doTERRA BOGO June 2024 e-book

How to use

essential oils for winter wellness

Nature’s Gifts

In our modern, industrial world, we’re exposed to a variety of toxins in our daily lives through pollution, personal hygiene products, cleaning agents, and even our own food. We have even turned to synthetic answers to our health problems.

Though it has become normal, we don’t need synthetic chemicals to improve our lives or solve our problems. We can use what nature has already given us to live healthy, happy lives. Taken straight from the earth, essential oils allow us to capture the full power of nature and bring it into our homes, combating toxins and giving our bodies what they truly crave—gentle, natural solutions to our problems.

Building on ancient traditions, we now have the scientific research and technology needed to bring the power of nature to your family. Derived from nature, essential oils are natural solutions to support you and your family.

Renowned for their variety of uses and benefits and for providing solutions to every day problems, you can confidently lean into dōTERRA’s gifts of the earth to help elevate your wellness.

Boost wellness with essential oils

This education-based e-book has been designed as a resource for you to find out more about the practical usage of essential oils and how they can effectively be used to support health and wellness and protect you and your family from seasonal threats.

Each chapter features a new topic dedicated to providing useful information on how to use essential oils for winter wellness. You’ll also find handy tips and recipes, so you can get started right away, confidently supporting your family with new and exciting ways to incorporate essential oils into your daily routine.

Top 5 ways to use essential oils for winter wellness:

1. Ease symptoms

2. Improve sleep & immunity

3. Elevate emotional wellbeing

4. Clean and sanitise surfaces

5. Purify the air

1. Ease symptoms

Why choose essential oils?

Essential oils have the power to help ease the symptoms of many common health concerns. From digestive issues to cold and flu symptoms, they have become a popular solution for those wanting to experience and maintain good health.

In fact, pure and potent dōTERRA essential oils are often a viable natural alternative to other health practices because they can be tailored to fit specific preferences and needs. This means that rather than settling for a generic solution, you can be in control of your own health.

How can essential oils be used to ease symptoms?

Essential oils can help promote feelings of clear breathing. Research suggests that essential oils with chemical constituents alpha-pinene, limonene, and eucalyptol— among others—can help support respiratory health. These constituents are found in essential oils like Eucalyptus, Lemon, Peppermint and more. When used properly,

these essential oils (and others) are effective at promoting feelings of clear airways and easy breathing.

Peppermint, for example, has a strong cooling and soothing vapour, which can be especially helpful for creating the sensation of open airways. Peppermint essential oil is used in blends targeting easy breathing, like our dōTERRA Easy Air® Clear Blend.

Aromatic Use

Topical Use

Aromatic use allows us to experience essential oils through the air, most commonly through a diffuser.

Using essential oils aromatically is a popular application method for essential oils—it’s incredibly easy and allows you to start enjoying the aroma of an essential oil almost immediately.

To help ease wintery symptoms aromatically, choose single oils or blends, (such as dōTERRA Easy Air® Clear Blend) with expansive qualities. You can then add a couple of drops to the palms of your hands, cup over your nose and inhale deeply. Or, simply add to a diffuser to help soothe winter woes.

Internal Use

You can also apply essential oils topically—or on the skin to help ease symptoms. With topical application, the cooling and invigorating properties of essential oils can also help promote feelings of clear breathing. Applying oils to your chest will provide quick access to aromatic benefits and can even help create a cooling or soothing vapour that promotes feelings of clear airways and easy breathing. Some good oils to use for this include Eucalyptus, Cardamom, and Peppermint.

For children, dilute Eucalyptus essential oil and apply it topically to your children’s chests and backs. As they breathe deep, the essential oil will provide an invigorating vapour.

Some essential oils are safe for internal use, meaning they can be mixed with food or beverages and ingested to experience their benefits and help ease symptoms.

Lemon essential oil for example, would be great added to honey and hot water to help soothe a sore throat. Or, adding a drop of SuperMint™ Mentha Blend to your toothbrush could help re-invigorate your senses and freshen your mouth after a bout of illness.

Tips, tricks & recipes to help ease symptoms

Let’s talk about the best ways you can use essential oils to ease your symptoms and promote winter wellness. Diffusing essential oils is one of the simplest ways to take advantage of the aromatic benefits of essential oils. Creating easy DIYs with simple ingredients is also a great way to enjoy the benefits of essential oils and reduce the severity of your symptoms. And, you’ll save money at the same time.

Try these diffuser blends and DIYs to help ease symptoms:

Soothe & Support

drops Eucalyptus drops SuperMint™ drops Tea Tree drops Lavender

Breathe Easy Blend

drops Easy Air® drops Lime drops Eucalyptus

Winter Wellness Roller drops Clearify® drops On Guard®

Add to a 10mL roller bottle and top up with Fractionated Coconut Oil. Roll on the chest and up your spine when seasonal threats are high.

