Winter warmers: aromatherapy for respiratory health in cold & flu season
This article was originally written for and published on herbalreality.com. Read the original here.
Eucalyptus
A brilliant respiratory essential oil for keeping winter bugs at bay
Winter woes
The winter months often present a challenge for our respiratory health, whether there’s a pandemic happening or not. Viral illnesses such as colds and flu, as well as their accompanying bacterial infections, can cause blocked noses, chest infections and difficulty breathing. All this can make these darker, chillier months even less pleasant to bear than usual!
What’s to blame?
Whilst colder temperatures are not the sole cause of our common winter illnesses, they can play a contributing role. However, in the northern hemisphere, it’s generally accepted by health professionals that the lack of sunlight we experience during winter, and the subsequent reduction in Vitamin D that this can cause, is a primary cause. Lack of Vitamin D can significantly reduce our body’s immunity, and therefore our resistance to diseases (1). Couple this with more time spent indoors and colder, drier air which might make it easier for viruses to survive, and there you have it – the perfect cocktail of conditions for the transmission of coughs, colds and flu, and their associated pathogens (2).
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Whilst we can’t avoid acute respiratory illnesses such as colds and flu 100% of the time, there are actions we can take to make sure that we’re best placed to fight off the germs come winter and prevent longer-term, chronic respiratory conditions. The American Lung Association (27) and Harvard Health (28) recommend these tips for optimum lung health:
Don’t smoke. Avoiding smoking helps us minimise the risk of developing chronic lung conditions such as COPD, and also helps us protect against the risk of developing chronic inflammation which can lead to chronic bronchitis.
Where possible, avoid exposure to pollutants, indoors and out. Pollutants can damage lung tissue and make us more vulnerable to disease.
Take steps to prevent infection. The COVID-19 pandemic has taught most of us the importance of protecting ourselves and others from infection. Simple things like ventilating indoor spaces, regular hand-washing with soap and water, or using a 70% alcohol-based sanitiser, are excellent ways to prevent infection.
Regular exercise. This helps keep our lungs healthy and can strengthen our immune system, too.
Get some sleep. Those who sleep less than 7hrs per night are up to three times more likely to become infected with rhinovirus (the common cold)! (29) So make sure you’re getting enough and your chances of becoming infected will be significantly reduced.
Unfortunately, even the best prevention strategies aren’t always fool-proof at preventing infection. Stress, lack of sleep, and coming into contact with others who might be infected aren’t always avoidable. Whilst there are plenty of over-the-counter pharmaceuticals to choose from, it’s clear that Aromatherapy has a large part to play in supporting our respiratory health.
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Essential oils, when applied topically via lotions, ointments or balms, enter the body via the skin, then the bloodstream. They also reach the brain indirectly, via the olfactory system. The respiratory system, in contrast, is directly influenced by essential oils. The volatile nature of the aromatic phytocompounds found in essential oils means that they are easily inhaled, and can reach both the upper and lower respiratory tracts, which means that aromatherapy by inhalation has a particularly powerful effect on the respiratory system. It is one of the safest and most effective ways to use essential oils for respiratory health (3).
Aromatherapists use a wide range of tools, oils and treatments to help support their clients with respiratory health over the winter, but firstly it helps to understand a little more about some common respiratory illnesses so that we can make sure to choose the most appropriate and effective treatment for the condition in question. Whilst there are a whole host of respiratory pathogens to explore, these acute conditions are typically the most common in winter in the northern hemisphere.
The common cold
An infection of the nose, throat and sometimes ears, this viral upper respiratory tract infection is probably familiar to most of us. Symptoms can include sneezing, coughing, a runny nose, sore throat, body aches, and fatigue (4). Recovery time can range from a few days to more than a week, and whilst there isn’t a cure for a cold, there are several aromatherapeutic interventions that we can use to ease symptoms and alleviate discomfort and pain.
Influenza (flu)
Another virus which most of us will be familiar with. Like the common cold, this virus infects the ears, nose and throat, but also the mouth and lungs – so affects the lower respiratory tract, too. Symptoms can be much more severe and can last for several weeks. Body aches, a fever, headaches, sore throat, a cough and even vomiting or diarrhoea can accompany flu (5).
