Best Essential Oils For Healthy Habits | Essential Oils To Help Support Healthy Lifestyle Habits

Overview

In today's fast-paced world, creating and maintaining healthy habits can be a challenge. We often find ourselves stuck in routines, battling cravings, or struggling to get enough sleep. But what if there was a natural way to support your journey towards a healthier lifestyle? Enter the fascinating world of essential oils.

Essential oils are concentrated liquids extracted from aromatic plants. These potent oils hold the essence of the plant and boast a wide range of therapeutic properties. By incorporating essential oils into your daily routine, you can harness their power to help support healthy habits and cultivate overall well-being.

Essential oils can help break the cycle of bad habits by creating positive associations. Essential oils contains potent antioxidants that help deal with many health and skin conditions thus improving overall wellbeing. 

In this article, we are going to identify and discuss many essential oils that help promote good habits. 

Essential Oils For Healthy Eating

1. Grapefruit Essential Oil 

Often hailed as the "diet oil," grapefruit essential oil possesses a refreshing, citrusy aroma known to curb cravings for sugary treats. Inhaling grapefruit oil can help regulate appetite and support mindful eating.

2. Peppermint Essential Oil 

This invigorating oil is a favorite amongst those seeking to manage unhealthy snacking. The stimulating aroma of peppermint can suppress cravings for processed foods like chips and cookies, encouraging healthier choices. The invigorating aroma of peppermint essential oil can stimulate the sympathetic nervous system, increasing alertness and energy levels. 

3. Black Pepper Essential Oil 

Emerging research suggests black pepper essential oil may play a role in reducing nicotine cravings. If you are planning to quit smoking, diffusing or inhaling black pepper oil might offer some support. Using essential oils also help get rid of toxins. promotes metabolism, and help you achieve your desired weight.  

Essential Oils for Exercise And Movement

1. Lemon Essential Oil 

Feeling sluggish and lacking motivation to exercise? Lemon essential oil offers a bright, energizing aroma that can uplift your mood and promote a sense of focus. Diffuse lemon oil before your workout to get you moving.

2. Rosemary Essential Oil 

Known for its stimulating properties, rosemary essential oil can enhance mental clarity and boost energy levels. Diffusing or applying a diluted solution topically (always diluted with carrier oil) before a workout can revitalize your mind and body. 

3. Tea Tree Essential Oil 

This versatile oil holds potent antibacterial properties. After your workout, consider adding a few drops of tea tree oil to your natural cleaning solution to disinfect equipment and prevent the spread of germs.

Essential Oils for Sleep and Relaxation

1. Lavender Essential Oil 

The quintessential relaxation oil, lavender is renowned for its calming effects that promote restful sleep. Diffuse lavender oil in your bedroom or apply a diluted solution to your temples before bed to unwind and drift off to sleep peacefully. You can also use this oil in the form of air freshener spray and use them before bedtime in your room for a relaxing and restful sleep.

2. Chamomile Essential Oil 

Similar to lavender, chamomile essential oil possesses soothing properties that help calm your mind, ease anxiety, and promote relaxation. Diffuse chamomile oil in the bath or add a few drops to your pillowcase for a calming bedtime ritual. You can use this in diffuser or aromatherapy spray for enjoying its calming effect. Creating a good mental space also helps you get motivated for what you want to do. 

3. Bergamot Essential Oil 

This citrusy essential oil offers a gentle yet uplifting aroma that can ease stress and promote a sense of well-being. Using essential oils before bed time can help improve your sleep schedule as well. Diffusing bergamot oil creates a calming atmosphere perfect for winding down before sleep.

Essential Oils for Overall Well-being

1. Lemon Essential Oil 

This versatile oil extends beyond supporting exercise motivation. Lemon essential oil boasts powerful cleansing properties. Dilute it with a carrier oil and use it on surfaces to combat mold and bacteria, promoting a clean and healthy environment.

2. Siberian Fir Needle Oil 

Feeling under the weather? Siberian fir needle oil possesses antiseptic and respiratory-supporting properties. Diffusing this oil can help clear congestion and promote easier breathing.

