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. 

LISTEN HERE: APPLE PODCASTS | SPOTIFY | STITCHER

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. 

You May Also Like…

How I Supported My Body through Surgery

Hi friends!! In today’s episode, I’m sharing about my recent endometriosis surgery and some of the things that I did, both pre-op and post-op, to support my body through the process. My hope is that this episode will help those of you who may be looking at an endo-surgery for yourself or a friend/family member, but also for anyone who may have any kind of abdominal surgery, or really any surgery at all. Surgery is hard on the body and providing it with a little extra support can go a long way in speeding up recovery time and post-op symptoms.

LISTEN HERE: APPLE PODCASTS | SPOTIFY | STITCHER

So in the last episode, I shared with you guys that I was going to be having another surgery for endometriosis and that I would update you on how everything went, as well as how I supported my body through the process. So today, I want to share those things with you. 

I’m about 1.5 months post-op at this point and thankfully, feeling really good! Overall, this was the smoothest and best surgery experience that I’ve had (of the 3) and I’m so grateful for that! I had a whole lot of people supporting me - praying for me and helping out - which I think has played a huge part in how smoothly I’ve recovered, but I also think that doing a few things both before and after surgery has really helped, as well. 

Pre-Op:

As anyone who has ever had surgery knows, it’s quite hard on the body. So, a few weeks before my surgery date I started doing a few things to both strengthen my immune system. I was already taking a prenatal vitamin as well as omega-3 supplements, CBD oil, and a probiotic daily - so I made sure to be very consistent with those. I also started taking an additional dose of liposomal vitamin c and vitamin d. I also tried to be really consistent with moving my body and getting good sleep. I even added melatonin to my regiment a few times a week, just to ensure that I was getting good, deep sleep and because it acts as an antioxidant. (Note- I did stop the omega 3s and melatonin one week before sx as they can thin the blood a bit). 

I also wanted to support my detox pathways as much as possible, knowing that I was going to be given a lot of medication (which I very gladly accepted), so I upped the times of week that dry-brushed and took detox baths. 

The surgery itself went very well. Going into it, I knew that I had cysts on both ovaries, and given that it had been 6 years since my last surgery, I honestly expected for it to be really severe. However, the surgery only took a little over an hour and there were very few lesions, at least in comparison to last time ((where I had stage 4 lesions). My doctor was also quite surprised and happy with that. As I said, I was given so much medication - more so than any other surgery prior, but again - I gladly accepted it. Thankfully, I had no complications (and had a very easy IV stick, which is usually not the case for me), so I was able to go home shortly after waking up. I will say that if you ever find yourself needing to have surgery, get yourself a BFF that’s a nurse to go with you! I basically had my own private nurse who took great care of me, kept me laughing and chatting all day, and was looking over everyone’s shoulder to make sure everything went according to plan. :) {Chrissy, you’re the real MVP here!} 

Post-Op:

So, once I got home, I was given meds to help with both pain and nausea. Thankfully, I didn’t experience that much nausea this time, but I did stay on top of it with the meds for the first 24 hours. Trust me when I tell you that puking and abdominal incisions DO NOT go well together. DO NOT RECOMMEND. I was pretty bloated and uncomfortable from the CO2 that they use to inflate the abdomen for surgery. This is a super common symptom after any kind of laparoscopic abdominal surgery and usually resolves in a day or less. 

The next few days looked like a lot of resting and sleeping as much as I could (hello, 3-yr old:)). I was pretty unsteady for about 24 hours and needed help getting up and down for a couple days. The pain stayed at a moderate level for 3-4 days and was easily manageable with the pain meds and I was able to wean down to just taking Aleve after about 3-4 days. 

During this time I did try to get in as much bone broth / bb protein as I could to start helping my gut recover from all the meds. I also upped my daily dose of probiotics since I was given antibiotics during surgery and also went back to taking the omega supplement as well as CBD, vitamin D, and extra vitamin C. 

