of clary sage essential oil.
To improve mood and joint pain, add 3–5 drops of clary sage oil to warm bath water. Try adding clary sage oil to my Homemade Healing Bath Salts to boost your mood and bust feelings of stress.
For eye care, add 2–3 drops of clary sage oil to a clean and warm wash cloth; press cloth over both eyes for 10 minutes.
For cramp and pain relief, create a massage oil by diluting 5 drops of clary sage oil with 5 drops of a carrier oil (like jojoba or coconut oil) and apply it to needed areas.
For skin care, create a mix of clary sage oil and a carrier oil (like coconut or jojoba) at a 1:1 ratio. Apply the mixture directly to your face, neck and body.
To ease digestion, massage the abdomen with equal parts clary sage oil and a carrier oil, or use a hot compress with 3–5 drops of clary sage oil soaked into it.
To enhance healing prayer or meditation, mix 6 drops of clary sage oil with 2 drops of frankincense, white fir or orange oils. Add the mixture to a diffuser or oil burner.
To naturally relieve asthma symptoms, mix 4 drops of clary sage oil with lavender oil and massage the blend on the chest or back.
For hair health, massage equal parts clary sage oil and rosemary oil into your scalp while showering.
Considerations
Salvia sclarea is generally recognized as safe, and there are no reported side effects. Despite its safety, pregnant and breastfeeding should avoid the herb. Due to the effect that salvia sclarea has on estrogen, people with estrogen-related disorders such as breast cysts and uterine fibroids, should avoid long-term use of this herb. It should be noted that the Natural Medicines Comprehensive Database warns that there is currently insufficient research to determine the efficacy of salvia sclarea for its purported uses.
Possible Side Effects & Precautions
Use clary sage oil with caution during pregnancy, especially during the first trimester or when using it in the abdomen; clary sage can cause uterine contractions that may be dangerous. Clary sage oil is not for infants or toddlers.
There have been claims that clary sage oil brightens eyes, improves vision and protects loss of vision due to premature or normal aging; however, there is not enough research to suggest that essential oils be used in the eyes just yet. It may not be safe and should be discussed with your ophthalmologist first.
Avoid using clary sage oil during or after alcohol use; reports indicate that this may lead to vivid dreams and trouble sleeping. When using clary sage oil topically, make sure to test yourself for skin sensitivity. Apply the oil to a small area first to make sure you won’t have a negative reaction.
Chloral hydrate and hexobarbitone interact with clary sage oil; they cause sleepiness and drowsiness, and clary sage seems to increase the effects of these medications.
Word of Caution: It can enhance the intoxicating effects of alcohol and other narcotics since it is a relaxant and a sedative by nature. Heavy dosage can also cause headaches. Pregnant or nursing women should avoid using it since there has not been enough research done on the transference of effects through breast milk to children.
We know our lifestyles and environments have a huge impact on our physical health. Our hair and skin are the first to show chemical damage. Eating a healthy diet and exercising regularly help, of course, yet they aren’t enough when you’re using commercially produced, chemical laden products on your hair. So here are some natural options for strengthening and lengthening hair.
Proper Nutrition for Healthy Hair
A nutritious diet that contains healthful fats, protein, and a range of vitamins can help with thinning or thin hair. In fact, thin hair can be a sign that a person is not getting enough nutrients. To help remedy this, people with thin hair should include some of the following nutrient-rich foods in their diets:
salmon, which is high in protein and fatty acids
eggs, which contain protein, omega 3, and iron
walnuts, almonds, and other nuts, which are sources of fatty acids
greek yogurt, which is a source of protein
green, black, pinto, and other beans, which contain protein
A person should look to add 1 or 2 servings of any of the above foods to their daily diet. Even adding just 3 or 4 servings a week can contribute to improved hair health.
Regular Combing & Trimming
Comb your hair three times a day and trim it in every three months. Regular combing and trimming is extremely important for expediting the growth of new hair. Combing is essential as it provides good blood circulation, and stimulates hair follicles, helping them produce new hair naturally.
