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essential oils for cold flu
Wellness
Published Wednesday Oct 30, 2019 by Jasmine Smith

The Best Essential Oils for Cold and Flu Season

Personal Growth
Expert Advice

The common cold is annoying. It can stop us from living our best lives and leave us feeling depleted, depressed, and laid out for days. If we do come down with the common cold, doctors tell us the best treatment is to rest, hydrate, and let the virus run its course. Here’s how essential oils can help.


 
What causes the common cold?

The common cold is caused by a virus. Unlike bacterial infections, viruses cannot be treated with antibiotics, because they need your cells to ‘host’ them. They penetrate our cells, duplicating more viruses and breaking through barriers. This is something bacteria, fungi, parasites, and almost all other elements cannot do. 
 
Viruses grow and reproduce only after they’ve invaded our living cells. The body’s immune system can fight off some viruses before they cause illness, but others (colds, for example) are typically said to “run their course.”
 

How do we stop it? 

Many of our modern medicines are simply synthetic versions of nature’s oldest medicine - essential oils. With the power of plants in the form of essential oils, we can help strengthen our immune system during a viral attack, and/or shorten the length and severity of the common cold or flu. Every time we place something synthetic or processed into our body, we create more work for our systems. When we take synthetics, our bodies have to do more work, filtering the ingredients through our kidneys and liver to make sure none of them are harmful.

When we are sick, our bodies are spending so much energy fighting those icky viruses; we don’t have any extra energy to expend. Our bodies recognize plant-based treatments like essential oils as natural and don’t need to take extra precautionary action.

Unlike antibiotics and synthetic medicines, essential oils are small enough to pass through our cells’ membranes. This means essential oils are the only defense that can enter the cell to fight off the virus for you. Pretty amazing! 
 
 

For a stuffy nose...
Eucalyptus 

Eucalyptus oil can be an effective remedy in easing congestion, chesty coughs, and thinning mucus. It helps to relieve stuffy noses and may safely fight viruses and respiratory problems such as bronchitis.”

Thyme 

Thyme was commonly used by the Egyptians and ancient Greeks to help fight against infectious illnesses. “Thyme oil is thought to have antispasmodic properties and has been shown to be effective at reducing coughs and reducing the duration of respiratory tract infections, such as the common cold.”

Douglas Fir

Respected for its ability to help support the respiratory system, this oil is effective in antibacterial activity against the respiratory tract and was found to demonstrate an antioxidant effect in the body.
 

1
For a stuffy nose...
Eucalyptus 

Eucalyptus oil can be an effective remedy in easing congestion, chesty coughs, and thinning mucus. It helps to relieve stuffy noses and may safely fight viruses and respiratory problems such as bronchitis.”

Thyme 

Thyme was commonly used by the Egyptians and ancient Greeks to help fight against infectious illnesses. “Thyme oil is thought to have antispasmodic properties and has been shown to be effective at reducing coughs and reducing the duration of respiratory tract infections, such as the common cold.”

Douglas Fir

Respected for its ability to help support the respiratory system, this oil is effective in antibacterial activity against the respiratory tract and was found to demonstrate an antioxidant effect in the body.
 

For a sore throat...
Melaleuca

Melaleuca, also known as Tea Tree oil, has been researched extensively and shown to have antibacterial, antifungal, and antiviral properties. Use this essential oil for coughs, bronchial congestion, and sore throats. Studies show Melaleuca essential oil may inhibit influenza virus entry into the host cell. Tea Tree essential oils can also be used as a natural disinfectant, use it to kill germs on surfaces and in the air.

Rosemary 

Rosemary essential oil was found to have analgesic (pain-blocking) and anti-inflammatory activity. As a warming oil, Rosemary is good for relieving aches and pains, a sore throat, and any symptoms due to inflammation. 

Lemon 

Lemon essential oil is antifungal, antioxidizing, and aids rhinitis. A natural disinfectant, Lemon oil is ideal for fighting viruses as well as reducing the most common cold and flu symptoms. It’s no surprise Lemon has long been considered a cure-all. 
 

2
For a sore throat...
Melaleuca

Melaleuca, also known as Tea Tree oil, has been researched extensively and shown to have antibacterial, antifungal, and antiviral properties. Use this essential oil for coughs, bronchial congestion, and sore throats. Studies show Melaleuca essential oil may inhibit influenza virus entry into the host cell. Tea Tree essential oils can also be used as a natural disinfectant, use it to kill germs on surfaces and in the air.

