What is Aromatherapy?

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Melinda Pearson
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2 Table of Contents Introduction... 3 What is Aromatherapy?... 4 The Science of Smell... 5 How Aromatherapy Works... 7 Aromatherapy Science Aromatherapy In Real Life Conclusion

Introduction How often have you lit a candle or incense to freshen up a room? Or do you prefer those fragrance diffusers placed strategically around your home and office?

3 Introduction How often have you lit a candle or incense to freshen up a room? Or do you prefer those fragrance diffusers placed strategically around your home and office? So many of us use these delicious fragrances to make our rooms more relaxing, comfortable and inviting, but we never stop to think why we choose the fragrances we do. Do you know why it is that you always purchase lavender bubble bath or use spring or mountain fresh candles for your living room? While this may be a subconscious choice on your part, there is a method to this seeming madness. In fact that method is called aromatherapy. Every time you light a candle, choose a perfume, set up oil burners or incense you are using the power of scent to affect your mood. That, in a nutshell, is aromatherapy. While many of us actively seek out smells that will make us feel relaxed, go to sleep or feel focused and energized, most of us are simply going based on memory. While you may not know for certain that lavender produces the sensation of relaxing, your brain connects feeling relaxed in the bath tub with the lavender bubble bath you favor so when you need to stock up, you instinctively reach for the lavender. Is that science? Perhaps not, but it is an important building block to help us understand the way in which scents and odors impact us on different levels. 3

4 What is Aromatherapy? Aromatherapy is not part of traditional Western medicine that relies on drugs to treat rather than heal, but rather it falls under the umbrella of what we know as alternative medicine. That simply means that there is not yet enough science to support its use as a primary treatment for physical and psychological problems, but it has been shown effective to enhance treatments. We ll get into the science of aromatherapy later, but for now it is important you understand that aromatherapy is not meant to cure your ailments, but to provide a tool to treat your symptoms in a natural way. Before you write off alternative medicine as hokum or just another fad you should know that in 2007 American adults spent more than $30 billion on complementary and alternative medicine 1. Specifically aromatherapy relies on the aromas of plant oils, plant materials and other aromatic compounds to alter your mood, emotions and health. This explains why people all over the Western world spend good money to keep their homes, offices and cars smelling good. We ve taken our love of aromatherapy so far that we now scoop up lotions, shampoos, household cleaners, soaps and even laundry detergents in our favorite scents said to calm, refresh or relax us. It is because we recognize the effect these scents have on our moods, our emotions and even certain physical ailments even if we don t know exactly why. Think of the last time you purchased body lotion, shower gel and shampoo; were they all of a similar fragrance? If so, ask yourself why you instinctively reach for those particular aromas? What you probably already know is that smell and memory are linked and your choice is most likely based on the positive emotions you equate with cinnamon spice or vanilla and jasmine. The good news is that your memory isn t wrong; there is science to back up your choice. 1 Nahin, R.L., Barnes, P.M. & Stussman, B.J. et al. (2009). Costs of Complementary and Alternative Medicine (CAM) and Frequency of Visits to CAM Practioners: United States, National Institutes of Health. 4

5 The Science of Smell Our sense of smell, according to Dr. Mark Borigini, is typically our very first response to stimuli 2. This simply means that our nose alerts us before our other senses kick in. For example we smell smoke before we see a fire and we smell sour milk before our tongues can tell us it is bad. It is part of the reason we often sniff foods and drinks before we consume them and it is also why some people simply cannot try to eat smelly foods like aged cheese. Why is this? In a word: chemoreceptors. These are sensory cells stimulated by odor, which then pass along electrical impulses to the brain. The brain then performs its job interpreting those impulses so that we can identify them. You step into your home and take a deep inhale your nose catches the scent of something your brain immediately recognizes you back out of the door and call emergency services. This is associative learning, which is basically the science of smell. Associative learning means that your brain has learned to associate certain scents with certain actions and emotions. You smell gas so you leave and get to someplace safe to call for help. Likewise when you smell fresh baked cookies you get wistful thinking of grandma baking when you were a child. But associative learning also occurs on a more subconscious level. Smell more than many of our other senses is linked to the parts of the brain that process emotion and learning by association. You ve probably heard the term olfactory before even if you don t know what it is or where it is located. The term comes from the olfactory bulb which is part of the brain that takes a sensation touch or sound or smell, for example and interprets it into a sensation. The olfactory bulb is part of the greater limbic system, which plays a prominent role in how we act or react based on mood and memory. 2 Borigini, M.D., M. (2012). Chronic Pain and Aromatherapy. Psychology Today. 5

For example, a brisk breeze blows through and you tighten your coat for added warmth. You smell a familiar fragrance and think of a former lover or lost relative.

