Natural Living Essentials For Stronger Heart by drtalks

DR. Z’S HEALTHY HEART LIFESTYLE GUIDE

Natural Living Essentials for a Stronger Heart

by Dr. Eric Zielinski

All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted by any means – electronic, mechanical, photographic (photocopying), recording, or otherwise – without prior permission in writing from the author.

The products and statements in this book have not been evaluated by the United States Food and Drug Administration (FDA) and are not intended to diagnose, treat, cure or prevent disease. All information provided in this book is for informational purposes only, and is not intended as a substitute for advice from your physician or other health care professional. You should not use the information in this book for diagnosis or treatment of any health problem.

Learn more information at: NaturalLivingFamily.com.

The Healing Power of Essential Oils

More than 150,000 copies sold, Dr. Z’s national bestseller is the #1 rated essential oils book in the world. This soup-to-nuts guide to mastering essential oils features 150+ recipes and expert formulations, equipping you with the knowledge to build daily rituals that fit your unique needs— and lead to amazing results!

Essential Oils Recipes: A 52-Card Deck for Healing and Home: 50 Recipes

Harness the healing power of essential oils with this deck of 52 cards with simple recipes for natural remedies and household use, from the bestselling authors of the Healing Power of Essential Oils

FREE MASTERCLASS

Unlock the Healing Power of Essential Oils & Transform Your Health, Save Money, and Avoid Costly Mistakes!

Join Dr. Z for an exclusive LIVE event and discover the clinically-proven power of essential oils for natural healing, easy DIY remedies, and expert tips to save over $2,500 annually on doctor’s bills and home products you use everyday—take control of your health today!

BONUS: Sign up today & get Dr. Z’s eBook about Lavender and discover why it’s the most healing oil in the world!

Can One Single Drop of Essential Oil Offer 100+ Health Benefits?

30,500+ Studies Say, “Yes!”

…and this is exactly what Dr. Z is going to teach you during this LIVE event!

REGISTER TODAY

Great up-to-date information for healing

My heartfelt gratitude for your commitment to bringing us up to date information for healing, non-toxic DIY items, delicious recipes, spiritual encouragement and EO benefits. I am pretty new to EO’s (about a year ago I began to learn from you) and was recently able to buy a super starter kit. It has been amazing and I can’t wait to use your DIY formulas!!!!

DAWN L.

Spiritual Disclaimer

Please note that I am a Christian and it is from this perspective that I present the information that is in this book. Amongst other things, this means that I will refer to “God,” not the “Universe.” This also means that I may reference Biblical teaching and ancient proverbs that I have found to be helpful and applicable today.

Sometimes people get offended by the words that I use, or the spiritual references that I make. Please don’t fall into this trap.

As a trained public health researcher and world-renowned essential oils educator, you can trust that the information presented in these pages is solid, evidence-based and that it will help you.

I do not judge people that don’t share my faith and I am committed to helping everyone (regardless of who they are or what they believe) benefit from my experiences. In fact, I whole-heartedly believe this is my mission in life and why God put me on this planet.

You see, there I go referencing “God” again. ;)

A Note About Faith

Personally, I have found that my faith has been vital to helping me overcome sickness and disease - as it has for the thousands of people that we have helped get well.

Being a Christian, it’s impossible for me to separate my personal beliefs from my actions and lifestyle habits. As a researcher, I am intrigued to see how clinical trials and science continues to uncover the role that prayer, positive thinking and faith play in the healing journey.

My dear friend and Integrative Oncologist, Dr. Tony Jimenez often says that “cancer is an emotional disorder.” The same can be said of all chronic, long-standing disease like gut disorders, autoimmunity, arthritis, fatigue and insomnia.

It is with this in mind that I present to you the information in the Introduction and scattered throughout this book where you will discover eternal truths that will provide you with hope, inspiration and may even shed some light on things if you are willing to take a dive into the spiritual side of healing with me.

Preface

Heart Health Made Simple: Natural Living Steps to Protect and Strengthen Your Heart

Your heart is the engine of your body—working tirelessly to keep you alive, active, and thriving. But in today’s fast-paced world, it’s easy to overlook how everyday choices impact your heart health. From the food you eat to the products you use, even seemingly small decisions can influence your risk of heart disease, heart attack, and stroke.

The good news is that you have more control over your heart health than you might think. By making simple, intentional changes to your lifestyle, you can strengthen your heart, reduce your risk of cardiovascular problems, and improve your overall well-being.

This eBook is your guide to practical, natural, and effective strategies for supporting your heart. Through natural living approaches that include weight management, exercise, stress reduction, quality sleep, and heart-nourishing nutrition, you’ll learn how to take charge of your health—one step at a time.

Why Focus on Heart Health?

Heart disease remains the leading cause of death worldwide, but it doesn’t have to define your future. Research shows that adopting heart-healthy habits can significantly lower your risk, regardless of your age or background. It’s not about drastic changes— it’s about building sustainable routines that work for your lifestyle and family.

This eBook is inspired by the latest science and timeless wisdom, weaving together natural remedies, easy-to-follow tips, and practical advice to empower you to make heart health a priority.

What You’ll Discover Inside this Book

Inside, you’ll find actionable steps and inspiring ideas tailored to every aspect of a heart-healthy lifestyle:

1. Weight Management: Achieve and maintain a healthy weight through practical tips, essential oils, and mindful habits.

2. Exercise and Fitness: Explore the benefits of outdoor activities like gardening and forest bathing for boosting heart health and reducing stress.

3. Stress Management: Learn how essential oils, affirmations, and natural remedies can help you manage stress and anxiety effectively.

4. Rest and Recovery: Discover how sleep impacts your heart and how to create restful routines using essential oils and DIY solutions.

5. Heart-Nourishing Nutrition: Unlock the power of essential oils, olive oil, and black seed oil to support your cardiovascular system naturally.

A Journey Toward Better Health

This isn’t about perfection. It’s about progress—taking small, meaningful steps to nurture your heart and improve your quality of life. Whether you’re just starting your health journey or looking to deepen your commitment to natural living, this eBook provides the tools and guidance you need to succeed.

Your heart is worth protecting, and your life is worth living fully. Let’s embark on this journey together and discover the natural, practical ways to build a stronger, healthier heart for yourself and your loved ones.

As always, praying that you and your loved ones experience a heart healthy, abundant life!

~ Dr. Z

Introduction

The heart is the powerhouse of your body, and it’s essential to nurture it through simple (and affordable ) heart healthy lifestyle changes that really work. These natural living strategies can help you manage blood pressure, reduce your risk of heart disease, and support your cardiovascular system—and most don’t cost a penny!

I’m sure you’ll agree that taking care of your heart is one of the most important things you can do for your overall health, which is why I am excited to show you some budgetfriendly ways to do this!

Weight Management (the Right Way)

When it comes to heart health, weight management is at the core of your well-being and minimizing risks for heart disease. Maintaining a healthy weight has a profound effect on your blood pressure, blood cholesterol levels, and your risk of metabolic syndrome.

But preventing cardiovascular disease is not just about counting calories; it’s about nourishing your body with the right foods and incorporating the right types of exercise and natural remedies into your daily life.

An active lifestyle that includes regular exercise plays a critical role in managing a healthy body weight, which if one of the top factors for heart disease. It doesn’t have to mean spending hours in the gym—simple activities like walking, swimming, gardening, or High-Intensity Interval Training can significantly improve circulation and reduce the risk of hypertension. Even small changes, like taking the stairs or going for a brisk walk every day, can have a lasting impact on your cardiovascular health.

When it comes to food, a heart-healthy diet focuses on fresh, whole foods that are nutrient-dense. Think healthy foods like leafy greens, omega-3-rich and wild-caught fish like salmon, and fiber-packed fruits and vegetables. These bioactive foods provide the antioxidants, healthy fats, lean proteins, and essential vitamins your heart needs to thrive.

Avoiding processed foods, excess sugar, and refined carbs will also help lower the risk of inflammation and improve circulation.

Avoiding excessive fat is also key.

Yes, it’s a fact, it has been well established in the medical literature for decades that high-fat diets damage your heart and decrease insulin sensitivity — a precursor to diabetes, heart disease, fatty liver, chronic inflammation, and a slew of metabolic conditions.

This doesn’t mean that you have to be a vegetarian or vegan to enjoy a long, heart healthy abundant life. Just stick to lean meats and proteins.

Fresh Air and Sunshine for Vitamin D

In our busy, modern world, we often overlook the simple things that nurture our bodies and decrease the risk of heart attack—like fresh air and natural sunlight. But these things are crucial for heart health. Vitamin D, which is produced when your skin is exposed to sunlight, is essential for regulating blood pressure and reducing inflammation—two key components of cardiovascular health. Getting outdoors as part of your daily routine could be important.

Spending time outside isn’t just about getting Vitamin D, though. Being outdoors, especially in natural environments, can improve mood, reduce stress, and support overall heart health. Whether you’re gardening, walking through the park, or just sitting outside and soaking in the sunshine, it’s important to make time for these outdoor moments. If you find yourself indoors more often than not, consider stepping outside for 10–15 minutes of sunlight exposure each day (even when it’s cold outside!). It’s a small habit with big benefits for a heart-healthy life.

Forest Bathing and Organic Gardening

Another natural practice that has gained attention for its heart health benefits is forest bathing—a simple yet powerful way to connect with nature. Studies have shown that spending time in forested areas can lower your blood pressure, reduce your heart rate, and decrease levels of the stress hormone cortisol. The calming effects of nature are not just a feel-good experience; they’re backed by science.

Forest bathing, also known as “Shinrin-yoku” in Japan, is more than just a walk in the woods. It’s about slowing down, breathing deeply, and absorbing the sights, sounds, and smells of the forest. The act of being present in nature helps reduce inflammation and oxidative stress, both of which are linked to heart disease. So, make time to get outside, breathe deeply, and allow the natural world to minimize the risk of coronary heart disease and other health issues.

Gardening is much the same in its ability to help regulate stress levels and is considered a low to medium-level activity. According to a recent study in the British Journal of Sports Medicine, people who engaged in these kinds of activities had a 37% reduction in risk of death from heart disease. And of course, enjoying healthier organic produce from your own yard is a huge benefit! Heart health is just one small part of the health benefits from gardening.

Managing Stress Differently

In today’s fast-paced world, stress is unavoidable, but its effects on your heart don’t have to be. Chronic stress is a major risk factor for high blood pressure and heart disease, but the good news is there are simple ways to manage it naturally.

Healing Scripture affirmations are one of the most powerful tools for stress relief. Speaking and meditating on positive, faith-filled verses can encourage inner peace and help you manage stress. Verses like “I will keep him in perfect peace, whose mind is stayed on You” (Isaiah 26:3) remind us of the calming, reassuring power of faith as we stay focused on the God’s presence in our lives.

In addition to Scripture, aromatherapy can also play a significant role in stress reduction. Essential oils like lavender, bergamot, and clary sage have been shown to reduce anxiety and help regulate blood pressure. Consider diffusing a calming blend of these oils in your home or applying them topically with a heart-healthy carrier oil like black seed oil to promote relaxation and reduce stress-induced hypertension.

Quality Sleep – The Unsung Hero of Heart Health

Lack of sleep can be another crucial but often neglected factor in heart health. Getting enough hours of sleep each night is vital for regulating your blood pressure and supporting overall cardiovascular function. When you’re sleep-deprived, your body experiences increased stress, which can raise blood pressure and put unnecessary strain on your heart.

Aim for 7-8 hours of quality sleep each night. Make your bedroom a sanctuary for rest—keep it cool, dark, and quiet. Avoid electronics and heavy meals before bed, and try to establish a calming bedtime routine to signal to your body that it’s time to unwind. Quality sleep isn’t just about a number—it’s also about restfulness, so be mindful of your sleep environment to ensure you’re getting restorative rest.

Learn how essential oils for sleep can help you, including this sweet dreams sleep spray. Getting enough sleep and decreasing the stress hormones in your body will help you minimize the risk of heart disease and won’t cost you an extra cent!

Avoid Harmful Substances & Toxic Chemicals

Protecting your heart from coronary artery disease and other chronic diseases means protecting your body from harmful substances like smoking, excessive alcohol, and environmental toxins. Smoking is a major cause of heart disease, as it damages blood vessels and lowers oxygen levels in the blood. If you smoke, quitting is the best thing you can do for your cardiovascular health.

Limiting alcohol consumption is also important. Even moderate drinking can raise blood pressure and contribute to heart failure. If you drink, be careful—no more than the occasional glass of wine (or two) at dinner or special events.

But even more surprising, are hidden heart disease risk factors hanging around your home; toxic household cleaners and body care products. The research is astonishing but clear – the chemicals body care products and chemicals in household cleaners play a role in heart health. Eliminating “forever chemicals” and choosing natural ingredients is one of the easier healthy choices you can make for your heart.

This cannot be overstated and is well worth the time to master—reducing your exposure to heart-killing toxicants is key to enjoying a long, heart healthy, abundant life.

In the words of the European Environment Agency, “Toxic chemicals like heavy metals, organic solvents, polycyclic aromatic hydrocarbons (PAHs), Benzene, PFAS and pesticides can affect cardiovascular health. We do not have enough data to calculate the overall contribution of our chemical exposure to cardiovascular disease in Europe, but we know that reducing our exposure to certain types of chemicals, like lead, can help reduce cardiovascular risk.”

It’s as clear as day and the onus is on us to make sure we’re doing our best to reduce our exposure to these toxicants.

Essential Oils for Heart Health

When it comes to supporting heart health, essential oils can be a valuable tool in your wellness routine. Certain oils have been shown to reduce stress, lower blood pressure, and improve circulation, all of which are essential for maintaining a healthy heart.

Lavender, ylang ylang, clary sage, and bergamot are some of the top essential oils known for their heart-supportive properties. Lavender helps reduce stress and anxiety, which can lower blood pressure. Ylang ylang helps to relax the heart and improve blood circulation, while clary sage supports emotional balance and improves circulation. Cinnamon essential oil has research surrounding its ability to help balance high blood sugar levels.

When using essential oils for heart health, it’s important to dilute them with heart-healthfriendly carrier oils. One excellent choice is black seed oil, which has anti-inflammatory and antioxidant benefits. This carrier oil helps improve circulation, reduce oxidative stress, and support overall cardiovascular health, making it the perfect base for your essential oil blends.

Accepting heart disease risk factors in your life doesn’t have to be a given, even if you have a family history of chronic heart disease. By adopting these lifestyle changes— managing a healthy body weight, choosing heart-healthy foods, reducing stress, spending time in nature, and using essential oils—you can make a profound difference in your cardiovascular health.

The key is to take small, sustainable steps that fit into your lifestyle. Over time, these changes will not only benefit your heart but your overall quality of life. Start today by incorporating these simple practices to minimize risk of heart disease, and watch your heart—and your life—transform for the better.

SECTION ONE Weight Management

Weight Loss Tips to Help You Reach Your Ideal Body Shape

The most important weight loss tips are probably not what you think they should be, and you may be surprised to learn that weight gain isn’t about food!

As God said “My people perish for lack of knowledge,” and nowhere is this truer than with obesity and weight gain. Fortunately, we can change things. There’s no reason to lose hope!

Why You Should Lose Weight

So whether you eat or drink or whatever you do, do it all for the glory of God. ~ 1 Corinthians 10:31

First, it’s important to know your why – i.e. the reason why that motivates your behavior to lose weight or shed body fat. Once we do this, we’ll be prepared to set up some actionable steps that can help you overcome some struggles you may be having

The effects of being overweight and obese are endless. Weight loss is one of the biggest challenges Americans face. The Centers for Disease Control and Prevention says, “Obesity-related conditions, including heart disease, stroke, type 2 diabetes, and certain types of cancer, are some of the leading causes of preventable death.” Obesity is the leading cause of preventable death, second only to smoking.

Being overweight can cause economic and psychological pressure. Sadly, obese people are discriminated against on a regular basis. The airline industry requires obese passengers to purchase two seats, and the Boy Scouts of America recently banned obese children from attending Jamboree summer camps. Plus, there is an increasing amount of “fat” jokes on TV and movies, which make it socially acceptable.

Here are three good reasons to lose weight:

1. For God – Our bodies are temples of the Holy Spirit and the Bible says that we are to present them as living sacrifices to God. We should be healthy, happy, and strong to overcome life’s challenges. Have you ever wondered about the Golden Rule? How can you love others if you do not love yourself? To be a Christian and treat others well, you need to love yourself so that you can love others.

2. For Yourself – It is your God-given inheritance to live an abundant life and feel confident in who you are and what you look like. You must love yourself without reservations.

3. For Your Family – You want to always be present with your loved ones with clarity of mind and energy. You can share more memories with them when you live a longer life.

3 Reasons Why You’re Not Losing Weight

Next we need to discuss some reasons why you’re not losing weight.

Contrary popular advice, according to the NHS, calorie restricting diets should be avoided. Instead, it is suggested that you take a balanced eating approach when attempting or struggling to lose weight. Furthermore, exercise like burst training can help tremendously.

Calorie restricted diets, on the other hand, make your body break down its own muscle so that you have enough energy to live day to day. Naturally, when this happens, your BMR is lowered because your muscle mass decreases, and this only slows down your metabolism. This is why many people will gain weight immediately after stopping a calorie restricted diet.

Everyone aims for an abundant life, and this is all about balance. Balance is something that most Americans need to work on. Just look at how most people spend their days and what they allow to enter their bodies by way of food and drink and you’ll see reasons why they are not losing weight.

Here are three of the primary reasons people cannot lose weight and/or cannot keep it off.

1. HORMONE IMBALANCE AND TOXICITY

Hormone imbalance and toxins from the environment are intricately intertwined. This is one of the reasons that chronic disease (like diabetes and obesity) has been linked with toxic overload. One of the most alarming examples of this was observed and discovered by the American Diabetes Association.

Researchers looked at the connection between insulin resistance and organic pollutants. Adult volunteers were tested in the 2016 study, and it was found that 80 percent or more of the volunteers had low levels of six POPs (persistent organic pollutants) in their blood streams.

Oxychlordane was one of the six POPs found in the bloodstream. This is actually an insecticide that is used for citrus crops and corn crops. It is used on domestic gardens and lawns as well. All six POPs also had diabetes strongly associated with them.

It was found that POP exposure puts people at risk for a higher body mass index and waist circumference. This perpetuates the idea that diabetes and the obesity cycle is definitely occurring in America today and has been at its worst for the last 20 years.

The Lancet, a world-renowned journal, recently published results from this study. The results were “a surprise for many people working in diabetes research, because most studies to date have focused on the effects of genetics and the westernization of dietary habits and lifestyle, while ignoring the potential effect of xenobiotics.”

The article also suggested that, “more than 90 percent of POPs comes from animal foods in the general population without occupational or accidental exposures.”

This is why it is so important to choose your meats wisely. Ultimately, you are eating what the animal did. That’s why you should choose grass-fed beef that is organic and has cancer-fighting properties when you can. If you don’t, you’ll be eating POP-ridden trash feed that has been genetically modified and used to fill up the animals that you eat for dinner.

In addition, watch out for where your kids play. Often, parks and schoolyards have pesticides and POPs sprayed on them. These organophosphates, say the Greater Boston Physicians for Social Responsibility, disturb growth hormones and the neurotransmitter balance in the body. They have been linked to ADHD and autism and many other neurodevelopmental disorders.

Here’s a good rule to follow: if the grass that your kids are going to play on looks lush, green, and perfect, it’s probably been sprayed with pesticides and toxins, so don’t allow them to play there.

2. POOR DIGESTION

In order to properly keep off the pounds, you must have an optimal functioning digestive system. The digestive system is responsible for the nutrients being absorbed into your body and for waste removal. Of course, poor digestion has also been linked to numerous problems, including toxic overload, diarrhea, not losing weight, and constipation. Here are some specific diseases that have been linked to excess BMI and poor health:

● Yeast overgrowth, especially Candida

● Food allergies/sensitivities

● Celiac disease/gluten intolerance

● Leaky gut

Certain causes of bad digestion include eating lots of processed and unhealthy fats, living a stressful life, and living a sedentary lifestyle. Additionally, there’s another common marker for poor digestion: antibiotic use. This has been linked to dysbiosis, yeast infections, and constipation.

Antibiotic use is on the rise. In fact, four out of five U.S. citizens have been prescribed antibiotics. This means that antibiotic prescriptions make up 17 percent of all prescriptions on the market today.

The so-called benefits that antibiotics offer do not mean that they are worth it when you look at the countless risks that have been associated with them. It is much better to take a natural approach to healthcare before resorting to antibiotic use.

3. INFLAMMATION

Nearly every chronic disease is linked with inflammation, which means that it is essentially America’s number one silent killer. It’s the main reason why reducing inflammation is one of the five primary targets of the Healing Foods Diet.

As far back as the 1990s, it was found that inflammatory peptides like TNF-alpha and leptin (both hormones) are secreted from adipose cells. Since that time, there has been substantial research looking at the connection between low-grade systematic inflammation and obesity.

“Meta-information” is the phenomenon that represents this connection. University of Ulster, UK researchers have been examining this phenomenon and have found that inflammation goes down when obese people and overweight people lose weight.

They published an article in Nutrition Research Reviews which showed that those people who lost 10 percent of their body weight had the best improvements in inflammation. The researchers also found that lowering inflammation itself has great positive effects on weight loss. Consider making healthy switches like coconut oil for inflammation control and weight loss.

Is There Such a Thing as a Slow Metabolism?

The NHS (National Health Service) of the United Kingdom says that your metabolism is: “All the chemical processes that go on continuously inside the body to keep you alive and your organs functioning normally, such as breathing, repairing cells and digesting food.”

Your BMR or basal metabolic rate is the minimal amount of energy that your body needs to maintain and carry out all of its chemical processes. Therefore, a low BMR represents an example of someone who has a slow metabolism.

Actually, however, it doesn’t seem that having a lower BMR means gaining weight. According to the NHS:

“People who struggle to lose weight often blame a slow metabolism. But there’s little evidence to support this claim.”

Interestingly, research shows that overweight people have faster metabolisms than thinner people because larger bodies require more energy to carry out basic bodily functions.