Proper Washing Technique
Wash with warm water and rinse with cold.
Use finger tips, not nails, to massage scalp and stimulate follicles.
Always massage conditioners and oils into the scalp with circular motions.
Shampoo is Important
The type of shampoo you are using can have drastic effects on the health of your hair. It’s best to use a natural soap or a petroleum and sulfate free blend. These only remove dirt and do not strip the hair of its natural oils like commercial surfactants.
Coconut Oil Soap: easy to make or purchase. Full of fatty acids essential for nourishing the scalp and hair follicles and gently removes dirt and grease without over drying (stripping) the hair. Purchase yours below.
Coconut Oil Soap
All natural 3 ingredient soap perfect for body, face and hair.
Much like shampoo, conditioner contents can have drastic effects on the health of your hair. So instead of a petroleum wax and oil laden blend, try something that actually nourishes your hair. Here are some natural ways to moisturize and strengthen hair.
Apple Cider Vinegar: gently cleanses the scalp and maintains the PH balance of the hair accelerating hair growth. How To Use:
Wash your hair
Use apple cider vinegar as a final rinse after washing your hair to get healthy and shiny hair.
For 1 liter of solution – mix 75ml of apple cider vinegar to one liter of water
You may store this entirely or make it smaller batches.
For smaller quantities, take 15 ml of apple cider vinegar and add it to a cup of warm filtered water
After washing your hair, using this cup of water as the final rinse.
Aloe Gel: Applying aloe oil directly to the hair and scalp may help strengthen the hair and thicken it over time. For a homemade solution, a person can try rubbing some pure aloe gel into the scalp and letting it sit for 30 minutes before rinsing. This can be done once or twice a week.
Avocado: Avocado is rich in vitamin E, and many people believe it to be a good moisturizer. Make a simple avocado rub and apply it twice a week. Do remember it can be an ugly, squishy avocado, not a green healthy one. To make an avocado rub:
combine the fruit of 1 avocado with 1 tbsp olive/sunflower/coconut oil
apply the mixture to hair and scalp
let it sit for about 30 minutes
rinse thoroughly with natural shampoo
Cayenne Pepper: stimulates hair growth and prevents thinning of hair. It has a chemical in it known as Capsaicin. This ingredient when applied on the scalp causes the nerves to activate and increase the blood flow to the scalp. This results in increased absorption of nutrients and better hair growth. How To Use:
Mix 1 teaspoon of pepper powder with 2 teaspoons of olive oil
Apply it on the scalp where thinning is more prominent
Wash off with cool water
Coconut Milk: rich in iron, potassium and essential fats. It reduces hair fall and breakage. How To Use:
Extract the milk of a coconut
Apply it on the targeted areas
Keep it overnight
Rinse off with cool water the next day
Coconut Oil: Rich in potassium, coconut oil keeps your scalp healthy; promotes the growth of new hair and repairs damaged hair. It also reduces dandruff, hair breakage and hair loss. Coconut oil is also used as a pre-conditioning hair treatment for damaged hair. It acts as a moisturizer and strengthens the hair shaft from the root, thus preventing breakage. It keeps the scalp well-nourished and moisturized. Use coconut hot oil treatment for effective results.
Cumin Seeds: packed with 100′s of nutrients and vitamins that are great for replenishing your hair. How To Use:
Soak cumin seeds in olive oil or castor oil
Let it soak overnight
The next morning, apply it to the targeted areas
Wash after 15 minutes with a mild shampoo
Eggs: high in protein, which is essential for the body to build strong, thick hair. When used regularly, an egg treatment may help thicken and strengthen a person’s hair. To use an egg treatment:
beat 1 or 2 eggs together
apply the eggs to the scalp and damp hair
leave the eggs on the scalp for about 30 minutes
wash hair thoroughly with warm water and mild shampoo
Alternately, combine the eggs with oil and water. To use this method:
mix egg yolks, 1 tablespoon (tbsp) olive oil, and 2 tbsp of water
apply the mixture to the scalp and dry hair
leave for 15 minutes
rinse out with warm water and a mild shampoo
Fenugreek: accelerates hair growth and protects the natural color of your hair. How To Use:
Take 1 teaspoon of the fenugreek paste
Add 2 teaspoons of coconut milk to it
Apply it all over your hair and scalp
Leave it on for 30 minutes
Wash off with a mild shampoo
Flaxseed Oil: rich source of essential fatty acids which helps to transform dry, damaged and brittle hair to healthy and shiny hair. The omega 3 fatty acids in the oil promote healthy hair growth. How To Use:
Include flaxseed oil supplements in your daily diet
Use it with the combination of other essential oils.