6 For example, a brisk breeze blows through and you tighten your coat for added warmth. You smell a familiar fragrance and think of a former lover or lost relative. You get a whiff of pine and smile in memory of a fun day at summer camp. This is how smell and memory works. And this brings us to the science of aromatherapy. In fact it is this science that gives aromatherapy its legitimacy. Aromatherapy takes this concept and rather than drawing a specific memory it reaches into the brain for those relaxing emotions felt when that smell was last produced. Researchers at Kavli Institute for Systems Neuroscience have found that smells connect to memories by synchronizing brainwaves 3. Using rats as subjects, they were placed in a maze where smells would point the way to the food. One smell, bananas, would be a misdirect and the scent of pine would be the cup where the food was actually hidden. The result was that the rats brainwaves began to synchronize the odor with the expected behavior in cortexes in the hippocampus at a range between 20 and 40 Hz. When the rats smell banana they will know that no food is contained near that scent, but the smell of pine will instinctually guide them to food because the firing patterns in the brain will sync with these odors. This research shows exactly how powerful that synchronization can be in that those brainwaves will sync in the same way days, months or years after the initial connection is made. Now imagine the possibilities of using those synced brainwaves to improve your mood as well as your mental and physical health. This is the foundation of what we know as aromatherapy. 3 Colgin, L., Igarashi, K. & Moser, MB. (2014). Coordination of entorhinal-hippocampal ensemble activity during associative learning. Nature. 510:

7 How Aromatherapy Works You now know the science of why aromatherapy is effective so it is time to discuss exactly how aromatherapy is administered. Obviously you need some sort of scent. Aromatherapy as we know it today began during the early 1900 s when French chemist Rene-Maurice Gattefosse used lavender oil to treat burns 4 and began to analyze the effects it had on wounded soldiers. By the time the 1950 s rolled around professions from beautician to nurses and psychotherapists began to use aromatherapy. The use of essential oils for therapeutic reasons however is centuries old, dating back to ancient Greek, Roman, Egyptian and Chinese cultures. Essential oils are derived from a variety of plants whose chemical makeup produces certain psychological or physiological effects. Not all plants produce what we call essential oil, but where they are found, the oil may be extracted from the flower, fruit, leaves, stems or roots. Aromatherapy purists will argue that only essential oils can produce therapeutic results of scent, but many scientific studies rely on oil to simply disburse the scent of the plant to test subjects. Why? Because, simply put, the olfactory connections to the limbic system are very direct. According to Joie Power, Ph.D. odors that are inhaled can impact mood, brain function and yes, mental state instantly 5. Dr. Power has been quoted as saying that a directly inhaled scent and the electrochemical signals produced, can be more effective than an intravenous injection. Basically a simple whiff of a scent can improve your mood and health more quickly than an IV. Aromatherapy is such an effective supplemental therapy because the relaxation response occurs almost instantly after the scent is inhaled, which could promote long lasting mood enhancement and stress reduction. Whether essential oils are used or not, aromatherapy is applied in several ways; Direct inhalation of the scent using an inhaler Massaging oil into the skin Indirect inhalation using air diffusers or candles. Placing oil strategically on the skin. 4 Erlich, S. (2011). Aromatherapy. University of Maryland Medical Center. 5 Power, J. (2010). Psychoneuroimmunology and Aromatherapy: A Neuropsychologist s Perspective. Aromatherapy-School.com. 7

8 It is important to understand that not all essential oils have a pleasant odor and that is why it is so important to understand what scents produce which results. This chart will help you understand the purpose of some of the most common aromatherapy scents. Basil Bergamot German Chamomile Ginger Jasmine Lavender Lemongrass Mandarin Patchouli Peppermint Rosemary Sage (Spanish) Sandalwood Vanilla Energy & insect repellant Anxiety, depression & stress Headache, nausea, stress & insomnia Indigestion & nausea Exhaustion & depression Depression, headache & migraines Stress Insomnia & stress Stress, fatigue & insect repellant Headache, exhaustion & nausea Nausea, exhaustion & relaxation Anxiety, headaches & focus Depression, Stress, anxiety & nausea Stress, anxiety & relaxation 8

9 There are dozens of scents used for therapeutic purposes, to improve your mental as well as your physical health. You may find that many of these scents are also pleasing, which add a soothing component to their healing properties. 9