This is rather interesting. It shows that a common scapegoat for those who are horribly obese and overweight is a low metabolic rate. According to Mayo Clinic doctor Donald Hensrud, M.D., “There is such a thing as a slow metabolism. But slow metabolism is rare, and it’s usually not what’s behind being overweight or obese — that’s usually a matter of diet and exercise.” Instead, Hensrud says that these are the biggest reasons for not losing weight:

● Medications

● A family history and genetics

● Too little exercise and a sedentary lifestyle

● Eating too many calories

● Bad habits that are unhealthy, like not getting enough sleep or skipping breakfast (Instead of skipping, try a healthy breakfast like homemade granola.)

The NHS agrees:

“Research has also shown that people tend to eat more than they think they do. When asked to write down everything they’ve consumed in a day, many people tend to report eating far less than they actually do. More often than not, the reason you’re putting on weight is not because of a slow metabolism, it’s because you’re eating and drinking more calories than you’re burning. It may be hard to accept, but staying on top of the number of calories you eat is key to losing weight and keeping it off.”

5 Weight Loss Tips to Achieve Your Life Vision

Losing weight is more than just having an exercise program. It is a lifestyle. When you view it as a lifestyle, you can achieve your true potential. If you want to lose weight, you need to have a regular exercise regimen and put healthy food on your plate. Follow these weight loss tips to lose weight and keep it off forever.

1. VISION

Proverbs 29:18 says “Where there is no vision, the people will perish.” This is true for people who die early from diabetes, obesity, and other chronic diseases. We can achieve great power by using positive words and visualization.

It’s great if you can get away from work and go on a “natural health retreat” to focus on your goals. Use this experience to prayerfully plan your future health. Do not be consumed with work deadlines and stress. Make sure you spend a few hours over a few days to fall in love with the new you.

2. GOALS

Make big goals and make you sure set a time frame. This is important so that your goals are realistic and challenging. It’s helpful to look at short and long-term goals. This makes your vision manageable and achievable. Create a vision board to look at every day that highlights weight loss, health, and life goals. Make it large and colorful so it catches your attention each day.

3. STRATEGY

“In all your ways, acknowledge Him, and he will make your paths straight.” – Proverbs 3:6. With prayer and spending time with God, you can develop a plan and schedule to reach your success in the way the Lord is providing for you. Seek His advice as your mentor and counselor, and be sure to use a calendar to track your success so you can to see your results over time. Plan healthy options.

4. TRACKING

Write down your results in a diary or notebook, or track them on your phone. Pick a day that you can track your goals (example- sleep per night, waist circumference, total weight, BMI, body fat, etc). Keep a food journal to monitor your consumption for 30+ days. This way you can evaluate your progress and see what areas need improvement. Your notes will not lie to you. If you eat at McDonald’s three times a week, you will see it in your journal and you will see it on your body.

5. ACCOUNTABILITY

Ecclesiastes says, “Two are better than one, because they have a good return for their labor. If either of them falls down, one can help the other up.” It is vital that you have a partner who can support you. Your healthy lifestyle is so much easier when you share it with a friend. If you are on your own, consider hiring a health coach or life coach to encourage you and to help you make healthy lifestyle choices.

Take some time to think through these weight loss tips and tell us in the comments below which of these weight loss tips work best for you.

The Importance of Listening to Your Body

There is a Navajo proverb that says, “If you want to see what your body will look like tomorrow, look at your thoughts today.”

There’s an important reason why you cannot let your body become numb and why it is dangerous to continually put toxins into your body. God designed us so that fevers, stomachaches, rashes, and headaches would be red flags. These would be clues and warning signs that tell us that the balance of our bodies has been challenged.

Today, however, these natural red flags are masked with makeup, prescription medications, and other “Band-Aids.” People want to avoid being bothered by unsightly acne, pesky acid reflux, skin rashes, or leaky gut. This is true even though these are the results of making poor health decisions.

Judith Orloff, MD said, “Your body is a richly nuanced intuitive receiver.” Therefore, the importance of you being aware of your “body’s signals” cannot be emphasized enough as you continue your path toward optimal health and wellness. According to Orloff, it is critical to keep watch for what she refers to as the “5 Warning Signs That Your Body Sends.”

1. Feeling out of focus, oddly numb, off-center, or detached

2. Feeling toxic: as if you’re about to get sick or come down with the flu

3. Experiencing symptoms that you can’t explain that last for years at a time. Some people might have a knot in their stomach, an empty feeling in their core, an achy heart, or a lump in their throat

4. Feeling exposed without a defense

5. Feeling tired all the time

Essentially, as Americans continue to ignore these warnings signs, they lose connection with their bodies, and they lose the ability to sense the warning signs. They become literal toxic waste dumps.

They suffer from imbalanced hormones and have excess inflammation all the time. This puts them at serious risk for many chronic diseases like heart disease. In the end, these are the symptoms that contribute to struggling to lose weight, continuing the cycle even more.

An Olympian Mindset for Weight Loss

One of the primary reasons people hate themselves is because of how they look. It can be extremely challenging to overcome the mental roadblocks related to being overweight, and it takes an Olympian effort to overcome them.

What do I need to do to be the best I can be?

Have an Olympic-level mindset. Ask yourself what you need to do to be the BEST!

What do I need to do to have an Olympic-level mindset?

It takes years of training, a drive of passion, and a willingness to never give up, to reach greatness. Here are some inspiring Olympic medalists:

“The only victory that counts is the one over yourself.” ~ Jesse Owens, American sprinter and long jumper

You need to believe in yourself to reach your goals. Jesus said that “anything is possible if you believe.” It is important to surround yourself with positive people who are seeing their dreams become realities and glean off their confidence. Choose your friends wisely, because success is contagious.

“I didn’t set out to beat the World; I just set out to do my absolute best.” ~ Al Oerter, four-time gold medal winner in the discus throw

It can be challenging to keep up with a culture that lives in vanity and hedonism. It’s important to remember that it is about you and not the person working next to you. Men and women are both impacted by societal competition. You should do your best with what God has given you.

Scientifically speaking, we each have our own “biochemical individuality.” Not every woman can be skinny like Taylor Swift, and not every man can become strong like Chris Hemsworth. We all have different strengths and weaknesses. We can set realistic goals for our body types so we can be successful.

“The first thing is to love your sport. Never do it to please someone else. It has to be yours.”

~ Florence Griffith-Joyner, three-time gold medalist in 1988

This is why you should surround yourself with positive people. You may not be able to close the mouth of your critics. You need to focus on the prize of the future to reach your goals.

“I’m trying to do the best I can. I’m not concerned with tomorrow, but with what goes on today.”

~ Mark Spitz, gold medalist in swimming in 1972 and 1968

We need to remember to focus on today rather than the troubles of the future. We discourage people from weighing themselves every day. Your body will fluctuate and can be discouraging.

“It’s all about the journey, not the outcome.”

~ Carl Lewis, gold medalist in 1996, 1992, 1988

We need to enjoy the process to have a rewarding and exciting life. We need to embrace the rough times too. If we don’t have low moments, we cannot fully appreciate the great moments.

“Hard days are the best because that’s where champions are made. So if you push through the hard days you can get through anything.”

~ Gabby Douglas, two-time gold medal winner in the 2012 London Olympic Games

In the book of Romans, Paul says, “Not only so, but we also glory in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope. And hope does not put us to shame, because God’s love has been poured out into our hearts through the Holy Spirit, who has been given to us.”

When we have challenging days, God will strengthen us with faith and we will see His glory. When we commit to weight loss and health, the Lord is in control and will show his eternal goodness.

“I am building a fire, and every day I train, I add more fuel. At just the right moment, I light the match.”

~ Mia Hamm, gold medalist in women’s football in 2004 and 1996

Mia Hamm is defining her breakthrough moment. God has perfect timing for you to control your health and destiny. This is an important moment for athletes because they put everything on the line to “go for the gold.” Once they set this goal, they never look back.

“Never underestimate the power of dreams and the influence of the human spirit. We are all the same in this notion: The potential for greatness lives within each of us.”

~ Wilma Rudolph, gold medalist in athletics in 1960 and bronze medalist in 1956

You are only limited by your drive and creativity to make goals happen. Remember to keep pushing your limits and dreaming. If you say, “I am destined for greatness. I will reach my goals,” then your positive attitude will be reflected in your results.

“Nothing can substitute for just plain hard work.”

~ Andre Agassi, gold medalist in tennis in 1996

“Never put an age limit on your dreams.”

~Dara Torres, gold medalist in swimming in 2000, 1992 and 1984, silver medalist in 2008 and 1988 and bronze medalist in 2000 and 1988

You are never too old to become a better version of yourself. Dara Torres was 41 years old in the 2008 Olympics. She was the oldest swimmer to place on a U.S. Olympic team and won silver medals in each of the events she did. You need to overcome your insecurities about your age if you want to look and feel younger.

“He who is not courageous enough to take risks will accomplish nothing in life.”

~ Muhammad Ali, gold medalist in boxing in 1960

When you take the first steps toward a new healthy life, you will need to be courageous. It is terrifying to change. We applaud you for reading and researching all things natural, and we encourage you to make your dreams a reality.

The founder of the modern Olympic Games, Pierre de Coubertin, said, “The most important thing in the Olympic Games is not winning but taking part; the essential thing in life is not conquering but fighting well.” You will experience high and low points during your health journey. Remember to focus on why you are becoming healthy.

Essential Oils for Weight Loss: Natural Weight Management

From shedding some extra pounds to seriously shaking off weight, getting fit and getting healthy top most resolution lists, and using essential oils for weight loss should be part of your journey.

Find out how essential oils can support your weight loss efforts, boost energy levels, manage food cravings, and more!

Woman’s World Feature

The topic of using essential oils for weight loss has gained so much popularity that Woman’s World Magazine recently wrote up a feature about Anita Lesko — who shared her 98-pound weight loss story and highlighted the importance of using essential oils to elevate mood, beat food cravings, boost energy levels.

While researching for the article, the editor reached out to me to validate Anita’s claims and was pleasantly surprised to learn about all of the research behind using essential oils for weight loss.

Here’s a snapshot of the feature…

In the article, Woman’s World featured our latest bestseller, The Essential Oils Apothecary, because we discuss the dozens of research studies and clinical trials that show how to use essential oils for all topics related to weight loss: inflammation, food cravings, diabetes, fat burning, metabolism, fatigue and more.

If you’d like to read about Anita’s story and get some of our best tips on using aromatherapy to help you beat weight gain, you can visit the Woman’s World blog.

Getting Serious about Weight Loss Efforts

Before we go any further, it’s important to call out the elephant in the room here: there is no magic easy button. There’s very little research on essential oils that are good for weight loss, although this post will help get you started.

When it comes down to it, nothing beats good old-fashioned food choices and body movement for an effective weight loss program. With that out of the way, we can turn our attention back to the roles essential oils will play in helping you reach a healthy body weight level. If you want more guided meal plans to drop unwanted pounds quickly, check out the Fast Track recipes in our Essential Oils Diet book.

You already know that there’s no shortcut. If you think there is, you’re bound to be disappointed. Instead of looking for a magic oil to melt away the excess weight, let’s look at what we know about a handful of essential oils for weight loss to see how they can support our efforts for a healthy weight management program. With all of the tools God left at our disposal, we are without excuse for a healthy and Abundant Life!

7 Essential Oils for Weight Loss

Essential oils play a supportive role in healthy weight loss in so many ways. For supporting weight loss efforts, this list is just a starting point – get creative with your oil “stash” to see what might help you achieve your body fat goals.

Maintaining a natural, holistic lifestyle is crucial to being healthy and the key to preventing weight gain. One of my favorite ways is to drink matcha green tea and make my favorite fat-burning matcha green tea latte powered by essential oils!

Like I always say, “Eating at McDonald’s and using essential oils is like taking one step forward and two steps back!” so be sure to focus on abundant life-giving eating and exercise habits when incorporating essential oil therapy into your life!

1. LIME ESSENTIAL OIL

Of the most well-researched citrus oils, lime has had very promising results regarding weight loss and metabolic disorders. One study published in 2010 observed lime essential oil in both assisting weight loss and preventing weight gain. The study concluded: The data obtained in this study suggested that lime essential oil plays an important role in weight loss and could be useful in the treatment of drug-induced obesity and related diseases. For anyone who has packed on weight after a procedure or prescription, this comes as welcome news!

Application: Include lime essential oil in culinary recipes, topical formulas, and diffusion blends to maximize how to use it throughout the day.

2. GRAPEFRUIT ESSENTIAL OIL

Another much-loved citrus oil, grapefruit, shatters our expectations of what a natural approach to weight loss should be. Instead of yet another thing to drink, eat, or take, grapefruit oil seems to be just as effective in other ways. In evaluating the effects that grapefruit and lavender essential oils have after simply being smelled, researchers found that nerve impulses were affected extensively, leading to fat-burning and appetite-reducing benefits. Topically, grapefruit oil is a cosmetic boost during healthy diet efforts. As part of a topical blend massaged onto the abdomen, grapefruit essential oil weight loss contributed to reduced waist circumferences and composition changes, boosting the self-image of women who participated.

Application: Include grapefruit essential oil weight loss in lotion and massage oil blends, and diffuse it for digestive support before and during meals.

3. CINNAMON ESSENTIAL OIL

The primary evaluation for cinnamon in various forms centers around diabetes itself, and cinnamon oil has been able to modify glycemic control in those cases. Additionally, researchers observed in one recent study some pancreatic protection – the pancreas being our center for insulin regulation and maintaining healthy blood sugar levels. For diabetics, monitoring food intake and maintaining a healthy weight is paramount. Glycemic control is part of the process. For everyone else, protecting the pancreas and helping the body better deal with glucose can be beneficial for weight loss, as well.

Application: Enjoy a drop or two diffused in stimulating weight loss blends or diluted into culinary or internal preparations. Combine with other essential oils to support diabetes for more blood sugar control options.

4. PEPPERMINT ESSENTIAL OIL

Considered a mild stimulant, peppermint essential oil has been studied for its ability to improve athletic performance and endurance. This can help you develop a more regular exercise routine. Baby steps and good choices will get you to your goals, though, and that’s where peppermint comes into play for weight loss.

As a digestive herb, the peppermint plant has been enjoyed with meals in many cultures and for countless generations. As an inhaled essential oil, it has another suggested digestive purpose: affecting appetite, sugar cravings, and caloric intake for weight loss.

Application: Diffuse with grapefruit for a bright scent that may also brighten up your day and help you beat sugar cravings.

5. CARDAMOM ESSENTIAL OIL

Indicated in traditional and folk uses to support weight loss goals, one suspected reason behind this may be cardamom’s gastroprotective effects. As a digestive oil, cardamom has been known to protect the stomach against ulcers and damage. Weight loss and appetite control begins and ends in the stomach, not only what you eat, but how your body uses it. Damage in the stomach and the gut can put a damper on even the best diet. Take care of your digestive health with cardamom essential oil, and your gut will take care of you!

Application: Culinary preparations or dilution into a capsule. As with all oils indicated for internal use, one or two drops at a time are more than sufficient.

6. CUMIN ESSENTIAL OIL

We don’t know a lot about cumin essential oil yet, but what we do know is promising. The whole herb, for example, is often used to combat inflammation and diabetes. It’s this direction that researchers followed in 2005. In evaluating the chemical composition of cumin seeds, the study was able to pinpoint specific ways in which cumin – notably, some of the compounds found in the essential oil – affects the body’s blood sugar response. Cumin is considered a digestive herb and essential oil, and it’s certainly worth trying out in your weight loss efforts by adding it to your favorite blends.

Application: Try cumin in culinary preparations or simply diffuse it as part of a blend.

7. BLACK PEPPER

ESSENTIAL

OIL

To really demonstrate thinking outside of the box for weight loss support, let’s turn to black pepper. In the 1990s, black pepper essential oil was used via inhalation to help reduce the symptoms of withdrawal for people as they quit smoking. How might this benefit weight loss? The spiral of food addiction is often part of weight management problems, especially related to sugar cravings. Taking care of your body as you adopt a more balanced diet is important – going “cold turkey” on anything can create problems. Perhaps black pepper will help you take these steps for weight loss as it did for smokers. You never know until you try!

Application: Diffusion in an ultrasonic diffuser and personal inhalers.

Essential Oils for Weight Loss Diffusing Blends

Try this digestion-stimulating, appetite-curbing combination for use during physical activity, when food cravings hit, or during healthy mealtimes. Add 2 drops of the following oil blend in a gel cap for occasional support. Be sure to discontinue use immediately if acid reflux develops (this can sometimes happen with peppermint).

Essential Oils for Weight Loss Blend – equal parts of:

⚫ Grapefruit

⚫ Peppermint

⚫ Lime

⚫ Cinnamon

For instant hunger-curbing relief, add 5 drops of the Essential Oils for Weight Loss Blend into your favorite diffuser and take slow, deep breaths for 3-5 minutes. Keep the diffuser running as you go about your daily routine.

You can also use this blend to make a body oil or body wrap. I explain how to do all of this and more in my bestselling book, The Healing Power of Essential Oils.

FREE MASTERCLASS

Unlock the Healing Power of Essential Oils & Transform Your Health, Save Money, and Avoid Costly Mistakes!

BONUS: Sign up today & get Dr. Z’s eBook about Lavender and discover why it’s the most healing oil in the world!

Can One Single Drop of Essential Oil Offer 100+ Health Benefits?

30,500+ Studies Say, “Yes!”

…and this is exactly what Dr. Z is going to teach you during this LIVE event!

REGISTER TODAY

Great up-to-date information for healing

DAWN L.

SECTION TWO Exercise & Fitness

High Intensity Interval Training

Exercises & Tips for HIIT Workouts

Move smarter (not harder) should be your motto when exercising, which is why highintensity interval training or HIIT workouts have become so popular. Everyone has heard the recommendation that you should exercise for one hour every single day.

However, many people do not realize that exercising too much can be more harmful than not working out at all. More is not better in this case, which is why Mama Z’s Low Impact High-Intensity Interval Training Workout (Part of Bible Health Academy) focuses on the benefits of high-intensity interval training.

Overexertion Is Dangerous

Long-distance running is a great example in which overexertion can take place. Pheidippides was an Athenian messenger who ran across the land of Marathon to announce the Greek victory over the Persian army.

Since that time, marathon running has caused a great debate. When Pheidippides arrived, he said “Rejoice, we conquer,” and then he immediately dropped dead.

While some contend this story is untrue, many understand that marathon running (and overexertion) can be very harmful to the human body. Dr. James O’Keefe of Preventive Cardiology at the Mid-America Heart Institute of Saint Luke’s Health System said,

“The heart pumps about 5 quarts per minute when we’re sitting. When we’re running, it goes up to 25 to 30 quarts. The heart wasn’t meant to do that for hours, day in and day out. You end up overstretching the heart and tearing muscle fibers. Up to 30 percent of those who finish marathons have elevated troponin levels, which is a marker for heart damage. That’s the marker we look for to see if someone’s having a heart attack- it’s irrefutable evidence of heart damage,”

There is a correlation between running and shortened life expectancy. A recent study shows that long-distance runners have the same life span as couch potatoes.

3 Important Health Benefits

Fortunately, global health authorities have discovered a new effective way to train and exercise, which is high-intensity interval training workout (HIIT). The World Health Organization (WHO) recommends:

“Adults aged 18-64 should do at least 150 minutes of moderate intensity aerobic physical activity through the week or do at least 75 minutes of vigorous-intensity aerobic physical activity through the week or an equivalent combination of moderate and vigorous intensity activity.”

Although the WHO still recommends an hour of cardio five times a week, it is reassuring to know that the benefits of HIIT workouts are getting more attention around the world.

1. ANTI-AGING

According to a 2012 presentation at the European Society of Cardiology:

⚫ HIIT activates telomerase, an anti-aging enzyme, and reduces p53 expression, reduces p53 expression – the most commonly mutated gene in people with cancer.

⚫ One workout can increase telomerase by circulating the cells.

⚫ Physical activity and life expectancy have a positive correlation.

Not only can HIIT workouts benefit our DNA, but they help the following:

⚫ Decreased body fat

⚫ Improved libido

⚫ Better muscle tone

⚫ Fewer wrinkles, firm skin

⚫ Increased energy

⚫ Boosted metabolism

2. BALANCING KEY HORMONES

The overall most important benefit of high-intensity training is the management of hormones responsible for weight gain and unhealthy eating.

GHRELIN

Ghrelin is a hormone related to long-term weight gain and short-term eating habits, such as the “munchies.” This hunger hormone is produced in the stomach and can stimulate appetite. Ghrelin mainly contributes to sweet, salty, and fried food cravings. It has a unique way of slowing down fat usage. Some other important facts are:

⚫ Ghrelin “primes the brain” for post-traumatic stress disorder.”

⚫ Ghrelin continues the stress-cycle, which contributes to weight gain.

⚫ Ghrelin is released directly in response to stressful situations, which clarifies why people eat when they are stressed.

Associate Professor Jeffrey Zigman, MD, PhD, of UT Southwestern Medical Center states that ghrelin is related to stress and it helps explain certain complex eating behaviors and may be one of the mechanisms by which obesity develops in people exposed to psychosocial stress.

LEPTIN

Leptin is considered the “starvation hormone” because it makes your body feel like it is full. By telling your brain you have eaten enough, leptin ensures that your energy levels are adequate. Typically, your fat cells create enough leptin so your internal energy level manages your weight and helps your cells to function.

When people gain weight, their blood leptin levels can rise and weight loss will result because the body feels full faster when eating food. However, many individuals ignore these warning signs and they eat too much. This makes them “leptin resistant” which causes more weight gain and obesity.

Three important pointers:

⚫ High-intensity training is a natural way to control these hormones and more.

⚫ Leptin manages long-term energy balance and suppresses food consumption, which helps weight loss.

⚫ Ghrelin is a vital and fast-acting hormone that contributes to weight gain.

The past decade has had substantial research that shows ghrelin increases and leptin decreases after burst training exercises. High-Intensity Interval Training is one of the best ways to manage your hunger cues and to maximize your hormones to lose weight.

TESTOSTERONE

Researchers have been confused for years due to these four hormone facts:

⚫ Both of these hormones increase after HIIT workouts.

⚫ Increases in testosterone encourage weight loss.

⚫ Reduced levels of leptin are responsible for weight gain.

⚫ Testosterone impedes the discharge of leptin in the body.

Ultimately, high-intensity interval training creates an effect on testosterone and leptin in the body. These hormones offset each other but promote the same weight loss effect. This poses many questions, “Would the level of leptin created as a result of HIIT be sufficient to offset testosterone’s capacity to slow down leptin release?”

