Realm of the senses - aromatherapy

Aromatherapy has probably been around since the beginning of civilization. Most indigenous cultures have used herbs rich in volatile oils for ‘smoking’ and smudging for both medicinal and spiritual purposes. Hippocrates (460 – 370 BC) prescribed baths and massages with aromatic herbs for a variety of conditions. Yet, even centuries later Western Medicine is a little perplexed regarding the validity of using essential oils as a viable therapy.

Smell is one of our most primitive senses. We can react to aromas without thinking. It is presumed that essential oils work directly on the limbic system in the brain via the olfactory nerves. The limbic system has a lot to do with ‘the feel-good’ factor and our emotions generally.

The connection between our ability to detect odours and the health of the brain also has an interesting diagnostic application. While there are many benign reasons why our sense of smell can be affected (like temporarily loosing it during a cold) our ability to identify certain aromas, or not, is a part of a promising new way to pre-diagnose conditions such as Alzheimer’s, Huntington’s, Parkinson’s, schizophrenia, and obsessive-compulsive disorder.

One of the most unusual medical applications of using smell therapeutically includes an Eastern tradition of wafting an old shoe under the nose of an epileptic at the beginning of a seizure. This anecdotally was shown to reduce the length off an attack, so much so that Western Science has conducted experiments to try to identify the aroma of ‘shoe-smell’. As for how effective shoe therapy is the researchers concluded, “The neurophysiology of olfactory stimulation from "shoe-smell" reveals a sound and scientific reasoning for its remedial efficacy in epilepsy”.

The safest way to use aromatherapy is to firstly only buy pure essential oils (not fragrances or diluted in other substances). These can be expensive, as many kilograms of a plant are needed to extract small amounts of the volatile oils. Always use only a couple of drops (less is more) preferably in an electric essential oil burner (an astounding amount of house fires are caused by candles including those used in oil burners). While a drop or 2 of oil can be pleasant in a bath or in a carrier oil for massage, there is an increased chance of having a topical reaction, such as hives. Citrus oils and cinnamon are common oils to react to in this way. I remember a lecturer telling us 20 years ago, how he added too much peppermint oil to a bath once and how it chilled him to the bone. Always remember these substances are very potent.

Although there is a specialised branch of medicine using pure essential oils of various herbs through ingestion (taking internally), this will not be discussed here. Essential oils can are extremely potent and potentially toxic when used in this way. Aromatherapy looks at the use of these oils through inhalation (through a burner, bath or steamer) or via the skin in a diluted form through massage (as well as compresses and baths).

Which brings us to the use of aromatherapy in pregnancy. While much is repeatedly reported about the dangers of essential oil use in pregnancy little, if any, is derived from evidence based medicine. We’ve spent many years attempting to track back to where the common contra-indications have come from and the consensus (other than from the use of oils internally which should never be used in pregnancy) is an assumption that if it dangerous to ingest a medicinal herb while pregnant then it will be equally as toxic to even smell it. A common misconception surrounds chamomile. This relaxing, gentle digestive herb often appears on the list of herbs to avoid in any form once pregnant. In truth, this stems from an uncommon allergy that some people have to members of the daisy family. If you have had a cup of chamomile tea in the past and not reacted, then there is no demonstrable reason to be concerned about smelling the essential oil of the flower at any time. In fact, chamomile is one of the few essential oils that has been researched during labour and instead of being avoided there is evidence that it may reduce anxiety while giving birth.

While most popular oils are now considered safe to be exposed to in pregnancy at concentrations of 1% or less, it is best to avoid sage, rosemary and camphor.

That is not to say that all oils are safe to use by all people, all of the time. There are numerous contraindications for birch, thuja and wintergreen oils. Check the link below (under contraindications) for more information.

Therapeutic uses of essential oils include:

Anxiety: chamomile, lavender, sandalwood
Antiseptic/antibacterial: tea tree, thyme
Migraine: chamomile, lavender, rosemary, sandalwood (there is a nifty roll on applicator of a similar blend of essential oils on the market)
PMS: clary sage, neroli, chamomile, geranium
Scars and stretch marks: (topical) lavender, geranium
Sinusitis: cedar, basil, eucalyptus, pine, tea tree

Gill’s pick of essential oils:

If you can afford just one oil to begin with, try lavender. Even the best quality lavender oil is relatively inexpensive. It is a great aroma to help calm us down and sleep. It is also an antiseptic and general skin healer. Lavender helps repel most insects but can ease the sting of a mosquito bite if you’ve forgotten to use it earlier. This makes lavender a versatile oil with a wide variety of uses. Have a little sniff of it first before buying or using. Does it smell right to you? If you don’t like it, don’t use it. After all, the nose knows best!

Links

Some ways of using aromatherapy

Some smells can make us sick, such as volatile organic compounds (VOCs) – as in the aroma of a new car. Love it or hate is – it is best to try to avoid it.

Another look at essential oil contra-indications and dangers.

A guide to therapeutic uses of aromatherapy.

alternatives to Stillnox to have a safe night's sleep

In response to the bizarre and allegedly fatal adverse reactions to a common sleeping pill the National Prescribing Service has released a statement advising consumers to avoid Stillnox and try non-pharmaceutical methods of treating insomnia.