Bronchitis
A potentially severe bacterial infection, often triggered by cold or flu viruses. Smokers and those with sinusitis, allergies, enlarged tonsils or adenoids are particularly prone to bronchitis. The main symptom is an ongoing cough, which is often mucous-producing. Sufferers may also experience body aches, a headache, shortness of breath and wheezing (6).
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Before approaching treatment, it’s important to consider that each essential oil is made up of hundreds of different phytochemicals, all with different effects on the body (7). Whilst some aromatherapists may group these compounds into broad chemical groups with different properties and benefits in each, it is generally considered best practice not to apply a “one size fit all” approach when considering an essential oil’s uses, or treating an individual. After all, as in many schools of herbal medicine, the aim is to treat the whole person, and not just the symptoms. Depending on the unique circumstances surrounding the illness, along with other lifestyle factors and tendencies unique to the person, the treatment, and oils used, will change.
Equally, considering an essential oil holistically, instead of reducing it to its individual compounds, is recommended. It’s worth noting that some essential oils work synergistically together (8), with altogether more powerful effects on the body, and therefore we should consider choosing oils in combination with each other for maximum benefit.
Physical actions
A single essential oil can have a wide range of properties and actions, depending on the balance of its numerous active compounds. Depending on the condition, it may be helpful to choose oils that have a combination of the following actions on the body and mind, so they can work synergistically to address common winter illnesses. Most of the oils detailed below are recommended for inhalation blends, though where topical application is recommended, this is noted.
Antispasmodics, antitussives
Essential oils with antispasmodic or antitussive actions will help to address muscle spasms, for example, those resulting from persistent coughs, and may help to reduce symptoms. Peppermint (Mentha piperita) essential oil, for example, has been shown to have antispasmodic actions in the trachea of rats. (9)
Safety note: Respiratory use of peppermint essential oil should be avoided with babies or children and those with cardiac fibrillation, as its high menthol content could cause a drop in the respiratory rate or an increase in heart rate. As an oil it is very stimulating, so should be used in weak dilutions in adults (~1-2% max). Other antispasmodic oils include Clary sage (Salvia sclarea), Marjoram (Origanum marjorana) and Frankincense (Boswellia carterii). Antitussives include Peppermint (Mentha piperita), and Cypress (Cupressus sempervirens) (10,11).
Antibacterial
Inhaling oils that are antibacterial can support recovery from bacterial infection, such as bronchitis. Antibacterial oils include Peppermint (Mentha piperita) (see safety note above), Thyme (Thymus vulgaris), Pine (Pinus sylvestris) (12,13).
Antiviral
Antiviral oils, when inhaled, can help protect against and aid recovery from some viral infections. Powerful antiviral essential oils include Eucalyptus (Eucalyptus globulous), Ginger (Zingiber officinalis) and Black Pepper (Piper nigrum) (14,15).
Anti-inflammatory
Herbs that are anti-inflammatory in nature can help to calm swelling and redness, for example, in the case of a sore throat caused by infection or repeated coughing. Anti-inflammatory herbs include Lavender (Lavandula angustifolia) and Chamomile (Matricaria recutita). Whilst ingesting essential oils is not advised, taking an anti-inflammatory, aromatic herbal tea blend (if safe to do so) can be a brilliant way to support an aromatherapeutic inhalation treatment that focuses on other symptoms. Lavender (Lavandula angustifolia) and Chamomile (Matricaria recutita) are both excellent anti-inflammatory herbs that make great infusions and may be accompanied with a demulcent (soothes mucous membranes) herb such as Marshmallow root (Malva sylvestris) to help relieve a sore or irritated throat (16).
Decongestant, expectorant and mucolytic
Using expectorant (expels mucous), decongestant (clears airways) and mucolytic (breaks down mucous) essential oils in an inhalation blend can be an effective way to break down and expel excess mucous and relieve blocked noses and chesty coughs. Oils with these properties include Rosemary (Salvia rosmarinus) and Spanish marjoram (Thymus mastichina).
Safety note: Rosemary should be avoided with babies and children due to the risk of sleep apnea (19,20).
Febrifuge
Oils that can help to bring down a high temperature with their ‘cooling’ and anti-inflammatory actions are known as febrifuge and include Palmarosa (Cymbopogon martinii), a sweet, rosy-lemon scented oil, Peppermint (Mentha piperita), and Chamomile (Matricaria recutita). These oils can be included in a weak, topical blend with an appropriate carrier oil, such as Sweet almond (Prunus dulcis) and applied via a cool, damp flannel or via an ointment to the chest and neck area, and the forehead (steer clear of the eye area if using Peppermint, and make sure the dilution is -1%). You can ask your aromatherapist to make an ointment, cream or lotion for you (21,22).