The journal Endocrine published a study that says, YES! High-intensity workouts cause leptin to not be impacted by the harmful effects of high testosterone. No relation could be found between the two hormones during the study. By doing HIIT workouts, you receive the hormonal benefit of weight loss.

Additionally, health and exercise science researchers in the UK have shown the various hormone levels for individuals who do burst training:

⚫ Growth hormone (accredited to weight loss) increases, which shows that burst training impacts other hormones besides ghrelin and leptin.

⚫ Ghrelin declines after 30 minutes of recovery.

These two pieces of research show that burst training is effective in curbing appetite and controlling weight gain.

3. WEIGHT LOSS

High-intensity interval training is super effective when you are working out to help increase weight loss. As you are getting a good cardio workout while focusing on major muscle groups, your workout will give you plenty of bang for your buck! The hormones that affect your mood and metabolism begin to regulate and your body will learn to burn stored fat for energy during rest periods. Of course, it is important to ensure that you’re fueling your body with high-quality food to get the maximum benefits of both health and weight loss.

Strengthening the major muscle groups of the body, like those in the legs, glutes, and abs also works to improve your posture, strengthen joints, and relieve aches and pains in the lower back. The benefits of doing a high-intensity interval training workout is so far-reaching!

High-Intensity Interval Training Workout Basics

High-intensity interval training workout is a combination of short but high-intensity bursts of exercise with slow recovery times repeated during a short session, such as 15-20 minutes. The workout is completed at 85-100 percent of your maximum heart rate, rather than 50-70 percent in a moderate endurance activity. This burst training workout can be done anywhere with any type of movement, as long as it is performed like a sprint rather than a marathon.

It is best to exercise first thing in the morning to control your leptin and ghrelin throughout the day. According to the Journal of Physiology, exercising on an empty stomach has been shown to improve glucose tolerance and insulin sensitivity. This helps to prevent type II diabetes, improve weight loss, and curb any cravings to eat unhealthy food.

One of the advantages of high-intensity workouts is that they can be done at home with little to no equipment. For example, you could go to a track and walk the curves and sprint the straight lines. If you enjoy biking, you can spin at maximum speed for 20 seconds, and then go easy for 20 seconds, repeating the bursts for 10-20 minutes.

Elite athletes have been using burst training for years. While this method of exercise isn’t new, it proves that anybody can train this way, whether they are an Olympian or not.

How to Start Exercising

When you have made the decision to create a healthier lifestyle, there are a couple of different components that you need to put into place. It’s important to make sure that you are eating right to give yourself the energy you need and support your total body health, first and foremost. Once you have that plan in hand, adding in a great exercise program, like Mama Z’s Easy HIIT workouts, are crucial for your success.

The first step to getting started with some HIIT workouts is understanding exactly what HIIT, or high-intensity interval training, means. With HIIT exercise plans, workouts consist of short bursts of high-intensity exercise, followed by slow recovery

periods. Also known as burst training, one of the most common examples is alternating a short sprint with a walk to bring your heart rate down. This allows your heart to work in the wonderfully efficient way that it was designed while giving you the physical activity that you need to tone muscles, boost metabolism, and increase your overall physical and mental well-being.

There are a lot of amazing benefits to a high-intensity interval training workout, but there are also a few precautions and safety considerations, as well. Exercise is best done in the morning, on an empty stomach, to help control insulin and hormone levels throughout the day. If you have pain, dizziness, vertigo, or nausea, you might be pushing too hard, so dial down the workout. Soreness is normal as you tone and build muscle, but you should never have real pain when exercising.

HIIT WORKOUTS FOR BEGINNERS

There are high-intensity interval training workouts for every part of the body, which we cover extensively in our The Essential Oils Diet book. With HIIT training, you will focus on one muscle group with each working, making sure that the entire body gets the attention it needs. There will be days that you work upper body, days for lower body, and days where your focus will be on your abs and core. One thing that won’t change from day to day is the need for a warmup and cool down to begin and end each workout.

As a beginner, we suggest that you start with a ten-minute warmup, 10-second “burst” intervals with a maximum level 5 out of 10 for effort, 50-second “recovery” intervals at a level 2 out of 10, for a total of 10 intervals. This will help you begin to acclimate to the physical activity that you are adding to your daily routine and build up your energy levels and stamina. After a couple of weeks, you can begin to increase the length and intensity of your intervals, making for an even more effective workout.

Anyone can do HIIT workouts! Even if an exercise seems too hard, performing a modified version that meets your personal limitations is perfectly alright. The key to success is keeping your heart rate up and performing in sprint-style bursts to maximize the effectiveness of the workout.

Warmup & Cool Down Routines

The purpose of warming up and cooling down are very much the same. It’s all about preparing your body. Even if you are pressed for time, be sure to start every workout with a warmup, as it can prevent injuries to your muscles and tendons. You want to be sure that your muscles are limber and ready and that your heart is engaged and prepared for the challenges ahead!

WHAT IS A SAFE HEART RATE FOR EXERCISE?

In order to find your target heart rate, you must first calculate your maximum heart rate by subtracting your age from 220. With HIIT, your target heart rate will be 85-100 percent of your maximum heart rate for the short period of time of your workout – typically around 15-20 minutes.

Simple warmups that will increase your heart rate and prepare your body for the more intense intervals to come include walking up and down stairs, brisk walks, or a low-impact series of kicks, arm circles, and similar exercises that will help to increase your heart rate safely. Our Essential Eight Warm-up, which you can find in the Essential Oils Diet Book, is a perfect, martial arts style warmup that is a lot of fun and quite effective.

WHAT LEVEL OF INTENSITY SHOULD A WARMUP BE?

While you want to begin increasing your heart rate during your warmup, it’s important not to overdo it and burn out in the first few minutes of exercising. Instead, start slow and build momentum to the high-intensity intervals in the workout. As your body begins to get into better shape, you can begin to increase the intensity of your workouts and challenge yourself even more to achieve even better results!

COOL DOWN EXERCISES

Just as important to your workout as warming up is cooling down. You want to bring your heart rate back down and signal to your muscles that it’s time to rest and recover. A brisk walk for a few minutes is a perfect way to end your workout, as it will allow your heart rate to decrease slowly and your muscles to continue a slow stretch as you finish your routine.

Upper Body HIIT Workout Tips

When many people think upper body, their minds instantly go to workouts that include a large amount of weight work. With Mama Z’s HIIT workout plan, nothing could be further from the truth. While you could add hand weights to increase the intensity of your workout and gain strength, everything within the Essential Exercise plan upper body HIIT Workout is done simply with your own body weight and resistance.

Your Upper Body HIIT Workout at home will consist of exercises specifically designed to strengthen the muscles of your arms, shoulders, and back. If you haven’t been exercising regularly, you can begin with just a few reps or a shorter time period, modifying the moves to meet your own abilities. As time goes on, you can start to increase your reps or move to the unmodified version as you begin to increase your physical fitness.

Though Mama Z’s arm circles and grip workout might seem simple, these seemingly easy moves can really pack a punch! Check out the video and see just how simple but effective these upper-body HIIT exercises can be for your shoulders and arms.

Tips for Lower Body HIIT Workouts

Working out your lower body is so important to fitness and total body health. When you are carrying extra weight, it takes a serious toll on the joints in your legs, so by strengthening those muscles, they will better protect those joints as you work toward reaching your weight loss goals. Plus, the added weight loss will help to relieve some of the strain on your knees, hips, and ankles, as well.

The exercises in the leg high-intensity interval training workout you will focus on your calves and thighs, without the need for excessive equipment. You may wish to use a yoga mat or folded blanket or towel to protect your knees when doing

exercises that require kneeling on a hard surface. The HIIT Hips and Glute Workout gives your hips and backside a solid workout that will help to improve posture and increase joint stability and flexibility..

MOUNTAIN CLIMBERS FOR LOWER BODY

Keep in mind as you are coming up with your personalized workout that you can alternate leg days and arm days to give your muscles a chance to rest and recover between interval sessions. Working out the entire body will help you to maximize weight loss and enhance your body’s overall health.

Check out the video below to see Mama Z demonstrate one of the most effective leg exercises, Mountain Climbers, as well as some modifications that you can do as you are working your way toward a higher fitness level. This exercise is so versatile! Anyone can find a way to do it, no matter their fitness level.

HIIT AB Workout Tips

There are two ways that you can approach your ab high-intensity interval training workout as a beginner. You can rotate your ab days with your upper and lower body workouts, or you can do abs each day alongside another muscle group. As your fitness level and stamina begin to increase, you can work toward completing all the groups in one extensive workout session.

When doing your HIIT ab workout, you’ll need a little bit of equipment. A towel, blanket, or mat for the floor is helpful. You also will need an exercise ball, some hand weights, and an ab wheel to get the most effective HIIT workouts. Medicine balls in lower weights are also a great addition to your home workout equipment. All of these can be found at a relatively inexpensive price at your favorite big box store or on Amazon, allowing you to work out at home without expensive equipment.

IMPORTANCE OF HIIT WORKOUTS FOR CORE

Working out your core muscles is one of the most important parts of your total body health. When you have weak core muscles, it affects your posture, can cause back pain, and can also leave you open to injuries. Be sure that you include this interval set regularly in your HIIT workout plan.

Best High Intensity Interval Training Ab Exercises – Some of the best highintensity interval training ab exercises include:

⚫ various crunches

⚫ ab wheel rolls

⚫ ab twists

⚫ simple floor work like the “superman” and “ninja turtle” exercises

In the video below, see a great demonstration of Exercise Ball Crunches, with and without a medicine ball. Pay close attention to the advice given about form and learn how to modify the exercise if you aren’t quite physically ready to go all-in.

15 MIN HIIT AB WORKOUT

Pressed for time? You can still fit in a quick ab workout to make sure that you don’t miss a day in your new workout routine.

Start with a brisk 5-minute walk to get your body warmed up. Alternately, you can spend 5 minutes doing low impact exercises that will raise your heart rate. Choose 3 favorite exercises that work your core muscles and do a few sets of each in 10-second bursts with a 50-second cool-down exercise between each, for a total of 10 intervals.

Some of our favorite core exercises include:

⚫ Exercise Ball Crunches

⚫ Ab Wheel Roll Outs

⚫ Fire Hydrants

It really is just that easy to fit a quick ab workout into your day! No more excuses about not having enough time to exercise!

WHAT DO I DO AFTER MY WORKOUT?

Of course, you need to cool down. But exercise alone isn’t going to make you healthy. One vitally important aspect of healthy living is to stay well-hydrated. Try our essential oil water concentrate to ensure proper hydration.

Make sure that you are eating plenty of bioactive foods that will fuel your body well. And if you find yourself a little stiff and sore after your workout, we have some great essential oil remedies for athletes that will help ease any aches and pains.

As you can see, making the move to HIIT workout plans is one that has far-reaching benefits and can help you to live the healthiest, most abundant life possible, as God intended. Want to learn more about HIIT and how you can get started on a path to weight loss and total body health? Pick up a copy of The Essential Oils Diet book and unlock the rest of the bonuses including more workout videos to help you maximize your fitness routine!

TRUTH: It’s Never Been Easier to Get Up and MOVE Your Body — Even If Making the Time or Getting Through a Workout Feels Impossible Right Now!

Tree Medicine: How Forest Bathing & Essential Oils Help Cancer Patients

Tree medicine through forest bathing is an ancient Japanese healing art impacting the modern world because of its incredible benefits to the mind, soul & body. There are some incredible medicinal properties found by spending time in nature, so embracing tree medicine, especially for people suffering from mental anxiety, depression, and even cancer.

“When the solution is simple, God is answering.”

– Albert Einstein

Dr Qing Li wrote a book about the benefits of Forest Bathing and helped bring awareness to the modern world. On April 15, 2020, when most of the world was under shelter-inplace orders due to the global human health crisis, Roger Seheult, MD published his Update 56: What is “Forest Bathing” & Can It Boost Immunity Against Viruses? on YouTube.

It was a fascinating presentation. Dr. Seheult suggested that spending too much time indoors & extended quarantine would have ill effects on our mental health and physical health. He lectured on what Stanford University School of Medicine, as well as several other medical schools and institutions in Japan, have uncovered in regard to “phytoncides” (i.e. the volatile organic compounds that make up the essential oils that we know and love).

Introduction to Tree Medicine & Forest Bathing

This was when I was formally introduced to the ancient healing art of “forest bathing” (the ancient Japanese practice of simply “being in nature”). Shinrin-yoku (shinrin meaning “forest,” and yoku meaning “bath” in Japanese) refers to immersing yourself in the forest atmosphere and enjoying nature through your senses.

Not to be confused with hiking or any sort of exercise, the key to shinrin-yoku is to connect with nature through your six senses. Considered a bridge between the human experience and the natural world, one of the key components of forest bathing is being submersed in nature as volatile organic compounds (VOCs) are being emitted by the surrounding trees and plants. And, as we so we know, those VOCs are essential oils.

As shown in multiple clinical trials, the naturally occurring VOCs released can have a profound, measurable effect on enhancing immune function by increasing natural killer

cell (NK cells) quantity and activity, among other health benefits. As white blood cells that support immune function, NK cells are a component of the first line of defense against cancer, inflammation, and virus infections.

Essentially, being out in nature is synonymous with wearing a cancer-fighting personal aromatherapy inhaler or diffuser necklace. As you may guess, when they evaluated how study participants fared when placed indoors with aromatherapy diffusers running, they found a similar effect!

We can, quite literally, bring the outside in with essential oils and obtain the same beneficial constituents that trees and plants release during forest bathing. In doing so, we reap their powerful benefits: fight cancer, uplift our mood, calm the nervous system, treat illnesses, and strengthen the way our immune systems function for hours.

And this became the springboard for our newest book, The Essential Oils Apothecary.

Positive Effects of Forest Bathing Revealed

Shinrin-yoku was first coined by Tomohide Akiyama, the Director of the Japanese Forestry Agency, in 1982 as a way to attract people to visit local forests. The Japanese characters for Shinrin-yoku are .

● The first character represents a forest (three trees).

● The second character symbolizes a wood.

● The third character corresponds with bathe (flowing water on the left of the character and a valley on the right side of the character).

When translated into English, Shinrin-yoku means “forest bathing,” the practice of slowly and mindfully walking in a forest environment to stimulate all six senses.

1. Smelling aromatic flowers and the VOCs (i.e. the essential oils) being omitted from trees and plants.

2. Touching blades of grass, putting your hand on the bark of a tree, or cooling your feet in a nearby stream.

3. Listening to the wind whistling, birds chirping, rustling leaves, or a babbling brook.

4. Looking at the sacred geometry and patterns found in leaves, tree trunks, and all around you.

5. Tasting the fresh air as you take in deep breaths or chew on a blade of grass or wild herb.

6. And submerging yourself completely in the experience to release your sense of joy and calm. This is your sixth sense, a state of mind. Now you have truly connected with nature.

This ancient practice only recently got on the radar of Japanese scientists to research the physiological and psychological outcomes of experiencing nature.

The Japanese take the practice of forest bathing very seriously. It has been part of their culture unofficially for thousands of years and is now part of their healthcare.

To quantify the physiological effects of Shinrin-yoku, scientists in 2010 conducted a Japanese study using field experiments in 24 forests across the country. In each evaluation, 12 people walked in and experienced a forest or city area. On the first day, six people were sent to a forest or city area for 15 minutes. On the second day, each group was sent to the other area as a cross-evaluation. Salivary cortisol (i.e. the stress hormone), blood pressure, pulse rate, and heart rate variability were measured before and after visiting the forest or city.

The results were fascinating: they revealed that as a result of being out in nature, the forest bathers had reduced stress (lowered cortisol levels), reduced pulse rate, reduced blood pressure, stimulated an increase of parasympathetic nerve activity (i.e. the “rest and digest” healing state), and decreased sympathetic nerve activity (i.e. the “fight and flight” inflammation-producing state) compared to visiting the city. (8) It is clear the mental health benefits are as profound as the physical health impact.

More recent studies suggest that the key to long-lasting human health effects is to forest bathe for at least two hours. In fact, one two-hour forest therapy session has been shown to elevate NK cells for more than 30 days! It also has been shown to contribute to overall wellness, positive mood, robust immune cell function, anxiety management, and the ability to promote mental acuity.

The Cancer Connection

In The Essential Oils Apothecary we devote an entire chapter to the most cutting-edge research, explaining just how essential oils can help us all avoid and successfully manage cancer. Here are some of the key takeaways.

First off, essential oils have been proven beyond a shadow of a doubt to help manage the many side effects and co-morbidities of cancer: anxiety, depression, fatigue, immune system compromise, low libido, obesity, pain, stress, and more. They can also be used to fight cancer directly.

How exactly can they do this?

Through a variety of mechanisms, according to a study published in the BioMed Research International journal,

● EOs and their constituents act by multiple pathways and mechanisms involving apoptosis, cell cycle arrest, antimetastatic and antiangiogenic, increased levels of reactive oxygen and nitrogen species (ROS/RNS), DNA repair modulation, and others to demonstrate their antiproliferative activity in the cancer cell. The effect of EOs and their constituents on tumor suppressor proteins (p53 and Akt), transcription factors (NF-ÞB and AP-1), MAPK-pathway, and detoxification enzymes like SOD, catalase, glutathione peroxidase, and glutathione reductase has also been discussed.

Yes, those are actually anti-cancer proteins, which is what makes the research so interesting. Here’s one of the charts that we feature in The Essential Oils Apothecary, which is a snapshot of just a fraction of the research that has been done suggesting that essential oils and their constituents can help fight cancer and protect the body from the harmful effects of chemotherapy and radiation.

As you’ll notice, we mainly included the essential oils that you can readily find on the market. Additionally, there are dozens of other studies evaluating African basil, Brazilian peppertree, mojo berry or kenaf (also known as Hibiscus cannabinus), and many oils indigenous to native cultures that have been tested for the chemopreventive and chemotherapeutic efficacy. It’s important to recognize that none of these studies evaluated human cancer patients under a clinical trial setting with a control group.

Note, all of these studies were human cell, in vitro, or animal evaluations. Thus, we cannot extrapolate dosing and other specific recommendations as we can with the other diseases discussed in this book.

Unfortunately, it is highly unlikely that we’ll get to see the results of an actual clinical trial evaluating cancer patients because researchers and ethics committees would deem it too dangerous to withhold medical treatment on a human volunteer to test how aromatherapy would fare against chemo or radiation.

Nonetheless, essential oils are just one of many natural therapies that you can discuss with your oncologist, and we include an in-depth section in The Essential Oils Apothecary on how to use aromatherapy for cancer’s side effects.

The Healing Prowess of D-limonene

The most prominent and noteworthy component of citrus oils is d-limonene, confirmed to be a potent mood booster and cancer-fighting agent. As described in the US National Library of Medicine’s open chemistry database, PubChem: “D-limonene is an oral dietary supplement containing a natural cyclic monoterpene and the major component of the oil extracted from citrus peels with potential chemopreventive and antitumor activities.”

So basically, the limonene found in citrus and other essential oils can fight tumor growth by causing cancer cells to literally self-destruct. This suicide-triggering process is called apoptosis, also referred to as programmed cell death.

Citrus oils also help stimulate dopamine production and are known antidepressants and anxiolytics (i.e. fight anxiety).

Application: try these two recipes featured in The Essential Oils Apothecary

There is no better approach than citrus oils when it comes to boosting mood and promoting a cancer-fighting lifestyle. They are literally liquid antidepressants, which is why you’ll see most essential oil companies blend several together with a sweet floral like vanilla to create an orange vanilla reminiscent of those “Dreamsicles” or “Creamsicles” everyone loves!

Try mixing equal parts of vanilla absolute (or vanilla CO2) and all of the citrus oils that you have on hand for a truly uplifting aromatic experience.

Thousands of testimonials and case studies alone should awaken us to the realization that essential oils can be quite effective in helping cancer patients. And, as long as there are no dangerous adverse reactions, what’s the risk in trying?

At this point, an increasing number of doctors support the use of natural therapies such as essential oils as an adjunct to their standard of care—not to mention if you’re working with an integrative oncologist. With them, the sky’s the limit!

I invite you to pick up a copy of The Essential Oils Apothecary to learn more.

RECIPE #1: CITRUS DELIGHT BLEND

Ingredients

M 10 drops orange essential oil

M 10 drops bergamot essential oil

M 10 drops clementine essential oil

M 10 drops grapefruit lemon essential oil

M 10 drops lemon essential oil

M 10 drops mandarin essential oil

M 10 drops tangerine essential oil

M 10 drops vanilla absolute, CO2, or oleoresin

Instructions

g Drop the essential oils into a 5ml bottle, cap, and shake to mix.

g Depending on the type and source of vanilla that you use, it may overpower the citrus oils, so start with a few drops and blend until you find that perfect smell that perks you up and puts a smile on your face.

g Use in your diffuser, roll-ons, and capsules.

RECIPE #2: CITRUS DELIGHT SPRITZER

Ingredients

M 10 drops Citrus Delight Blend

M 10 drops organic 190-proof grain alcohol OR the highest-proof alcohol you can get

M 10 drops unscented witch hazel

M Purified OR distilled water as needed

Supplies

M 1-ounce spray bottle

Instructions

g Drop the oil blend, grain alcohol, and witch hazel in the bottle.

g Fill with distilled water and shake gently to mix well.

g This works great as a body spray or to freshen up your linens, carpet, car floor mats, bed sheets, or anywhere that you want an aromatic boost. (Be sure to test a small area first to prevent staining.)

Note: This water-based formula will last for a couple of weeks. We’ve used it for as long as two months and have not noticed bacterial overgrowth, which can happen with any water-based product. It may not be obvious at first, but the smell will become rancid, and you will notice a change in color if it is contaminated.

Science-Backed Health Benefits of Gardening

Whether you have a sprawling backyard or a small container garden, it’s time to discover the health benefits of gardening and why it has been shown to improve quality of life.

That’s why Mama Z and our daughter Esther are so happy in this pic. Growing tropical fruit in Georgia isn’t easy, and the reward of eating a home-grown pineapple after 3 years of nurturing was super rewarding!

Research has since shown that spending time digging in the dirt and tending plants can transform your physical health, reduce stress levels, and even boost your cognitive function. No wonder the Lord assigned Adam the task of tending to the Garden of Eden—man’s first job. “And the Lord God took the man and put him in the Garden of Eden to tend and guard and keep it.” (Genesis 2:15)

Gardening isn’t just about fresh vegetables and beautiful plants; it’s an abundant life giving Biblical activity with science-backed healing effects on the body, mind, and spirit.