Within a couple of days, I found myself wanting to move more, but I quickly had to learn to listen to my body because if I was walking around more than about 5 minutes, I would start bleeding more. That probably lasted for about 5ish days and then I was able to extend that time. 

One of the most challenging parts for me this time was the effect that the anesthesia (and possibly some of the meds) had on me emotionally/mentally. I felt super foggy and kind of just in a funk for about a week. I don’t remember that being an issue in previous surgeries. 

I would say that I was feeling back to myself, at least 90%, at about 2 weeks post-op, and now I am fully 100% back to normal, or honestly probably a little better than I was before surgery. I’m working my way into exercise, prioritizing my core strength and pelvic floor right now, so doing mainly Pilates for that. I’m also continuing with my vitamin/supplement regimen with the extra vitamin c and higher probiotic doses daily, as well as trying to get 3-4 dry brushing sessions and detox baths every week. 

My post-op appointment went really well and so we will resume trying on our own for baby #2 for a while. I will go back in for a follow-up in about 4-5 months, and I am starting acupuncture back next week (a couple of episodes on that if you want to know more - episode 32 and episode 54). So we’re hopeful and will just see what happens. Right now, I’m just really thankful to have the surgery behind me and to be feeling good, less inflamed, and more energetic. 

I hope that this episode has been helpful for you! If you have an upcoming surgery, I hope that you will use some of these tips and ideas as you prepare and recover. If you know someone with #endo or who may have surgery coming up, pass this episode along to them. It can be so unnerving not knowing what to expect or what recovery may look like, so I hope sharing my experience will help a little with that as well as empower you to know that there are things that you can do to help support your recovery. 

Before I leave you for today, I wanted to share with you a little encouragement - especially for those of you who may be facing surgery or any kind of concern over your health. The morning of surgery, I opened my Bible for a few minutes with God before heading to the hospital. I knew I didn’t have a lot of time, so I just randomly opened it, planning to just read a Psalm or Proverb. I opened it to Psalm 35, to a verse I don’t even remember reading before, that said “He takes pleasure in His servant’s well-being” and it brought me so much peace. I hope it brings peace to you as well! 

You May Also Like…

CBD: What You Need to Know

Hi friends! In today’s episode, we are talking about CBD. CBD can be a controversial topic (what isn’t these days?🙃 ). Some people have found it to be extremely helpful and rave about it, others are skeptical or downright condemning of it. I’m not here to be a CBD pusher, but I do want you to be educated as to what it is, how it works in the body, and how it may be beneficial for your health so that you can make an informed decision. 

LISTEN HERE: APPLE PODCASTS | SPOTIFY | STITCHER

It’s common to think that CBD is a recent trend in the health/wellness world, but actually, various forms of the cannabis plant have been used for thousands and thousands of years. Chinese medicine textbooks, dating back to 2900 BC (like early Bible, pre-Abraham times) note its use for its healing properties, including pain relief, sleep aid, and anxiety reduction. Its use is also noted in medical texts from India and Greece dating back thousands of years ago. As a matter of fact, the cannabis plant was a commonly used medicine in the US in the 1800s (apparently they even prescribed it to help with baby’s teething pain) until fears about it began to circulate in the 1940s, and then it was actually banned in the US in 1970. CBD has now been made legal again at the federal level across the US and the FDA even approved its first CBD-derived medication in 2018. So even though it may feel new and trendy - it most certainly is not. 

What is CBD?

CBD (cannabidiol) is a cannabinoid, which means it’s a therapeutic substance derived from part of the cannabis plant. There are actually lots of different kinds of cannabinoids, and CBD along with many others primarily comes from the leaves and flowers of the Hemp plant (which is a type of cannabis plant). Hemp is also used to make clothing, paper, etc. 

Although CBD is the one we hear the most about, the hemp plant contains many different types of cannabinoids including CBG, CBN, and THC (which is likely what you know as the intoxicating component of hemp).