Analgesic
Headaches, as well as body aches and pains, can really add salt to the wound when a cold or the ‘flu takes hold. Oils which are pain-relieving such as Lavender (Lavandula angustifolia) and Peppermint (Mentha piperita) are particularly useful for relieving pain when applied via an ointment or oil blend to the forehead or body at a safe dilution (23,24).
Emotional actions
It can be really helpful to bolster the oils used for treating the various physical symptoms listed above with those that work on the nervous system, and provide soothing, clarifying or uplifting effects. Most of us will have experienced a dip in mood or foggy-headedness which can often accompany a nasty cold or virus, and so treating these emotional symptoms alongside the physical ones is key to aiding recovery.
Sedative, nervine
It can often be helpful to include a nervine (calming) oil in a respiratory blend, or even better, make up a separate blend for bedtime which contains oils that are less stimulating than many of those mentioned above. Chamomile (Matricaria recutita), Lavender (Lavandula angustifolia) and Frankincense (Boswellia carterii) are all soothing in their actions and will help promote calm and a restful night’s sleep. Lavender in particular is sedative, so will encourage sleep. Chamomile is often recommended for insomnia and stress, and Frankincense is used for anxiety and depression, so these would also be lovely additions to a pre-sleep blend (25).
Clarifying, uplifting
In the morning, another approach is needed. Poor sleep, a stuffy nose and a headache can all lead to a feeling of “fuzziness” and a lack of clarity of thought. Therefore oils such as Pine (Pinus sylvestris), Lemon (Citrus limonum), and Bergamot (Citrus bergamia) are recommended in the morning. Their ability to clarify the mind and uplift the spirits make them ideal for feeling fresh and clear-headed (26).
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You’ll notice that some of the oils above appear multiple times; this is because they have a whole host of actions on the body and mind. Some of the most accessible and multi-functional oils have been included, but it’s always wise to do your own research and experiment (safely) with blending oils in a way that works for you. To help you get started, below are some suggested blends for two common winter bugs.
Please note that these blends are suggestions for adults who are otherwise in good health; please consult a professional aromatherapist before using essential oils to make sure it is safe for you to do so.
Cold & chesty cough blend (daytime)
(for inhalation in a room diffuser, or steam inhalation via a bowl of steaming hot water with a towel covering the head and bowl)
Ingredients:
3 x drops Rosemary essential oil (Salvia rosmarinus)
3 x drops Eucalyptus essential oil (Eucalyptus globulous)
3 x drops Pine essential oil (Pinus sylvestris)
Method:
Set a room diffuser for 30mins (don’t inhale directly), or inhale steam for 5-10mins via the steam-bowl method detailed above, taking regular breaks.
This is a great blend to inhale throughout the day to aid with symptoms of the common cold such as a blocked nose, chesty cough or foggy head.
‘Flu & fever blend (evening)
(this blend is for a massage oil)
Ingredients:
20ml Sweet almond oil (Prunus dulcis) or other suitable carrier oil.*
2 x drops Chamomile essential oil (Matricaria recutita)
2 x drops Palmarosa essential oil (Cymbopogon martinii)
2 x drops Lavender essential oil (Lavandula angustifolia)
*Check allergies to nuts or seeds before choosing a carrier oil.
Method:
Blend the essential oils into the carrier and stir for 30sec. Massage gently into the chest and neck area 30mins before sleep.
This analgesic (pain-relieving) febrifugal, cooling and calming blend makes a lovely massage oil. The massage itself will have additional soothing effects on the nervous system, and the oils will work synergistically to cool and calm the fever.
The art of blending essential oils
There are endless combinations of essential oils to choose from, but we hope that the guide and resources here will provide a foundation that will support you in deciding which oils, blends and methods of application will best support you with your respiratory health over the winter.
NB: you should always consult a qualified Aromatherapist/ herbalist before applying any essential oil to the skin and always dilute to the appropriate ratio before application. Never ingest essential oils, unless under the guidance of a qualified, licensed Medical Aromatherapist or Medical Herbalist.
