What You Should Know About Essential Oils

Hi friends! In this episode, I’m talking about a topic that I really enjoy - Essential Oils! They have been all the rage for quite a while now, but today I really wanted to get into the basics of what they are, how they actually work, what safety considerations we need to follow, as well as what some of my favorite oils are and how I use them. 

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What are Essential Oils?

Essential Oils are concentrated aromatic liquids that are derived from various parts of plants. They are the true essence of the plant and have many useful properties for the plant, like attracting pollinators, repelling pests, etc. but they also have useful properties for humans. Pure essential oils are harvested at their peak, properly distilled, and completely unaltered or added to in any way. 

It’s important to note that essential oils can not cure anything. They are meant to be used to ease common symptoms and support the body’s natural healing abilities. They are considered a form of alternative medicine but should not be used to replace prescription medications or other therapies prescribed by your physician. 

What should you look for in an essential oil?

The two things that matter most when considering essential oils are quality and purity. You’ll often hear about different grades of essential oils - therapeutic and food grade. What’s important to know here is that there is no official grading system for essential oils in the US (it’s often just a marketing tactic); however, there are a few markers of both quality and purity to look for. An essential oil should be clearly labeled with its full botanical name and not contain any additional ingredients, fillers, or something else that ers, or additives. The essential oil company should be completely transparent about their quality standards and the ingredients/processes that they use by providing a GC/MS report or an equivalent (this states exactly what is in the bottle of oil). It’s also important that the essential oil be stored in a glass bottle that protects the oil from light, such as an amber glass bottle. 

How do essential oils work? 

Essential oils can have many beneficial effects, which we’ll get into in a minute, but first I want to explain how they interact with the body. Inhaling essential oils interacts with the olfactory system in the body, which stimulates the limbic system, and then the hypothalamus in the brain. This, in turn, affects the cells in our body. For example, many essential oils help with emotional health by promoting relaxation, energy, focus, or reducing worry or nervous energy. This happens through this process of stimulating the limbic system, impacting the hypothalamus, and then triggering cell memory - especially when the scent is associated with feelings of calm or comfort. 

How do you use essential oils safely?

There are two main ways to use essential oils - inhalation and topical application. There are a few different ways to inhale essential oils but by far the easiest is by using a diffuser. This disperses the oil into the air which allows you to both enjoy the aroma of the oil but also experience the therapeutic effects through the process I just explained. Most aromatherapists suggest diffusing for about 30-minutes at a time. 

You can also benefit from essential oils by applying them topically. Many essential oils are very beneficial for skin health, muscle pain, and some even believe they can help with inflammation. When using an essential oil topically, it’s extremely important to dilute the oil properly with a carrier oil/lotion. Most oils should have a dilution guide right on their label or at the very least on the company’s website. There are a lot choices to use for a carrier oil. My personal favorite is fractionated coconut oil, but jojoba oil, argan oil are all great choices.  You can also buy pre-diluted oils and lotions - just be careful to check the label for additives or unnecessary ingredients. 

It’s also important that if you are using oils around pets or children that you check to make sure that they are safe for that. Also, if you are pregnant or nursing, there are certain oils that aren’t safe during that time, so make sure you are doing your research. 

What are some of my favorite oils? 

I’m by no means an expert on essential oils, but I have been using them for several years and have found them to be so helpful! I don’t really get into the whole which brand is the best discussion because I feel like so much of it is marketing but obviously, as I shared before quality matters, so do research on the brand that you use and don’t just grab something from the shelf at the grocery store without reading about it first. Personally, I mostly use Plant Therapy oils. I really appreciate their transparency, their customer service, and educational resources, and I really love their prices. Again, that’s not to throw any shade at the other brands, that’s just what has worked the best for me and my family. 

Before I wrap up today, I want to share with you a few oils that I always try to keep on hand and why I love them so much. 

Lemon 

It’s such a bright and cheery scent. It can help with improving both your mood and ability to focus. It’s also great to use around the house for cleaning. I add it to my all-purpose cleaner, use it to scrub my sink, remove stickers and labels from bottles, and so much more. 

Lavender

It’s probably the most common essential oil and has endless benefits. It helps to promote relaxation and sleep. It can be used topically to soothe burns or other skin irritations and it has antimicrobial properties. 

