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Relieving Stress and Overwhelm Naturally
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I have spoken to many people lately that are simply overwhelmed with life.  Everyone from parents to teachers, those unemployed to business owners, millennials to seniors. For so many, this “new” normal is leaving people of every age feeling strained and stressed. Additionally, it continues to feel eerie having to don a mask every time we leave our homes and have people turn their backs or shy away when passing each other. There is no doubt that the pandemic is taking a big toll on our psyches. Now, more than ever, we need to find tools to help us cope. Using pure essential oils is a wonderful natural approach for relieving stress and helping to reduce anxiety.

What are essential oils?

Essential oils are made from the natural chemicals of a plant. These natural chemicals are known as the plant’s “essence” and are what give the oils their distinct aroma and flavor. They’re made by steaming or pressing various parts of a plant (flowers, bark, leaves, or fruit) to capture the oils. Once extracted, the oils are combined with a carrier oil to create a product ready for use.

How essential oils work

Essential oils can be used 3 ways: aromatically (breathing them in), topically (applying diluted oils to the skin), and internally (in a supplement, or even in water). When inhaled, the scent molecules in the oils travel from the receptors in our nose directly to the emotional center of our brain, called the limbic center. The limbic system is the part of the brain involved in our survival instincts and emotional responses. It is intimately connected to parts of the brain that control our autonomic responses such as heart rate, blood pressure, breathing, memory, and hormone production.  A smell can trigger a flight or fight response or can soothe us by turning on the calming effects of the parasympathetic nervous system.  Aromas can also play a central role in our emotional responses such as feelings of pleasure, fear, anxiety, and anger. Through this mechanism, essential oils can often spark emotion and as well as a physical response.

Essential oils possess numerous biological actions that have antioxidant, anti-inflammatory, and antimicrobial activity.  When used topically, essential oils are absorbed through the skin and travel in the bloodstream to organs and tissues throughout the body. When ingested the oils travel through the gastrointestinal tract and then are dispersed throughout the system. Breathing in the essence of the essential oils also allows them to get into your lungs and therefore your bloodstream. Through these methods, essential oils can have a powerful effect on every system of the body.

Essential oils can reduce stress and anxiety

There are several oils that can offer an effective and natural response to stress and anxiety.

A few of the most notable oils include: 

    • Lavender oil: Many people find the lavender scent to be relaxing. It’s often used to help relieve stress and anxiety and promote good sleep.
    • Sandalwood: The rich, woody, earthy scent of sandalwood that can foster relaxation and alleviate anxiety.
    • Ylang Ylang: This oil comes from the flowers found on the tropical Ylang Ylang tree. It has an intense floral aroma that can help to lift up your mood while also having a calming effect.
    • Clary Sage: The soothing aroma of clary sage can help alleviate stress by inducing a sense of well-being.
    • Citrus scented oil: Invigorating citrus scents from lemon, orange, and grapefruit oils can be uplifting and certainly boost your mood when feeling down. 

Many essential oil companies also create their own oil blends that use a combination of essential oils specifically designed to promote calm and emotional well-being.

How to use essential oils

There are multiple ways to use essential oils, but here are my favorite ways to use them to support stress reduction and alleviate anxiety.

  • Spritzer: Combine a few drops of any of these oils with water in a small spray bottle and spray on your mask before leaving the home to help promote feelings of calm when out and about. You can also spritz on your pillow before going to bed a night to support a restful night’s sleep. It is important to shake the bottle to mix the solution before spritzing.
  • Diffuser: Through a diffuser, you are able to fill the air in your home with the comforting scent of oil to help promote feelings of peace and tranquility and create a calming atmosphere while at the same time purifying the air.
  • Topically: When you need a quick and simple way to relax, apply a drop of an essential oil topically to the pulse points on your wrists. Not only will this help to calm the body but keep the scent close by so you can take a quick whiff when feeling overwhelmed.
  • Warm bath: If you enjoy an evening bath as part of your bedtime ritual, add a few drops of diluted essential oils to a warm bath for added tranquility. To help the oil disperse, add the oils to your bath gel or bubble bath while filling the tub. 

I would not recommend the internal consumption of essential oils without the guidance of someone specially trained in their use.

How to find quality essential oils

The quality of essential oils on the market varies greatly, from pure essential oils to those diluted with less expensive ingredients or synthetic oils. Also, the way and process by which the oils are made is important. Some plants are not harvested properly or the oil is obtained through chemical processes and they are not considered true essential oils. Therefore, the most important thing to consider when shopping for essential oils is product quality.

However, figuring out which oils are the best is challenging, since there’s no government agency in the U.S. that provides a grading system or certification for essential oils.

Here are some tips to help you shop for quality essential oils:

    • Look at the label: The labeling should include the Latin name of the plant, the country in which the plant was grown, and what other ingredients have been added to it.
    • Evaluate the company: Purchase products from a well-known and reputable essential oil company that’s been around for several years.
    • Choose dark-colored, glass containers: Pure essential oils need to be packaged and stored in glass bottles and shielded from light to protect their quality.
    • Avoid “fragrance oils”: Fragrance or perfume oils are made from essential oils combined with chemicals, like phthalates, that can be detrimental to your health.
    • Compare prices: Pure essential oils can be pricey because of the time and effort it takes to produce them. If you find a rock-bottom price for an essential oil, it probably isn’t pure.
    • Check for testing: If a company doesn’t have testing data available for consumers, you may want to be wary of whether they have something to hide. 