Gardening: Nature’s Perfect Exercise

Forget the treadmill—gardening is a functional, enjoyable form of exercise that engages your whole body. Yes, it counts as physical activity! Digging, planting, weeding, mulching—it all adds up to strength, endurance, and flexibility. This regular exercise has positive effects on building a healthier body.

STRENGTH, FLEXIBILITY, AND CALORIE BURN

Gardening requires a combination of lifting, kneeling, bending, and stretching, all physical exercises that improve flexibility and build functional strength. Simple tasks like turning soil, hauling bags of mulch, or shoveling provide resistance and weightbearing benefits that strengthen joints, muscles, and bones.

Over time, these repetitive yet gentle movements help older adults maintain mobility and reduce stiffness, making gardening an excellent low-impact alternative to gym workouts. Plus, gardening burns significant calories—up to 300 per hour—comparable to a brisk walk or low-impact aerobic exercise.

Spending time outdoors also boosts vitamin D levels, one of the benefits of nature which is essential for bone health and preventing osteoporosis. As we’ve seen in our forest bathing health report, exposure to nature has a lot of health benefits. Gardening has a similarly wide range of psychological benefits and health improvements.

Boost Your Heart Health Through Gardening

Gardening is a heart-friendly habit that has a positive influence on health for your cardiovascular system. When you move with purpose and increase your physical activity levels, you honor your body as God’s temple.

Simple activities like digging, planting, and pruning are forms of exercise that elevate your heart rate and improve circulation. Regular gardening has been linked to reduced blood pressure, lower cholesterol levels, and a decreased risk of heart disease, stroke, coronary disease, and other cardiovascular conditions.

Activities like raking and planting increase heart rate and improve overall fitness, providing a natural boost to cardiovascular function. In fact, you can burn up to 300 calories per hour, supporting weight management and long-term beneficial effects on heart health. It’s an exercise that doesn’t feel like exercise!

In addition to the benefits of physical exercise, gardening encourages lifestyle habits like eating healthy foods that support heart health. Over time, this combination

strengthens your heart and reduces the likelihood of lifestyle-related chronic diseases. With regular gardening, you’re nurturing both your plants and your heart.

Mental Health Benefits: Stress Reduction + Happier You

Need a way to unwind after a busy day? Time in the garden is healing. It clears your mind, lifts your spirit, and keeps you connected to God’s creation. It also improves clinical depression symptoms.

REDUCE STRESS LEVELS AND IMPROVE MOOD

Gardening has been proven to lower cortisol levels, the stress hormone, reducing feelings of anxiety and overwhelm.

Need a way to unwind after a long day? Gardening offers profound mental health benefits, serving as both a therapeutic outlet and a mindfulness practice. Spending time in green spaces lowers cortisol levels, the body’s stress hormone, and promotes a state of calm. The simple act of pulling weeds or watering plants provides a natural pause from life’s busyness, encouraging focus on the present moment.

Watching plants grow and thrive provides a tangible sense of accomplishment, boosting mood, improving self-esteem, anxiety, and shows reductions in depression. As Mama Z often says, “Your garden can be your sanctuary—a place to clear your mind and connect with something greater.”

ENHANCING COGNITIVE FUNCTION TO BOOST BRAIN POWER

Gardening also stimulates brain power and cognitive functioning. Spending time in the garden reduces the risk of cognitive decline and dementia, particularly in older adults. Longitudinal studies have found that individuals who get a regular dose of gardening show greater lifetime improvement in cognitive ability compared to those who do not garden. This positive impact on cognitive performance is present even in later life, suggesting a decrease in the risk of dementia.

The Nutritional Benefits of Gardening

Imagine the satisfaction of biting into a fresh cucumber or tomato you grew yourself! Homegrown produce not only tastes better but also has an impact on healthy eating habits.

Growing your own food is one of the best ways to improve your diet and overall health. When you plant a vegetable garden, you gain access to fresh, nutrient-dense produce without worrying about harmful pesticides or chemicals. From tomatoes and cucumbers to leafy greens and herbs, homegrown vegetables are packed with vitamins, minerals, and antioxidants that nourish the body and lower the risk of chronic diseases like heart attack, stroke, diabetes, obesity, Alzheimer’s and cancer.

When you grow it, you’ll eat it, which has a good impact on health. There’s something incredibly satisfying about picking your own vegetables for dinner. Not only does gardening encourage healthier eating habits, but it also teaches the value of healthy, bioactive food for the whole family.

Gardening Builds Community and Connection

Gardening is not just about nurturing plants; it’s about fostering connections that nourish the soul. Joining a community garden or sharing your harvest with neighbors provides opportunities for social interaction, teamwork, and a sense of purpose. This all combines to improve your quality of life from a social perspective.

Whether you’re planting seeds together, swapping gardening tips, or celebrating a successful harvest, these connections strengthen relationships and build a sense of belonging. For those without space for a garden, community gardening plots offer an excellent way to grow food and enjoy the physical and mental health benefits of gardening.

For us, gardening is a family activity that encourages healthy living. We teach our kids lifelong skills, increase their physical activity levels, and enjoy spending time together. Gardening brings people together.

Easy Ways to Enjoying the Health Benefits of Gardening

You don’t need acres of land or a green thumb to get started enjoying the positive effects of gardening. Here are a few easy ways to embrace the benefits of gardening and improve your quality of life today!

1. Start with a Container Garden: Perfect for patios, balconies, or windowsills. Grow herbs like basil or mint to begin since these are easy container gardening plants.

2. Plan a Vegetable Garden: Tomatoes, lettuce, and many herbs are easy for beginners. Learn how we plan our fall garden and see some of our favorite herbs for an herb garden.

3. Join a Community Garden: Find a local garden plot and connect with others. Or connect with local gardeners in your area to trade plant cuttings, seeds, and divisions.

4. Make It a Family Activity: Gardening is a great way to teach kids about nutrition, nature, and patience.

“In the beginning,” God placed Adam and Eve in the Garden of Eden—a place of life, nourishment, and peace. Today, your garden can be a place of health, healing, and connection. Whether you’re planting flowers, growing vegetables, or simply soaking in the beauty of green space, the positive effects on your mind, body, and soul are undeniable.

So, grab your gloves, plant a seed, and embrace the transformative health benefits of gardening. As Mama Z would say, “Get outside, get your hands dirty, and let your garden grow you healthier and happier.”

FREE MASTERCLASS

Unlock the Healing Power of Essential Oils & Transform Your Health, Save Money, and Avoid Costly Mistakes!

BONUS: Sign up today & get Dr. Z’s eBook about Lavender and discover why it’s the most healing oil in the world!

Can One Single Drop of Essential Oil Offer 100+ Health Benefits?

30,500+ Studies Say, “Yes!”

…and this is exactly what Dr. Z is going to teach you during this LIVE event!

REGISTER TODAY

Great up-to-date information for healing

DAWN L.

SECTION THREE Stress Management

Natural Stress Relief: 10 Essential Oils

for Stress and Anxiety

Millions of people are discovering that using aromatherapy oils is the quickest way to drop anxiety levels. If you want to get started, these ten essential oils for stress stand out amongst the rest!

How do you create a calming atmosphere at the end of the day? A good book, your feet kicked up, a nice bath? In real life, though, most of us don’t have time for luxuries that improve the quality of life this way – that’s why we’re stressed! There are many ways you can use natural remedies and stress relievers, and you may be surprised at how simple and inexpensive they can be.

The Impact of Stress Levels on Health

Before diving into my Top 10 Essential Oils for Stress Relief, we need to call out the elephant in the room real quick. What is causing the increase in anxiety symptoms today, and what can we do about it?

Allowing stress to take over our lives could be the biggest mistake of the 21st century. Since chronic stress is a prominent cause of inflammatory disease, moving toward a stress-free life is a core recommendation for the prevention of most diseases.

High blood pressure, heart disease, diabetes, and respiratory disease all seem to be increasing in prevalence as generalized anxiety disorders rise. Reduce stress, and you will reduce the risk of illness.

Our sources of stress may vary – what sends me over the edge might not be a problem for you. Identifying trigger points and structuring our lives to be abundant and stressfree should be an ongoing goal.

A group of nurses, working with and evaluated by Vanderbilt Medical University, took this to heart in their ER environment. Of their essential oils for stress diffusion, they said that they “recognized an opportunity to positively impact our coworkers,” and that they did!

When the oils for anxiety were used in the ER, staff reported an almost complete elimination of feelings of stress and overwhelm, while energy and feelings of empowerment shot through the roof!

Essential oils for stress are too easy to use to miss out on their calming properties. Before stress drags you down another day, use the tools available to reduce stress and pursue the Abundant Life!

Top 10 Essential Oils for Stress Relief

1. ORANGE

In a clinical study on the effects of both orange and rose oil, simply smelling the oils triggered the brain for relaxation. As a bright and uplifting oil, it stands alone nicely and blends well with other oils. If you had to choose just one stress-relieving oil, sweet orange is the most effective and versatile choice.

2. LEMON

Lemon essential oil is an excellent choice for stress relief. In a 2014 evaluation of the oils cancer patients used to relieve stress, lemon oil was one of the most frequently chosen. So many citrus fruits give us therapeutic benefits in their essential oils.

3. BERGAMOT

Citrus oils are definitely go-to oils for many things, stress relief included, so it’s no surprise to see another on the list. Bergamot essential oil has a range of effects for stress relief:

“…improving mood and mild symptoms of stress-induced disorders and facilitating sleep induction. Aromatherapy massage has been shown to relieve symptoms of anxiety in patients with cancer.”

To make massage oil for stress, use a carrier oil such as coconut oil, olive oil, avocado oil, or Mama Z’s Essential Oil Base. See our essential oil dilution guide for percentage tips on the ratio of oils to essential oils to use.

4. NEROLI

Staying within the citrus varieties but moving toward florals, neroli essential oil is derived from the blossom of orange trees and is just as powerful for stress relief. While it specifically thrives in cases where hormones trigger stress and anxiety, neroli is generally calming and relaxing, as well. Add it to essential oil blends where hormones may be a factor.

5. ROSE

Noted earlier for its ability to affect the brain directly, rose essential oil appears time and again in studies demonstrating the ability of essential oils for stress to trigger relaxation and relieve anxiety. If rose is too pricy for you right now, try clary sage instead since it is also popular for women’s health.

6. YLANG YLANG

Ylang ylang has demonstrated sedative and stress-relieving effects that have peripheral benefits. One study carried out these effects to reduce high blood pressure. Traditional use employs ylang ylang as an aphrodisiac. The direct connection between stress and these conditions is no coincidence. Remember: reduce stress, reduce illness!

7. GERANIUM

When better to test stress and anxiety reduction than in one of the most stressful times in life – early labor! The effects of aromatherapy were measured after simple diffusion and inhalation techniques anyone can employ. “The mean anxiety score decreased significantly after inhalation of the aroma of geranium essential oil.” Include geranium essential oil in stress relief blends to take the edge off stressful anxiety.

8. LAVENDER

Sleep issues can rob our bodies of the ability to heal and shed the stress of the day. Both the herb and lavender oil have long been used for sleep improvement. Again testing during childbirth as a measurably stressful time, researchers in 2015 evaluated lavender essential oil for its ability to improve sleep quality during the sleepless, stressful, restless postpartum period. After 8 weeks of aromatherapy oils use, sleep quality and restfulness were improved, taking one major component out of the stress equation.

9. CHAMOMILE

If you’ve ever used chamomile plants for a calming herbal tea, you’ve utilized the effects of aromatherapy on stress. Using chamomile essential oil directly is just another way to make the most of the anxiolytic properties and take advantage of the tools for health God gives us in nature.

10. SPIKENARD

Less common than some of the other oils on the list, spikenard is probably more familiar to you from its mentions in the Bible. Today, we refer to spikenard as a strongly scented essential oil derived from a plant in the Valerian family – valerian, of course, is known as an herbal sedative. Spikenard essential oil is also used as a relaxing oil, with good results on murine tests on its sedative effects.

Use Essential Oil Diffusers for Calm

Diffusion and inhalation are excellent ways to maximize the healing properties and health benefits of these oils. As a Yale Scientific article noted, “Indeed, the olfactory system is the only sensory system that involves the amygdala and the limbic system in its primary processing pathway.” The limbic system is part of the brain that has some control of mood, memory, and emotions.

The direct connection between scent and the limbic system is likely why scent triggers memory, as well as why certain scents have such powerful effects.

Experiment with any of these 10 stress-relieving oils. Here are a few you can begin with if you aren’t sure where to start. The bright scent of citrus and soft tones of floral combine to ease stress, calm the mind, and energize you for that next task!

A Note about Depression – If your stress reaches the point of overwhelming you may find yourself with symptoms of depression. These essential oils for depression and Bible verses for depression could help you through a tough time.

Anxiety and Stress Essential Oil Inhaler

Blend DIY

Life can present us with stressful situations, and it is important to take a minute to stop, breathe, and relax. This do-it-yourself Essential Oil Recipe for Stress and Anxiety Inhaler uses some of our favorite calming oils. It is perfect to help calm you during those stressful moments, in the midst of a panic attack, or when stress levels overwhelm you.

Understanding Oils for Anxiety & Stress

Essential oils have gained popularity for their various therapeutic benefits, and one area where they have proven particularly effective is anxiety disorder management.

Anxiety is a common mental health condition that affects countless individuals worldwide. It is characterized by constant worry, restlessness, and difficulty in calming the mind. While there are several treatment options available for anxiety, many people are turning to natural remedies like essential oils to find relief.

Aromatherapy, the practice of using essential oils to promote physical and psychological well-being, is a popular method for managing anxiety. The inhalation of certain essential oils can profoundly impact our moods and emotions. When inhaled, these oils interact with the limbic system, the part of the brain responsible for emotions, memory, and feelings of relaxation. This interaction triggers the release of chemicals like serotonin and dopamine, which induce a sense of calm and reduction in stress.

The benefits of aromatherapy extend beyond just relaxation and stress reduction. It has been found to improve sleep quality, enhance mood, and boost overall emotional well-being. Additionally, some essential oils possess soothing properties that can alleviate physical symptoms associated with anxiety, such as headaches and muscle tension.

This is why we believe aromatherapy offers a natural and effective method for managing anxiety. By harnessing the power of scents, these therapeutic oils can promote relaxation, reduce stress, and improve emotional well-being, allowing you to experience the abundant life.

COMMON SYMPTOMS OF STRESS AND ANXIETY

While the symptoms of anxiety and the effects of stress can vary from person to person, these are some of the most typically experienced symptoms:

⚫ Racing Thoughts & Concentration Issues: When you’re stuck in a stress response, your mind can feel like it’s constantly racing, making it difficult to focus or relax. This can also cause you to feel overwhelmed by even the simplest tasks or responsibilities. It can also become challenging to concentrate on tasks or remember information.

⚫ Restlessness & Irritability: Many individuals with anxiety experience a sense of restlessness or an inability to sit still. Heightened irritability, making it difficult to handle everyday interactions and situations.

⚫ Muscle tension: Anxiety can cause tight, aching muscles, leading to stiffness, headaches, and even pain. A relaxing essential oil bath can help you ease these aches and pains.

⚫ Insomnia & Fatigue: Difficulty falling asleep or staying asleep is a common symptom of both stress and anxiety. Feeling exhausted, even after a full night’s sleep, is not unheard of. Essential oils for sleep can help you rest more fully.

⚫ Changes in appetite: Some individuals may experience changes in appetite, either eating more or less than usual.

⚫ Physical stress symptoms: Stress and anxiety can manifest in physical health changes such as headaches, rapid heartbeat, shortness of breath, trembling, sweating, and gastrointestinal issues like nausea or stomach pain. Even changes in blood pressure are often seen.

Why Use Essential Oils for Stress and Anxiety Relief?

Essential oils have been used for centuries as natural remedies for various ailments, including stress and anxiety. These oils are derived from plants and contain powerful aromatic compounds that can help calm the mind, relax the body, and promote feelings of well-being. Here are some of the reasons why essential oils are a popular choice for stress and anxiety relief:

⚫ Natural and holistic approach: Essential oils provide a natural and holistic approach to managing stress and anxiety. Unlike prescription medications, which can often come with unwanted side effects, they are derived from plants and are generally considered safe when used properly (i.e.diluting with a carrier oil for topical applications, using in an aromatherapy diffuser or personal inhaler, etc.).

⚫ Aromatherapy benefits: Essential oils are most commonly used in aromatherapy, a form of alternative medicine that utilizes the scent of the oils to promote healing and relaxation. When inhaled, the aroma can stimulate the brain and trigger the release of certain chemicals that help induce a sense of tranquility and calmness.

⚫ Easy to use: Using a calming blend of essential oils for stress and anxiety relief is incredibly easy. You can simply add a few drops of your preferred oil to an essential oil diffuser or inhaler and let the scent fill the room. Alternatively, you can dilute the oil with a carrier oil and apply topicals when you feel anxiety symptoms sneaking up on you!

Best Essential Oils for Anxiety and Stress

It’s hard to pinpoint one simple cure as the root causes can be so multi-faceted. But essential oils can be an ace in your pocket when it comes to relieving anxiety symptoms. Most have probably thought of lavender oil as a good choice to encourage relaxation, but there are several other oils to consider. You’ll want to experiment with many of these to see which ones work well for you.

Bergamot – A citrusy choice with a unique floral scent, bergamot is known for its ability to soothe anxiety and promote relaxation. This oil can help alleviate stress-related symptoms like insomnia, irritability, and restlessness. Bergamot essential oil is also believed to have mood-enhancing properties, making it a popular choice for those seeking emotional balance and overall well-being.

Clary Sage – Helpful for stress relief and sleep difficulties, especially where hormones are involved. Research has shown that Clary Sage essential oil can help regulate cortisol levels in the body, which is the hormone responsible for stress. By balancing cortisol, Clary Sage can help reduce feelings of tension and promote a sense of calmness.

Geranium – A sweet floral fragrance, geranium is a pleasant oil that tends to have anti-anxiety effects without sleepiness. Eliminating feelings of anxiety is just a bonus to using such a lovely oil. Its anxiolytic (anti-anxiety) actions are demonstrated well in the 2015 study published in the Journal of Caring Sciences, analyzing geranium used in childbirth and labor.

Frankincense – Long revered for its spiritual and healing properties, frankincense essential oil is a powerful ally in managing stress and anxiety. Its woody and earthy aroma has a grounding effect on the mind, helping to calm racing thoughts and promote a sense of inner peace. Frankincense oil is also known for its ability to deepen breathing and slow down the heart rate, creating a relaxation response in the body.

Lavender – One of the most popular and well-known oils for stress and anxiety, lavender is one to turn to if your sleep is disturbed. Lavender essential oil contains properties that can help calm the mind and promote relaxation. Its soothing aroma has been shown to reduce anxiety levels and improve sleep quality. Inhaling lavender oil can reduce cortisol levels, the stress hormone released during extreme anxiety.

Roman Chamomile – One of the top choices for calming the nervous system, this is an excellent choice for relieving anxiety or panicky feelings. Add it to your essential oil diffuser at night for sweeter sleep! Note – use caution if you have ragweed allergies.

Rose – Proven effective against postpartum depression, rose has a myriad of balancing effects to help restore harmony to your mind, body, and spirit. It’s a key oil in our Heavenly Scent Room Spray recipe for a good reason! Rose is also lovely for adding to topical applications.

Sweet Marjoram – Historically called “the joy of the mountains,” marjoram was used as a pain reliever. If your stress stems from physical aches, this is perfect to use in a blend. Sweet Marjoram is known for its calming properties and can help alleviate stress and anxiety. Its soothing scent can promote relaxation and help induce a good night’s sleep, making it a great addition to your soothing blend.

Ylang Ylang – The queen of oils, ylang ylang essential oil has a calming effect, even helping to decrease a rapid heart rate if anxiety is overwhelming you. In fact, it’s one of our top essential oils for blood pressure relief, so you know it works well!

Vanilla – Vanilla has a comforting and uplifting fragrance that can help to relieve feelings of stress and anxiety. Its warm, sweet fragrance promotes a sense of relaxation and can help to calm the mind. It’s a top pick for Mama Z when it comes to oils for anxiety.

Vetiver – Vetiver is a powerful essential oil that is widely known for its calming and grounding properties. Its deep, smokey fragrance has a unique complexity that can help ease anxiety and promote relaxation. We’ve used it for ADHD, anxiety levels, and more. Try adding it to your favorite blends for stress relief.

Personal Diffuser for Anxiety-Relief-On-the-Go Inhalers

Essential oils have long been proven to aid in relieving anxiety, supporting healthy stress management, and managing emotional discomfort. These essential oils for stress and anxiety can be used in several different blends, depending on your needs. See our recommended blends and recipe below.

When purchasing supplies for your essential oils for stress and anxiety personal inhaler, remember to buy certified organic cotton pads. Cotton is considered a dirty crop, being sprayed with pesticides. You want to make sure you only use organic and clean cotton in your inhaler to avoid toxins. You should be able to purchase these at a local health food store and cut them to fit the tube that you’re using.

Learn more about why you should avoid prescription medications if possible and how to use essential oils as a natural alternative for managing stress and anxiety.

ADDITIONAL USES

If you find that a particular blend works, try using it in your laundry so you can wrap yourself in anxiety relief throughout the day, or try adding your favorite blend to Wool Dryer Balls during the air dry cycle when you do your laundry.

Another nice option is to create a 4-ounce spray bottle for a room spritz by adding the essential oils to the bottle and topping it off with 190-proof alcohol OR the highest proof alcohol you can find.

Recipe Card

ANTI-ANXIETY ESSENTIAL OIL RECIPE FOR STRESS RELIEF

Ingredients

M 20 drops essential oils

Supplies

M Aromatherapy inhaler

M Glass bowl OR jar

Instructions

g Mix your essential oil blend in a glass bowl or jar.

g Cut down your organic cotton pad to the desired size to fit inside your inhaler tube.

g Place the cotton pad in your glass bowl to absorb your essential oils.

g Use tweezers to remove the cotton pad and insert it into your inhaler tube.

g Place the top section onto the inhaler tube.

g Use during a panic attack, stressful moments, or when anxiety settles in.

*Any of these combinations can be powerful to help ease anxiety and feeling overwhelmed. Try them for yourself to see which is your favorite.