So, I think it's important to realize that these terms mean different things. CBD and hemp are not synonymous. CBD is one component of the hemp plant. CBD is not marijuana, although both can be derived from different parts of the hemp plant. 

Each component has a different way that it affects systems in the body. 

How does it work?

Our bodies actually house a system made up of neurotransmitters and receptors called the endocannabinoid system. These receptors are found all over the body (brain, skin, muscles, GI tract, immune cells, heart, and blood vessels - just to name a few) and respond to chemicals released by the endocannabinoid system naturally to help keep our bodies healthy. This system plays a part in regulating many different functions in the body, including mood, memory, gut health, hormone balance, pain, inflammation, immunity, and appetite. Its overall purpose is to keep our bodies in homeostasis- or a steady state of function. 

The different types of cannabinoids from the hemp plant, actually connect to our internal endocannabinoid receptors and cause them to release healing effects on the body. 

What are the health benefits of CBD?

When talking about CBD specifically, it connects to TR PV1 receptors in the body and can help in reducing anxiety, nausea, pain, and inflammation, it has also been reported to help with seizure disorders, improve sleep, aid digestion, and help with hormone balance. 

It helps our bodies move out of the “fight or flight” (sympathetic) state and into a more relaxed, “rest and digest” (parasympathetic) state so it’s great for dealing with stress. 

CBD is also an antioxidant that is believed to be more potent than even vitamin C and is protective of the brain as well.  

So as you can see, there are a lot of possible health benefits from taking CBD. So maybe you’re wondering if it would be good for you. There aren’t any known serious adverse effects of taking a pure CBD oil, although some have experienced GI upset, some drowsiness, and fatigue - although in a lot of those instances, it’s possible that the dosages were too high. 

Recommendations

It is recommended to take a full-spectrum CBD oil, that will include other types of cannabinoids (CBG, CBN) and terpenes, which all work together and each has receptors in the endocannabinoid system. This does mean that it will include THC, but only at or below the federally legal level of .3% - which means it will not cause any intoxication. 

There are also brands that are completely THC-free, just be aware that you may not get quite as many benefits from it as you would a full-spectrum option, but it would still be beneficial. 

For general wellness purposes, a daily dose of 10-50 mg is recommended. For dealing with chronic pain or inflammation, a daily dose of 10-100 mg is recommended. As with most herbal supplements, it’s best to start with a small dose and then work your way up until you feel it’s at a good level.

Personally, I’m a big fan of the Ancient Nutrition brand of CBD products. They have oil, capsules, and a powder option that is mixed with collagen peptides. All of their CBD products are organic and third-party tested, so you can trust that they are pure and completely safe to take. They are also full-spectrum CBD products that also include other inflammation-fighting ingredients like turmeric, black pepper, and MCT oil, so you get the maximum health benefits.

Q&A

On social media this week, I asked what questions you guys had about CBD, so I’m going to answer a few of those very quickly: 

Will CBD show up on a drug test? 

In order to be legal in this country, a CBD product must contain less than .3% THC, which means it should not show up on a drug test. However, I would think about a few things if this is something that concerns you or if you need to consider it for your job, etc.: A full-spectrum CBD product will contain THC, so there is always a small chance that it could show. If you are worried about that, I would just opt for the THC-free options, also known as a CBD isolate, which means that the whole hemp plant wasn’t used, only the Cannabidiol. Also, just be mindful of where you purchase CBD. Personally, I wouldn’t buy it from just any pop-up shop or tent on the side of the road :). I would only purchase for a source that I know does extensive third-party testing and guarantees a pure product. 

Is it really beneficial to consume CBD orally? 

I guess most of this episode has already answered this question but I also wanted to point out that there are also some brands that offer CBD-infused creams and lotions for topical pain relief. These can also be helpful, but you won’t get the systemic benefits that I mentioned before in just a topical product. Also, I would recommend opting for an organic option even in a topical option, because hemp plants can often be sprayed heavily with toxic chemicals, which then will be sitting on your skin.  