Chest Balm

drops Easy Air®

drops On Guard®

drops Lime

drops Eucalyptus

1/2 cup of solid coconut oil

1/2 cup of shea butter

Glass jar or steel container to store

Add a few inches of water to a small saucepan and bring to a simmer. Turn down and add the jar into the pan with the coconut oil and shea butter. Stir gently until all ingredients are melted. Carefully take the jar out of the pot and place on a bench. Allow to cool slightly and then add in your essential oils. Once the balm is fully cooled and set, affix the lid. Rub onto your chest as needed to help promote easy breathing.

Sore Throat Spoons

drops On Guard®

drops Frankincense

drops Lemon drops Wild Orange

1/3 cup of honey

1/3 cup of coconut oil [melted]

Glass jar to store

Place all the ingredients in the jar and mix/blend until well combined. Once solution has started to solidify, give it another stir to make sure it’s well combined. Store in the fridge. Take ½ tsp on a spoon as needed to soothe a sore throat, 2-3 times a day. Can also be served in warm water.

Steam Treatment

Place essential oils in the back corner of your shower to help open your airways and start the day in a good mood. 2-4 drops of each oil.

Combo suggestions:

Easy Breathing

• Easy Air® and SuperMint™

• Clearify® and Lemon

Cough or Congestion

• On Guard®, Eucalyptus and Lime

Achy Muscle Support

Add a few drops of SuperMint™ Mentha Blend to Fractionated Coconut Oil to support tired muscles. Or, rub over your stomach to support healthy digestion.

Uplift your mood and open your airways by placing essential oils on the floor of your shower to start your day.

2. Improve sleep & immunity

Why is sleep so important to your health?

During sleep, your body is hard at work rebuilding and repairing itself. It’s mending blood vessels, balancing hormones, and maintaining or even boosting the immune system.

Good sleep is one of the most essential elements of a healthy life. Unfortunately, sleep is one of the most undervalued parts of modern schedules. In this busy world, it’s all too easy to sacrifice sleep to other pursuits like work and family responsibilities, social time, and even technological distractions.

Research shows the time you spend sleeping is crucial to brain function, emotional wellbeing, and other vital health areas.

Sleep plays a vital role in health and wellbeing throughout your life, so it’s worth prioritising.

How can essential oils be used to improve sleep?

Essential oils are an incredible, natural tool to help you sleep. There are many different ways they can be used to benefit sleep and a couple of key reasons why they’re effective.

Sleep Hygiene

Positive Associations

You may have heard of the term sleep hygiene. It refers to the bedroom environment and daily routines that promote consistent, uninterrupted sleep. It includes things like keeping a stable sleep schedule, making your bedroom comfortable and free of distractions, following a relaxing bedtime routine and more.

Using essential oils daily as part of your sleep hygiene routine can be an extremely powerful way to enhance your sleep. This is because when any ritual is used regularly and consistently your body begins to recognise what’s happening and knows its time for sleep. The sights, sounds, smells, and rituals of your routine can help your body and brain relax.

Chemical Components

Another way essential oils are effective at helping you fall asleep is through what’s called a positive association. When you want to use the power of aroma to help you sleep, you can simply anchor the aroma of certain essential oils with your bedtime routine. Once established, aromatic cues from the oils send signals to your brain that it’s time to sleep. This practice can dramatically improve not only the time it takes for you to fall asleep, but the quality of sleep you get once you drift off.

Certain essential oils contain particular chemical constituents that are beneficial to relieve tension and promote relaxation and calm. Lavender is one of the best-known essential oils for sleep and its benefits are at least partially due to the chemical component linalool, which is known for its ability to soothe body and mind.

There are numerous other essential oils that contain the same, relaxationinducing chemical elements as Lavender or other chemical constituents that are equally as good at creating a tranquil and relaxing environment.

Tips, tricks & recipes to help you sleep

Let’s talk about the best ways you can use essential oils for a better night time routine. Diffusing essential oils is one of the simplest ways to take advantage of their aromatic benefits, particularly at bedtime. Placing a diffuser near your bed allows you to easily experience the calming, relaxing aromas of essential oils as you create the perfect night time environment.

Try this diffuser blend at bedtime:

Sleepytime Diffuser Blend drops Easy Air® drops Lavender drops Eucalyptus

If you want a relaxing essential oil experience to get your mind and body ready for sleep, why not make these easy recipes part of your routine:

• Add your favourite, soothing essential oils to a warm bath.

• If you prefer a shower before bed, simply add a few drops of a calming essential oil to the floor of your shower, avoiding the water stream.

• Massage a relaxing essential oil to the soles of feet before bed–this one is perfect for the kids!

• Promote a quality night time environment by applying essential oils to pillows and bedding.