M Geranium, Sweet Marjoram, Patchouli, Sweet Orange

M Lavender & Vanilla Absolute

M Lavender, Clary Sage, Ylang Ylang, Vanilla

M Patchouli & Cedarwood

M Roman Chamomile, Rose, Palmarosa

M Vetiver & Roman Chamomile

M Ylang Ylang, Bergamot, Lavender, Sweet Marjoram, Roman Chamomile, Valerian

Positive Daily Affirmations to Heal the Body and Soul

Meditating on positive daily affirmations is a great way to encourage ourselves to believe in faith and optimism.

Is reciting healing daily positive affirmations hocus pocus, “New Age” stuff? No, not in the least. It’s a Biblical principle and there is much science to back it up!

Why Positive Daily Affirmations are Necessary

Maybe the reason so many people suffer from the sheer number of sicknesses that are robbing people of the abundant life is because it’s virtually impossible to find pure air, food and water nowadays. Maybe it’s because we live in the most toxic environment the world has ever known, and it’s only by the grace of God that we are all not dead at this point.

One thing I am quite certain about is that we have been gifted with the remarkable ability to adapt to our surroundings and to heal ourselves under the right conditions, which is why it’s so important that we treat our bodies right and to recite healing affirmations to keep our focus in the right place!

Positive Daily Affirmations Bring Hope

“And not only this, but we also exult in our tribulations, knowing that tribulation brings about perseverance; and perseverance, proven character; and proven character, hope; and hope does not disappoint, because the love of God has been poured out within our hearts through the Holy Spirit who was given to us.”

~ Romans 5:3-5

“And hope does not disappoint…”

Why some people get sick and others don’t, I’ll never know.

Inspired by Romans 5, my suggestion is that you approach disease (whether mental, emotional, or physical) with your spiritual armor on, tightly knitting these words to your chest in the very order that the Bible lays them out:

● Tribulation ● Persevere

Character

Hope

Love

We must not confuse Paul’s message about boasting in our sufferings to be a badge of honor. Disease is not a burden to bear. The key is to fight through the tribulation, never giving up until you gain the victory!

You need to be prepared to persevere against all odds and never stop until you find the cure the works for you. This experience will develop in you a proven character that will serve to inspire everyone around you; a character defined by hope in God and in His undying care for you and for the love He has for all people.

To beat disease God’s way, following these five steps is critical as they center on daily positive affirmations.

1. Faith. The first step is to whole-heartedly believe in God’s promises to be your provider, your healer, and your redeemer. Faith is the foundation in which your entire life is built upon. Make sure your foundation is built on solid rock, not sand!

2. Prayer. Not to state the obvious, but falling on your knees to seek God’s merciful hand is just what the doctor ordered. You’d be surprised to learn about the number of people who literally don’t think to pray for healing or to ask God for the formula to cure their body. Somehow, it either slips their mind or they don’t think God is concerned about their health condition. In addition to the many proven health benefits of prayer including reducing stress inflammation, trust me, it moves God’s heart. Prayer works.

3. Seek. The third step is to follow God’s leading and to find the solution. Easier said than done, right? I understand that this can be an arduous task for some people, but don’t despair. The key here is to test, research, study and test again. If something doesn’t settle right in your spirit, don’t do it. Barring rare emergencies, you always have time to make a sound decision so you’ll do well to follow your intuition. Working with a spiritually-minded health care provider is key because she can help be your guide through this process.

4. Action. The fourth step is to follow the instructions God is giving you. At this point, you should have a better understanding of how the Spirit is directing you to beat this thing. Remember, “faith without deeds is dead,” so you have got to do your part!

5. Repeat. Make this your new anthem: Blessed are the flexible, for they shall not be broken. Healing is a journey for many of us so don’t be dogmatic in your thinking. Keep repeating Steps 1 – 4 until you get the victory!

A Collection of Positive Daily Affirmations

Here are my favorite Biblical positive daily affirmations that I recommend you read aloud every day until they take firm root into your spirit, and make them part of your daily meditation!

It is God’s will for me to be healed and whole. ~ 3 John 1:2

I speak life even when I don’t feel it. My words are like honeycomb, sweet to the soul and healing to the body. ~ Proverbs 16:24

I serve an awesome God who proclaims that He is my healer! ~ Exodus 15:26

I serve a faithful God who promises to never leave me nor forsake me! ~ Deuteronomy 31:6

I serve an unconditionally loving God who says He sees me and will heal me anyway! ~ Isaiah 57:18

I serve a merciful God who commits to taking sickness from among me! ~ Exodus 23:25

I serve a gracious God who promises to restore me to health and to heal my wounds! ~ Jeremiah 30:17

I am made in God’s image and He has given my body the ability to heal itself! ~ Genesis 1:27

I have not been given a spirit of fear, but of power, of love and a sound mind! ~ 2 Timothy 1:7

I know that God will perfect that which concerns me to the end!

~ Psalm 138:8

I hear God’s voice and I obey his word, therefore, He promises to be my healer, and to keep deadly pestilences from me.

~ Exodus 15:26

I worship the only true God and He promises to take sickness from my midst.

~ Exodus 23:25

I am called by God’s name, I humble myself before Him, I pray and I seek His face, I turn from my sin. Therefore, I’m confident that He hears from heaven, that He will forgive my sin, and He will heal my land.

~ Chronicles 7:14

The Lord protects the helpless, so I am confident He will restore me to health.

~ Psalm 41:3

As a believer in Christ, all of God’s benefits are mine. He forgives my sin, He heals all my diseases, and He satisfies my desires with good things and renews my youth like the eagles.

~ Psalm 103:1-5

My God sends His word and He heals me. He delivers me from all destruction.

~ Psalm 107:20

My God promises to heal the brokenhearted and bind up my wounds.

I have a joyful heart, it is good medicine.

~ Psalm 147:3

~ Proverbs 17:22

And my God will bring me health and healing. He will heal me and reveal to me abundance of prosperity and security.

~ Jeremiah 33:6

I serve an awesome God who promises no evil will befall me and no plague will come near my dwelling!

~ Psalm 91:10

I rest assured knowing that what the enemy intends for evil, God will use for good!

~ Genesis 50:20

We pray you’ll be blessed as you use positive daily affirmations to help you enjoy the Abundant Life!

FREE MASTERCLASS

Unlock the Healing Power of Essential Oils & Transform Your Health, Save Money, and Avoid Costly Mistakes!

BONUS: Sign up today & get Dr. Z’s eBook about Lavender and discover why it’s the most healing oil in the world!

Can One Single Drop of Essential Oil Offer 100+ Health Benefits?

30,500+ Studies Say, “Yes!”

…and this is exactly what Dr. Z is going to teach you during this LIVE event!

REGISTER TODAY

Great up-to-date information for healing

DAWN L.

SECTION FOUR

Rest & Recover

The Best Essential Oils for Peaceful Sleep

If you’re reading this and live in an area that would be considered “modern” or “industrial,” there’s a 70% chance that you don’t get the rest that you need every night, and using essential oils for sleep can be a major game-changer.

There’s a lot that we can say about the research data out there, but it cannot be stressed enough that pharmaceutical sleep aids are not the answer. People across the globe have traditionally used natural remedies like essential oils for sleep, and we need to get back to our roots before sleep disorders ruin everyone’s health!

Sleep Disorder Epidemic

Before we dive into how to use the best essential oils for sleep, we need to understand why so many people struggle getting rest at night.

In America alone, an estimated 50 – 70 million people suffer from sleep disorders or sleep deprivation and we literally have an epidemic on our hands!

Ever since the Centers for Disease Control and Prevention (CDC) published their landmark study in 2013, it has become glaringly obvious that we have a sleep disorder epidemic on our hands that has significant ramifications for our health. At first glance, it may be easy to dismiss sleep deprivation as something that only causes us to be “groggy” or feel tired. Nothing could be further from the truth! Sleep affects every aspect of the abundant life, and not getting the necessary amount every night can absolutely cripple us physically, mentally, emotionally, socially, and professionally.

Some of the more common problems related to not getting enough sleep are:

⚫ Trouble concentrating

⚫ Decreased judgment

⚫ Increased irritability

⚫ Difficulty in performing daily activities

⚫ Hemostatic and nerve function and dysfunction

⚫ Mood imbalance

⚫ Caffeine and drug addiction

⚫ And much more!

The effects of moderate sleep disturbances don’t just affect insomniacs but can be similar to actual “sleep deprivation” on life and health quality.

The Great Coffee Dilemma

For most people, a cup of coffee in the morning and mid-afternoon keep them going relatively strong during their workday, but this isn’t sustainable. There are several side effects to consider before making coffee a daily habit. Some of the lesser-known facts about coffee:

For most people, a cup of coffee in the morning and mid-afternoon keeps them going relatively strong during their workday, but this isn’t sustainable. There are several side effects to consider before making coffee a daily habit. Some of the lesser-known facts about coffee:

⚫ Increases blood sugar levels

⚫ Creates sugar and carbohydrate cravings

⚫ Contributes to acid reflux and damages gut lining

⚫ Exhausts the adrenals

⚫ Worsens PMS and lumpy breasts

⚫ Gluten-cross reactive food

⚫ Impacts the conversion of thyroid hormones

⚫ Increases the risk of miscarriages

⚫ Highly inflammatory

⚫ Contributes to poor bone health and osteoporosis

⚫ Can cause insomnia and poor sleep

Coffee is never the answer to fatigue, and simply inhaling peppermint essential oil for an energy boost during that mid-day crash at work can help you break the coffee habit, which is why I recommend preventative ways to use essential oils for sleep.

The Medical Approach for Sleep Disorders

When caffeine doesn’t work, many people suffering from sleep disorders resort to over-the-counter or prescription sleep aids. Unfortunately, more patients than ever with sleep disorders are being prescribed sedative-hypnotic drugs like benzodiazepine, which were originally designed to reduce anxiety to help them sleep.

Data published in the British Medical Journal states, “An estimated 6%–10% of US adults took a hypnotic drug for poor sleep.” That is a ton of people, especially considering the side effects!

Hypnotic use has been associated with a 35% increase in developing cancer, and patients receiving hypnotics are more than 4 times more likely to die than people who are not on the drugs. It appears that the dosage plays a key role, but “even patients prescribed fewer than 18 hypnotic doses per year experienced increased mortality, with greater mortality associated with greater dosage prescribed.”

In addition to the increased cancer risk, the problem with prescribing sedative-hypnotic drugs like benzodiazepine is two-fold: benzodiazepines are highly addictive and interact with neurotransmitters like GABA.

It is interesting to note that benzodiazepines are rarely the sole drug of abuse because people usually combine them with other drugs to increase their effect. It is highly common for drug abusers to add painkillers like opioids to boost the euphoric effects. Among them, Valium and Xanax are the most popular.

If you or a loved one are currently taking benzodiazepines, note that they don’t seem to be addictive within the first few months of use, nor does tolerance or difficulties in stopping the medication settle in. However, after several months of regular use, you’re likely to develop addiction, tolerance, and withdrawal symptoms significantly.

How Essential Oils for Sleep Can Help

Essential oils are transdermal and work on the body’s physiology in a variety of ways. This means that you can affect your body’s biochemistry when applying them topically in a similar way as when taking them internally or inhaling them via diffusion.

Research suggests topical application may actually be one of the most effective methods for people with sleep disorders, as the chemical components of lavender have been shown to enter the bloodstream within 5 minutes of massaging the oil on the skin. The calming and relaxing effects of lavender essential oil have a one-two punch when applied topically because of the direct benefit on the brain when the volatile organic compounds are inhaled and through the skin!

The 1992 study that proved this also uncovered that maximum concentration levels were observed within 20 minutes. Don’t worry; it’s not like the sedative properties last forever. Within 90 minutes, most of the lavender was eliminated.

ESSENTIAL OILS FOR SLEEP TO THE RESCUE!

Unlike common sleep aids and benzodiazepines, there are virtually no side effects when people use essential oils for sleeping. In the words of a 2014 systematic review of the literature, “A majority of the study findings suggested a positive effect of essential oils for sleep. Lavender was the most frequently studied essential oil. No adverse events were reported.”

In fact, oils can possibly help get people off of drugs!

Since a clinical study dating back to 1995, for example, we have known that sleep duration significantly decreases in older patients who are dependent on benzodiazepines. However, once lavender essential oil aromatherapy was introduced into their lives, their sleep quality and duration could be restored to previous levels, in spite of not being on the drugs. According to the researchers who conducted this landmark research, “This study suggested that ambient lavender oil might be used as a temporary relief from continued medication for insomnia and reduces the side-effects of these drugs.”

Note of caution: be sure to never take yourself off of benzodiazepines without medical guidance because the side effects can be quite severe.

Essential Oils That Help with Sleep

Does this mean that lavender is the best essential oil for sleep? Before we jump to premature conclusions, let’s keep these facts in mind from the 2014 review of the literature I mentioned above:

⚫ Lavender is the most frequently studied essential oil in research trials.

⚫ One of the few other oils evaluated for sedative purposes is Baccharis uncinella, which is used by the Laklaño Indians in Santa Catarina, Brazil.

⚫ Lavender and Baccharis uncinella are not the only essential oils for sleep. However, until we have more research at our disposal, we’re limited to reading anecdotal testimonials online about other oils.

⚫ “No adverse effects” were uncovered by the University of Minnesota when they evaluated 15 studies (11 of which were randomized controlled trials) that examined hypnotic effects of essential oil inhalation in the scientific literature to date.

With that said, tucked away in the collection of lavender sleep studies are golden nuggets suggesting that other oils can also have a profound effect on sleep quality.

In 2013, for example, the journal Evidence-Based Complementary and Alternative Medicine published an article that evaluated the effects that aromatherapy had on anxiety, sleep quality, and vital signs within an intensive care unit (ICU) patient population. The researchers blended lavender, Roman chamomile, and neroli essential oil with a 6: 2: 0.5 ratio and discovered that this aromatherapy (AT) strategy “significantly” lowered anxiety and improved sleep quality compared with conventional nursing intervention. Interestingly, blood pressure was also lower in the AT group. This should give hope to people with cardiovascular disease-related insomnia, as the connection between the two is well-established in the literature.

More recently, the Asian Pacific Journal of Tropical Biomedicine published a systematic review reporting that these oils are also superbly effective at helping people’s insomnia:

⚫ Angelica archangelica rad. (angelica)

⚫ Cananga odorata (ylang ylang)

⚫ Chamaemelum nobile (Roman chamomile)

⚫ Citrus aurantium var. amara (neroli)

⚫ Cistus ladaniferus (labdanum)

⚫ Citrus bergamia (bergamot)

⚫ C. limon (lemon)

⚫ Citrus reticulata (mandarin)

⚫ Citrus sinensis (sweet orange)

⚫ Cuminum cyminum (cumin)

⚫ Juniperus communis fruct. (juniper berry)

⚫ Lavandula angustifolia (lavender)

⚫ Litsea cubeba (may chang)

⚫ Melissa officinalis (lemon balm)

⚫ Myrtus communis (myrtle)

⚫ Ocimum basilicum (basil)

⚫ Origanum majorana (sweet marjoram)

⚫ Ravensara aromatica (ravensara)

⚫ Thymus vulgaris ct. geraniol, ct. linalool (sweet thyme)

⚫ Valeriana officinalis (valerian)

A Note About Anxiety

It is important to point out that anxiety is not only a primary cause of sleep disorders; it’s also a side effect. Meaning that anxiety can cause sleep deprivation, and sleep deprivation can cause anxiety, thus creating a vicious cycle that is challenging to stop.

The research about anxiolytic (anti-anxiety) essential oils is much more robust than sleep studies, and we see that the systematic reviews of the literature suggest that these essential oils for sleep are the most potent in managing anxiety:

⚫ Angelica archangelica rad. (angelica)

⚫ Cistus ladaniferus (labdanum)

⚫ Citrus aurantium var. amara fol. (petitgrain bigarade)

⚫ Citrus aurantium var. amara per. (orange bigarade)

⚫ Citrus bergamia (bergamot)

⚫ Citrus sinensis (sweet orange)

⚫ Cymbopogon martinii (palmarosa)

⚫ Eucalyptus staigeriana (lemon-scented ironbark)

⚫ Lavandula angustifolia (lavender)

⚫ Litsea cubeba (may chang)

⚫ Ocimum basilicum (basil)

⚫ Origanum majorana (sweet marjoram)

⚫ Pelargonium graveolens (geranium)

⚫ Pogostemon patchouli (patchouli)

⚫ Valeriana officinalis (valerian)

There are other studies suggesting that these essential oils for sleep also have significant calming effects: clary sage, lemon, Roman chamomile, rose, rose-scented geranium, sandalwood, and ylang ylang.

Inhalation and topical application of these essential oils for sleep, during a panic attack, or during stressful times can help considerably!

Using Essential Oils for Sleep

As we’ve seen, most of the research discussed focuses on the topical and inhalation benefits of using essential oils to calm the mind and body and to help people sleep better. Primarily, lavender is the case study, but other essential oils for sleep can surely be of help.

Keep in mind that everyone’s biochemistry is different, and what works for me may not work for you. It is critical for you to follow your intuition and listen to your body. Essentially, any oil that helps calm the mind and body will help reduce sleep disturbances. Same with other anti-stress techniques like prayer, meditation, Tai Chi, exercise, and well-balanced nutrition. When you find something that “works,” stick with it and then try to switch things up periodically.

Diffusion – the easiest and arguably the most effective approach is to put a few drops of any of these essential oils for sleep above (or a homemade blend) in your diffuser before you go to bed. Some nice diffuser blends you might want to try are:

⚫ 2 drops ylang ylang, 1 drop bergamot, 1 drop lavender, 1 drop sweet marjoram, 1 drop roman chamomile, and 1 drop valerian

⚫ 2 drops lavender, 1 drop clary sage, 1 drop of ylang ylang and 1 drop vanilla

⚫ 2 drops geranium, 1 drop sweet marjoram, 1 drop of patchouli, and 1 drop sweet orange

⚫ 2 drops roman chamomile, 1 drop rose, and 1 drop palmarosa

Topical – another effective strategy is to simply apply these key oils over certain parts of the body – particularly the trigger points – like the bottoms of the feet, on the wrists, behind the knees, and behind the ears on the mastoid bone or on the back on the neck.

Be sure to use with a good carrier oil, and create a 2-3% dilution that is considered safe by most experts:

⚫ 1% dilution: 6 drops of EO per oz of carrier oil (1% of 600 drops is 6)

⚫ 2% dilution: 12 drops of EO per oz of carrier oil (2% of 600 drops is 12)

⚫ 3% dilution: 18 drops of EO per oz of carrier oil (3% of 600 drops is 18)

If you are more comfortable working with tablespoons, 1 oz. = 2 tablespoons, and there are 300 drops of EO in a tablespoon.

⚫ 1% dilution: 3 drops of EO per tablespoon of carrier oil (1% of 300 drops is 3)

⚫ 2% dilution: 6 drops of EO per tablespoon of carrier oil (2% of 300 drops is 6)

⚫ 3% dilution: 9 drops of EO per tablespoon of carrier oil (3% of 300 drops is 9)

Misting Spray – another nifty trick is to make a DIY Sleep Spray. Using some of the same oils above, simply:

1. Add 20 drops of essential oil into a glass spray bottle.

2. Fill the remaining 4oz bottle with water.

3. Shake well.

4. Mist your pillow before bedtime to help aid sleep and provide a restful night.

Other DIY Hacks – try making your favorite DIY recipes with these sleepy time essential oils. It’s a great way to calm the body and the mind. Here are some recipes for you – but remember, just use the oils and blends above to give you the desired calming result:

⚫ Detox bath

⚫ Foaming hand soap

⚫ Hand cream

⚫ Hand sanitizer

⚫ Healing skin serum

⚫ Liquid hand soap

⚫ Lotion bar

⚫ Laundry detergent

⚫ Sugar bath scrub

Other Natural Tips to Promote Good Sleep

Ask any chiropractor, and they will tell you that your sleep position is as important as all the other factors we’ve discussed. If your body is not in a truly “restful,” relaxed posture, your sleep will definitely be dampened, and you’ll end up with a kink in your neck or back. According to chiropractor Dr. David Jockers, here are some key dos and don’ts:

⚫ Sleeping facedown requires an individual to have their head turned to the side.

⚫ Sleeping face up with a large pillow underneath your head will cause a hyperflexion and protraction of the neck.

⚫ One of the best positions is sleeping on your back with a specific posture pillow customized to help improve the cervical curve.

⚫ Another great sleeping posture is lying on your side in a fetal-like position with hips and knees flexed about 45 degrees.

⚫ It is important to have pillow support under the neck to keep the head level and face in a neutral position.

⚫ Also, it is critical to have a pillow between the knees, which assists the body in maintaining proper pelvic integrity.

There are a lot of other tips out there in addition to using the best essential oils for sleep and optimizing your sleep posture. I have found these 9 Ways To Hack Your Sleep For Optimal Health And Rest, published by pharmacist Dr. Izabella Wentz, to be especially helpful:

1. Track your sleep quality – using an app like SleepCycle will help you keep a good diary, giving you the tips you need to truly hack your sleep!

2. Wake up at the top of a sleep cycle – the difference between waking up groggy and being refreshed can simply be a matter of changing up WHEN you get up. Wake up from a deep sleep and you’ll feel crummy, wake up on the top of your sleep cycle and you’ll feel great. The SleepCycle app can act as an alarm clock and wake you up at the right time for your internal clock!

3. Fill up with fat at dinner – good, healthy fats are long-burning fuel sources that help you sleep through the night and fuel your brain. Grass-fed butter, coconut oil, and MCT oil are great choices.

4. Prime with protein – during the night, our muscles relax and repair, and protein is needed to regenerate. It is key to consume healthy, easy-to-digest proteins for dinner to help this process along.

5. Turn down the lights – sleeping in the absolute dark is best. Unlike our ancestors who lived by the yellow and orange light provided by the moon and stars and fire, we are inundated with bright blue light all around us. Blue light sources are the sun (designed by God to keep us awake and alert), TVs, cell phones, and other electronic devices. Ever notice how looking at your phone or watching TV at night makes your eyes pop wide open and gives you a jolt of energy? Softer lights (like yellow and orange) on the color spectrum help us relax and get us ready for sleep. Use apps like f.Lux for your computer that automatically change the blue screen to orange as the sun sets, dim your cell phone brightness, and try to keep the house as dark as possible at night.

6. Don’t exercise near bedtime – highly energizing; it’s best not to exercise right before bed unless you’re enjoying some relaxing yoga or breathing exercises, etc.