Aromatherapy Science So you now know the science of smell and how we use it in our everyday lives, now it is time to talk about what the guys and girls in the white coats have found out about the

10 Aromatherapy Science So you now know the science of smell and how we use it in our everyday lives, now it is time to talk about what the guys and girls in the white coats have found out about the connection between scent and healing. It is important to understand that aromatherapy is more than just some new age healing; it is a legitimate method of therapy when used properly. Since most of us use aromatherapy casually by lighting candles and using body spray with our favorite scent we typically think of aromatherapy as just an odor dispersed into the air. Aromatherapy has been shown to be highly effective for anxiety. For example, patients in intensive care reported a greater improvement in stress and mood when combined with massage 6. This is especially good news for those of you who use therapeutic massage for sore or aching muscles, arthritis or sports injuries. During the 1990 s there were approximately a dozen studies conducted to examine the efficacy of aromatherapy for a variety of physical and mental ailments from anxiety to perineal discomfort and smoking withdrawal. Many of these studies have yet to receive independent replication, which of course is required before any scientific claim can be verified. However what is interesting is that the subjects in the aromatherapy group in many of these studies reported feeling an improvement. 6 Dunn, C., Sleep, J. & Collett, D. (1995). Sensing an improvement: an experimental study to evaluate the use of aromatherapy, massage and periods of rest in an intensive care unit. Journal of Advance Nursing. 21(1):

11 For example, a 1994 study on smoking withdrawal symptoms 7 found that black pepper essential oil was effective to curb the craving for cigarettes as well as the anxiety and frustration associated with withdrawal. Participants inhaled one of three scents black pepper, menthol and nothing and only the black pepper group reported fewer cravings and other symptoms. Of all of the aromatherapy literature available though, it seems that most have focused on improved well-being and mood. We all suffer from mental stress on occasion these days. It is simply the nature of our over-extended lives. Between long commutes to work, familial responsibilities and longer work days the stress most of us feel is mounting. But researchers at a Japanese University found the scent of lavender is effective for not only reducing mental stress 8, but also increasing arousal. Lavender is one of the most studied aromas in aromatherapy due to its wide-reaching results. Our mental well-being plays a large role in our physical well-being so it should come as no surprise the many ways in which lavender can help. A 2013 study found that using lavender aromatherapy could help pre-menstrual women manage the associated emotional 9 associated. Just a ten minute session yielded positive results, but 15 and 20- minute sessions showed an even greater difference when compared to the control group, which used water. Meanwhile, the scent of ylang ylang has been shown effective 10 to calm and relax test subjects. But it isn t just mood that the scent of lavender can improve, but also focus and accuracy. Researchers at the Miami University School of Medicine provided three minutes of aromatherapy to a group of 40 adults 11, providing one group with lavender and the other with rosemary aroma before completing basic math problems. The results showed that the lavender group felt more relaxed with increased beta power and less depressed feelings while the rosemary group felt more alert and less anxious. The most interesting results however had to do with the math problems; the lavender group performed the problems quickly and with great accuracy while the rosemary group finished quickly but with less accuracy. 7 Rose, J.E. & Behm, F.M. (1994). Inhalation of vapor from black pepper extract reduces smoking withdrawal symptoms. Drug and Alcohol Dependence. 34(3): Motomura, N., Sakurai, A. & Yotsuya, Y. (2001). Reduction of mental stress with lavender odorant. Perceptual and Motor Skills. 93(3): Matsumoto, T., Asakura, H. & Hayashi, T. (2013). Does Lavender aromatherapy alleviate premenstrual emotional symptoms?: a randomized crossover trial. BioPsychoSocial Medicine. 10 Hongratanaworakit, T. & Buchbauer, G. (2006). Relaxing effect of ylang ylang oil on humans after transdermal absorption. Phytotherapy Research. 20(9): Diego, M.A., Jones, N.A. & Field, T. (1998). Aromatherapy positively affects mood, EEG patterns of alertness and math computations. International Journal of Neuroscience. 96(3-4):

12 A 2012 study found that using lavender at night can relieve that sleepy feeling you have upon awakening 12. The results are promising given what we already know about the sedative effects of lavender 13. Though it should be noted that this was a small, single-blind study with 15 participants. Aromatherapy In Real Life So you know what the scientists say about how scent affects the brain and you know which scents will work best to help you get to sleep, focus on work and relieve anxiety. But do you know the best way to use aromatherapy in your everyday life? Consider how you want to feel upon entering your home or how you would like others to feel. Wouldn t the relaxing scent of sage or bergamot ensure a relaxing welcome to all who enter? Candles placed strategically in the family room, foyer and surrounding hallways will go a long way to induce a feeling of calm and relaxation. 12 Hirokawa, K., Nishimoto, T. & Taniquchi, T. (2012). Effects of lavender aroma on sleep quality in healthy Japanese students. Perceptual and Motor Skills. 114(1): Buchbauer, G., Jirovetz, L. & Plank, C. (1993). Fragrance compounds and essential oils with sedative effects upon inhalation. Journal of Pharmaceutical Sciences. 82(6):

Your office, whether at home or work, is a place where you are constantly on the go, stressed about meeting deadlines or worried about missing a crucial meeting.