Other essential oils perfect for bedtime:

There are many ways to incorporate essential oils into your bedtime routine, just find what works for you.

Unwind Linen Spray featuring Easy Air®

Combine a few drops of Easy Air® Clear Blend and Lavender essential oil with a few ounces of water in a spray bottle.

Spritz the combination over your bedding or pillow before going to bed. As you lie down, you’ll be surrounded by the relaxing aroma.

3. Elevate emotional wellbeing

Why is emotional wellbeing so important to your health?

Our emotional health is inextricably linked to our overall wellbeing. Good mental health not only positively affects our physical health but, according to research, it can actually help prevent serious health conditions such as heart attack and stroke.

How can essential oils be used to improve your emotional wellbeing?

Certain essential oils are renowned for their ability to positively influence emotional wellbeing. They can help you cope with stress and anxiety and support more balanced moods and emotions. Because of dōTERRA’s strict testing and quality control standards, you can rely on the purity, potency and power of the oils and lean into their benefits for your emotional health.

Uplift & Energise

By creating a custom atmosphere with your favourite oils, you can truly transform any space and—as a result—your mood and emotions. Let’s say, for example, you wake up on a Monday morning, not ready to face the week. Instead of settling into that state-of-mind for the day, you could diffuse the bright aroma of Lime or Grapefruit essential oils in the morning. As the uplifting scent of either of these essential oils fills your bedroom, you’ll have created a cheerful, energising atmosphere to better prepare for your day.

Let’s say you’ve had a long, frustrating day. You’ve been overwhelmed by errands and a never-ending to-do list, the kids are fighting, or maybe there’s some stress from an impending deadline at work. Diffuse a calming aroma— maybe Lavender or Roman Chamomile— to promote a tranquil atmosphere. As the soothing aroma of these kinds of essential oils fill the space around you, you’ll soon find yourself in a calm space that can help re-centre your day or evening.

Certain essential oils have specific chemical elements that help promote a generally calming, relaxing, grounding, energising, or soothing environment, while others are known for their balancing and grounding effect on the emotions. These oils are often used to enhance mindfulness and meditation. Oils like Frankincense and Buddhawood may even have the power to help you reach another level of consciousness and have spiritually awakening properties, depending on how open the user is to the possibility.

Soothe & Calm

Balance & Ground

Tips, tricks & recipes

to help your emotional wellbeing

Let’s talk about the best ways you can use essential oils to create a positive environment and uplift your mental wellbeing so you can stay well, longer. Diffusing essential oils is one of the simplest ways to take advantage of the aromatic benefits of essential oils. Creating easy DIYs with simple ingredients is also a great way to enjoy the benefits of essential oils and keep you feeling happy and well. And, by making your own, you save money at the same time.

Lift your spirits with these energising diffuser blends and DIYs:

Tangy Twist drops Lime drops dōTERRA Purify® drops Lemon

Citrus Harvest drops Grapefruit drops Rosemary drops Lime

Bath Bliss

Craving some self-care? Try adding these essential oils to a warm bath to create a comforting atmosphere that is great for your emotional wellbeing: drops Easy Air® drops Lavender Peace™ drops Eucalyptus

Not only does a warm bath soothe the body after a long day, but essential oils will provide a luxurious aromatic experience. Just place a few drops of each essential oil in a prepared bath— possibly combined with Epsom salts—and soak away the day.

Relaxation foot soak

If you don’t have a bathtub or enough time to soak, consider a foot soak with essential oils.

All you need to do is partially fill a tub or basin with warm water, add a few drops of essential oils such as Lavender, Easy Air® or Eucalyptus.

Let your feet soak for 15 minutes at the end of a taxing day.

It’s that easy!

4. Clean & sanitise surfaces

Having a sanitary space is necessary for a healthy lifestyle.

While cleaning is cathartic for some, for others it’s a chore. But no matter how you feel about cleaning, it’s an unavoidable part of life.

Having a sanitary space is necessary for a healthy lifestyle and can even prevent certain health issues.

If cleaning with natural, non-toxic ingredients is important to you, then dōTERRA essential oils can provide a simple yet powerful way of keeping things clean—naturally!

Why clean with essential oils?

Essential oils are natural and safe to use around the family.

One of the most appealing aspects of cleaning with essential oils is they come from natural sources and can be safely used around the entire family when applied properly. Essential oils occur naturally and are extracted by cold pressing or steam distilling certain parts of plants. All dōTERRA essential oils go through rigorous testing protocols to ensure they’re pure and natural, with no contamination or adulteration. Because of this, when you clean with dōTERRA products, you can be confident you’re employing the power of nature in your home and not synthetic substitutes.