Peppermint

Another really popular oil that is helpful for so much. It helps soothe skin by providing a cooling effect that is also really helpful for muscle pain. It is great for helping calm digestive discomfort and reducing nausea, as well as helping with tension headaches. It also is great for diffusing and promotes energy and mental clarity. 

Frankincense

This is a great oil for skin health. It can help with aging and improving skin elasticity. It has been shown to help support lung health and clear breathing. It can help ease aching joints and calm inflammation. It also has emotional health benefits by promoting a sense of calm. 

Clary Sage

This oil is one of my favorites and most used. It can promote a feeling of calm and reduce feelings of anxiety. It can also help with PMS symptoms by providing relief for cramps as well as helping to stabilize your mood. I consider this one a must-have. 

Germ Fighter

This is an essential oil blend from Plant Therapy (it is comparable to Thieves oil) and contains Lemon, Clove Bud, Eucalyptus Globulus, Cinnamon Cassia, and Rosemary oils. It’s great for supporting the immune system. I use this in our hand sanitizer, as well as apply topically when I feel like one of us is fighting something off. I also diffuse this regularly in our home, especially right now. I also just love the scent! It smells like Christmas to me!

I hope this has been helpful for you! Whether you are on the fence about essential oils and wondering what all the fuss is about or whether you’ve been using them for a while but didn’t really know all the details behind how they work, I hope you now feel more educated and empowered to use essential oils for yourself and your family. 

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Gratitude Matters

Research has shown that gratitude has a positive effect on many different aspects of our health.  In today's episode, I'm sharing a few ways that gratitude can change our health for the better as well as simple tips for incorporating a gratitude practice into our daily lives. 

The Harvard Medical School defines gratitude as “a thankful appreciation for what an individual receives, whether tangible or intangible. With gratitude, people acknowledge the goodness in their lives. As a result, gratitude also helps people connect to something larger than themselves as individuals–whether to other people, nature, or a higher power”. When we think of gratitude, we typically think of saying “thank you”, which is obviously important, but gratitude is more than just an action or a trite thing we say. It is an emotion that actually creates a biological response in our bodies. 

Gratitude affects our health in so many positive ways. 

• Eases depression and anxiety (study) (enhances dopamine and serotonin) 

• Improves sleep

• Reduces burn out and stress 

• Helps regulate blood pressure 

• Helps strengthen the immune system 

• Lessens physical aches and pains 

• Helps to break the pattern of toxic thoughts 

• Helps you to be more empathetic 

• Can positively affect relationships

• Helps you to be more likable 

• Builds personal resilience (#2020, right?!)

Regularly expressing gratitude can make you more sensitive and aware of the experience of gratitude in the future. Isn’t it amazing that we have the ability to actually change our brains?! (You can find more about this in episode 47!)

Simple ways to practice gratitude:

• Start a gratitude journal

• Add gratitude to your quiet time routine 

• Write letters of gratitude to friends and family, pastors, teachers, medical staff, etc. 

• Make a gratitude jar or tree

• Pray a Prayer of Gratitude before bed

• Practice saying thank you 

• Be present and aware (put down your phone)

• Create a gratitude ritual with your kids at dinner or before bed

I hope that this has resonated with you and maybe has sparked some ideas for ways that you can practice gratitude in your life. I want to put this to practice now and say that I’m so grateful for you! I so appreciate that you guys listen in, that you support the podcast and share it with your friends, and ultimately that you have allowed me to speak into your lives and support you in your health journey! I truly love what I do and it’s an honor to get to do it!

I want to leave you with this encouragement from God’s word as you go into Thanksgiving and the rest of 2020, whatever it may hold. It’s from 1 Thessalonians 5:18 - “give thanks in everything; for this is God’s will for you in Christ Jesus.”

Infertility and the Holidays

Hey friends! Today’s episode is geared towards those walking through infertility or for those who have close friends or family experiencing infertility. As I’ve shared from my own experience and from the experiences of several friends who have also dealt with infertility, it’s a very challenging and difficult experience - physically, emotionally, financially, relationally - really it affects all aspects of your life. This is especially true during the holiday season. 