3. Juniper Berry Oil 

This oil is a natural diuretic, aiding in the elimination of toxins from the body. Consider diffusing juniper berry oil to support your body's natural detoxification process.

How Essential Oils Help Support Healthy Habits

The power of essential oils lies in their ability to influence our sense of smell, which is intricately linked to our emotions and behaviors. Inhaling the specific aromas of essential oils can trigger responses in the brain that help us cultivate healthy habits and achieve our wellness goals. Here's how:

1. Cravings Control 

Essential oils like grapefruit and peppermint can target the part of the brain responsible for appetite regulation. Their invigorating scents can suppress cravings for unhealthy snacks, particularly sugary treats and processed foods. This can nudge you towards making more mindful choices and filling your plate with nutritious whole foods.

2. Motivation Boost 

Feeling like you're stuck in a rut and lacking the motivation to exercise? The energizing and uplifting aromas of lemon and rosemary essential oils can come to the rescue. Diffusing these oils before a workout can stimulate the mind and body, giving you that extra push to get moving and achieve your fitness goals.

3. Relaxation and Sleep Enhancement 

Lavender, chamomile, and bergamot essential oils are renowned for their calming and sleep-promoting properties. Their soothing scents can help quiet the mind, ease anxiety, and promote feelings of relaxation. Diffusing these oils before bed can create a calming bedtime ritual, allowing you to drift off to sleep peacefully and wake up feeling refreshed.

4. Habit Formation 

Essential oils can be powerful tools for inculcating healthy habits. By associating specific aromas with desired behaviors, you can create positive triggers that support your journey. For example, diffusing lemon oil during your morning routine can become a cue to exercise, while lavender oil diffused in the evening can signal relaxation and sleep preparation.

5. Overall Well-being 

Essential oils offer benefits that extend beyond specific habits. Tea tree oil, for instance, boasts antibacterial properties, making it a great addition to your natural cleaning solutions. This promotes a clean and healthy environment, another step towards overall well-being.

How to Use Essential Oils for Healthy Habits

There are several ways to incorporate essential oils into your daily routine:

1. Diffusion 

This is a popular and effective method. Diffusers disperse essential oils into the air, allowing you to inhale their therapeutic aromas throughout a room. This is ideal for creating an atmosphere that promotes specific behaviors, like diffusing lemon oil in the morning for motivation or lavender oil in the evening for relaxation.

2. Topical application 

Essential oils are highly concentrated and must be diluted with a carrier oil like jojoba or almond oil before applying them to the skin. Diluted essential oils can be massaged into aching muscles for relaxation due to their anti-inflammatory properties. Consider applying diluted lavender oil to temples or wrists to ease anxiety before bed.

3. Aromatherapy Inhalers 

These convenient tools allow you to take the benefits of essential oils with you wherever you go. Simply hold the inhaler to your nose and inhale deeply. Peppermint oil in an inhaler can be a handy tool to curb cravings on the go, while a lavender inhaler can help you de-stress during a busy day.

DIY Recipes to Use Essential Oils to Help Support Healthy Lifestyle Habits

Recipe #1 - Morning Motivation Mist

Ingredients:

• 5 drops sweet orange essential oil (uplifting and energizing)
• 3 drops rosemary essential oil (stimulating and focus-enhancing)
• 1 cup distilled water

Instructions:

1. In a spray bottle, combine the essential oils and distilled water.
2. Shake well to disperse the oils.

How to Use:

• Spritz the mist around your room or directly on yourself in the morning.
• Inhale deeply to enjoy the invigorating aroma.

Benefits: This mist combines the citrusy, uplifting scent of sweet orange with the stimulating properties of rosemary to help you feel energized and focused, and helps you kick start your day with a positive and productive mindset.

Recipe #2 - Craving Crush Rollerball

Ingredients:

• 10 drops grapefruit essential oil (appetite-suppressing)
• 5 drops peppermint essential oil (craving-curbing)
• 1 tablespoon jojoba oil (carrier oil)
• 10ml roll-on bottle

Instructions:

1. Add the essential oils to the roll-on bottle.
2. Top up the bottle with jojoba oil and secure the lid.
3. Gently shake to combine the oils.