Garlic: home remedy for reducing the shedding of hair. Why? It boosts the regeneration of new hair and promotes the scalp circulation. How To Use:
Boil a few cloves of crushed garlic in olive oil or coconut oil
Apply it to the roots of your hair follicles.
Wash off properly
Green Tea: antioxidants prevent hair loss and boost hair growth. How To Use:
Apply warm green tea all over your scalp
Leave it for an hour
Rinse off with cool water
Henna Pack: very well known as a natural conditioner. It is also good for hair growth. Why? It transforms dull and dry hair to smooth and shiny hair and adds colour too. It promotes hair growth by strengthening the roots of your hair. How To Use:
Make a pack by mixing 1 cup of dry henna powder with ½ cup of yoghurt
Apply it all over your hair from root to tip.
Leave the pack until it dries off completely
Wash off with a mild shampoo
Hibiscus Flower: the “flower of hair care.” This flower is used for curing dandruff and enhancing hair growth. It also thickens the hair and prevents pre-mature ageing. How To Use:
Make a paste of the hibiscus flower with coconut oil or sesame oil
Apply it on your hair evenly.
Rinse with a mild shampoo.
Indian Gooseberry (Amla): powerhouse of antioxidants and vitamin C. Amla promotes healthy hair growth and also improves the pigmentation of the hair. How To Use:
Mix 2 teaspoons of amla powder or juice with 2 teaspoons of lime juice
Apply this on your scalp properly and let it dry
Now rinse it well with warm water
Olive Oil: rich in omega 3 acids and other nutrients that are essential for overall health, including hair health. When applied directly to the scalp and hair, olive oil helps promote thicker hair. Olive oil also has the added benefit of softening the hair and relieving dry scalp. Some people add honey to the olive oil and others suggest leaving the olive oil on overnight using a shower cap to cover the hair. To use olive oil:
heat the oil to body temperature
massage the warm oil into the scalp and hair
leave in hair for about 30 to 45 minutes
rinse out the olive oil with mild shampoo
Onion Juice: rich in sulphur that boosts collagen production in the tissues and helps in re-growth of hair. How To Use:
Use red onions or shallots
Chop it into small pieces
Squeeze out its juice.
Now apply it on your scalp carefully and keep for 15 minutes.
Finally rinse off with a mild shampoo.
Orange Puree: The vitamin C, pectin, and acid in oranges can help a person’s hair in a few different ways. The vitamins and nutrients may improve hair’s natural luster, which makes the hair appear thicker. The acid in oranges helps break apart residue left from hair products. These residues may interfere with hair growth. Unlike some of the other treatments, orange puree has a pleasant scent that makes the treatment more enjoyable. A person can use orange puree as a hair treatment by blending fresh oranges then massaging the puree into the hair and scalp. Leave the puree on the hair for about 1 hour before rinsing it out. Some people like to use a light conditioner to rehydrate their hair following an orange puree treatment.
Peppercorns: The use of black peppercorns is prevalent in the ayurvedic medicine. It leaves your hair soft and lustrous while improving the texture. Why? Black peppercorns have essential oils which keep your scalp well-hydrated. How To Use:
Blend 2 teaspoons of peppercorns with half a cup of lime juice
Form a smooth paste
Apply this paste on the roots
Cover your head with a warm towel for deep penetration.
Rinse off after half an hour.
