The Science of Aromatherapy: How Scents Can Affect Your Mood and Health

Aromatherapy, the use of essential oils from plants for healing and wellness, has been practiced for centuries. But only recently has science begun to uncover how these potent scents can influence our minds and bodies. A growing body of research shows that aromatherapy can be an effective complementary therapy for managing stress, anxiety, depression, insomnia, pain, and other health issues12.

How Aromatherapy Works

When you inhale the aroma of an essential oil, the scent molecules travel from the olfactory nerves directly to the brain, impacting the amygdala, the emotional centre of the brain3. Odours can also be absorbed through the skin, where they travel through the bloodstream and interact with the body's cells and organs4.

Essential oils are thought to affect the body in several ways:

• Pharmacologically, by interacting with hormone receptors or enzymes5

• Physiologically, by impacting the autonomic nervous system6

• Psychologically, by influencing brain chemistry and emotional states7

The limbic system, a primitive part of the brain involved in emotions, behaviour, and memory, is directly connected to the sense of smell8. This may explain why scents can trigger such powerful physical and emotional responses. Certain smells can evoke vivid memories, influence moods, and even affect work performance9.

Scents and Emotional Well-Being

Aromatherapy is perhaps best known for its mood-enhancing effects. Studies have shown that essential oils can help:

• Reduce anxiety and stress10

• Ease depression11

• Boost energy and alertness12

• Promote relaxation and sleep13

For example, the scent of lavender has been found to calm the nervous system, lower blood pressure, heart rate, and skin temperature, and change brain waves to a more relaxed state14. Citrus scents like lemon and orange are uplifting and energizing, while earthy scents like pine and frankincense are grounding15.

A 2020 systematic review of 90 studies concluded that aromatherapy can significantly reduce anxiety and stress and improve sleep quality16. Another review found that inhaling rose water can relieve anxiety in pregnant women during labour17.

Aromatherapy and Pain Relief

Essential oils may also help alleviate certain types of pain. Peppermint oil, for instance, can soothe digestive discomfort and relieve headaches when applied topically18. A 2015 review found that inhaling lavender essential oil can reduce pain after surgery and childbirth19.

Other research suggests that:

• Rosemary, peppermint, and marjoram oils can ease neck and back pain20

• Ginger and orange oils may reduce arthritis pain

• Tea tree, eucalyptus, and bergamot oils can help treat fibromyalgia symptoms

Aromatherapy massage, which involves massaging essential oils into the skin, has been shown to reduce pain in people with conditions like rheumatoid arthritis and cancer.

Scents for Cognitive Function

Some scents may give your brain a boost. One study found that rosemary essential oil enhanced memory and alertness in healthy adults. Peppermint oil increased alertness and improved memory in another study.

Certain scents may also help with symptoms of dementia. A 2020 review concluded that lavender and lemon balm essential oils can reduce agitation and improve cognitive function in people with Alzheimer's disease.

How to Use Essential Oils Safely

While aromatherapy is generally safe, essential oils are highly concentrated and can be toxic if ingested or applied directly to the skin. Some people may also have allergic reactions to certain oils. It's important to:

• Use pure, therapeutic-grade essential oils from reputable sources

• Never ingest essential oils unless under the guidance of a qualified practitioner

• Always dilute essential oils in a carrier oil before applying to the skin

• Do a patch test before using a new oil to check for allergic reactions

• Avoid applying citrus oils before sun exposure as they can cause photosensitivity

• Use caution with essential oils around children, pregnant women, and pets

When inhaling essential oils, make sure the room is well ventilated. Overexposure can lead to headaches, nausea, and dizziness. It's best to start with short periods of exposure and increase gradually.

If you have a serious health condition or are taking medications, consult your doctor before using essential oils. Some oils can interact with drugs or exacerbate certain conditions.

The Bottom Line

Aromatherapy offers a natural, non-invasive way to support physical and emotional well-being. While more research is needed to fully understand how essential oils work, the evidence so far is promising. Whether you're looking to ease stress, boost your mood, or manage pain, there's likely an essential oil that can help.

As with any complementary therapy, aromatherapy should be used in conjunction with standard medical care, not as a replacement for it. By working with a qualified aromatherapist or integrative medicine practitioner, you can learn how to use essential oils safely and effectively to enhance your health and quality of life.

Sources:

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