How to Use:

• Roll the diluted essential oil blend onto your wrists or temples whenever you experience food cravings.

Benefits: This recipe combines the appetite-suppressing properties of grapefruit essential oil with the craving-curbing power of peppermint oil. Applying this blend can help you manage unhealthy food cravings and make more mindful food choices throughout the day.

Recipe #3 - Relaxing Bath Soak

Ingredients:

• 1 cup Epsom salts (relaxation and muscle tension relief)
• 10 drops lavender essential oil (calming and sleep-inducing)
• 5 drops chamomile essential oil (anxiety-reducing and sleep-promoting)
• 1/2 cup baking soda (detoxifying)

Instructions:

1. In a large bowl, combine the Epsom salts, baking soda, and essential oils.
2. Mix well to disperse the essential oils.

How to Use:

• Draw a warm bath and add the bath soak mixture.
• Stir the water to dissolve the ingredients.
• Soak in the tub for 20-30 minutes, allowing the relaxing aroma to lull you into a state of calm.

Benefits: This bath soak combines the muscle-soothing properties of Epsom salts with the calming and sleep-promoting effects of lavender and chamomile essential oils. The baking soda helps to neutralize toxins in the bathwater, leaving you feeling refreshed and relaxed.

Recipe #4 - Deep Sleep Diffuser Blend

Ingredients:

• 3 drops lavender essential oil (calming and sleep-inducing)
• 2 drops cedarwood essential oil (grounding and relaxing)
• 1 drop bergamot essential oil (anxiety-reducing and mood-balancing)
• Diffuser

Instructions:

1. Add the essential oils to your diffuser following the manufacturer's instructions.
2. Turn on the diffuser and allow the calming aroma to fill your bedroom.

Benefits: This diffuser blend combines the sleep-promoting properties of lavender with the grounding effects of cedarwood and the mood-balancing benefits of bergamot. Diffusing this blend before bed can create a relaxing atmosphere, promoting restful sleep and helping you wake up feeling refreshed.

Good sleep is essential for overall health and well-being. Diffusing a relaxing essential oil blend like the Deep Sleep Diffuser Blend can create a calming atmosphere that promotes restful sleep, allowing your body and mind to recharge and tackle new healthy habits with renewed energy.

Recipe #5 - Fresh Start Cleaning Spray

Ingredients:

• 2 cups distilled water
• 1/2 cup white vinegar (natural disinfectant)
• 20 drops lemon essential oil (antibacterial and cleansing)
• 10 drops tea tree oil (antibacterial and antifungal)
• Spray bottle

Instructions:

1. In a spray bottle, combine the distilled water, white vinegar, and essential oils.
2. Shake well to disperse the oils.

How to Use:

• Use this spray to disinfect surfaces in your kitchen and bathroom, replacing harsh chemical cleaners.
• Always test this spray on an inconspicuous area before using it on a larger surface.

Benefits: This cleaning spray harnesses the power of natural disinfectants like white vinegar and the antibacterial properties of lemon and tea tree essential oils. It not only cleanses surfaces but leaves a fresh, invigorating scent behind. This can be a great way to break the habit of relying on toxic cleaning products and create a healthier environment in your home.

Recipe #6 - De-Stress Rollerball

Ingredients:

• 10 drops sweet orange essential oil (uplifting and mood-boosting)
• 5 drops bergamot essential oil (anxiety-reducing and calming)
• 5 drops ylang-ylang essential oil (relaxing and balancing)
• 1 tablespoon jojoba oil (carrier oil)
• 10ml roll-on bottle

Instructions:

1. Combine all essential oils in the roll-on bottle.
2. Top up the bottle with jojoba oil and secure the lid.
3. Gently shake to combine the oils.

How to Use:

• Roll the diluted essential oil blend onto your wrists or temples whenever you feel anxious or stressed.
• Inhale deeply and allow the calming aroma to help you de-stress.

