Aromatics Wellness Blog

Cold season is here! 3 Essential oils for staying well

Understand 3 keys to strong immune health, and how to use essential oils for staying well.

Cold and flu season is in full swing!

Keeping your immune system strong is always important, but these days we can all benefit from taking extra steps to support health. Let’s talk about three ways to protect your immune health, and three essential oils for staying well that can help.

Your body’s immunity is a complex, holistic response. It can’t always be isolated from the rest of your systems. For example, your immune health is tied to your sleep, stress levels, your diet, the supplements you take, inflammation (especially chronic inflammation), and more.

Other factors also impact your immune health, like how frequently you wash your hands, how often you’re exposed to germs, and if you use harsh chemical products in your home.

3 Key immune health factors

We’re going to focus on three key health factors that affect your immune response:

  • Getting enough rest
  • Calming anxious feelings
  • Supporting clear, healthy breathing

You can use essential oils for staying well to help with each of these!

3 Key essential oils for staying well

There are so many essential oils that support immunity in different ways. For our three key health factors, we’ve narrowed the list down to three essential oils:

Get some rest!

The Mayo Clinic says that lack of sleep plays a big role in how strong your immune system is—and how resilient your health is overall.


“Studies show that people who don't get quality sleep or enough sleep are more likely to get sick after being exposed to a virus, such as a common cold virus. Lack of sleep can also affect how fast you recover if you do get sick.”

One reason is that when you sleep, your immune system releases proteins that your body needs more of when you have an infection or inflammation. Not getting enough sleep reduces these important proteins, as well as antibodies and other infection-fighting cells.

If you’ve ever been sick or had a headache, and wondered why you sometimes feel better after a good night’s rest . . . that would be why!

Lavender Oil (Lavandula angustifolia) is the most famous essential oil for supporting rest. Mountains of research prove that the components in lavender help calm the nervous system, allowing the body to release tension and calm stress hormones. It eases the mind out of the cycle of overthinking and worry. Lavender’s relaxing effects are just one reason why it’s one of our favorite essential oils for staying well.

Try this conifer and lavender lotion to help you get a good night’s rest when you’re under the weather. The conifer oils in this recipe complement lavender’s ability to soothe the nerves.

Calm anxious feelings

The American Psychological Association shared research proving that stress and anxiety have a serious impact on immune health.


“For stress of any significant duration—from a few days to a few months or years, as happens in real life—all aspects of immunity went downhill. Thus long-term or chronic stress, through too much wear and tear, can ravage the immune system.”

Even students studying for a three-day exam period saw a drop in their immunity! Other mental health issues, like depression and loneliness, had a similar effect.

Frankincense Oil (Boswellia carterii) is a classic for calming stress and anxious feelings. It’s been used throughout history to create peaceful, serene states. Frankincense is so good at this that it’s always been regarded as sacred—sometimes only used for temples and shrines. And now that we understand frankincense essential oil’s ability to safeguard immune strength, it’s even more valuable!

If you sometimes feel overwhelmed by stress, spend a few minutes breathing with this Peace & Tranquility Inhaler. The oils in this DIY recipe can both help you relax, and protect your immune health.

Support breathing

What’s one of the first things you notice when your immune health takes a dive during cold and flu season?

You might wind up sniffling and sneezing, or with a nose so stuffy you feel like you can’t breathe freely. Maybe you even experience head tension and body aches. Not only is this uncomfortable—it can prevent you from getting that all-important, restorative sleep at night. And it can sap your energy during the day, meaning it will take even longer for your immune system to catch up with your body’s needs.

Mandarin Green Oil (Citrus reticulata) essential oil contains natural components that are amazing for supporting the breath! They can clear clogged energy out of the head, easing tension and allowing you to breathe easily. And animal studies on mandarin’s main component showed it contributed to the body’s immune response. There are different “colors” of mandarin oil: green and red. Both have the Latin name Citrus reticulata, and both are equally effective for immune protection.

If you’re in the early stages of feeling unwell, moisturize your skin with this DIY body oil. It’s made with mandarin and other essential oils for staying well.


Protect yourself for less: Grab our top 3 oils for cold and flu season and get 15% off.