Stress affects our brain, our body, our bones, our mood, our outlook on life, and health.  Finding ways to manage stress and support stress resiliency is so important to staying physically and mentally healthy during these chaotic times. There are so many therapeutic benefits to using essential oils and one powerful effect is as a stress reliever.

Next time you are feeling overwhelmed, try taking a whiff of an essential oil to lift your mood and stimulate a sense of calm and well-being.

For more information on essential oils and how to get started, please contact my colleague Dr. Eve Rosno. Dr. Rosno is an expert in the safe use of essential oils for stress management as well as their many other health issues.

You can contact her through her website  https://www.dreverosno.com/

Susan Brady
is a Physical Therapist,
Nutrition Consultant and
Doctor of Integrative Medicine.
She has been treating women with osteoporosis for over 30 years and is dedicated to helping people achieve
lasting good health and vitality.

Want to learn more about how you can improve your bone health? Contact me for a free 15 minute phone consult to learn more about the BONES Method™ and how it can help you achieve strong, healthy bones for life!

™Here’s why leafy greens should be at the top of your dietary list for bone health: 

1. Calcium-Rich Goodness

While dairy products are known for their calcium content, green leafy vegetables can be just as potent. Calcium is a fundamental mineral for bone health, and leafy greens like kale, collard greens, and turnip greens provide an excellent plant-based source of this nutrient. One cup of cooked kale can offer as much calcium as a cup of milk, making it an essential addition to your diet.

 

2. Vitamin K: The Bone Protector

Leafy greens are rich in vitamin K, a nutrient vital for bone health. Vitamin K helps in the activation of osteocalcin, a protein that binds calcium to the bone matrix, strengthening bones. Additionally, vitamin K helps reduce excessive bone demineralization, protecting against bone loss and fractures. Spinach, kale, and Swiss chard are particularly high in vitamin K, making them superstars for your skeletal system.

 

3. Magnesium for Bone Metabolism

Magnesium is another crucial nutrient found abundantly in leafy greens. About 50-60% of the body’s magnesium is stored in the bones, where it plays a pivotal role in bone metabolism and mineralization. Magnesium also assists in converting vitamin D into its active form, which aids in calcium absorption. Incorporating greens like spinach and kale into your diet ensures you get enough magnesium for optimal bone health.

 

4. Maintaining Alkaline Balance

A diet rich in leafy greens helps maintain the body’s acid-base balance, which is essential for bone health. When the body becomes too acidic, it may leach calcium from the bones to neutralize the acid, leading to weakened bones. Leafy greens, being alkaline, help maintain a balanced pH, preventing calcium loss and keeping your bones strong and healthy.

 

5. Packed with Antioxidants and Other Nutrients

Green leafy vegetables are packed with a range of vitamins and minerals that contribute to overall health. Vitamin C, found in greens like kale and spinach, is necessary for collagen formation, which is a critical component of bone structure. Additionally, the antioxidants in leafy greens help protect bone cells from damage and reduce inflammation. The concept of osteoimmunology highlights the connection between the immune system and bone health. Nutrients found in leafy greens help modulate immune responses, reducing inflammation and promoting bone regeneration and repair.

 

6. Fiber for Digestive Health

Leafy greens are high in dietary fiber, which supports a healthy digestive tract and promotes regular bowel movements. Fiber also aids in maintaining a healthy gut microbiome, which is crucial for bone health. A healthy gut microbiome can enhance nutrient absorption, including calcium and magnesium, synthesize essential vitamins such as vitamin K2, reduce inflammation, and regulate hormones, all of which further support bone health.

 

 I recommend aiming to get 2-3 cups of leafy greens a day

 

Practical Ways to Add Leafy Greens to Your Diet

1. Smoothies: Add a handful of your favorite greens to your smoothie.

2. Salads: Make leafy greens the base of your salads. Mix varieties like arugula, romaine, kale, and spinach for a nutrient-packed meal.

3. Soups and Stews: Add chopped greens to soups, stews, and broths. They add flavor and a nutritional boost.

4. Stir-Fries: Incorporate greens like bok choy or Swiss chard into your stir-fries for a quick and healthy dinner.

5. Wraps and Sandwiches: Use large leafy greens as wraps or add them to sandwiches for extra crunch and nutrition. 

 

NOTE: While green leafy vegetables are incredibly beneficial for bone health and overall well-being, it is important to be mindful of their oxalate content. Oxalates, are naturally occurring compounds found in many plants, including leafy greens, nuts, seeds and certain vegetables. They can bind to minerals in the gut which can interfere with their absorption. For this reason, oxalates are considered anti-nutrients. I delve deeper into the topic of oxalates in my BONES Method™ Program where I discuss what foods have the highest oxalate content, the best alternatives, and how to manage oxalate intake effectively. Supporting optimal bone health doesn’t require perfection—it requires balance. In this program you will discover how a well-rounded, nutritious diet can contribute to strong bones and overall wellness.

CLICK HERE to learn more about my program. 

 

Incorporating green leafy vegetables into your daily diet is a simple and effective way to support your bone health. These greens provide a rich source of calcium, vitamin K, magnesium, fiber, and antioxidants, all of which are essential for maintaining strong and healthy bones. Additionally, their benefits extend to supporting digestive health and boosting immune function, making them a cornerstone of a bone-healthy diet. So next time you plan your meals, make sure to include a generous serving of leafy greens and give your bones the nourishment they need to stay strong for life.

 

 Eat like a horse, and enjoy the benefits of strong, healthy bones for years to come!

 

 

 

 

 

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Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

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Join this webinar to discover how your digestive system and gut microbiome can impact your bone health. Learn how enhancing the health of your "Gut System" can lead to improvements in your bone health.