Essential oils can serve as effective cleaning agents because they’re potent and powerful. Many essential oils contain cleansing properties because of their chemical makeup. Every essential oil has a unique molecular composition that creates its benefits. When you use essential oils for cleaning, you’re relying on their natural chemical components to provide cleansing and purifying power. Because of the way essential oils are extracted from plants, they’re extremely potent. This potency is part of what makes them so excellent for household cleaning, as it only requires a small amount to see big results.

Essential oils provide a natural alternative to cleaning products with dangerous chemicals.

Some cleaning products on the market are full of powerful yet potentially dangerous chemicals that may put your family at risk when used in the house. The beauty of using pure essential oils for cleaning is they only contain the natural chemical components found within the plant, so when used in proper quantities, they’re safe for your home and family. If you have small children or just want to ensure your family isn’t being exposed to unnecessary toxins and chemicals every day, essential oils provide a safe, natural solution for keeping your space clean.

Essential oils are versatile and affordable.

One major benefit of cleaning with essential oils is they’re so versatile. A single product can help clean sections of the home or be used for several difficult cleaning tasks. Typically, it requires an entire cupboard of different cleaning products to keep the entire house clean. But often, one essential oil can be used for a variety of jobs, from cleaning the kitchen to the bathroom, refreshing the air, getting rid of sticky messes, helping with laundry, and more. Essential oils can also be used to make your own cleaning agents, tailoring each to your personal cleaning preferences or needs.

Remember, the potent nature of essential oils makes it so you won’t need a lot of it to complete a cleaning task. When it comes to cleaning with essential oils, a little goes a long way, which is why many people find them to be a cost-effective solution as well!

Essential oils provide lovely aromas while you clean.

Perhaps one of the greatest appeals of cleaning with essential oils is you have the added benefit of enjoying beautiful aromas while you clean. Many cleaning products have strong, artificial, or unpleasant smells because they’re full of synthetic chemicals and other unnatural ingredients. But when you use essential oils to clean, you can smell their lovely natural aromas, which can last up to a few hours. Using essential oils with uplifting, refreshing, and invigorating scents will make your home feel extra clean.

Tips, tricks & recipes for cleaning with essential oils

Let’s talk about the best ways you can use essential oils to create a clean and sanitised home environment. Diffusing essential oils is one of the simplest ways to make your home smell fresh and clean, but creating easy DIYs with simple ingredients is also a great way make the most of the cleansing and sanitising qualities of certain essential oils. And, by making your own, you save money too.

Here are some ideas to help you incorporate essential oils into your cleaning routine:

Happy Home

drops Easy Air® drops On Guard® drops Grapefruit

On Guard® Floor Cleaner featuring On Guard® Cleaner Concentrate

Replace your floor cleaner with On Guard® Cleaner Concentrate. Simply mix 2 tablespoons in a bucket of warm water with 5 drops of Lemon essential oil and 5 drops of dōTERRA Purify® Refreshing Blend. Wash as usual.

Brush Cleanse

Clean makeup brushes with a gentle, low-tox cleaning solution that preserves natural bristles and effectively cleans and sanitises.

Simply squirt a small amount of On Guard® Cleaner Concentrate into a bowl of warm water. Clean brushes, rinse and dry.

No Fear Toilet Cleaner

Dilute On Guard® Cleaner Concentrate with water and use in place of your normal toilet cleaner.

1 tablespoon per 500mL of water.

Natural Fabric Softener

Fill your fabric softener compartment with white vinegar.

Add 4 drops each of dōTERRA Purify®

Refreshing Blend and Eucalyptus essential oil or 4 drops each of On Guard® and Lemon essential oil.

Cleaning Wipes

Roll of paper towel

Container with a lid, large enough to fit roll of paper towel

x12 drops On Guard®

x8 drops dōTERRA Purify®

x8 drops Lemon

1 tablespoon On Guard® Cleaner Concentrate

2 cups boiled and cooled water

Mix all the wet ingredients in the container. Place the towel inside the container and let it soak up the wet ingredients.

After a few minutes push down the paper towel and seal with the lid.

Once the water is absorbed, pull the core out of the paper towel and you are good to go!

Clean surfaces as required.

5. Purify the air

Essential oils are incredible at offering immediate benefits, such as promoting a calm and stable environment, contributing to an uplifting or energising atmosphere and freshening the air. Aromatic use can transform the world around you and help purify the air.

Try these diffuser blends to help purify your space:

Using essential oils with your children

Perhaps the most important safety guideline when it comes to essential oils and children is ensuring your child only uses them under adult supervision. When using essential oils with your kids, start small—less than what you’d use on yourself—and then give your children ample time to experience the benefits of the essential oils before applying more. If you have any specific health conditions or concerns, consult your doctor.

The best way to protect a child’s delicate skin when using essential oils topically is to dilute before application. Diluting an essential oil with a carrier oil like Fractionated Coconut Oil before applying it to your children’s skin will help reduce the risk of sensitivity.