Why You Need These 5 Essential Oils for Summer
Summer is officially here and living in rainy Seattle, I plan to savor every second of it! With the extra sunshine and increase in temperatures, summer brings some subtle (and some not so subtle) changes within the body. Luckily, there are some incredible essential oils that can support us this season!
10 ways the body changes in the summer
1) Storms can trigger migraines
Abrupt changes in humidity and temperature, tornados and thunderstorms can trigger migraines. The pain receptors in the sinuses connect with pain receptors that can cause migraine headaches. When there is a change in barometric pressure this can influence the pressure within the sinus cavity and cause intense headaches. (1)
2) Heat can make feet and hands swell
For some people, when exposed to warmer temperatures, their hands and feet swell. This is called heat edema. During the summer, the rising temperatures outside can cause dilation (widening) of the blood vessels. As a result, the fluid leaks out and gets stored beneath the skin resulting in edema (swelling). This doesn’t happen to everyone and is more common in those who aren’t used to hot weather or those with health conditions such as heart failure, diabetes, pregnancy, kidney disease and those who sit or stand for long periods of time. If concerned about swelling in hands or feet, it is always a good idea to see your doctor.
3) The sun can impact sleep
The National Sleep Foundation recommends adults get 7-9 hours of sleep each night. Sleep is the foundation of health. Without enough sleep, our body and mind really struggle. Sleep deprivation impacts our memory, judgement and moods. It also plays a huge role in our immunity, digestion, cell regeneration and hormone regulation.
Our circadian rhythm is greatly influenced by natural light. When the sun begins to set, our body begins to produce melatonin which signals to the body that it’s time to sleep. In the summer, when there is later sunsets and earlier sunrises, our body can produce less melatonin and more cortisol (which is our wakeful hormone). Be intentional about a nightly bedtime routine and enhance sleep by keeping the bedroom cool and dark, avoiding blue lights after dark, and using essential oils to relax the mind and body.
4) Summer can make us more creative
Do you tend to take on more projects in the summertime? Do you feel yourself bursting with new and creative ideas? Research has shown that people feel more creative in spring and summer compared to other seasons. The University of Michigan did a study that showed people are open to new information, have more creative thoughts and have higher mood and better memory during the warmer seasons. (2)
5) Allergies are in full force
Allergies are one of the most common complaints of spring and summer. Plants release pollen which travel into our nose and our immune system tells the brain to get rid of it, thus we are sneezing nonstop. Some people struggle with hay fever in summer due to grass and ragweed pollen.
6) Summer can cause acne
With the extra heat comes more sweat. With more oil on the skin some may experience summertime breakouts. Be mindful of oil within products and choose oil-free sunscreens and other products in the summer.
7) Growing pains
Did you know there is a growth spurt season? Interesting enough there has been some correlation with boys and girls growing more in Spring/Summer compared to Fall/Winter. (3)(4) Children also produce more growth hormone in the first few hours of sleep than during the day which could be a reason why they are waking up at night complaining of sore legs. (5)
8) Skin tends to be damaged more
I often joke that this is the season of “summer knees” for my children. In the summer, when we are more active and adventurous outdoors, we are more prone to injuries. Bring on the scrapes, bruises, cuts, sunburns and bug bites.
9) We feel more tired after being in the sun
The best thing about spring and summer is the extra daylight hours. But the extra heat that comes with summer, can sometimes make us feel more tired.
This low energy occurs for several reasons:
The body is engaging in thermoregulation and trying to maintain a consistent internal temperature.
We are often more active in the sun which makes us more tired.
Dehydration: The body is sweating trying to thermoregulate. (Up your water intake to compensate!)
Our immune system is activated. UV exposure can trigger an immune response as the body tries to protect the skin from UV radiation and sunburn.
Time of day: most people spend time in the sun in the afternoon when it is hotter but also experience an exacerbated afternoon slump.
10) Muscle cramps occur, and varicose veins may worsen
The extra heat and humidity cause sweating which makes us prone to dehydration. Muscle cramps are more likely to occur when we are dehydrated. In addition, varicose veins may worsen in the warmer months because heat causes the leg veins to dilate, allowing more blood to pool which causes increased pressure and pain.
My top 5 essential oils to use in summer
1) Lavender
Lavender is one of my favorite essential oils year-round, but especially in the summer! It is one of our favorite oils to breathe in to help us unwind after those busy summer days. It works great in the diffuser or a pillow spray when my kids are feeling overtired from their adventures.