Potato Juice: rich in Vitamin A, B and C. These are essential for healthy hair. This can be used even if you are suffering from alopecia i.e. thinning of hair. How To Use:
Black pepper essential oil (Piper nigrum) is steam-distilled from the berries (peppercorn) of the Piperceae. Although black pepper itself is frequently used, the oil is not so widely known. However, it’s an oil high in monoterpenes, a chemical constituent known to have a powerful impact on the body in many ways. The aroma of black pepper is spicy, musky, warm, and peppery.
The warm, mild aroma of Black Pepper will remind you of freshly ground
peppercorns combined with a soft floral scent. While you may not desire to
diffuse it by itself, it can spice up your favorite diffuser blend. Black
Pepper is an excellent choice to help in reducing occasional discomfort after
exercise or easing achy joints that are associated with normal aging or wear
and tear.
Therapeutically, black pepper oil is mostly used as a supplement for digestive and nervous system support and wellness. For this reason many people will use the oil as a flavoring in their cooking, just as you might with crushed black pepper. However, the ratios will be MUCH different. You wouldn’t use a full teaspoon of black pepper oil (yikes!!), but rather start off with a drop, to find the right amounts for your recipes.
Plant
Description
Native to India, the black pepper plant is a climbing vine that can grow
up to 10 meters high. The stem of the black pepper plant grows into a plentiful
green column as the many shoots that grow from the stem begin to produce green,
almond-shaped leaves. Growing next to these luscious leaves are clustered
flowers and the fruit of the plant—the peppers. The peppers, or fruits, are
round and can grow to be approximately 6 mm in diameter. These fruits turn from
green to red and are picked at various times of their ripening stages to
produce varying types of peppers. In order to produce black pepper, these tiny
and rotund fruits are typically picked when they are fully grown, shiny, and
green.
Chemistry of
Black Pepper Essential Oil
Main Chemical Components: Caryophyllene, limonene, carene, sabinene
Black Pepper essential oil contains a high amount of natural chemicals
that can support and protect the human body. Some of the most prominent
chemicals are monoterpenes and sesquiterpenes, which are known for their antioxidant
activity when ingested. These chemicals also help support the immune system.
Oils that Blend
Well with Black Pepper Essential Oil
Black Pepper essential oil blends well with Bergamot, Clary Sage,
Frankincense, Geranium, Lavender, Clove, Juniper Berry, Sandalwood, and
Cedarwood essential oils for diffusion.
Primary Benefits
Rich source of antioxidants
Supports healthy circulation
Aids digestion
Enhances food flavor
Soothes anxious feelings
Emotional
Benefits
Aromatically, black pepper essential oil helps people to examine things
with clarity and honesty. It allows a person to take off their own facade or
mask, share their true thoughts and emotions, and unblock the flow of growth in
this way. It might help a person who is dealing with repressed memories or
emotions, allowing them to dig deep into their past or their present
experiences. It can help you uncover hidden truths or face patterns or habits
with courage.
Other Benefits
Black pepper oil is rich in certain useful minerals and vitamins too.
For example, there is vitamin-A (Beta Carotene), which is very beneficial for
ocular health as well as for antioxidant activity. It has vitamin-K, which is
essential for maintaining proper circulatory and metabolic functions, muscles,
and bones. Furthermore, it has calcium, potassium and selenium. While calcium
is good for bones and potassium for regulating blood pressure, selenium is
essentially required for the proper formation of bones, nails, hair follicles
and teeth, as well as for proper functioning of the brain.
In Other Words
It’s Really Good For:
Cognitive
support and brain health. [Dorene Petersen, Presentation: Clinical Use of
Aromatherapy for Brain Health: 7 Essential Oils. August 9, 2017, New Brunswick,
NJ. Alliance of International Aromatherapists 2017 Conference. AIA 2017
Conference Proceedings page 221-222.]
Aching muscles,
arthritis, chilblains, constipation, muscle cramps, poor circulation, sluggish
digestion. [Julia Lawless, The Illustrated Encyclopedia of Essential Oils (Rockport,
MA: Element Books, 1995), 56-64.]