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1. Unknown. The Reason for the Season: why flu strikes in winter. Science in the News. Published 2021. [online] Accessed: 26 November 2021. Available from: https://sitn.hms.harvard.edu/flash/2014/the-reason-for-the-season-why-flu-strikes-in-winter/
2. Smith H, Sweet C. Cooperation between Viral and Bacterial Pathogens in Causing Human Respiratory Disease. In: Brogden KA, Guthmiller JM, editors. Polymicrobial Diseases. Washington (DC): ASM Press. Published 2002. Chapter 11. Available from: https://www.ncbi.nlm.nih.gov/books/NBK2479/
3. Martin, I. Aromatherapy For Massage Practitioners. (1st ed.). Baltimore: Lippincott Williams & Wilkins. 2007. p265.
4,5,6. Albert M, Dy N, M.D. Feeser S, Winter Illness Guide. , at Johns Hopkins Community Physicians, Johns Hopkins Medicine. Published 2021. [online] Accessed 26 November 2021. Available from: https://www.hopkinsmedicine.org/health/conditions-and-diseases/winter-illness-guide
7. Caddy, R. Essential oils in colour (2nd ed.). Amberwood Publishing. 1997.
8. Shute, J. Synergism in essential oils and aromatherapy. Published 2021. Accessed 26 November 2021. Available from: https://aromaticstudies.com/synergism-in-essential-oils-and-aromatherapy/
9. Peppermint (Mentha Xpiperita). Taylor & Francis. https://www.tandfonline.com/doi/abs/10.1080/J157v07n02_07?journalCode=iher20. Published 2009. Accessed December 10, 2021.
10. Caddy, R. Essential oils in colour (2nd ed.). Amberwood Publishing. 1997.
11. Martin, I. Aromatherapy For Massage Practitioners. (1st ed.). Baltimore: Lippincott Williams & Wilkins. 2007. P267.
12. Caddy, R. Essential oils in colour (2nd ed.). Amberwood Publishing. 1997.
13. Martin, I. Aromatherapy For Massage Practitioners. (1st ed.). Baltimore: Lippincott Williams & Wilkins. 2007. p267.
14. Caddy, R. Essential oils in colour (2nd ed.). Amberwood Publishing. 1997.
15. Martin, I. Aromatherapy For Massage Practitioners. (1st ed.). Baltimore: Lippincott Williams & Wilkins. 2007. p.267.
16. Hoffmann, D. The holistic herbal (3rd ed.). Thorsons, Harper Collins Publishers. 2002. p.37.
17. Caddy, R. Essential oils in colour (2nd ed.). Amberwood Publishing. 1997.
18. Martin, I. Aromatherapy For Massage Practitioners. (1st ed.). Baltimore: Lippincott Williams & Wilkins. 2007. p.267.
19. Caddy, R. Essential oils in colour (2nd ed.). Amberwood Publishing. 1997.
20. Martin, I. Aromatherapy For Massage Practitioners. (1st ed.). Baltimore: Lippincott Williams & Wilkins. 2007. P.267.
21. Caddy, R. Essential oils in colour (2nd ed.). Amberwood Publishing. 1997.
22. Martin, I. Aromatherapy For Massage Practitioners. (1st ed.). Baltimore: Lippincott Williams & Wilkins. 2007. P.267.
23. Caddy, R. Essential oils in colour (2nd ed.). Amberwood Publishing. 1997.
24. Martin, I. Aromatherapy For Massage Practitioners. (1st ed.). Baltimore: Lippincott Williams & Wilkins. 2007. p.267.
25. Mojay, G. Aromatherapy for healing the spirit. London: Gaia. 2005. pp. 60, 74, 90.
26. Mojay, G. Aromatherapy for healing the spirit. London: Gaia. 2005. Pp. 52, 92, 110.
27. Unknown. Tips to Keep Your Lungs Healthy. Updated 6 October 2021. Accessed 29 November 2021. Available from: https://www.lung.org/lung-health-diseases/wellness/protecting-your-lungs
28. Unknown. How to boost your immune system – Harvard Health. Published 2021. Accessed 29 November 2021. Available from: https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system
29. Walker, M. How sleep can improve your immunity. Published August 2020. Accessed 29 November 2021. Available from: https://www.ted.com/talks/matt_walker_how_sleep_can_improve_your_immunity?language=en