13 Your office, whether at home or work, is a place where you are constantly on the go, stressed about meeting deadlines or worried about missing a crucial meeting. By adding aromatherapy to combat stress, fear and anxiety you can enjoy a more productive and stress-free work environment. In fact many aromatherapy enthusiasts will litter their home, office and even vehicles with the scents that soothe, calm and heal. You may want to use aromatics such as lemon and eucalyptus to the kitchen and bathroom due to their great scents and disinfectant properties. The popularity of aromatherapy means there is no shortage of ways to infuse healing scents into all aspects of your life. You may not always be able to light candles inside office buildings or vehicles, but that is where other methods come into play. You can use essential oils or gels for smaller areas like the car, cubicle or bathroom, or you can use reed diffusers to add scent and décor to any room. If you prefer a stronger scent without the flame you can always light incense. There are many ways in which you can use aromatherapy every day to improve focus, relax or reduce stress. The science confirms the benefits so now it is up to you to figure out how to implement the therapy. Using aromatherapy in real life means that you can not only coordinate different color candles and oils to match home or office décor, but you can choose which scents you place in each room. For example if you often feel stressed or anxious at work then you should place candles or diffusers in scents such as lavender, vanilla and lemongrass. But when you get home and you want to relax from a long day you can choose scents like rosemary and patchouli. 13

14 This method of applying aromatherapy will allow you to begin to associate certain scents with feelings in each room. Chamomile candles in the bedroom will allow you to fall asleep easily, and over time you will start to associate that smell with your bedroom and a good night s sleep. If you need your creative juices to flow in your home office, decorate using calm-inducing colors such as yellow and green sage to help you focus. Or if you want to invoke the happiness of the holidays you can use melon for spring and pumpkin or cinnamon scents for autumn. Set the tone in your home for an evening of relaxing at home or entertaining for a special holiday. Use aromatherapy subtly in your everyday life and you will notice you feel calmer and more relaxed instead of stressed out and anxious. Every scent affects your mood and well-being so all you have to do is match your scent with the mood you hope to achieve and let the healing begin. 14

Conclusion There is a very good reason why adults spend millions of dollars each year on various candles, diffusers, incense and essential oils: it works.

15 Conclusion There is a very good reason why adults spend millions of dollars each year on various candles, diffusers, incense and essential oils: it works. There is both scientific and anecdotal evidence that supports the effectiveness of aromatherapy for enhancing mood and improving health. But if you are a natural born skeptic there is only one way to decide: use aromatherapy in your everyday life. Our lives today are filled with distractions from multiple forms of entertainment tablets, smartphones, e-readers, televisions and computers from the moment we wake up until we fall asleep. Factor in long commutes to and from work, longer hours at the office and less time relaxing with loved ones and you can see why we are more stressed out than ever. A few strategically placed scents can go a long way in improving how you respond to stress and how it affects you. Rather than becoming a statistic on the impact chronic stress can have on your health, a non-intrusive treatment such as aromatherapy can help relieve the anxiety and stress affecting your health. Stress can cause a variety of health problems that include insomnia and high blood pressure and something as simple as lighting a candle can reduce your stress levels. Besides candles are much cheaper than prescription medicine! A simple inhalation of a scent you enjoy, or a particular therapeutic scent can immediately produce the desired results. What is so interesting about the field of aromatherapy is that in self-reported double-blind studies, participants not in the control group consistently reported feeling an improvement in mood, comfort and focus. Many scientists are reluctant to admit the efficacy of aromatherapy without 15

16 replicated and validated studies to back them up, but the fact that participants feel better speaks volumes. The good news is that you don t even need to seek out the services of a holistic healer to get the benefits of aromatherapy; the simple act of lighting a candle containing the scent can evoke calming or healing sensations. Find the scents you need to improve your physical and mental well-being and place them strategically in the rooms that matter most you. Light the wick and let the healing begin! 16

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