Black Pepper Essential Oil Uses
Ability to provide warm sensations when applied topically. This factor makes it a perfect oil to use in a relaxing massage blend. Create your own warming and soothing massage blend by combining one to two drops of Black Pepper essential oil with a carrier oil. Using Black Pepper essential oil in a massage blend not only provides warm sensations during a massage, its aromatic components also help enhance your relaxing experience.
Improves Circulation. When black pepper essential oil is taken internally, it promotes healthy circulation and stimulates mucus and bile flow. It has warming properties when taken internally and applied topically. Mix black pepper oil with cinnamon or turmeric essential oil to enhance these circulatory activities.
Helps the body kill cancer cells. According to a 2010 study conducted at Michigan State University, black pepper oil and its constituents exhibit anti-inflammatory, antioxidant and anticancer activities. All compounds derived from black pepper suppressed human cancer cell proliferation, with peperine being the most effective compound.
Need a good way to calm unwanted anxiety? Black Pepper essential oil is a great way to relieve anxious feelings. When used aromatically, Black Pepper essential oil can help soothe tightened emotions. To relieve yourself of anxious feelings, place a few drops of Black Pepper essential oil into a diffuser or inhale it directly to receive its aromatic benefits. Dilute 1 drop and rub over the heart center as desired for emotional support.
Black Pepper is a powerful essential oil with amazing uses and benefits. With the right combination of essential oils, its effects can be amplified. When you combine Black Pepper essential oil with Juniper Berry oil and/or Cedarwood oil, it can help produce a calming and grounding effect on your senses and emotions, and can help you de-stress and relax.
Contains many natural chemicals that are important in supporting natural functions of the body. Some of these chemicals include monoterpenes and sesquiterpenes, which are known for their antioxidant activity when ingested. To provide your body with greater antioxidant support, put one or two drops of Black Pepper essential oil into a Veggie Capsule and take internally.
Enjoy your favorite seasons with good health by using Black Pepper essential oil. Because Black Pepper has certain natural chemicals such as monoterpenes and sesquiterpenes, it can support the immune system when needed most. To better protect your health, take one to two drops of Black Pepper essential oil in a Veggie Capsule when seasonal threats are high. Research published in Applied Microbiology and Biotechnology found that black pepper extract contains anti-virulence properties, meaning it targets bacterial virulence without affecting cell viability, which may be less prone to the development of drug resistance. The study showed that after screening 83 essential oils: black pepper, cananga and myrrh oil inhibited staphylococcus aureus biofilm formation and almost abolished the hemolytic (destruction of red blood cells) activity of S. aureus.
To soothe muscles and joints or to warm the skin during cold weather. Because of its warming, anti-inflammatory and antispasmodic properties, black pepper oil works to reduce muscle injuries, tendinitis, and symptoms of arthritis and rheumatism. A 2014 study published in the Journal of Alternative and Complementary Medicine assessed the efficacy of aromatic essential oils on neck pain. When patients applied a cream composed of black pepper, marjoram, lavender and peppermint essential oils to the neck daily for a four-week period, the group reported improved pain tolerance and significant improvement of neck pain.
Use to quit smoking. Black pepper oil may help reduce cravings for cigarettes and symptoms of anxiety in smokers deprived from smoking. A 1994 study published in Drug and Alcohol Dependence found that black pepper oil can suppress certain smoking withdrawal symptoms, including cravings for cigarettes. Forty-eight cigarette smokers participated in a three-hour session conducted after overnight deprivation from smoking. The participants were divided into three groups: One group of smokers puffed on a device that delivered a vapor from black pepper essential oil, a second group puffed on a device with a mint/menthol cartridge and a third group used a device containing an empty cartridge. After puffing and inhaling from the devices throughout the session, reported cravings for cigarettes were significantly reduced in the black pepper group relative to each of the two control groups. In addition, negative effects and symptoms of anxiety were alleviated in the black pepper, and participants reported that the intensity of sensations in the chest was significantly higher with the black pepper cartilage. This study suggests that respiratory tract sensations are important in alleviating smoking withdrawal symptoms and cigarette substitutes delivering black pepper constituents may prove useful in smoking cessation treatment. Black pepper oil is also among the best essential oils for anxiety and nervous conditions.