Benefits: This recipe combines the uplifting properties of sweet orange with the calming and mood-balancing effects of bergamot and ylang-ylang. Applying this blend can help ease anxiety, improve your mood, and promote a sense of relaxation throughout the day.

Recipe #7 - Focus & Energy Inhaler

Ingredients:

• 5 drops peppermint essential oil (energizing and focus-enhancing)
• 3 drops rosemary essential oil (stimulating and memory-boosting)
• Aromatherapy inhaler (with replaceable wick)

Instructions:

1. Add a few drops of the essential oil blend onto the replaceable wick in your inhaler.
2. Follow the manufacturer's instructions for using the inhaler.

How to Use:

• Hold the inhaler to your nose and inhale deeply whenever you need a boost of focus and energy.

Benefits: This inhaler blend combines the energizing properties of peppermint with the focus-enhancing effects of rosemary. Inhaling this blend can help you stay alert, improve concentration, and tackle your tasks with renewed motivation.

Creating healthy habits often involves small changes to your daily routine. Replacing harsh chemical cleaning products with a DIY essential oil spray promotes good hygiene and reduces your exposure to toxins, all while creating a healthy habit. 

Risks and Precautions of Using Essential Oils

While essential oils offer a range of potential benefits, it's crucial to be aware of the associated risks and take necessary precautions to ensure safe use. Here's a breakdown of what to keep in mind:

Potential Risks

Skin Irritation: Essential oils are highly concentrated and can irritate the skin, especially on sensitive areas. Always dilute essential oils with a carrier oil like jojoba or almond oil before topical application.

Allergic Reactions: Some people may experience allergic reactions to essential oils. It's important to perform a patch test before using a new essential oil. Apply a small amount of diluted oil to a non-sensitive area of your skin and wait 24 hours to check for any redness, itching, or irritation.

Ingestion Hazards: Essential oils are never meant to be ingested. Accidental ingestion can be harmful and lead to nausea, vomiting, and other health problems. Keep essential oils out of reach of children and pets.

Respiratory Issues: Inhaling essential oils directly from the bottle or in high concentrations can irritate the respiratory system. When diffusing, follow the manufacturer's instructions and avoid over-diffusing.

Pregnancy and Breastfeeding: The safety of using essential oils during pregnancy and breastfeeding is not fully established. It's best to consult a healthcare professional before using essential oils if you are pregnant or breastfeeding.

Interaction with Medications: Certain essential oils can interact with medications. If you are taking any medications, consult your doctor before using essential oils.

Safety Precautions

Always dilute essential oils: Never apply essential oils directly to the skin without dilution with a carrier oil. A typical dilution ratio is 3-5 drops of essential oil per 1 tablespoon of carrier oil.

Perform a patch test: Before using a new essential oil, apply a diluted amount to a small area of your skin and wait 24 hours to check for any reactions.

Store essential oils properly: Keep essential oils in dark, cool glass containers with tight caps. Store them out of reach of children and pets.

Consult a healthcare professional: If you have any underlying health conditions, consult your doctor before using essential oils.

Start with low doses: When diffusing or using essential oils topically, start with a low dose and gradually increase as needed.

Don't use essential oils in the eyes or ears: Never apply essential oils directly to the eyes or ears.

Seek medical attention if ingested: If essential oil is accidentally ingested, seek immediate medical attention.

Conclusion

Creating and maintaining healthy habits can be a lifelong journey. We battle cravings, struggle with motivation, and often find ourselves stuck in routines that don't serve us well. Essential oils, with their potent aromas and therapeutic properties, offer a fragrant solution to support your efforts.

From curbing unhealthy food cravings to promoting restful sleep, essential oils can be powerful tools in your journey towards a healthier lifestyle. They can help you break the cycle of bad habits by creating positive associations, like diffusing a calming lavender blend before bed to promote sleep and ditch late-night snacking.

Essential oils can also play a role in establishing new healthy habits. Replacing harsh chemical cleaning products with a DIY essential oil spray, for instance, promotes good personal hygiene while reducing your exposure to toxic ingredients daily. By incorporating essential oils into your daily routine, you're not just creating a fragrant environment, you're taking a proactive step towards a healthier and more balanced you.