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While the holidays are a joyful time, often filled with fun and celebration, they can also be incredibly difficult for those dealing with infertility. This is true for pretty much every holiday, but especially so during this time of year with Thanksgiving and Christmas so close together. The emphasis on family traditions, making fun memories, etc. that come with these particular holidays can really highlight the void and lack that couples with infertility can find themselves feeling. 

I wanted to share a few ideas of things that helped us as well as things that friends have shared with me that were helpful to them.

Acknowledge that it’s hard

If you’re walking through infertility, acknowledge when you’re having a hard time. It can feel tempting to just suck it up and act like everything is fine, but that is only going to make things harder on you emotionally. It’s okay for you to feel how you feel. If this season isn’t hard for you, that’s fine too! Just take the pressure off of yourself to feel a certain way. 

If your family member or friend is dealing with infertility, acknowledge that this is probably a difficult time for them. Be intentional about checking on them, giving them a little extra love, and making yourself available for them to talk to you about it if they want to (without pressuring them). A simple text that says “Hey - I know this can be a tough time of year. Just wanted you to know I’m always here to listen if you want to talk.” can be a huge encouragement to them - just to know that you haven’t forgotten them and what they are going through. 

Remove expectations

This is going to look like giving yourself (or your friend/family member) lots and lots of grace. If you don’t feel like going to the Christmas party where everyone brings their kids, be okay politely saying no. If you know that certain “holiday” things are going to be triggering for you, maybe just skip those this time. If something is going to cause you to be in an unhealthy place, it’s okay to say no. This also applies to social media! The comparison game is difficult with social media regardless, but I feel like it’s even more difficult during the holiday season, especially if you are dealing with infertility. It may be a good time to take a social media break through the holidays and come back to it in January (or not :P). 

If your friend or family member is the one dealing with infertility, just make sure you’re being considerate. It’s not that anyone expects or wants you to walk on eggshells around them or never invite them to be around your kids, etc. Just be conscious that it may be difficult for them and don’t place extra pressure on them to come to things or be okay. On that note, don’t just not invite them either. I know that feels a little complicated but there is a balance there. Just be gracious. Invite them to the party, feel free to talk to them about your life, your kids, your pregnancy, etc. Just consider their feelings and ask them how they are feeling about things. One of the things that make infertility even more difficult is how isolating it can feel, so don’t let them feel alone - make sure they know you are there for them. They likely feel like they need to act okay even when they aren’t, so make sure they know that they are supported regardless of how they feel. 

Have your ‘safe place’

This one is more for those actually experiencing infertility - make sure you and your spouse have a ‘safe place’. (If you have seen the movie “Four Christmases” think of the scene where they agree on a safe word before they see their families for Christmas - that’s kind of where I’m going with this!) Family get-togethers can get uncomfortable (for everyone at times), especially during a time like this, so talk about these things before the holidays really get started. Agree on a ‘safe word’ if one of you just really needs to go. Have a ‘safe place’ where you both are free to express your emotions and frustrations without judgment or needing to “fix” the other person - where you can just vent (you know, when Aunt Bertha asks for the tenth time, “well when’s that baby coming?”, or Uncle Fred asks, “do y’all need a reminder on where babies come from?”).

I think it’s also helpful to have a friend or two, other than your spouse, that you can really be open with. Maybe someone who has walked a similar road before or someone who you can just be very vulnerable with, who will listen to you vent, but then who will lovingly remind you of truth, pray for you, cover for you if you need a minute away, etc. Remember, this journey is way harder when you try to go it alone. Find your people and let them in. 

Find a way to make the holidays fun

Even though this season can be tough doesn’t mean that it can’t also be fun and joyful too. Plan some holiday activities that you can do - just you and your spouse or maybe with a group of friends - that are fun! Think of the things that you can do that would be way more challenging if you did have small kids right now. Remember that this a season and chapter in your life - not the whole thing - so enjoy what you have right now. Go Black Friday shopping at 2 AM (safely, of course - maybe virtually this year :P), plan a super romantic Christmas date, spoil your spouse or friends with gifts, take a trip, etc. It doesn’t take away the pain, but joy and sadness can coexist, so let yourself have fun and find some things to get excited about!

Give to and serve others

This is a big one. Listen, I know firsthand that you may not feel like giving and serving during the holidays, but we were created to give and serve. We were made in the image of God and something in us comes alive and more joyful when we are reflecting His character. Giving to and serving others is a big part of that. 