NPS CEO Dr Lynn Weekes says, “We recommend that consumers use non-medicine strategies to solve sleeping problems including regular exercise, relaxation and avoiding stimulants such as coffee, tea, cola and other caffeinated drinks.”

For those who are battling with the sleep demon or are looking for safer alternatives to help you sleep check out the comprehensive notes from last year’s show on insomnia.

In search of a good night sleep

Sleep – something so easy for one person can be a nightmare for another.

There are as many causes of sleep disturbance as there are insomniacs, so what works for one person may not be effective for another. Likewise the same person may have different episodes of sleeplessness with varying causes and remedies.

Some common causes of insomnia

Environment – too hot, cold, noisy, light, uncomfortable! Ideally we need to be slightly cool and have a comfortable bed in a dark, quiet, room (easy, huh!)

Moods – depression and anxiety can be both causes and consequences of insomnia. Pharmacological drugs used to treat these conditions can also alter sleep architecture and compound the problem.

Stimulants – this might be obvious but coffee, tea, green tea, cola, chocolate, guarana and other caffeinated drinks cause us to be more alert and therefore find it more difficult to sleep. In a sensitive individual, a cup of coffee even 12 hours before bed can stop you from falling asleep! Nicotine also has this effect.

Alcohol – While a drink or three before bed might make you fall asleep more easily, ever noticed how you wake up a few hours later? Other than nocturia (needing to pee at night), alcohol rearranges your sleep phases interfering with restful sleep and exacerbates low blood sugar. Sometimes you wake up because you are actually hungry but don’t know it. Or maybe the kebab you had before bed has triggered a dose of reflux.

Drugs – almost every recreational drug known to man has some kind of negative effect on sleep patterns in the long or short term. While taking amphetamines and E have an obvious side effect of keeping us awake, using marijuana to get off to sleep in the long term tends to create a psychological (and possibly physiological) dependency – creating a situation that we believe we won’t sleep unless we smoke.

Some health conditions and medication – PMS, menopause, heart disease, GERD, thyroid disorders, cortisone…to name a few.

Cycle disrupters – travel, shift work, irregular work/life hours, parenting, being a primary carer.

Sleep apnoea – a condition where the soft tissue in the back of the throat swells or sags while we are trying to sleep – disrupting the air intake causing the brain to wake us up, repeatedly throughout the night. Snoring is associated with this, but also being chronically tired on waking. Being overweight, drinking alcohol, various nose and throat abnormalities and high blood pressure are some of the issues associated with this condition.

Some ways of working with your sleeping problems

Create the most ambient environment you can to sleep in. Try cotton sheets and cotton or wool blankets rather than feather doonas (they can cause your core body temperature to raise during the night). If you can’t wear earplugs think about creating white noise. Get blackout curtains. Change the orientation of your bed and see if that helps.

If your pets or partner disturb your sleep – try sleeping in another room if that is possible (you can love them more after a restful night’s sleep).

Make sleep a priority – create a routine where you have sufficient wind down time before bed and at least 8 hours in the sack. Try to go to bed and wake up at the same time each day.

Try not to watch TV, use a computer or play screen based games for an hour before bed. Never have a TV in the bedroom!

Have a week without caffeine, alcohol or nicotine and see how if it helps your sleeping pattern. See a hypnotherapist to help you quit smoking.

Note: nicotine patches and gum can cause insomnia

Have at least half an hour (preferably much more) in natural light every day to stimulate melatonin production and exercise during the day.

Get some extra help relaxing – try yoga, massage, warm baths, relaxation cds.

a hot footbath before bed can help you feel grounded and sleepy

Try “brain dumping” doing some free writing in a journal, or even writing a list.

Natural Remedies

There is a plethora of sleep inducing herbs, homoeopathics, essential oil blends and other goodies on the market. Here are some favourites.

Herbs: Scullcap, passionflower, chamomile. A good strong cup of organic, loose, chamomile flowers half an hour before bed is the safest option if you are on medication (note: if you have an allergy to any member of the daisy family avoid chamomile). St Johns wort is a great relaxant, but shouldn’t be taken with any prescribed medication unless it has been cleared by your herbalist or doctor. Likewise chaste tree berry, not traditionally thought as a sedative – might reset your sleep clock.

Essential oils: Lavender, jasmine and chamomile are relaxing oils. But like with herbs, quality is important. Of the three lavender is the cheapest but make sure it is a pure essential oil. A drop in the bath, oil burner or on your wrist.

Homoeopathics: Over the counter blends are the easiest way to try these. Check your local healthfood store or pharmacy. There are also combinations for jet lag that are worth a try.

Supplements: A balanced B vitamin is useful to take for stress. It’s best to be taken during the day, away from caffeine. Before bed magnesium, zinc or a combination of magnesium and calcium can help relax muscles. These are especially good if you feel tense or suffer from “Restless Legs” or cramps.

Don’t fight insomnia. Try not to get fixated on the holy grail of an 8 hour, uninterrupted sleep. The anxiety that comes from obsessing on not sleeping is counterproductive. Think positively. If you can’t sleep try meditation or a relaxation exercise and focus on the positive benefits from these exercises. If you have no pathological reasons for your insomnia, realise this is a phase and believe it will pass.

Stop feeding the insomnia monster!

More info on sleep patterns, stages, insomnia, side effects of drug and other treatments – from an orthodox medical viewpoint