  • Lavender Oil (Lavandula angustifolia) supports healthy rest
  • Frankincense Oil (Boswellia carterii) calms stress
  • Mandarin Oil (Citrus reticulata) encourages clear breathing

Get more info on these 3 immunity powerhouse oils

We chose to share specific ways each of these three oils can support immune health. However . . . each one of them actually helps with all three issues! You learned a bit about how lavender can help you rest, but it’s also excellent for calming anxious feelings and helping you breathe clearly. Frankincense and mandarin are versatile in the same way. They’re true powerhouses!

Learn more about using these 3 oils for immune health in Aromahead Institute’s free webinar:
3 Essential Oils to Support Everyday Immune Health

REGISTER FREE!

You’ll discover even more ways that lavender, frankincense, and mandarin oils help you stay healthy, and get three recipes to build a resilient immune system day by day. A great thing about these recipes is they ONLY include our three powerhouse oils! You’ll just learn to use them in different ways, depending on your intentions and needs.

If you’re on a budget and want to create your own natural immune support kit, understanding how to use these three workhorse oils is an incredible gift to yourself and your family.


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REFERENCES

American Psychological Association. (2006, February 23) Stress Weakens the Immune System. APA.org. https://www.apa.org/research/action/immune

Awadh Ali, N.A., Wurster, M., Arnold, N., Lindequist, U. and Wessjohan, L. (2009) Chemical composition and biological activities of essential oils from the oleogum resins of three endemic Soqotraen Boswellia species. Records of Natural Products 2, 1, 6-12.

Baylac, S. and Racine, P. (2003) Inhibition of 5-lipoxygenase by essential oils and other natural fragrant extracts. International Journal of Aromatherapy 13, 2/3, 138-142.

Buchbauer, G., Jirovetz, L., Jager, W., Plank, C. and Dietrich, H. (1993) Fragrance compounds and essential oils with sedative effects upon inhalation. Journal of Pharmaceutical Sciences 82, 6, 660-664.

Dorow, P., Weiss, T. H., Felix, R., & Schmutzler, H. (1987). [Effect of a secretolytic and a combination of pinene, limonene and cineole on mucociliary clearance in patients with chronic obstructive pulmonary disease]. Arzneimittel-Forschung, 37(12), 1378-1381.

Hirota, R., Roger, N.N., Nakamura, H., Song, H.-S., Sawamura, M., and Suganuma, N. (2010) Anti-inflammatory effects of limonene from yuzu (Citrus junos Tanaka) essential oil on eosinophils. Journal of Food Science 75, 87-92.

Kuriyama, H., Watanabe, S., Nakaya, T., Shigemori, I., Kita, M., Yoshida, N., … & Imanishi, J. (2005). Immunological and psychological benefits of aromatherapy massage. Evidence-Based Complementary and Alternative Medicine, 2(2), 179-184.

Mikhaeil BR, Maatooq GT, Badria FA, Amer MM. Chemistry and immunomodulatory activity of frankincense oil. Zeitschrift fur Naturforschung. C, Journal of Biosciences. 2003 Mar-Apr;58(3-4):230-8. doi: 10.1515/znc-2003-3-416. PMID: 12710734.

Mojay, G. (1997) Aromatherapy for Healing the Spirit. Rochester, Vermont: Healing Arts Press

Olson MD, E.J. (2018, November 18) Lack of sleep: Can it make you sick? The Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757

Raphael TJ, Kuttan G. (2003) Immunomodulatory activity of naturally occurring monoterpenes carvone, limonene, and perillic acid. Immunopharmacol Immunotoxicol. May;25(2):285-94. doi: 10.1081/iph-120020476. PMID: 12784919.

Satou T, Kasuya H, Maeda K, Koike K. (2014) Daily inhalation of α-pinene in mice: effects on behavior and organ accumulation. Phytotherapy Research. 2014 Sep;28(9):1284-7. doi: 10.1002/ptr.5105. PMID: 25340185

Woelk, H. and Schläfke, S. (2010) A multi-center, double-blind, randomised study of the Lavender oil preparation Silexan in comparison to Lorazepam for generalized anxiety disorder. Phytomedicine 17, 2, 94-99.

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