There are tons of opportunities for giving and serving during the holiday season, but one of the main ones that come to mind for me is Operation Christmas Child with Samaritan’s Purse. This year, you can pack a shoebox by either physically shopping for items to fill your shoebox with or pack one virtually through their online portal. It’s such a great opportunity to love on a sweet child that may not get to experience the joy of opening gifts at Christmas. There are also tons of toy drives, coat drives, food pantry needs, etc. during this time of year. 

Maybe there are some kids in your family or friend group who could use some extra love and attention this time of year. Ask if you can buy them gifts or take them to do something fun and give the parents a break. There are always people who need our help and support - especially during the holidays. 

Lastly, I just want to encourage you to keep your focus on the reason and meaning for these holidays. I know it sounds cliche - “the reason for the season” and all - but it’s still true. Where we place our focus matters… what we allow our minds to dwell on matters. As I’ve already said, I’m in no way saying ignore your feelings or just “be happy”, “fake it til you make it” or any other garbage advice like that. The truth though is that both Thanksgiving and Christmas have a purpose, they aren’t purely just for fun. Even in the midst of some of the hardest, darkest day of our lives, we still have things to be thankful for. Research shows that gratitude has a positive effect on our brains, maybe even lessening the effects of depression. It also changes our perspective and shifts our focus from what we may feel that we lack (even as significant as it is) to what we have been blessed with. And the entire point of Christmas is that we all were given an incredible gift that we can never deserve - the gift of a Savior, of one who will bear our burdens and never leave us in our heartache, who will fill our longing and lack, if we will simply choose to accept Him. So this holiday season, make the time to focus on the meaning. Maybe start a gratitude journal, do an Advent study, read through the Christmas story - just do something that shifts your focus. 

I want to wrap up this episode with a little advice from someone other than me. I reached out to a few friends who have also experienced infertility and asked if they had advice for those of you who have close friends and family that you may see this holiday season who are also experiencing infertility. Here’s what they said:

• Don’t say things like “You can always adopt”, “Just relax! It will happen when you least expect it.”, “Don’t stress about it.”, and the most infamous “When are YOU going to have a baby?” 

• Don’t go into the holidays expecting a pregnancy announcement even though those can be common at holiday gatherings

• Don’t add any pressure for couples to have more children, just because their child has gotten older. Secondary infertility is just as real and painful. 

• Overall, just be considerate of your words and how they may make someone else feel. Think before you speak. 

I truly hope that this episode has helped you and given you some ideas of ways that you can enjoy this holiday season or ways to encourage your friends or family through what may be an extra difficult time. If you are personally walking through infertility, please know that you are not alone, you aren’t forgotten, you aren’t being punished or intentionally left out. You are seen, you are loved, you are valuable. Always feel free to reach out to me on social media, if you need someone to talk to that has been there. You can most easily find me on Instagram or send me an email.

If you want to hear more of my personal journey with infertility and endometriosis, check out Episode 31, and for a panel interview about what it’s like to experience infertility, check out Episode 35.

Exercise As Medicine with Amy Shafer

Hi friends! In today’s episode, I’m joined by my friend, Amy Shafer. Amy is a Certified Personal Trainer, a Cancer Exercise Specialist, the Fitness Manager at UT Medical Center, and the Chair of the Wellness Council for the employees of the medical center. Today, she is sharing her knowledge and expertise around the idea of Exercise as Medicine with practical advice that you can start applying to your health journey today! Listen to the full episode below or wherever you listen to podcasts.

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Questions you will find in this episode:

So, I talk a lot about food as medicine and how we can help our bodies heal and function properly through what we eat and how we live. Tell us a little about this idea of “exercise as medicine” and some of the medical benefits of regular exercise as well as the “real life” or lifestyle benefits. 

There are some very common reasons people seem to struggle with consistent exercise - one major one is time and working exercise into an already busy schedule. Can you give us some practical tips on ways to work exercise into our day-to-day lives? 

Another common obstacle or hesitation for exercise right now is this pandemic we are in, which comes with a whole list of fears and concerns about the gym, being around other people, wearing a mask while working out, etc. What are some ways that we can work around or through these concerns?

What are some of the other common obstacles you see for people when it comes to exercising regularly and what advice do you have for them to overcome those obstacles?