Rosemary 

Rosemary essential oil was found to have analgesic (pain-blocking) and anti-inflammatory activity. As a warming oil, Rosemary is good for relieving aches and pains, a sore throat, and any symptoms due to inflammation. 

Lemon 

Lemon essential oil is antifungal, antioxidizing, and aids rhinitis. A natural disinfectant, Lemon oil is ideal for fighting viruses as well as reducing the most common cold and flu symptoms. It’s no surprise Lemon has long been considered a cure-all. 
 

For a cough...
Cardamom 

Cardamom essential oil is a powerful antispasmodic, decongestant, and expectorant that helps the respiratory system relieve cough symptoms. It also has anti-inflammatory properties to aid the reduction of muscle aches and pains.

Marjoram 

Marjoram comes from the mint botanical family and has been shown to have antifungal properties. It serves as an expectorant; aiding to expel loose mucus from the system. It can also be relaxing and serve as a sedative to the muscles that constrict sometimes contributing headaches.

Basil

Basil essential oil was used anciently for respiratory problems and is shown to have antibacterial properties that strongly inhibit drug-resistant bacteria. Basil oil also has powerful antispasmodic properties helping to reduce cough symptoms.
 

3
For a cough...
Cardamom 

Cardamom essential oil is a powerful antispasmodic, decongestant, and expectorant that helps the respiratory system relieve cough symptoms. It also has anti-inflammatory properties to aid the reduction of muscle aches and pains.

Marjoram 

Marjoram comes from the mint botanical family and has been shown to have antifungal properties. It serves as an expectorant; aiding to expel loose mucus from the system. It can also be relaxing and serve as a sedative to the muscles that constrict sometimes contributing headaches.

Basil

Basil essential oil was used anciently for respiratory problems and is shown to have antibacterial properties that strongly inhibit drug-resistant bacteria. Basil oil also has powerful antispasmodic properties helping to reduce cough symptoms.
 

For nausea...
Peppermint

For centuries, peppermint has been used to aid digestive difficulties and freshen breath. Peppermint oil has even been shown to reduce the intensity of nausea to cancer patients during chemotherapy.

Ginger

Ginger, an ancient esteemed spice known for its support of the digestive system, can lower nausea, fever, and decrease vomiting.
 

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For nausea...
Peppermint

For centuries, peppermint has been used to aid digestive difficulties and freshen breath. Peppermint oil has even been shown to reduce the intensity of nausea to cancer patients during chemotherapy.

Ginger

Ginger, an ancient esteemed spice known for its support of the digestive system, can lower nausea, fever, and decrease vomiting.
 

For inflammation…
Copaiba

Copaiba is a flowering plant, and Copaiba oil is simply the steam distilled from its resin. Copaiba essential oil has been shown to increase antioxidative properties in the body, reducing inflammation.

Roman Chamomile 

Known for its calming and relaxing properties, Roman Chamomile can block the signaling chemical involved in inflammation.

Frankincense 

Frankincense has been considered a holy oil in the East for centuries and is studied as an anticancer remedy. Not only can it reduce inflammation caused by cold and flu viruses, but it has shown to produce cellular death in infected human cancer cells.


If you’re a science nerd like me and love to geek out on essential oils, check out my video, The Hype on Essential Oils! Jump to 15:15 to see the breakdown of the cellular membrane and viruses or visit SoulPerspective365 to learn more about essential oils.

5
For inflammation…
Copaiba

Copaiba is a flowering plant, and Copaiba oil is simply the steam distilled from its resin. Copaiba essential oil has been shown to increase antioxidative properties in the body, reducing inflammation.

Roman Chamomile 

Known for its calming and relaxing properties, Roman Chamomile can block the signaling chemical involved in inflammation.

Frankincense 

Frankincense has been considered a holy oil in the East for centuries and is studied as an anticancer remedy. Not only can it reduce inflammation caused by cold and flu viruses, but it has shown to produce cellular death in infected human cancer cells.


If you’re a science nerd like me and love to geek out on essential oils, check out my video, The Hype on Essential Oils! Jump to 15:15 to see the breakdown of the cellular membrane and viruses or visit SoulPerspective365 to learn more about essential oils.