7. Don’t drink coffee past the afternoon – according to the sleep expert Dr. Michael Breus, “It can take as much as 8 hours for the caffeine in a single cup of coffee to leave your system.” So, it’s a good idea to be caffeine-free by 2 p.m. to protect your ability to fall asleep.

8. Go to bed before your second wind – it has been said that 1 hour of sleep between the hours of 10:00 pm and 2:00 am has the same effect on your body as 2 hours of sleep after 2:00 am because of our natural circadian rhythm. This seems logical as most people become naturally tired around 10:00 pm or so. What’s the risk of staying up late? If you choose to stay awake past this time, you will often experience a cortisol-driven “second wind.” Our body regulates hormones around midnight, and people will find themselves up until 2:00 am or so unless they get to bed earlier.

9. Bring down your stress – as we’ve seen above, stress, anxiety, and sleep disorders go hand in hand. Focusing on mental and emotional balancing strategies like prayer, meditation, Tai Chi, and deep breathing are key to getting a good night’s sleep.

Another thing we learned after we began using Harmoni EMF-Protection Pendants with the whole family and noticed immediate improvement in Bella’s sleeping capabilities is that EMF radiation can impact your sleep quality, among other health concerns.

Sleep Spray Recipe with Essential Oils to Promote Deep Rest

Getting a good night’s rest is imperative. A healthy lifestyle balance is dependent on your body recharging at night, and one of your best resources is using essential oils. This homemade essential oil sleep spray recipe can aid in relaxation and help you get a restful night.

How do Essential Oils Help with Sleep?

These essential oils can help relieve the stress, emotional distress, or anxiety that is preventing you from sleeping.

⚫ Sweet Orange – This mood-boosting essential oil may seem an odd choice for aiding in sleep, but the anti-anxiety effect can help if depression is making sleep difficult.

⚫ Lavender – One of the best overall essential oils for mood and anxiety, as it relieves stress to allow sleep to come.

⚫ Vetiver – Vetiver is rich and deep and helps calm scattered thoughts. It’s a great choice for an essential oil for sleep spray.

⚫ Roman Chamomile – Chamomile calms both the digestive and nervous systems, which means if anxiety and nervousness keep you awake, this is an essential oil to add to your sleep spray.

⚫ Ylang Ylang – Pretty and balancing, ylang ylang essential oil is a balancing essential oil that has a calming and stress-relieving effect.

We have shared a few of our favorite sleep essential oil blends, but feel free to use your own favorite essential oil for sleep. Lavender oil is always a go-to for relaxing, and it works well for sleep. If you suffer from allergies, then you may want to use an allergy blend to help with breathing so you can rest peacefully. An anxiety blend may also be beneficial to you.

WHAT ARE THE BEST ESSENTIAL OILS TO BLEND FOR RELAXATION:

⚫ Patchouli & Cedarwood

⚫ Lavender & Vanilla Absolute

⚫ Vetiver & Roman Chamomile

⚫ Ylang ylang, bergamot, lavender, sweet marjoram, roman chamomile, valerian

⚫ Lavender, clary sage, ylang ylang, vanilla

⚫ Geranium, sweet marjoram, patchouli, sweet orange

⚫ Roman chamomile, rose, palmarosa

These oils can also be added to your wool drier balls and tossed in the drier when you dry your sheets! These are just a few of the possible essential oils for your sleep spray blend – experiment to see which one of your favorites will work together for you.

⚫ Roman chamomile, rose, palmarosa Recipe Card

SLEEP SPRAY WITH ESSENTIAL OILS

Ingredients

M 20 drops essential oils*

M 190-proof alcohol OR the highest-proof alcohol you can find

Supplies

M 4-ounce glass spray bottle

Instructions

g Add essential oils to your glass spray bottle.

g Fill the remaining space in the bottle with the alcohol.

g Shake well.

g Mist your pillow before bedtime to help aid sleep and provide a restful night.

WHAT ARE THE BEST ESSENTIAL OILS TO BLEND FOR SLEEP:

⚫ Patchouli & Cedarwood

⚫ Lavender & Vanilla Absolute

⚫ Vetiver & Roman Chamomile

⚫ Ylang ylang, bergamot, lavender, sweet marjoram, roman chamomile, valerian

⚫ Lavender, clary sage, ylang ylang, vanilla

⚫ Geranium, sweet marjoram, patchouli, sweet orange

FREE MASTERCLASS

Unlock the Healing Power of Essential Oils & Transform Your Health, Save Money, and Avoid Costly Mistakes!

BONUS: Sign up today & get Dr. Z’s eBook about Lavender and discover why it’s the most healing oil in the world!

Can One Single Drop of Essential Oil Offer 100+ Health Benefits?

30,500+ Studies Say, “Yes!”

…and this is exactly what Dr. Z is going to teach you during this LIVE event!

REGISTER TODAY

Great up-to-date information for healing

DAWN L.

SECTION FIVE

Oils for Heart Health

Top Essential Oils For Heart Health: A Comprehensive Guide

When we’re studying the top essential oils for heart health, it’s important to realize that cardiovascular disease is one of the leading causes of death in the US. Cardiovascular disease (CVD) is a catchall term for conditions like coronary artery disease, heart failure, hypertension (high blood pressure), and strokes. Cardiovascular health refers to the proper functioning of the heart and blood vessels, which are responsible for circulating blood, oxygen, and nutrients throughout the body.

In the United States alone, more than 18 million adults suffer from cardiovascular disease. Globally, it claims over 18 million lives annually, accounting for 30% of all deaths. The risk factors for CVD include poor diet, lack of exercise and physical activity, chronic raised stress levels, and unhealthy cholesterol levels. As a result, maintaining a healthy heart requires a multifaceted approach, including lifestyle changes and natural remedies such as essential oils.

How Essential Oils Support Heart Health

There are many essential oils offer a range of benefits that can help support cardiovascular health and encourage healthy heart function. Here are the key ways they work:

⚫ Anti-inflammatory Effects: Inflammation is a significant contributor to heart disease. Essential oils with anti-inflammatory properties, such as rosemary and pine, can reduce arterial inflammation and help prevent heart disease.

⚫ Stress Reduction: Chronic stress significantly raises the risk of heart disease by increasing cortisol stress levels and raising blood pressure. Essential oils like lavender and ylang ylang are well-known for their ability to reduce stress, lower heart rate, and improve emotional well-being.

⚫ Blood Pressure Management: Hypertension, systolic blood pressure, and overall blood pressure, is a leading causes of heart disease. Essential oils such as ylang ylang and bergamot are known for their hypotensive effects, helping to lower blood pressure naturally.

⚫ Improved Circulation: Good circulation is crucial for heart health. Oils like peppermint and rosemary help stimulate blood flow and can reduce arterial stiffness, ensuring a healthy cardiovascular system.

Top 10 Essential Oils for Heart Health

Essential oils provide a natural, effective means to support heart health and overall cardiovascular wellness. Below are seven essential oils that are particularly beneficial for promoting healthy heart function, reducing stress levels, managing blood pressure, and improving circulation.

CORIANDER ESSENTIAL OIL

Coriander essential oil is rich in linalool and terpenes, which provide both antioxidant and anti-inflammatory properties. These effects are highly beneficial for cardiovascular health, as they help protect the heart by reducing oxidative stress and inflammation— two major contributors to heart disease. Coriander essential oil is noted for its ability to regulate lipid levels, which is essential for maintaining healthy cholesterol and preventing plaque buildup in the arteries.

Coriander oil has also been traditionally used for improving circulation, which can help lower blood pressure and reduce the risk of hypertension, a major factor in cardiovascular issues such as strokes and heart attacks. It may also contribute to the reduction of stress and anxiety, both of which are critical for maintaining heart health.

Application: This is one of the primary essential oils in our Healthy Heart Blend so join it with the rest in a diffuser or body oil!

LAVENDER ESSENTIAL OIL

Lavender essential oil is well-known for its soothing and stress-relieving properties, making it one of the most effective oils for heart health. This versatile oil is rich in linalool and linalyl acetate, compounds known to reduce anxiety, calm the nervous system, and lower cortisol levels. Elevated cortisol can raise blood pressure and heart rate, so reducing this hormone’s presence is crucial for maintaining heart health.

Several studies have shown that lavender oil can significantly reduce both systolic and diastolic blood pressure, making it an excellent natural remedy for hypertension. By promoting relaxation and reducing emotional stress, lavender directly supports the cardiovascular system. In fact, emotional stress is a major risk factor for heart disease, and managing this aspect of wellness can reduce long-term cardiovascular risk.

Key components and benefits of lavender essential oil include linalool and linalyl acetate which are compounds that help calm the nervous system and reduce stressinduced heart rate elevation. This is key for blood pressure management. Lavender essential oil has been shown to reduce blood pressure in clinical settings, supporting overall heart health. Its calming properties can also help prevent stress-induced cardiovascular strain.

Application: Add 4-5 drops of lavender essential oil to a diffuser before bed to promote relaxation and reduce stress. Alternatively, mix 2-3 drops with a carrier oil and apply to your temples or wrists for a calming effect throughout the day.

PINE (PINUS SYLVESTRIS) ESSENTIAL OIL

Pine essential oil offers remarkable anti-inflammatory and circulatory benefits, thanks to its high concentration of monoterpenes, particularly α-pinene. These compounds reduce inflammation, a significant risk factor for heart disease and coronary artery disease.

Inflammation is a key contributor to cardiovascular diseases like atherosclerosis, where arteries become clogged with plaque. By reducing inflammation in the arterial walls, pine oil can help promote smoother blood flow and prevent the formation of blockages that lead to heart attacks or strokes.

Additionally, pine oil helps improve overall blood circulation, making it an excellent choice for those looking to boost heart health naturally. The enhanced blood flow promoted by pine oil may also reduce strain on the heart by ensuring that oxygen and nutrients are more efficiently distributed throughout the body.

Application: For a blood circulation-boosting massage, blend 5 drops of pine oil with 10 mL of a carrier oil (such as coconut oil or Mama Z’s oil base) and massage it onto the chest or over pulse points to stimulate blood flow and reduce inflammation.

YLANG-YLANG ESSENTIAL OIL

Ylang ylang essential oil is revered for its ability to lower blood pressure and heart rate, making it an excellent natural remedy for hypertension. Ylang ylang contains linalool and β-caryophyllene, both of which are known for their calming, sedative effects. The linalool effects are similar to the effects of lavender, which is why they blend so well together.

These compounds not only reduce stress but also help lower blood systolic blood pressure and diastolic blood pressure. This has proven beneficial effects on heart health.

Stress is one of the most significant contributors to heart disease, and by calming the nervous system, ylang ylang helps mitigate this risk. This essential oil’s hypotensive properties also make it a valuable addition to a heart-health routine for those seeking to naturally manage their blood pressure levels.

Application: Add drops of ylang ylang essential oil to the detox bath before you go to bed at night or diffuse it in a blend with lavender, neroli, and marjoram for hypertension relief. The beneficial effects may extend to improving libido as well, for enhanced quality of life if heart disease has impacted that area.

ROSEMARY ESSENTIAL OIL

Rosemary essential oil is widely recognized for its stimulating effects, particularly in terms of circulation. This essential oil contains rosmarinic acid, an antioxidant with beneficial effects that help protect the cardiovascular system from oxidative stress. Oxidative stress contributes to the development of heart disease by damaging blood vessels and raising cholesterol levels, so managing this is key to preventing cardiovascular problems.

Rosemary essential oil has been traditionally used to help manage hypotension (low blood pressure). It has been shown to increase blood pressure, heart rate, and respiratory rate when inhaled. A study conducted over a 72-week period on 32 patients with primary hypotension found that rosemary oil helped raise blood pressure to normal levels in most of the volunteers.

It also looks like rosemary essential oil could be your new best friend when it comes to keeping your cholesterol in check. Some studies have shown that this awesome oil and its key components can help manage cholesterol levels. This is super important because keeping cholesterol in line helps lower the chances of plaque buildup in your arteries and reduce the risk of heart disease.

Application: Mix 3 drops of rosemary oil with 5 mL of carrier oil and massage onto the chest area or pulse points to improve circulation. You can also diffuse rosemary oil during the day for mental clarity and heart support.

PEPPERMINT ESSENTIAL OIL

Peppermint oil is highly energizing and boosts circulation, which is crucial for heart health. Its menthol content provides a cooling, beneficial effect that relaxes the muscles around the heart, allowing for smoother blood flow. Peppermint also helps alleviate fatigue levels, a common symptom in those with heart conditions such as coronary artery disease, low blood pressure, atrial fibrillation, and more.

By increasing oxygen flow to the brain and heart, peppermint helps combat this level of fatigue, promoting overall cardiovascular health. It’s one of our go-to oils for the beneficial effects for athletes. If you’re trying to increase your physical activity level, you’ll want to add peppermint essential oil to your gym bag for sure!

Application: For an energy boost, diffuse peppermint essential oil along with rosemary and lavender to keep you motivated to move!

BERGAMOT ESSENTIAL OIL

Bergamot essential oil has been studied for its potential benefits in reducing the risk of cardiovascular disease. This citrus oil contains bergamottin, a compound shown to have antianginal and antiarrhythmic properties, which means it can help stabilize heart rhythm and improve heart function. In studies involving guinea pigs with induced arrhythmia, bergamot showed significant potential in protecting the heart.

Bergamot essential oil also offers the added beneficial effect of lowering LDL cholesterol, often referred to as “bad” cholesterol. High LDL cholesterol is a major risk factor for heart disease, and by reducing these levels, bergamot helps protect the cardiovascular system from plaque buildup and blockages.

Application: Make a blend with equal parts bergamot, ylang ylang, and lavender essential oil for a diffuser or dilute into a carrier oil to relieve stress and promote healthy heart function and relaxation. Managing stress will help improve your quality of life too!

BLACK PEPPER ESSENTIAL OIL

Black pepper essential oil contains beta-caryophyllene, a compound known for its interaction with the body’s endocannabinoid system. Beta-caryophyllene binds to CB2 receptors, which are known to help reduce inflammation—a major risk factor for cardiovascular disease. This interaction creates a beneficial effect that helps reduce the arterial inflammation that contributes to hypertension and heart disease.

In addition to its anti-inflammatory properties, black pepper essential oil also boasts potent antioxidative effects. Studies show that it can inhibit key enzymes involved in the development of hypertension. By reducing oxidative stress, black pepper essential oil may play a vital role in managing blood pressure levels and promoting overall cardiovascular health.

To create a calming environment during stressful times or before bedtime, consider diffusing black pepper essential oil to enhance the effects of lavender or vetiver oils. This combination not only promotes relaxation but can also enhance the overall effectiveness of the oils in supporting heart health.

GERANIUM ESSENTIAL

OIL

Geranium essential oil is highly regarded for its ability to reduce stress and balance emotions, both of which play a crucial role in supporting heart health. Rich in compounds like citronellol and geraniol, geranium oil offers significant anti-anxiety and antiinflammatory effects. Since stress and inflammation are two leading contributors to heart disease, effectively managing these factors can help reduce cardiovascular risk.

A clinical trial study involving patients who inhaled geranium oil for 20 minutes showed a notable reduction in anxiety levels, which is directly linked to improved heart health. Additionally, geranium’s anti-inflammatory properties help reduce arterial inflammation, supporting circulation and decreasing the risk of arterial blockages, which can lead to heart attacks or strokes.

Application: Diffuse 4-5 drops of geranium essential oil at home or work to promote relaxation and reduce anxiety. Alternatively, add a couple drops to a personal inhaler or cotton ball for on-the-go aromatherapy.

NEROLI ESSENTIAL OIL

Neroli essential oil, extracted from the blossoms of the bitter orange tree, is known for its heart-supporting properties, particularly for those dealing with hypertension. Containing key compounds like linalool and nerolidol, neroli has been shown to lower both systolic and diastolic blood pressure while improving pulse regulation.

In clinical trials, inhaling neroli essential oil significantly reduced blood pressure, making it a potent natural remedy for hypertension. Beyond its effects on blood pressure, neroli’s anxiolytic properties are well-documented. Its ability to relieve stress and anxiety—both significant contributors to cardiovascular problems—helps protect the heart by calming the nervous system and reducing stress-induced strain on the cardiovascular system.

Application: Add 3-4 drops of neroli essential oil to a diffuser to create a calming environment and support heart health. You can also dilute it with a carrier oil and apply to your chest or pulse points to help reduce blood pressure and alleviate stress.

WHY CHOOSE BLACK SEED OIL AS A CARRIER OIL FOR HEART HEALTH?

Black seed oil (Nigella sativa L.) is a potent carrier oil known for its anti-inflammatory and cardioprotective properties. Rich in thymoquinone, it helps reduce oxidative stress, improves endothelial function, and supports vascular health. Black seed oil enhances the overall heart health benefits, making it a valuable addition to your cardiovascular wellness routine. For those using capsules internally, this makes an excellent carrier oil choice to support the action of heart healthy essential oils like those below.

How to Use Essential Oils for Heart Health

AROMATHERAPY DIFFUSERS:

One of the most effective ways to use essential oils for heart health is through aromatherapy. Diffusing oils such as lavender, ylang ylang, or bergamot helps to reduce stress, lower blood pressure, and support relaxation. Simply add 3-5 drops of your preferred oil to a diffuser and inhale the calming scent.

TOPICAL APPLICATION:

Essential oils can be applied topically when mixed with a carrier oil. For cardiovascular benefits, apply the oil to pulse points, the chest, or soles of your feet. Oils like peppermint and rosemary are especially beneficial for improving circulation when applied this way.

MASSAGE BLENDS:

Consider one of our stress relief blends to enhance the benefits of physical activity, minimize stress level impacts on your body and circulatory system, and more. Use Mama Z’s oil base of carrier oils to properly dilute the essential oils before applying topically.

Safety and Precautions

While essential oils offer significant benefits, they must be used safely. Always dilute essential oils with a carrier oil before applying them to the skin. Those with pre-existing heart conditions or high blood pressure should consult a healthcare provider before using essential oils. Some oils may interact with medications, particularly blood thinners, so it’s essential to seek medical advice.

Essential oils for heart health can be a powerful tool in supporting cardiovascular wellness. Whether you’re looking to reduce stress, improve circulation, or manage blood pressure, essential oils like lavender, ylang ylang, and rosemary offer natural, effective solutions. By incorporating these oils into your daily routine, you can take proactive steps toward better heart health and help you enjoy the abundant life.

ESSENTIAL OILS FOR MANAGING METABOLIC SYNDROME

If you’re looking to take control of your heart health and prevent cardiovascular disease, managing metabolic syndrome is a critical step. By addressing factors like abdominal obesity, high triglycerides, and elevated blood pressure, you can protect your heart and overall well-being. Integrating essential oils into your daily routine is a natural and effective way to support this journey. Here are the oils you’ll want to keep on hand for each aspect of metabolic syndrome:

⚫ Abdominal obesity – Lime, grapefruit, peppermint

⚫ Elevated triglyceride levels – Bergamot, lemon, lemongrass

⚫ Low HDL cholesterol levels – Limonene-containing citrus oils

⚫ Elevated blood pressure – Cinnamon bark, bergamot, lavender, ylang ylang

⚫ Elevated blood glucose – Cinnamon bark, fenugreek, oregano

See our essential oils for metabolic syndrome guide for more tips about breaking this vicious cycle.

Recipe Card

HEART HEALTHY DIFFUSER BLEND

Ingredients

M 2 drops coriander seed essential oil

M 1 drop lavender essential oil

M 1 drop neroli essential oil

M 1 drop bergamot essential oil

M 1 drop clary sage essential oil

M 1 drop geranium essential oil

Supplies

M Diffuser

Instructions

g Fill your diffuser with purified water as directed in the manufacturer’s instructions.

g Add the essential oils.

g Turn on the diffuser and use throughout the day or at night to promote hearthealth. This recipe works well in an aromatherapy necklace.

Note: You can then use this healthy heart blend of essential oils in a diffuser or mixed into a carrier oil base so its diluted into a healing body oil.

Black Seed Oil Benefits: Heart Health, Fatty Liver & More

In this article, we’ll explore black seed oil benefits, its role as a carrier oil, and ways to integrate it into your health routine for maximum effect. Clinical trials and medical research are proving “black caraway” or “black cumin’s” many benefits for health.

Black seed oil, also known as Nigella sativa, has a rich history in traditional medicine and continues to gain popularity for its wide range of therapeutic effects. Unlike essential oils, this is a fatty oil extracted from the seeds of the Nigella sativa plant, often referred to as black cumin seed. It falls into the category of “carrier oil”, but has profound benefits to enhance your quality of life. This potent oil contains thymoquinone, a bioactive compound with powerful anti-inflammatory, antioxidant, and immuneboosting properties, making it an effective support for various health conditions.

What is Black Seed Oil?

Black seed oil (BSO), also called black cumin seed oil, is a thick, nutrient-rich oil with a slightly bitter taste and a dark color. This oil differs from essential oils, as it can be applied directly to the skin or taken internally as a dietary supplement to improve the quality of life for those at risk for cardiovascular and other chronic diseases.

Known for therapeutic properties, sativa oil extract, the cold-pressed oils, and black seed powder, all have a history of use as a medicinal herb in Middle Eastern and Indian natural healing practices. Nigella sativa Linn or Nigella sativa L plants were popular for remedies for conditions such as cardiovascular diseases, blood sugar levels, digestive health, skin care, and immune support. All without the same adverse effects of many prescription medications. What’s amazing to see now is the number of clinical trials and amount of medical research coming out to highlight the therapeutic potential of this ancient oil.

You might also hear about sativa seed extract. This is slightly different than the oil we would use a carrier oil, however. Nigella sativa seed extract typically has more concentrated levels of the major constituents. It may also contain specific, isolated compounds from the sativa seeds, such as thymoquinone in higher potency, without the full spectrum of fatty acids present in the oil. This extract is often prepared using an alcohol-based or water-based solvent and is used in dietary supplements or as an ingredient in targeted health formulations. Sativa seed extracts are generally more potent and can be tailored for specific medicinal purposes due to their concentrated nature.

Alternatively, black seed powder was made by grinding the seeds of Nigella sativa. Used to brew an herbal teas and infusions, or added to smoothies or other dishes black seed powder was often used for pain relief to soothe inflammation, or for skin health and hair loss. It was also historically used for heart health, which brings us to one of the biggest benefits of the oil.

When cold-pressed, the seeds of Nigella sativa L. yield a rich, fatty oil used as a carrier oil or base oil. This can be used in our Natural Remedies or Natural Beauty DIYs similar to how you might use jojoba oil or evening primrose oil. The beneficial effects of black seed oil are profound so next time you need to dilute essential oils, this may be the carrier oil to reach for!