Improves digestion. Black pepper oil may help ease the discomfort of constipation, diarrhea and gas. A range of studies has shown that it exhibits antidiarrheal, gastro-protective, antidiarrheal and antispasmodic activities. Black pepper does this by stimulating the stomach to increase hydrochloric acid secretion, which is necessary for proper digestion. Black pepper has been used to effectively treat IBS symptoms as well as bladder dysfunctions.
Lowers Cholesterol. A 2002 study on the hypolipidemic (lipid-lowering) effect of black pepper in rats fed a high-fat diet showed a decrease in the levels of cholesterol, free fatty acids, phospholipids and triglycerides. Researchers found that supplementation with black pepper elevated the concentration of HDL cholesterol and reduced the concentration of LDL cholesterol and VLDL cholesterol in the plasma of rats fed high-fat foods. Use black pepper essential oil internally to reduce high triglycerides and improve your total cholesterol levels.
Stimulates appetite. Research shows that olfactory stimulation using black pepper essential oil, which is a strong appetite stimulant, can facilitate swallowing in people with neurological disorders. Inhalation and ingestion of black pepper oil activates the insular or orbitofrontal cortex, resulting in improvement of the reflexive swallowing movement. In 2008, the effects of olfactory stimulation with black pepper oil were investigated in pediatric patients receiving long-term enteral nutrition (feeding with liquid supplements or tube feeding) due to neurological disorders. In eight out of 10 patients, black pepper oil intervention was continued for three months, and five patients showed increases in the amount of oral intake — plus black pepper treatment helped facilitate swallowing movement.
Helps the body detoxify. Black pepper oil creates a warming sensation when applied topically, so it increases sweating. It also serves as a diuretic and increases urination, helping remove bodily toxins and excess water from the body. This reduces swelling and inflammation; plus it can help lower blood pressure naturally. A 2013 study published in Cell Biochemistry and Biophysics found that piperine supplementation helped normalize blood pressure, improve glucose tolerance (giving you normal blood sugar levels), reduce inflammation and improve liver function in rats fed a high-fat diet. These changes clearly suggest that peperine reduces symptoms of human metabolic syndrome by helping the body to remove toxins and reduce inflammation.
Diaphoretic & Diuretic. Black pepper oil, when ingested, increases sweating and urination. Both of these properties play an important role in the removal of toxins from the body, clearing of the pores on the skin, and disinfecting the body. Sweating and urinating help eliminate extra water and fat from the body, thereby reducing weight, lowering blood pressure and making the body very relaxed. These properties are also helpful for reducing inflammation.
Stimulates energy production. Black Pepper Oil is stimulating and is a good choice for inclusion in blends intended to help enhance alertness and stamina. Black Pepper should be avoided before bedtime. Consider massaging 1-2 drops into the soles of the feet daily, or diffusing as needed for increased energy.
Inspiration for
Using Black Pepper Essential Oil
For a muscle rub: In a 5 ml roller bottle; add 5 drops Peppermint, 3
drops Clove, 5 drops Wintergreen and 3 drops Black Pepper essential oils. Top
with FCO.
To summon inner strength, diffuse; 2 drops Basil, 2 drops Bergamot, 1
drop Cinnamon, 1 drop Lemon and 1 drop Black Pepper.
Blend into coconut oil or basic salve recipe to warm and promote
circulation.
Cautions
If taken in large quantities, it may cause uneasiness, unrest, vomiting, loose motions, irritation and inflammation of the intestines, sleeplessness, overheating, and smelling strongly of pepper. However, there is nothing serious about these symptoms. Keep pepper away from the eyes and nose, as it may cause irritation, sneezing, and burning. Possible skin sensitivity. Keep out of reach of children. If you are pregnant, nursing, or under a doctor’s care, consult your physician. Avoid contact with eyes, inner ears, and sensitive areas.