Is CBD good for a sleep aid? 

A great question! Overall, CBD is going to help your body be in a more relaxed state, which should naturally lend itself to better sleep. There is also specific research, a study done in 2020 by Digestive Disease and Sciences, that looked at people with a painful disease that caused insomnia who used CBD for relief and 87% of those participants said it improved their sleep.  So I think the chances of it helping are pretty high.

So ultimately, you have to decide if you feel that CBD is right for you and would be helpful for you, but now I hope you can confidently say that you understand what it is and how it works. I personally do take it and have felt that it’s been beneficial for me with dealing with anxiety, as well as dealing with inflammation and pain.

Giveaway

This is the 60th episode of the #HFpodcast, which I think deserves a little celebration, so I am going to be giving away a bottle of the Ancient Nutrition brand CBD oil, along with a couple other of my favorite stress-relieving favs to one of you!

In order to be entered into the drawing, make sure you are following me on Instagram, like the post talking about this episode, and tag a friend in the comments who may need to learn more about CBD. For a bonus entry, leave a rating and review of the podcast and share it on social media. All the details of the giveaway will be in the Instagram post, as well and the giveaway will run through next Wednesday,  6/9/20.

You May Also Like…

Alternative Treatment Options for Chronic Pain

Hey friends! Today’s episode is all about alternative treatment options for chronic pain management. As I mentioned in the last episode, March is Endometriosis Awareness Month and if you know anything about the disease, then you know that the most commonly associated symptom of Endo is chronic pain, often debilitating pain. So that’s what inspired the thought behind today’s episode, but these treatment options apply to all different types of chronic pain. It’s been estimated that chronic pain affects around 50 million Americans - 20 million of whom have such debilitating pain that it has altered their everyday lives. It has been linked to an increased risk of major mental health conditions including depression, anxiety, and PTSD. This is a topic that affects a lot of people and I think it’s important to talk about.

TUNE IN: APPLE PODCASTS | SPOTIFY | STITCHER

What is pain? It’s your body communicating to you - trying to tell you that something isn’t right. Listen and treat the cause, don’t just silence the symptom. Often when the pain is chronic, the cause is inflammation of some sort. Other times it’s something like dehydration and occasionally something more serious. Whatever the cause, we want to actually address the root of the issue and not just slap a bandaid on it - especially when some of our most commonly used “bandaids” can end up causing more problems in the long term. 

Some of our “go-to” pain relievers can have negative effects on the body, especially when used long-term. Tylenol or acetaminophen can be very hard on the liver because it reduces levels of glutathione in the body, which is the body’s master antioxidant and is very important for neutralizing harmful free radicals, which when left unchecked can cause inflammation and disease. In high doses or chronic use, it can also lead to increased intestinal permeability - which as we know leads to all kinds of other negative health issues, including increased inflammation (which usually equals more pain).

Other common pain relievers such as NSAIDs like ibuprofen, naproxen, and aspirin do actually help to reduce inflammation, but when used often can cause damage to the gut, including negatively affecting the microbiome and creating an imbalance of the good gut bugs vs the opportunistic ones, increasing intestinal permeability, and possibly leading to ulcers, GERD, and sometimes even IBD or colitis. 

Opioids are also often prescribed for chronic pain, which in addition to all the same side effects just mentioned can lead to addiction (leading cause of death in people under 50 years old in the US) and major changes in brain chemistry and function. We are in a horrible opioid epidemic in this country and it’s absolutely ruining people’s lives and families. Things have got to change when it comes to first-line of defense when dealing with chronic pain! 

So what are some alternative pain management techniques? Here are a few ideas that can not only help manage symptoms but often can help heal the root of the issue altogether. And even better, each of these options works with your body, helping it to function better as opposed to working against it and possibly creating unwanted side effects and new problems to address. 