Key Compounds in Black Seed Oil

The effects of thymoquinone, the main active compound in black seed oil, demonstrate a range of pharmacological activities that make it highly beneficial for health. Known for its anti-inflammatory, antitumor, antioxidant, and pain-relieving effects, the health activity of thymoquinone is especially valuable in relieving cardiovascular risk factors. It not only reduces inflammation in blood vessels but also enhances endothelial function and vascular relaxation, which collectively support heart health and protect against cardiovascular disease. That’s why black seed oil is a unique and effective option for those seeking natural heart disease support.

BSO’s fatty acid profile and bioactive compounds make it a particularly effective carrier oil for enhancing the therapeutic effects of essential oils. Rich in omega-6 and omega-9 fatty acids, it deeply nourishes the skin, supporting its elasticity, hydration, and repair processes. Unlike lighter carrier oils like sweet almond oil, which primarily provides moisturization, BSO also contains thymoquinone and antioxidants that work to reduce inflammation and oxidative stress, amplifying the benefits of essential oils for skin health and anti-inflammatory blends.

This nutrient-rich composition makes it ideal for formulations targeting issues like eczema, joint pain, and anti-inflammatory blends, offering more than just hydration—it adds therapeutic depth and potency that few carrier oils can match. It also highlights why the use of black seed oil supplements are on the rise.

Health Benefits of Black Seed Oil

Black seed oil health benefits are wide and varied, thanks to its potent bioactive compounds and nutrient-rich profile. From supporting benefits for health to the cardiovascular system, nourishing skin, or balancing metabolic conditions, it can be a powerful addition to your wellness routine.

1. HEART DISEASE, CARDIOVASCULAR RISK FACTORS, AND BLOOD PRESSURE

Research highlights black seed oil as a beneficial supplement for cardiovascular issues such as high blood pressure, cardiometabolic risk factors, and more. Studies suggest that this herbal medicine has potential benefits for endothelial function, which is essential for flexible, healthy blood vessels and normal blood clotting action. Conditions such as diabetes, hypertension (high blood pressure), and inactivity can impair endothelial health, but sativa oil’s unique properties help counteract these effects.

Its role as a carrier oil for essential oils like cinnamon bark and lavender further enhances its benefits, supporting both blood pressure regulation and overall heart health. However, the potential to support heart health goes beyond blood pressure regulation; it may also help reduce the risk of blood clotting. Studies suggest that thymoquinone in black seed oil can inhibit platelet aggregation, which plays a key role in clot formation and reduces thrombosis risk, further supporting cardiovascular health.

Both human and animal studies have demonstrated that regular use of black seed oil may aid in blood pressure management, with its antioxidant and anti-inflammatory effects reducing oxidative stress, a key factor in hypertension and heart disease. The potential side effects are much lower than prescription medications which may be why BSO is gaining in popularity.

2. ANTI-INFLAMMATORY AND ANTIOXIDANT PROPERTIES

Black seed oil’s anti-inflammatory effects are well-documented, especially for joint health and conditions involving chronic inflammation, such as arthritis. Thymoquinone helps reduce inflammatory markers in the body, offering relief from joint pain and stiffness. This makes it an ideal carrier for anti-inflammatory essential oils like frankincense, copaiba, or lavender when used in a natural massage blend.

The antioxidant properties of black seed oil further protect cells from oxidative stress, a condition that accelerates aging and can lead to skin damage and various diseases. The antioxidants help neutralize free radicals, supporting both wellness and skin health. This is why it is becoming popular in skincare routines, where it helps with acne, eczema, and other inflammatory skin issues.

3. BALANCING BLOOD SUGAR LEVELS

Black seed oil has shown promising effects on blood sugar regulation, making it a valuable supplement for individuals managing diabetes or metabolic syndrome. Research suggests that it can help lower blood glucose levels and improve insulin sensitivity, which are both essential for maintaining balanced blood sugar.

This aligns well with essential oils like peppermint and grapefruit, which support healthy metabolism. Using them in conjunction with BSO may further enhance blood sugar control. The benefits for blood sugar management are well-supported in clinical studies, with regular supplementation demonstrating measurable improvements in fasting blood glucose and HbA1c levels (a key marker of long-term blood sugar control).

By promoting healthy blood sugar levels and supporting insulin function, black seed oil serves as a holistic aid for those looking to improve their metabolic health naturally.

4. IMMUNE SUPPORT AND RESPIRATORY HEALTH

Used for centuries to strengthen the immune system, black seed oil is known for its antibacterial, antiviral, and antifungal properties. Its active compound, thymoquinone, has also shown antimicrobial benefits for the skin, making it a versatile aid for immune support.

Research also suggests that it can benefit those managing allergic reactions, reduce respiratory inflammation, and even aid in the treatment of asthmatic patients. It aids healing and healthy immune response by helping open airways, ease breathing, and alleviate respiratory discomfort. When combined with eucalyptus, peppermint, or other essential oils for respiratory health, you can see the potential benefits.

5. NON-ALCOHOLIC FATTY LIVER DISEASE

Emerging research suggests that black seed oil may be beneficial in managing nonalcoholic fatty liver disease (NAFLD). Its anti-inflammatory, antioxidant, and metabolicregulating properties make it an effective natural option for supporting liver health, especially for those with liver complications due to metabolic issues. More than one clinical trial has shown profound benefits.

BSO has been shown to reduce hepatic steatosis (liver fat accumulation), a key marker of NAFLD. Studies have found that regular black seed supplementation significantly improves the grade of fatty liver and positively impacts liver enzymes like AST and ALT, indicators of liver stress. This is crucial for NAFLD management, as reduced enzyme levels indicate improved liver health.

Thymoquinone also provides potent antioxidant support, protecting the liver from oxidative damage and inflammation associated with NAFLD, and helping to prevent disease progression. These protective effects can really help maximize your liver health!

6. ANTITUMOR PROPERTIES

Research has shown that the effects of thymoquinone even include antitumor properties, offering potential protection against certain types of cancer. Thymoquinone’s ability to inhibit tumor growth by reducing oxidative stress and promoting healthy cellular function makes black seed oil a valuable component in a holistic wellness routine. It also supports the immune system’s defenses against abnormal cell growth, which can contribute to long-term health.

Though not a replacement for treatment of patients, black seed supplements may be a gentle, supportive addition for those looking to reduce cancer risk naturally, thanks to its strong antioxidant and immune-boosting properties.

7. ENDOTHELIAL DYSFUNCTION SUPPORT

Endothelial dysfunction, where the blood vessel lining loses its ability to regulate blood flow, is a risk factor for cardiovascular diseases. Triggered by conditions like diabetes, hypertension, and smoking, endothelial dysfunction can lead to arterial stiffness and increased plaque formation. Studies suggest that thymoquinone in black seed oil supports endothelial function, helping vessels maintain flexibility and proper blood flow.

By improving endothelial health, black seed carrier oil may reduce risks associated with arterial stiffness and high blood pressure. It also supports proper blood flow and may reduce the risk of abnormal clot formation. This makes it beneficial for those managing cardiovascular health concerns, as endothelial function plays a critical role in regulating blood clotting.

You can see why BSO supports a well-rounded cardiovascular health plan, especially when combined with heart-supportive essential oils like lavender and cinnamon bark.

8. SUPPORTING HEALTHY WEIGHT LOSS EFFORTS

Black seed oil is emerging as a powerful ally for those looking to support healthy weight loss naturally. Research has shown that the oil’s active compound, thymoquinone, can aid metabolic health by helping to regulate lipid levels and improve body composition. In one notable study published in the Journal of Ethnopharmacology, researchers followed 90 obese women over an 8-week period.

Participants who took black seed oil alongside a low-calorie diet experienced significant reductions in body weight, body mass index (BMI), and waist circumference compared to those on a placebo. These findings of course extend beyond just obese women. They indicate that, when combined with mindful eating habits, this oil may help us achieve weight loss goals safely and effectively.

What makes black seed oil so valuable in this context is its ability to support healthy blood sugar levels and insulin sensitivity—two crucial factors in weight management. When our insulin levels are stable, it becomes easier for the body to burn fat and prevent the storage of excess calories. It works synergistically as a carrier oil with essential oils like grapefruit and peppermint to enhance metabolism and encourage the body’s natural fat-burning processes for a healthier weight in adults.

Additionally, black seed oil may support heart health by improving cholesterol profiles, with studies showing reductions in LDL cholesterol and triglycerides and an increase in HDL cholesterol (the “good” cholesterol). This is a benefit that goes beyond weight loss, as it also supports overall cardiovascular health, making this oil an ideal addition for anyone seeking both heart and metabolic wellness.

For those who struggle with sugar cravings or energy dips, adding black seed oil to your routine could make a noticeable difference in maintaining balanced energy and managing hunger. Combined with a healthy lifestyle, this is a safe, natural carrier oil option for anyone looking to feel their best and achieve sustainable, healthy weight loss.

Why Black Seed Oil is an Ideal Carrier Oil for Essential Oils

Black seed oil is not only effective as a carrier oil for diluting essential oils, but it also enhances their therapeutic effects. The fatty acid profile and bioactive compounds in the oil improve essential oil absorption, making it suitable for internal capsules, skin applications, and massage blends. Whether you’re aiming to support heart health, regulate blood sugar, or reduce inflammation, this serves as a versatile carrier oil option to amplify the wellness benefits of essential oils.

HOW TO USE BLACK SEED OIL WITH ESSENTIAL OILS

Here are some simple and effective ways to combine black seed oil with essential oils to enhance benefits for health.

HEART HEALTH SUPPORT CAPSULES

Support your heart health naturally with these easy-to-make capsules that combine the benefits of black seed oil capsules with heart-supportive essential oils. This recipe is a simple way to incorporate the cardiovascular benefits into your daily wellness routine.

TOPICAL MASSAGE OIL FOR INFLAMMATION

This soothing massage oil blend harnesses the anti-inflammatory power of black seed oil alongside essential oils known for calming joint and muscle discomfort. Perfect for post-workout recovery or everyday aches, this DIY massage oil is a natural option for easing inflammation and promoting relaxation.

This blend is excellent for soothing inflammatory conditions and reducing discomfort.

DIY SKIN SOOTHING SERUM

Calm and rejuvenate your skin with this gentle serum, ideal for sensitive or irritated skin. Black seed oil combines with essential oils like tea tree and chamomile to provide nourishing moisture while targeting inflammation, making it a versatile solution for various skin concerns.

This soothing serum is ideal for sensitive skin types and can be used on areas affected by eczema, psoriasis, or minor skin irritations.

Use this serum for acne-prone or irritated skin, as this oil’s health benefits include anti-inflammatory and antimicrobial effects that can help balance and heal.

Precautions and Considerations

While black seed oil is generally safe for most people, it is potent and should be used in moderate amounts. Here are some safety tips:

Consult with a Holistic Healthcare Professional: If you are pregnant, nursing, or taking medications, consult a healthcare provider for medical advice before using black seed supplements.

Blood Thinner Use: Due to its mild anti-coagulant properties, black seed oil may amplify the effects of blood-thinning medications in preventing blood clotting, potentially increasing bleeding risks. If you are on blood thinners, consult your holistic healthcare provider before incorporating BSO into your routine.

Store Properly: BSO should be stored in a cool, dark place to maintain its freshness and effectiveness. Opt for high-quality, cold-pressed oil whenever possible.

Patch Test: If using black seed oil topically for the first time, perform a patch test on a small area of skin to check for any sensitivity or irritation. Apply a small amount to your inner forearm and wait 24 hours, watching for signs of redness, itching, or swelling, which may indicate a sensitivity.

Quality and Sourcing: When choosing black seed oil, it’s crucial to select a reputable source, as studies have shown a significant amount of the Nigella sativa L. oil on the market is adulterated with lower-quality oils or additives. Look for cold-pressed, organic options from trusted brands to ensure you’re receiving the full therapeutic benefits of pure Nigella sativa oil. The Botanical Adulterants Prevention Program (BAPP) has issued a bulletin highlighting common adulteration issues with black seed oil, underscoring the importance of sourcing high-quality oil.

Black seed oil is a versatile and potent carrier oil with numerous benefits for heart health, inflammation, and immune support. By incorporating it into your natural health routine, you can enhance the effects of essential oils and support your well-being in a natural, holistic way.

For more information on essential oils for related conditions, see our essential oils for metabolic syndrome guide and our top essential oils for heart health report to learn more about addressing these metabolic conditions naturally and effectively.

And remember, while black seed oil has many potential health benefits, it’s essential to use it appropriately. Quality matters, so opt for cold-pressed, organic oil when possible. Additionally, dosage and individual responses can vary, so professional guidance is recommended.

HEART HEALTH SUPPORT CAPSULES

Ingredients

M 2 drops essential oil (choose from lavender, cinnamon bark, clove bud, or fennel seed)

M Black seed oil to fill the rest of a vegan gel capsule

Supplies

M Glass jar with a shaker top

Instructions

g Place 2 drops of your chosen essential oil into a vegan gel capsule.

g Fill the remainder of the capsule with black seed oil.

g Close the capsule securely and take once or twice daily after meals.

Note: Always consult with a holistic healthcare provider before using black seed oil supplements internally, especially for medical conditions like cardiovascular diseases.

TOPICAL MASSAGE OIL FOR INFLAMMATION

Ingredients

M 1 tablespoon black seed oil

M 5 drops lavender, copaiba, or frankincense essential oil

Instructions

g Mix the essential oil with black seed oil in a small glass bottle.

g Shake well to combine.

g Use this blend to massage areas of muscle tension or joint pain to reduce inflammation and soothe discomfort.

TOPICAL MASSAGE OIL FOR INFLAMMATION

Ingredients

M 1 tablespoon black seed oil

M 5 drops lavender, copaiba, or frankincense essential oil

Instructions

g Mix the essential oil with black seed oil in a small glass bottle.

g Shake well to combine.

g Use this blend to massage areas of muscle tension or joint pain to reduce inflammation and soothe discomfort.

Essential Olive Oil Benefits for Overall Wellness Care

The benefits of olive oil are profound, and it has enjoyed an enormous resurgence in popularity in recent years. As people adopt a more natural (Biblical) lifestyle, the consumption of this oil has increased. Olives and oil are repeatedly mentioned in the Bible as a tangible representation of wealth, health, royalty, wholesomeness, and even good grooming.

The high level of polyphenols in olive oil helps fight oxidative damage, lowers the risk of heart disease, and eases high blood pressure. That’s why we believe high-quality olive oil should be in everyone’s pantry!

What are “Good Fats” and “Bad Fats”?

What did they know then about the health benefits of olive oil that we don’t know today? Probably not much—prior to modern oil extraction methods, olives were easy to press with primitive equipment mechanically. And both wild and cultivated olive trees were extremely prolific in the holy land.

On the other hand, with the benefit of hindsight, we can easily point out God’s provision for his people’s health in the form of fresh, pressed olive oil.

Wait, isn’t fat bad for me?

Most adults today grew up knowing that aerobic exercise is good for us and that fat is bad for us. It was the basic prescription for weight loss, except it didn’t always work. So, how can olive oil be beneficial?

The truth is, there are good fats! Essential fats are actually necessary for proper metabolic function, and keeping a balanced total amount of fat in your diet is necessary for brain development and hormonal balance. Clearly, a diet that is excessive in any type of fat is unbalanced and brings negative health consequences, but enjoy reasonable portions of healthy fats every day!

Labeling some fats as “good fats” implies that there are also “bad fats.” Unfortunately, it is not so simple to describe the entire nutritional profile of any food as simply good or bad. It is more accurate to think of fats (and most other foods) as if they are on a scale of more nutrient-dense to less nutrient-dense. Olive oil is very close to the top of the health scale of edible fats.

What are the Different Types of Oils?

What makes some oils and fats better than others? One factor is what type of fat you are eating. Are your oils mono-unsaturated fatty acids (MUFAs) or poly-unsaturated fatty acids (PUFAs)? What’s the difference? PUFAs are less likely to oxidize into harmful free radicals than MUFAs, especially at high heat, although both provide important nutrients.

⚫ MUFAs are high in most fruit oils, including extra virgin olive oil, coconut oil, avocado oil, and even canola oil. MUFAs are always good for lower-heat cooking, dressing, and marinating. Some are also ok for higher-heat cooking, just check the smoke point—the higher the better.

⚫ PUFAs are high in oils that also have a higher omega 6 to omega 3 ratio (not great), such as grain oils like corn oil and vegetable/ soy oil. These oils oxidize fast unless they are highly refined. This is why manufacturers choose to refine them, removing most nutrients. This refining process also gives them a very high smoke point, making them favorites for deep frying.

Saturated fats, such as lard and butter, present an entirely different nutrient profile that is not without its benefits, such as probiotics and beta carotene, nor without its risks, such as arterial harm. If some oils are better and some worse, nutritionally, what justifies the label “ugly”?

5 Health Benefits of Olive Oil

Amazing health benefits have been studied, but this oil may be even more important for what it doesn’t do, which is to clog your arteries and raise your cholesterol. This is common of many fats and oils currently used for cooking in our modern dietary patterns. Olive oil is actively healing for many systems of your body, including your heart, pancreas, endocrine system, and gut biome! It adds luxurious richness to your diet without the health problems most commonly associated with indulging in rich foods.

1. BENEFICIAL IN OVERALL DIET

One of the ways we often see olive oil used is in a Mediterranean-style diet. As part of the Mediterranean-style diet, it has been shown to prevent colorectal cancer, reduce the signs of aging, and lower the incidence of type 2 diabetes compared to a low-fat diet, even with no calorie restriction.

Other dishes that highlight olive oil include salad dressings such as vinaigrettes, toppings, or dipping oil for bread like garlic oil, homemade mayonnaise, and oil-rich cakes. Use it to replace cooking oil for all but the highest heat applications (like deep frying).

2. MEDICAL CONCERNS & INFLAMMATORY DISEASES

The benefits of olive oil are seemingly endless. No wonder it has achieved superfood status.

⚫ Bone Health – Studies show the oil helps prevent osteoporosis but without the estrogenic side effects of many other treatments.

⚫ Inflammatory Diseases – Olive oil has anti-inflammatory properties that make it an analgesic (helps stop pain) and cancer fighter.

⚫ Heart Health – People have switched from unhealthy oils to olive for years to improve heart health, but a recent study shows it can make a difference whether the subject’s diet is healthy or obesity-causing. Regular consumption of olive oil may also improve endothelial function and inflammation and reduce inflammation in the prevention and treatment of coronary heart disease.

⚫ Pregnancy & Infants – Extra virgin olive oil can even help birth outcomes and child development. When the mother’s diet contains extra virgin olive oil, the birth weight of newborns is improved, and both weight and specific biochemical indicators are still improved in offspring at adolescence compared with mothers who consumed none.

⚫ Immune Boosting – Olive oil is great for improving immunity by working on the gut biome and increasing insulin sensitivity in subjects with metabolic syndrome.

⚫ Cancer – Many studies demonstrate olive oil’s significant cancer-fighting benefits. It has antioxidant properties and is antimicrobial and anti-inflammatory. (16) Another study confirms it is both anti-cancer and anti-diabetic while significantly lowering the overall incidence of cancer.

Overall, swapping out less healthy oils and fats for olive oil is one of the healthiest moves you can make.

3. USES FOR BEAUTY & BODY CARE

The benefits of olive oil extend beyond the kitchen table. It has long been a part of beauty treatments. Even scripture mentions it as a hair and skin treatment. A lovely way to protect, soften, and improve the texture of your skin is to apply it with your favorite essential oil blend to wet skin in the shower before towel drying. Use it in this DIY lotion bar to capitalize on the skin-soothing benefits.

Olive oil creates a protective barrier but also penetrates better than coconut oil, which, in turn, penetrates better than grape seed oil and avocado oil. This makes it an important carrier oil for both medicinal and cosmetic use. It has a nourishing effect when applied alone but is also synergistic with other ingredients when blended with other ingredients.

Like both avocado oil and coconut oil, olive demonstrates slight ultraviolet protection; however, none of them are suitable for use as a sunblock when used alone. If you want to DIY a natural sunscreen, you’ll want to include additional, proven ingredients.

A clinical study shows that olive oil used topically or cosmetically, is anti-inflammatory, antioxidant, wound healing, prevents skin cancer, and has a natural antimicrobial activity. That is an impressive array of benefits for a beauty product!

4. USES FOR PET CARE

The benefits of virgin olive oil aren’t limited just to humans! It is as good for most pets as it is for you. Always consult your veterinarian first if you have any questions, of course. But it is safely used as a carrier oil for pet-safe essential oils or topical medications that need to be diluted. With fur to contend with, a good, penetrating oil is even more important than it is for human use.

Olive oil can be used alone for relief of hairballs, ear mites, or even mange. Internally, it lubricates the gastrointestinal tract and helps hairballs to pass. Externally, it helps soothe irritation and smother mites. The most popular way to use it for furry friends is to add a drizzle over their food once a week to keep coats shiny and healthy.

5. HOUSE CARE AND DIY CLEANING IDEAS

Olive oil is great for natural wood—just be sure not to apply it to floors or other surfaces where a slippery surface could be dangerous. To restore real wood cabinet fronts, mix a tablespoon or two of olive oil with lemon essential oil into vinegar water and buff until the wood is softly shiny. Wipe away any excess. We use it in our Homemade Dusting Spray also!

It also works great in a pinch to replace hardware lubricants, such as to fix squeaky door hinges or free sticky zippers, but you should never use it in engines or machinery. It also loosens semi-dry latex paint for easy cleanup. It even doubles as a subtle shoe polish for real leather.

Kitchen Tip! If you measure the oil first in our naturally healthy recipes, olive oil coats the measuring cups or spoons, keeping other ingredients from sticking. If you have a recipe with honey or syrup, you will get truer measurements by doing your oil first.

Comparison to Other Common Oils

Coconut oil vs olive oil. Both these oils demonstrate significant beneficial effects. Coconut is even believed to improve the experience of Alzheimer’s patients. Both oils contain MUFAs and PUFAs as they are both expressed from fruit; however, olive oil contains far more heart-healthy fats—around ten times as much!

In addition, coconut oil has around ten times as much saturated fat. While virgin coconut oil decreases both total and bad cholesterol, the effects aren’t as marked as what olive oil can do. However, coconut oil helps weight loss via improved calorie burning. Both oils are rich in antioxidant content.