You have two air passageways to your lungs, through the nose
and the mouth. Healthy people use both their nose and their mouth to breathe.
Breathing through the mouth ONLY becomes necessary when you have nasal
congestion due to allergies or a cold and when you are exercising strenuously
it can help get oxygen to your muscles faster. Breathing through your mouth all
the time or even just when sleeping can lead to health problems.
Nasal breathing has been well documented to providing
various benefits. The nose is equipped with a complex filtering mechanism which
purifies the air we breathe before it enters the lungs. Breathing through the
nose during expiration helps maintain lung volumes and so may indirectly
determine arterial oxygenation.
Many of us are habitual mouth breathers, either in our daily
life or when we are physically active or stressed out. For most of us, this
habit began in childhood and not only diminishes our energy but also undermines
our health and well-being.
Side Effects of Mouth Breathing
ADD/ADHD in Children: When tired children tend to
overcompensate and speed up. For this reason, sleep deprivation is sometimes
confused with ADHD in children. Children may also be moody, emotionally
explosive, and/or aggressive as a result of sleepiness. Children with sleep
problems were more likely to be inattentive, hyperactive, impulsive, and
display oppositional behaviors.
Anxiety/Panic Attacks: Mouth breathing from the upper
chest triggers the sympathetic nervous system, accelerating the heart rate and
increasing blood pressure, stimulating our fight or flight response, hence the
link with anxiety symptoms. If you’re prone to catching every bug going, often
have a sore neck and shoulders, feel tired all the time, tend to have nasal
congestion or suffer from anxiety and panic attacks, breathing from the upper
chest and through the mouth could be the cause.
Asthma: insufficient carbon dioxide in our blood
leads to the symptoms of asthma, various other breathing disorders, and even
angina, as the body struggles to maintain the correct balance of oxygen and
carbon dioxide. In order to keep the right balance in someone whose carbon
dioxide level is too low the body automatically tries to increase the amount of
carbon dioxide in the blood by constricting the airways, swelling tissues,
secreting mucus, and so on, thus making it more difficult to quickly inhale and
exhale large volumes of air.
Cancer Formation: mouth breathing leads to the oxygen
and carbon dioxide imbalance in the body which leads to oxidation. Cellular
oxidation is the cellular damage that leads to cancer. It is caused by the
imbalance of oxygen in the system for cellular use and causes damage to cells
during cellular reproduction. These damaged cells reproduce into tumors or
cancer.
Enamel Erosion: breathing through your mouth cause
over drying of teeth, thus weakening the tooth enamel. Our saliva cleans and
protects tooth enamel. If your mouth is always open the saliva evaporates.
Facial Deformities: children who mouth breathe
develop crooked teeth, facial deformities, gum disease, bad breath, and poor
growth. Over time, children whose mouth breathing goes untreated may suffer
from abnormal facial and dental development, such as long, narrow faces and
mouths, gummy smiles, gingivitis and crooked teeth. The poor sleeping habits
that result from mouth breathing can adversely affect growth and academic
performance. Many of these children are misdiagnosed with attention deficit
disorder (ADD) and hyperactivity.
Gum Disease: mouth breathing over dries the mouth and
causes damage to gum tissues, leading to gingivitis. Our saliva cleans and
protects gum tissue. If your mouth is always open the saliva evaporates.
Headaches: many mouth breathers have chronic
headaches, shoulder and neck pain, and chronic fatigue. The imbalance of oxygen
and carbon dioxide in the blood causes the flight or fight response in the body
which over time stresses the muscles and joints especially of he neck and
shoulders, leading to tension headaches. It also causes over secretion of
adrenal hormones which then causes adrenal fatigue, which leads to headaches
and chronic fatigue.