I love to use lavender and peppermint hydrosol mixed with aloe vera to soothe sunburn or itchy bug bites. In addition, lavender essential oil is also helpful to soothe allergy symptoms thanks to its ability to calm and reduce inflammation. It has been studied to reduce allergic inflammation as well as the enlargement of mucous cells. (6) (7)
Lavender has also been studied to soothe headaches and tension. In one study of 129 headache attacks, 92 responded entirely or partially to lavender. The percentage who responded was significantly higher than the placebo group. (8)
2) Peppermint
One of the principal chemical constituents of peppermint essential oil is menthol. Menthol creates a somatosensory effect when applied to the skin which acts as a natural analgesic due to its cooling effect. Peppermint can be helpful to relieve tension as well provide soothing relief for allergies when inhaled. (9)
Peppermint can make us feel cooler on those hot summer days. I love a drop mixed with a little castille soap and Epsom salts in a cool refreshing foot bath. It is also great after mowing the lawn or doing yard work. Add a drop to a bowl of cold water and soak a washcloth in it. Apply the cool washcloth to the neck to refresh and recharge. I love to mist peppermint hydrosol on my body to cool down and love to add fresh peppermint leaves to my ice water with a little sliced cucumber for a refreshing summer drink.
Did you know that diffusing peppermint on a hot day can actually make a room “feel cooler”? Menthol tricks our brains and mouths into the cool sensation because menthol activates the same receptors on nerve endings that are involved in sensing cold. The scent and sensation of peppermint can make us feel cooler, even if the temperature in a room hasn’t changed a degree.
Peppermint can also be helpful for head tension triggered by those summer thunderstorms and changes in barometric pressure. A randomized, double-blind, controlled study showed that applying a 10% peppermint oil in ethanol solution to the forehead and temples can significantly reduce headache intensity in tension-type headaches, making it an effective remedy for such headaches. (10)
3) Helichrysum
If there was ever true liquid gold in a bottle, its name would be helichrysum. My kids (and myself) tend to have more cuts, scrapes, and bruises in the summer time. Helichrysum is beneficial for cleaning and promoting healing of the skin.
“Its effects are so convincing that it has never met with any kind of criticism despite the absence of data on its effectiveness. Helichrysum oil demonstrates that anecdotal evidence can create a reality without the help of industrially sponsored science. Helichrysum is more predictable in its action than almost any other oil and is produced and sold by small enterprises that understand the needs of the aromatherapy market.” Kurt Schnaubelt, Ph.D. (11)
Read more about the healing help of helichrysum here!
4) Lime
Lime essential oil smells like summer to me! I love to diffuse it with peppermint. Lime essential oil is best known for its ability to reduce stress, anxious feelings and mental fatigue. It has a refreshing and stimulating aroma. Lime is often diffused while working or studying to help alleviate brain fog, mental fatigue and stimulate the senses. (12)
5) Citronella
Summer isn’t complete without a little citronella in the air to deter those pesky bugs. I love to use citronella in bug sprays, but my favorite way to use it is by bringing my diffuser outside on the patio. On those late summer evenings, I diffuse my favorite outdoor blend: 2 drops citronella, 2 drops lemongrass, 2 drops tea tree and 2 drops peppermint essential oil. I use my kinito life portable diffuser charger and you can get it here for 20% off!
Citronella oil is a great alternative to DEET filled products. DEET has been controversial in the past few years. In 2014, the Environmental Protection Agency stated that “DEET does not pose a health concern for the general population, including children.” However, it should be noted that the EPA has not yet completed an endocrine disrupter screening on DEET as they state, “it has been lower on the priority list than other chemicals”. As of now, they have still not completed this screening since this statement in 2014. Looking at the EPA’s long list of warnings and precautions regarding DEET (ex: do not use under clothing, avoid over application, after returning indoors-wash treated skin with soap and water, wash treated clothing before wearing again), I will stick to my essential oil based outdoor summer spray.
Now that you have these aromatic tools to help you through this season…
Feel the sun on your face, open the windows, walk barefoot, watch the pollinators buzzing around, have a picnic, ride a bike or go for a walk! Enjoy the memories that summer brings!
*Note: The National Association of Holistic Aromatherapy does not recommend use of peppermint oil on children ages 30 months or less.
*Be mindful of photosensitive essential oils. Photosensitization is a reaction to a substance applied to the skin that occurs only in the presence of UV light. Some essential oils contain furocoumarins, a special class of constituents that can cause photosensitization of the skin. The most commonly found furocoumarins in essential oils are bergapten and oxypeucedanin. Most photosensitive essential oils are citrus but other oils contain compounds or mixes of compounds that have the same effect meaning they aren’t sun safe either. A few oils to be cautious with are lemon, lime, orange, grapefruit, bergamot, tangerine, rue and cumin (and blends containing these oils). Read here for more on photosensitive essential oils and sun safety.
Disclaimer: This blog is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice. The use of information on this blog or materials linked from this blog is at the user's own risk. The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard, or delay in obtaining, medical advice for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions.
References:
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Ueno-Iio T, Shibakura M, Yokota K, Aoe M, Hyoda T, Shinohata R, Kanehiro A, Tanimoto M, Kataoka M. Lavender essential oil inhalation suppresses allergic airway inflammation and mucous cell hyperplasia in a murine model of asthma. Life Sci. 2014 Jul 17;108(2):109-15.
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Schnaubelt, Kurt, Ph.D. (1999). Medical Aromatherapy. Berkely, CA: Frog, Ltd.
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