Jasmine Smith MINDBODY
Written by
Jasmine Smith
Yogi | Meditation Teacher
About the author
Jasmine Smith is a spiritual development coach, yogi, meditation teacher, science nerd, essential oil junkie, hypnotherapist, and a former medical assistant. Not one for labels, you may find it difficult to categorize her and she's okay with that. An international teacher and innovative thought leader, Jasmine brings a depth of experience, a fresh perspective, and a new way of being 365 days a year.
shanila sattar
Wellness
Published Wednesday Mar 17, 2021 by Shanila Sattar

Foundational Steps to Cultivating a Daily Self-love Practice

Self-care
Expert Advice
Personal Growth
Wellness

When you think of self-love what do you think of? Bubble baths, walks on the beach, facemasks, or what? Self-love can mean so many different things but when we think about self-love, we have to acknowledge loving ourselves both on the outside and on the inside. The way that we show ourselves love is one of the most important things we will ever do. 

How do we treat ourselves? How do we talk to ourselves? What foods are we putting into our bodies? How are we thinking about our overall well-being when practicing self-love?

As self-love defines and redefined itself for you over the years, here are a few foundational tips to think about when easing into your self-love journey.

 

Step 1: Learn to set boundaries

Don’t we love this one? Loving ourselves has a lot to do with the boundaries that we have for ourselves, with others, and for others. Take time to think about your own emotional, mental, physical, and spiritual needs when setting boundaries that reflect your personal needs. Boundaries don’t have to be big and scary; they are here to remind us that you get to have your lived experience and still have expectations about how you’d like to be treated and what you’d like to feel.

When thinking about your boundaries, ask yourself:

  • How do I feel without having boundaries?
  • What would I like to have boundaries around?
  • Are my boundaries actual boundaries or am I creating walls in my life?
  • How do I plan to uphold my boundaries?
Step 2: Cultivate self-compassion

In a world where perfectionism and curated existences have been rewarded, begin to cultivate compassion for yourself. You are a soul having a human experience and it’s totally okay if things are not perfect. 

Mindfulness exercises such as Breathwork, self-care activities, and self-compassion, all help train the mind, emotions, and even the body’s stress chemicals to be able to deal with undesired situations. Self-compassion means, can you be nice to yourself? Can you find empathy and kindness for yourself in the middle of what feels chaotic, stressful, or unwanted? Self-compassion means that we get to make mistakes, have our plans not work out the way that we wanted, and we still get to celebrate that we are doing the best that we can and it is enough.

When thinking about self-compassion, ask yourself:

  • How do I respond to stressful situations?
  • How hard am I on myself?
  • How do I celebrate myself?
  • How do I show myself kindness?
Step 3: Nourish yourself

In every sense of the word “nourishment”, begin to learn what nourishes you and what depletes you. Nourishment doesn’t just mean food for yourself; it means that whatever you are consuming whether it be media, podcasts, people, energy, information, etc. all impact the way that we think, feel, and experience life.

Nourishing yourself definitely goes right along the lines of having your boundaries intact and practicing self-compassion. 

When thinking about nourishment, ask yourself:

  • How do I nourish my emotional well-being?
  • How do I nourish my mental well-being?
  • How do I nourish my physical well-being?
  • How do I nourish my spiritual well-being?
  • How do I nourish my social well-being?
  • How do I nourish my financial well-being?

That’s it. Those are the foundational steps to cultivating a self-love practice that you can ease into your daily routine. Come back to these questions often, because like anything else, self-love is a practice and it takes effort, time, and intention to maintain. 

If you’d like to try breathwork, mindfulness, or play classes with me, check out these workshops and training sessions that work with your schedule. For other breathwork classes, browse Mindbody.

 

About the author
Shanila is a 4th generation sound healer, breathwork coach, mentor, women’s researcher, and speaker. She is the Founder of AlwaysPlayStudios where she trains breathwork facilitators and sound healers. Her background is in tech, having co-founded an award-winning web agency, and in women’s research, specifically in mindsets, implicit bias, perfectionism, women's health, and societal experiences supported through the National Science Foundation, National Institute of Health, and several universities. She has implemented several health and wellbeing programs in underserved populations throughout the US. Shanila mentors healers on their healing and intuitive wellness journeys. Connect: @shanila.sattar