Hyperventilation: breathing excessively fast for the
actual conditions in which we find ourselves. When we breathe through our mouth
we usually inhale and exhale air quickly in large volumes, this can lead to
hyperventilation. It is important to recognize that it is the amount of carbon
dioxide in our blood that generally regulates our breathing. If we release
carbon dioxide too quickly, the arteries and vessels carrying blood to our
cells constrict and the oxygen in our blood is unable to reach the cells in
sufficient quantity. This includes the carotid arteries, which carry blood (and
oxygen) to the brain. The lack of sufficient oxygen going to the cells of the
brain can turn on our sympathetic nervous system, our “fight or
flight” response, and make us tense, anxious, irritable, and depressed.
Low Immunity: Mouth breathing makes us vulnerable to
viruses and infections since the nose is essentially a sterilizing unit for
anything airborne. It also means the tiny cilia, that are meant to clear away
mucus, stop working properly, leading to a feeling of being “snotty” all the
time.
Sleep Apnea: mouth breathing causes interruptions in
breathing during sleep and dries out the tissues causing inflammation and mucous
production that also interferes with breathing, especially at night while lying
down.
Tooth Decay: mouth breathing dries the saliva in the
mouth causing a decrease in pH (more acidic) in the mouth allowing for
bacterial growth, plaque formation, and tooth decay.
How to Stop Mouth Breathing
Now it is not easy, but it is so worth it to train yourself
to use your nose as it has evolved to be used. You will feel more energized
every day, have fewer colds and allergies, and will get more oxygen in and carbon
dioxide out. You will also reduce your risk of developing cancer by simply
getting a better balance of oxygen and carbon dioxide in the blood.
So what is the perfect breath?
It should come from the lower chest and abdomen. An adult at
rest ought to have a rate of about 10 to 14 breaths a minute, and exhalation
should be longer than inhalation and finish with a short pause. Most
importantly, breathing should be through the nose rather than the mouth.
One of the most important reasons for nasal breathing, is
due to the production of nitric oxide (NO). NO exists in the human breath, but
little is known about its site of origin or enzyme source. Most NO in normal
human breath derives locally from the nose where it can reach high levels
during breath-holding.
This molecule, produced in mammalian cells by specific enzymes and is believed to play a vital role in many biological events including regulation of blood flow, platelet function, immunity, and neurotransmission. Although this gas is produced in minute amounts, when it is inhaled through the nose into the lungs, it will follow the airstream to the lower airways and the lungs where it aides in increasing arterial oxygen tension; hence enhancing the lungs capacity to absorb oxygen. Nitric Oxide also plays an important role in reducing high blood pressure, maintaining homeostasis, immune defense and neurotransmission.
A SIMPLE PRACTICE
Here’s a simple, beneficial practice you can try. Over the
next few days or weeks, see if you can observe and sense your breathing several
times a day in the middle of your activities. Notice whether or not you are
breathing through your mouth. Also notice how often you hold your breath. For
some of you, mouth breathing or breath holding may be a frequent activity. For
others, it may occur mainly in physically, emotionally, or mentally stressful
situations. When you notice yourself breathing through your mouth or holding
your breath, remind yourself to breathe through your nose and to stop holding
your breath.
Simple Steps to Try
1. Practice: Breathe in through your nose and out
through your mouth. What has probably stopped you from breathing correctly is
not your lack of knowledge about breathing techniques. It’s more likely that
you just need to be aware and to practice.
2. Clearing any nose blockage: It may seem obvious,
but many people breathe through the mouth because their nose is blocked. By
blowing your nose or using a nasal wash, you can clear your nasal passage of
obstructions.
3. Stress Reduction: When people are stressed, their
breathing is more rushed. You are more likely to use your mouth to take deep
breaths during stressful situations. You may need to see a doctor or change
your environment but reducing stress will help improve the way you breathe.
4. The right pillows: If you struggle with mouth
breathing when you are sleeping, try changing the height of your head. Prop
your head up with an extra pillow or use a thicker pillow.
5. Exercise: By exercising regularly with a regimen of a daily walk or run, you will increase your need for deep breaths; and your nose will naturally take the breathing away from your mouth.