1. CANOLA OIL VS. OLIVE OIL

Canola oil can be a sensitive subject—it offers great health benefits but is almost always genetically modified. Canola has been considered an endemic weed in many areas, so pollen spreads from field to field easily on the wind. This means that even strictly organic canola fields are frequently tainted with GMO pollen, which is why many health-conscious people avoid all canola oil.

It’s unfortunate since canola is more prolific and renewable than olive oil, producing a generous harvest from the first growing season, whereas olive trees take years to mature. Canola oil is significantly better for high-heat cooking as well.

Olive oil does have a health edge compared to canola oil, as it is higher in oleoyl serine which prevents cardiovascular disease. Canola is also no match for olive at improving memory, synapse firing, and neuropathology in patients with Alzheimer’s disease.

2. VEGETABLE OIL VS. OLIVE OIL

The first thing to understand about vegetable oil is that nearly all products labeled “vegetable oil” are actually genetically modified SOY oil.

Olive oil is superior to soy oil at reducing chronic inflammation. It also reduces or protects against oxidative stress in the heart. It is also significantly better than soy oil nutritionally. Compared to soy oil, it significantly reduces the risk of all causes of mortality, cardiovascular death, general coronary heart disease, high blood pressure, and stroke.

One study comparing extra virgin olive oil to genetically modified soy oil found that the olive oil blocked damage from oxidative stress and protected subjects from chronic diseases, including liver fibrosis, hyperlipidemia, diabetes, and even cancer. No benefit was found from consuming the soy oil.

In fact, soy oil is so reliably and actively harmful that it is used experimentally to damage fertility and induce obesity so that other substances’ healing abilities can be tested on the soy-damaged subjects. In short, olive oil helps, while genetically modified soy harms.

3. CORN OIL VS. OLIVE OIL

Corn oil, like soy oil, is almost always genetically modified, and thus, it may be difficult to assess the value of non-GMO corn products. Even before the proliferation of GMO corn, olive oil demonstrated significant health advantages.

In one study, a diet high in corn oils caused breast cancer progression, while a diet high in olive oil demonstrated protective factors.

The significantly better nutritional profile, especially the higher percentage of MUFAs and antioxidants, makes olive oil a clear winner.

4. AVOCADO OIL VS. OLIVE OIL

We’ve touted the health benefits of avocado on this site before. So it’s no surprise that avocado oil may be olive oil’s most serious rival for health-giving culinary oils. They are both excellent for cardiovascular disease prevention and treatment. They also demonstrate a similar protective factor on the liver in the presence of excessively sugary diets (i.e. the typical American diet).

Extra virgin olive oil and avocado oil share a nearly identical lineup of healthy fats and antioxidant activities, so the nutritional benefits are also very similar.

Due to the novelty of avocado oil, fewer studies have documented its health benefits. Avocado oil seems to have an edge in cooking due to its higher smoke point, but olive oil has a superior flavor in low-heat applications such as salad dressings.

5. BUTTER VS. OLIVE OIL

Comparing olive oil to butter may seem like an unfair fight despite the fact that they may be used interchangeably in many recipes. It’s true that comparing an animal product such as butter to a plant oil, like olive oil is like apples to oranges. Still, butter, especially from organic, pastured, and grass-fed mammals, offers amazing health benefits.

Famous nutrition-minded doctors actually recommend such high-quality butter as a supplement for dental and brain health. However, one cannot expect similar results from cheap, factory-farmed animal butter. The studies below are conducted with conventional butter, not high-quality organic butter.

Olive oil demonstrates better cancer outcomes than butter. It also has better cardiovascular health markers.

Butter—even conventionally farmed butter, can help prevent prediabetic markers, including hyperinsulinemia, and may improve the cholesterol profile. In fact, butter may lower diabetes long-term when replacing other fats. Still, olive oil is better at improving diabetes markers and cardiovascular markers than butter.

Most researchers agree that butter itself is not unhealthy. Still, replacing a significant percentage of your dietary butter and high-cholesterol foods with olive oil may improve many health conditions, including male infertility.

Olive oil is really one of the most healing, beneficial oils you can use, whether in topical or culinary applications. If you aren’t using it yet, find a trusted source and enjoy some delicious, healthy recipes with it today!

Olive Oil Adulteration

Fake, adulterated oils that are not what they claim to be are, unfortunately, very common. Authorities estimate that up to 80% of regular olive oil sold in the United States is adulterated or mislabeled chiefly by the Italian agri mafia. Diluting refined olive oil with other, cheaper, and less nutritious oils is so widespread that researchers have developed and trialed complex new detection methods.

Sorry to burst any bubbles, but the refrigerator test (i.e. olive oil solidifying when placed in the fridge) we read so much about online is not an accurate evaluation of whether or not your olive oil is fake. I contacted my local olive oil supplier to ask him about “tests” that we can do at home to determine if the olive oil we’re buying is the real deal, and he told me there’s nothing we can do.

Just like the home tests people use to try to determine if their essential oils are pure, they won’t work. You need a chemical analysis to see if your olive oil (or essential oils) has been adulterated. There are stamps of approval and label promises, but I don’t trust them. As when choosing the right essential oils, you need to vet your company and find a supplier that you can trust.

High Blood Pressure Essential Oils

Inhaler for Hypertension

A known risk factor causing metabolic syndrome, high blood pressure (hypertension) is largely preventable in spite of affecting 1 in 3 Americans. The fact is that hypertension is big money because most people’s health is completely out of control. By implementing some simple diet changes and adding natural solutions like essential oils for high blood pressure into your daily regimen, you’d be surprised to see how well your blood pressure normalizes and how cost-effective it can be. And guess what? Managing your high blood pressure doesn’t have to be a chore to do! It’s pretty simple and easy as making the essential oil inhaler recipe below!

High Blood Pressure Reducing Oils

There are very real, documented health benefits associated with essential oils for high blood pressure. Notably, they have positive and profound effects when it comes to reducing stress levels and helping reduce high blood pressure. Because of this, it’s not too surprising that certain essential oils and other aromatic products can be beneficial in preventing heart disease. In 2012, Korean researchers set out to test this theory and evaluated how inhaling essential oils for high blood pressure could benefit 83 pre-hypertensive and hypertensive patients. Creating a blend of lavender, ylang-ylang, marjoram, and neroli (20 : 15 : 10 : 2), they choose these oils because they suspected them to do the following:

⚫ Lavender – alleviate cardiac excitation, lowers BP, and is effective in hypertension and palpitations.

⚫ Ylang-ylang – lower BP, alleviates palpitations and nervous system excitation and promotes emotional relaxation.

⚫ Marjoram – lower sympathetic nervous system activity and stimulates the parasympathetic nervous system, resulting in vasodilatation to reduce cardiac strain and decrease BP.

⚫ Neroli – bring forth emotional soothing and comfort and is effective in cardiac palpitations secondary to shock or fear.

As the method of intervention, the study group was provided with an aromatherapy necklace containing essential oils for hypertension soaked into the stone, while the placebo group was given a necklace with artificial fragrance. Instructed to wear the necklace during the day, they were told to place an aroma stone with two oil drops by

their bedside to ensure 24-hour inhalation. Researchers discovered that by inhaling this special essential oil blend, patients were able to enjoy immediate and sustained blood pressure reduction – as well as lower stress levels! This recipe is an adaption from that research study for essential oils for high blood pressure…

AROMATHERAPY INHALER TO CALM BLOOD PRESSURE

Ingredients

M 10 drops lavender essential oil

M 7 drops ylang ylang essential oil

M 5 drops marjoram essential oil

M 1 drop neroli essential oil

Supplies

M Organic Cotton Pads, Pre-cut

Instructions

g Place cotton pad in inhaler tube.

g Add drops of essential oils directly in the tube on the cotton pad.

g Alternatively, you can drop the essential oils into a glass bowl, roll the cotton pad into the oils to absorb them, and then insert into the inhaler tube using tweezers.

g Remove the cap and breathe in for 5 minutes twice a day while resting, meditating, or even watching TV.

g Store in a purse, and be sure to have one handy at work.

Note: Alternatively, this blend could be added to your essential oil diffuser to support balanced blood pressure at night. Recipe Card

References

Hidden Risks of Household Cleanersh

https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-minute-foreverchemicals-found-in-thousands-of-household-products-may-affect-womensheart-health/

https://pmc.ncbi.nlm.nih.gov/articles/PMC9250289/ https://sph.umich.edu/news/2022posts/forever-chemicals-linked-tohypertension-in-middle-aged-women.html

https://www.heart.org/en/news/2021/11/10/exposure-to-some-airbornechemicals-found-indoors-may-increase-blood-pressure

https://www.ahajournals.org/doi/10.1161/JAHA.123.029852 https://www.epa.gov/sites/default/files/2015-08/documents/ehwhh_ english_100-f-09-043.pdf

https://pmc.ncbi.nlm.nih.gov/articles/PMC3834428/ https://www.lung.org/getmedia/f844533f-9513-4eb4-814c-2302265302c4/VOCsin-Household-Cleaning-Products.pdf

Centers for Disease Control and Prevention (CDC). “Volatile Organic Compounds (VOCs).” CDC Resource.

Environmental Protection Agency (EPA). “PFAS in Consumer Products.” EPA Resource.

World Health Organization (WHO). “Heavy Metals and Cardiovascular Health.” WHO Report.

Grandjean, P., et al. (2012). “Serum PFAS concentrations and cardiovascular risk.” Archives of Toxicology.

Fenton, S. E., et al. (2021). “Health effects of per- and polyfluoroalkyl substances (PFAS).” Environmental Health Perspectives.

Rosenmai, A. K., et al. (2013). “PFAS and hormonal disruption in humans.” Toxicology in Vitro.

Zhang, Z., et al. (2019). “Effects of VOCs on vascular health and blood pressure.” Environmental Research.

Kelly, F. J., et al. (2018). “VOCs and their impact on cardiovascular function.” Nature Reviews Cardiology.

Weichenthal, S., et al. (2014). “Airborne VOC exposure and stroke risk.” Stroke. Tchounwou, P. B., et al. (2012). “Health effects of heavy metals.” Environmental Toxicology.

Menke, A., et al. (2006). “Lead exposure and cardiovascular risk.” Environmental Health Perspectives.

Li, X., et al. (2018). “Cadmium exposure and stroke risk.” The Lancet Planetary Health.

Satarug, S., et al. (2017). “Mercury and cardiovascular disease.” Journal of the American Heart Association.

Trasande, L., et al. (2013). “Urinary phthalates and increased blood pressure.”

The Journal of Pediatrics.

Huang, T., et al. (2016). “Phthalates and cardiovascular health outcomes.” Environmental International.

Larsson, K., et al. (2014). “Association between phthalate exposure and atherosclerosis.” Environmental Research.

Tang, X., et al. (2009). “Health effects of formaldehyde exposure.” Toxicology.

Zhang, L., et al. (2009). “Formaldehyde-induced oxidative stress and its cardiovascular implications.” Environmental Health Perspectives.

Kim, J. H., et al. (2011). “Impact of formaldehyde on blood vessel integrity and hypertension.” Toxicology Letters.

Melzer, D., et al. (2010). “Endocrine-disrupting chemicals and cardiovascular disease.” Circulation.

Rancière, F., et al. (2015). “Environmental toxins and cardiovascular health.” Nature Reviews Endocrinology.

National Toxicology Program (NTP). “Formaldehyde, heavy metals, and VOCs in cardiovascular disease.” NTPResource.

Rosenman, K. D., et al. (2003). “Cleaning products and occupational respiratory and cardiovascular health risks.” Journal of Occupational and Environmental Medicine.

Zock, J. P., et al. (2007). “Long-term effects of cleaning exposures on lung and cardiovascular health.” Occupational and Environmental Medicine.

Quirós-Alcalá, L., et al. (2014). “Household cleaning products and their cardiovascular impacts on women and children.” Environmental Research.

Fenteany, G., et al. (2018). “Pregnancy and environmental chemical exposure: Cardiovascular outcomes.” Current Environmental Health Reports.

Grandjean, P., et al. (2012). “Chemical exposures and cardiovascular risk in occupational settings.” Archives of Toxicology.

Trasande, L., et al. (2013). “Endocrine disruptors and their cardiovascular effects in women and children.” Nature Reviews Endocrinology.

Kim, J. H., et al. (2011). “Impact of formaldehyde and VOC exposure on cardiovascular and respiratory health.” Toxicology Letters.

Kelly, F. J., et al. (2018). “Volatile organic compounds (VOCs) and cardiovascular risks in aging populations.” Nature Reviews Cardiology.

Satarug, S., et al. (2017). “Heavy metal exposure and cardiovascular risks in lowincome communities.” Journal of the American Heart Association.

Larsson, K., et al. (2014). “Phthalates, low-income populations, and cardiovascular disease risks.” Environmental Research.

Centers for Disease Control and Prevention (CDC). “Chemical exposure risks for workers and cardiovascular outcomes.” CDC Resource.

World Health Organization (WHO). “Cardiovascular risks in occupational and vulnerable populations.” WHOReport.

Environmental Protection Agency (EPA). “Impact of cleaning chemicals on lowincome and minority communities.” EPA Resource.

Zhang, Z., et al. (2019). “Effects of cleaning products on pre-existing heart conditions.” Environmental Research.

Fenton, S. E., et al. (2021). “Health effects of per- and polyfluoroalkyl substances (PFAS) on vulnerable populations.” Environmental Health Perspectives.

Hidden Risks of Body Care Products

https://www.health.harvard.edu/heart-health/chemical-in-plastics-and-personalcare-products-linked-to-heart-disease https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-minute-foreverchemicals-found-in-thousands-of-household-products-may-affect-womensheart-health/

https://news.emory.edu/stories/2024/08/hs-skincare-products-pregancyrisk-14-08-2024/story.html

https://pmc.ncbi.nlm.nih.gov/articles/PMC3834428/ https://www.frontiersin.org/journals/public-health/articles/10.3389/ fpubh.2021.620769/full www.nih.gov/news-events/nih-research-matters/xylitol-may-affectcardiovascular-health www.ewg.org/what-are-parabens

Kannan K., et al. (2019). “Human exposure to personal care product chemicals and its potential health risks.” Environmental International. Environmental Working Group (EWG). (Ongoing). “Toxic chemicals in personal care products.” EWGDatabase.

Centers for Disease Control and Prevention (CDC). (2022). “Biomonitoring of chemical exposure.” CDCBiomonitoring.

Darbre, P. D., et al. (2014). “Parabens: Implications for breast cancer and cardiovascular disease.” Journal of Applied Toxicology. Ye, X., et al. (2011). “Parabens exposure and metabolic and cardiovascular disorders.” Environmental Science & Technology.

Chen, C. L., et al. (2019). “Effects of phenolic endocrine disruptors on cardiovascular health.” Journal of Toxicology and Environmental Health. Calafat, A. M., et al. (2008). “Exposure to bisphenol A and other phenols in the U.S. population.” Environmental Health Perspectives. Bertelsen, R. J., et al. (2013). “Phthalates and cardiovascular health outcomes.” Environmental Health Perspectives.

Meeker, J. D., et al. (2009). “Phthalates and endocrine disruption in humans.” Environmental Research. Trasande, L., et al. (2013). “Urinary phthalates and increased blood pressure in children and adolescents.” The Journal of Pediatrics.

Melzer, D., et al. (2010). “Urinary bisphenol A concentration and risk of future coronary artery disease in apparently healthy men and women.” Circulation. Rancière, F., et al. (2015). “Exposure to endocrine-disrupting chemicals and cardiovascular disease.” Nature Reviews Endocrinology. Rochester, J. R. (2013). “Bisphenol A and human health: A review of the literature.” Reproductive Toxicology. National Cancer Institute (NCI). (2011). “Formaldehyde and cancer risk.” NCI Resource.

Tang, X., et al. (2009). “Health effects of formaldehyde: Insights into mechanisms.” Toxicology.

Environmental Protection Agency (EPA). (2021). “Formaldehyde facts and health effects.” EPA Resource.FDA. (2022). “Bisphenol A (BPA): Use in food contact applications.” FDA BPA Information.Talsness, C. E., et al. (2009). “Phthalates and their impact on human health.” Journal of Environmental Health Perspectives. Martínez-Ibarra, A., et al. (2019). “Phenolic compounds and cardiovascular health.” Molecular Nutrition & Food Research.Wang, L., et al. (2020). “Parabens and their impact on endocrine and cardiovascular health.” Frontiers in Endocrinology.

Grandjean, P., et al. (2012). “Serum PFAS concentration and cardiovascular risk.”

Archives of Toxicology.

Fenton, S. E., et al. (2021). “Per- and polyfluoroalkyl substances (PFAS): Emerging insights into health risks.” Environmental Health Perspectives.

Zhao, L., et al. (2019). “Associations of PFAS exposure with blood pressure and vascular function.” Environmental International. Agency for Toxic Substances and Disease Registry (ATSDR). (2022). “PFAS and health effects.” ATSDRResource Zhang, L., et al. (2009). “Formaldehyde exposure and leukemia: A meta-analysis and potential mechanisms.” Environmental Health Perspectives. Bin-Meferij, M. M., et al. (2019). “Toxic effects of triclosan on the heart.” Environmental Toxicology.

Villaverde, S. M., et al. (2018). “Triclosan exposure and cardiovascular risks.” Journal of Endocrine Research.

Halden, R. U. (2014). “The environmental and human health impacts of triclosan and triclocarban.” Environmental Science & Technology. FDA. (2016). “FDA rule on triclosan in hand soaps.” FDA Triclosan Rule

All-Purpose Scrubbing Cleaner

https://issuu.com/igoze/docs/cleaners_hallofshame https://www.osha.gov/silica-crystalline/health-effects https://www.ncbi.nlm.nih.gov/books/NBK441921/ https://pubmed.ncbi.nlm.nih.gov/8893526/ https://pubmed.ncbi.nlm.nih.gov/15504436/

Carpet Cleaner

https://www.epa.gov/sites/production/files/2016-09/documents/naphthalene.pdf https://www.fda.gov/cosmetics/cosmetics-labeling/trade-secret-ingredients

https://www.epa.gov/sites/production/files/2016-09/documents/ tetrachloroethylene.pdf

DIY Dusting Spray

https://www.fda.gov/cosmetics/cosmetics-labeling/trade-secret-ingredients https://pubmed.ncbi.nlm.nih.gov/26354370/ https://pubmed.ncbi.nlm.nih.gov/11893412/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3059459/

Heavenly Scent Room Spray

http://www.ifraorg.org/en-us/ingredients#.W33aa-hKi72 https://www.fda.gov/cosmetics/cosmetics-labeling/trade-secret-ingredients

https://pubmed.ncbi.nlm.nih.gov/23832131/ https://pubmed.ncbi.nlm.nih.gov/29256904/ https://monographs.iarc.who.int/wp-content/uploads/2018/09/ ClassificationsAlphaOrder.pdf

https://pubmed.ncbi.nlm.nih.gov/24586096/ https://pubmed.ncbi.nlm.nih.gov/21134357/

Deodorant DIY & Variations

https://portal.ct.gov/-/media/Departments-and-Agencies/DPH/dph/ environmental_health/eoha/pdf/TriclosantechFSpdf.pdf

https://pubmed.ncbi.nlm.nih.gov/29497942/ https://pubmed.ncbi.nlm.nih.gov/27546318/ https://pubmed.ncbi.nlm.nih.gov/18484575/

Foaming Facial Cleanser

https://pubmed.ncbi.nlm.nih.gov/24442052/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3924999/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4651417/ https://www.researchgate.net/publication/302244511_Sodium_Lauryl_Sulfate_ Water_Soluble_Irritant_Dermatitis_Model

Healing Skin Serum

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2883372/#:~:text=Aloe%20 gel%20significantly%20improves%20wrinkles,dose%20and%20 high%2Ddose%20groups.

https://pubmed.ncbi.nlm.nih.gov/32602684/ https://pubmed.ncbi.nlm.nih.gov/26247152/

Non-Toxic Body Powder

https://www.safecosmetics.org/get-the-facts/chemicals-of-concern/talc/ https://www.fda.gov/cosmetics/cosmetics-labeling/trade-secret-ingredients https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5632318/ https://www.healthline.com/health/beauty-skin-care/kaolin-clay-mask-benefits https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6785964/ https://www.cancer.org/cancer/cancer-causes/antiperspirants-and-breastcancer-risk.html

https://pubmed.ncbi.nlm.nih.gov/12017929/ https://www.aromatherapyforchildbirth.org/clary-sage-salvia-sclareaessential-oil-use-childbirth-small-survey/#:~:text=’Clary%20sage%20helps%20 stimulate%20contractions,and%20therefore%20aids%20oxytocin%20production

FREE MASTERCLASS

Unlock the Healing Power of Essential Oils & Transform Your Health, Save Money, and Avoid Costly Mistakes!

BONUS: Sign up today & get Dr. Z’s eBook about Lavender and discover why it’s the most healing oil in the world!

Can One Single Drop of Essential Oil Offer 100+ Health Benefits?

30,500+ Studies Say, “Yes!”

…and this is exactly what Dr. Z is going to teach you during this LIVE event!

REGISTER TODAY

Great up-to-date information for healing

DAWN L.

About the Author

DR. ERIC ZIELINSKI is a public health researcher, national bestselling author, and pioneer in the natural health world. Since 2014, he has empowered over 10 million people to take control of their family’s health through his essential oil masterclasses, online summits, books, and blog.

As an internationally acclaimed educator, Dr. Z has been featured in the Netflix documentary (Un)Well and is a regular on major platforms like the 700 Club . He is dedicated to helping families enjoy thriving, abundant lives by offering practical solutions for chronic health challenges, preventative care, and toxic-free living.

When not educating or writing, Dr. Z enjoys playing pickleball and spending time with his wife Sabrina and their seven children in Atlanta. You can learn more at NaturalLivingFamily.com.

The Essential Oils Apothecary

The follow-up to the national bestseller, The Healing Power of Essential Oils, get the confidence that you need to treat and manage the symptoms of 25 chronic illnesses, including insomnia, low libido, fibromyalgia, COPD, cancer, anxiety, depression, diabetes, dementia and more!

The Essential Oils Diet

The first diet program that harnesses essential oils and bioactive foods for weight loss and disease prevention, from the nation’s trusted authority in essential oils and natural remedies. Discover how essential oil plant compounds can aid in weight loss, boost energy levels, balance blood sugar and beat autoimmunity.