Hands-On Therapies 

Acupuncture is great for treating chronic pain (especially Endometriosis - more on that here) by increasing circulation (faster healing) but also thought to stimulate nerves, muscles, and tissue which can help the body release its own pain-relieving hormones and neurotransmitters. It’s been proven effective for pain and general wellness for thousands of years. 

Physical Therapy and Chiropractic Care can both help to correct structural issues and treat the root cause of chronic musculoskeletal pain. These modalities work great in conjunction with each other.

Essential Oils

Oils like peppermint, frankincense, lavender, and evening primrose oils all help to reduce inflammation and pain. Using these oils topically (with the proper dilution) can be greatly beneficial for healing and relief as well as diffusing, which can have similar effects, plus help with mental clarity and mood. 

CBD 

Cannabidiol is one type of cannabinoid from the cannabis (hemp) plant.  It is non-psychoactive (it won’t get you high) but has been used (for thousands of years) to help a wide range of health issues, including chronic pain. It helps to reduce inflammation and put your body in a more relaxed state (rest and digest mode) so that it can heal more easily. CBD has also been shown to be a neuroprotective antioxidant - which means it helps to safeguard the health of your brain. It can help reduce anxiety, promote sleep, and even be beneficial for gut health. Do make sure that you get CBD oil from a trusted, verified source that isn’t loaded with additives and extras like sugar, dyes, etc. 

Lifestyle changes

Ensuring that we are properly hydrated (water + optimal electrolytes), moving our bodies regularly (increases blood flow and healing), eating anti-inflammatory foods (some faves: leafy greens, cruciferous veggies, pumpkin, berries, bone broth, wild-caught fish, grass-fed beef, avocados, olive oil, coconut oil/milk, walnuts, chia seeds, flaxseeds, green tea, turmeric, ginger, garlic), and prioritizing good sleep (allows for repair and renewal of the body) will all reduce chronic inflammation and promote healing.

Supplements 

One of my favorite supplements for pain and inflammation is PRANA by Leefy Organics. It’s a potent combination of turmeric, ginger, and black pepper formulated in a way that allows for max absorption into the bloodstream, making for quick-relief and benefit. It helps lower inflammation, reduces pain, helps with digestive health and brain function. 

Another important supplement (food, really) when thinking about inflammation is Bone Broth and Collagen powder. Our health starts in the gut - we can’t ignore it! Bone broth helps to rebuild the gut lining which helps to lower inflammation but also to increase the body’s ability to absorb nutrients and antioxidants, which help your body to be able to optimally create and use pain-relieving neurotransmitters. Both bone broth and collagen can also help with joint health, which can be a common source of chronic pain. 

Omega-3 Fatty Acids have also been shown to reduce inflammation, provide proper lubrication for joints, and increases blood flow allowing for faster healing. 

Magnesium is an essential mineral that plays a lot of really important roles in the body including helping with circulation and blood pressure, immune system function, nerve and muscle function, and many more. A lot of people are deficient in magnesium, so taking a supplemental form of magnesium (specifically magnesium glycinate) can be really helpful for dealing with muscle soreness and cramps, menstrual cycle pain, headaches and migraines, and even neuropathy. 

---

So as you can see there are a lot of alternatives when it comes to dealing with pain. Am I saying that we should never take an over-the-counter pain reliever ever again- especially for something acute? No! That’s just not realistic. However, what I am saying is that there are many safe and just-as-effective options that we can use as a first-line defense that will actually work with our bodies and help our bodies function optimally without causing negative side effects.

One thing that I try to help my clients think about is that everything we do in relation to our health - everything we eat, everything we take - has an effect on the body both short-term and long-term. Sometimes it’s just easier to look at the short-term because we are so wired for instant gratification, but we can’t forget that these things also affect our bodies long-term. So let’s educate ourselves and consider how something will affect us in 6 months, 1 year, or even 5 years, down the road. I think that principle especially applies when we are deciding how to deal with chronic pain. 

You May Also Like…