The essential oils used in aromatherapy stimulate the part of brain that deals with emotion and memory, promoting the release of feel good chemicals. They can lift your mood but their healing properties can also soothe and relieve a host of physical and emotional problems from depression to headaches.

Low mood: Citrus oils have bright, fresh and zesty oils that can lift spirits.

DIY recipe: Blend two drops of lemon and orange essential oil in a vapouriser. Or three drops of grapefruit in a carrier oil added to the bath can also have a positive effect on mood. Bergamot and valerian are also good uplifting oils. Avoid using citrus oils before going out into sunlight as they can make your skin sensitive.

 

Irritability: Geranium, frankincense and rosewood can help combat mood swings.

DIY recipe: Add three drops of geranium, four drops of frankincense and three drops of rosewood essential oils to 20 ml of grape seed oil and massage into the skin after a bath. Lemon is also known for its mood calming effect so try adding a drop to a bath or massage oils.

 

Stress: To induce a more harmonious way of life try incorporating aromatherapy into your daily routine.

DIY recipe: Put two drops of peppermint oil or lemon essential oil onto a tissue and  inhale when stressed to help invigorate or burn in a vapouriser and place on your desk. Add two drops of soothing lavender, relaxing lavender or calming ylang ylang to the bath to help you wind down.

 

Everyday ailments: Niggling day to day ailments can deplete your energy so why not try these DIY remedies.

• Headaches: rub two drops of lavender essential oil onto your temples
• Blocked sinuses: Sniff the vapour of two drops of eucalyptus oil in boiling water
• PMS: Use two drops of grapefruit in a carrier oil as a tummy massage for bloating.
• Insomnia: Mix three drops of lavender and tree drops of rose wood into a bath before bedtime to help you switch off.
• Indigestion: Add two drops of peppermint essential oil to a teaspoon of vegetable oil and massage into the tummy in a circular, clockwise direction.

 

The five aromatherapy essentials

 

These five oils should be in every first aid cabinet. To use mix a few drops of the oil in 20 ml of a carrier oil and either burn in a vapouriser or inhale in a tissue, use as a massage oil or add to a bath.

 

• Tea tree is a natural antiseptic with antimicrobial properties which help treat spots, cuts, bites and stings.
• Peppermint is ideal for digestive troubles such as nausea and flatulence.
• Rosemary can help with painful periods, headaches and muscular pains.
• Eucalyptus is a powerful decongestant and can help with coughs, colds and catarrh.
• Lavender is a soothing oil, excellent for relieving stress and inducing sleep.

–Letter from Marilyn – December 2007

– In the News: recent progress in the world of health

• Brushing and flossing your teeth could save you from a heart attack
• Lack of sleep linked to an increased risk of heart disease
• Nuts and oily fish cut risk of childhood diabetes
• Pesticides can double the risk of asthma
• Diet linked to bad behaviour
• Grain and able

– Alternative treatments for menopause symptoms

– Eating for Immunity

– Quick Tip: Brain booster

– What you should or should not be eating at 40+

• Specific nutrients through different stages of life

– Five easy steps to better bone health

– Beat the boxing day bloat

• Smart ways to beat it

– The true power of good nutrition – Case study, December 2007

• Trying to lose weight

– Fat-proof festive eating

• How to keep weight off and be healthy

– Quick tip: don’t eat the decorations

– Your winter energy make over

• Add some zest back into your life

– Banish dry skin

• Help your skin over the winter

– Quick Tip: DIY avocado facial

– Ask Marilyn:

• Star Question: the blood type diet?
• Fish oils for a heart attack?
• Do we really need to take supplements every day?

– Ingredient spotlight:

• Tofu – carries with it a number of health benefits

– Monthly Meal Idea:

• Tofu bake

– Coming Next Month (January 2008)

Although many women find the alternative treatments below helpful for easing symptoms of menopause, more research is required to fully understand their mechanism of action and effectiveness. However, in my opinion when used properly, they can prove extremely helpful.

• Acupuncture: This is an ancient Chinese medicine system, which is based on “life force” energy or “Qi”. A qualified acupuncturist aims to balance the body’s energy along pathways called meridians. This is aided by the insertion of very fine needles into the pathways. Acupuncture is thought to raise the levels of endorphins in the brain that may help with the function of the temperature-controlling centre and has been shown to reduce flushes.
• Alexander technique: This technique is a method of adopting the ultimate posture to allow good breathing technique and help energy flow. This creates “postural harmony” which allows body and mind spiritual freedom. Although there is no evidence of the effect of the Alexander technique specifically on menopausal symptoms, the breathing technique of paced respiration has been shown to reduce flushes by 39%.
• Aromatherapy: Essential oils are produced from different parts of aromatic plants. They are then concentrated and their properties become more potent. They can be used blended in carrier oils before coming in contact with skin. The smell or inhalation of them also has an effect. The oils can be used in the bath, or for massage.
• Bergamot reduces depression
• Chamomile like the tea can aid a feeling of calm
• Clary sage is useful for
• PMS Fennel helps alleviate water retention
• Geranium has a regulation effect and can help with anxiety and feelings of restlessness
• Jasmine helps with depression tension and anxiety
• Juniper has a detoxifying effect
• Lavender is useful in aiding sleep
• Roesmary helps prevent fluid retention when used regularly for massage.

The whole feeling is most enjoyable when combined with a good massage technique. Although little is known about the effect of aromatherapy specifically on menopausal symptoms, any therapy which allows you valuable “timeout” – is an investment in yourself and, in my opinion, will help you cope with the menopause better.

• Homeopathy: Homeopathy consists of the use of minute doses of a substance that has matching characteristics to the patient’s symptoms, to stimulate the body’s own healing processes and reduce or eliminate the symptoms and the disorder. Studies have shown a beneficial effect on menopausal symptoms. Some of the preparations commonly used are:
• Aconiitum
• Lycopodium
• Natrum Muriaticum
• Nux vomica
• Pulsatilla
• Sepia
• Sulphur
• Belladonna
• Bryonia
• and Argentum
• Yoga: The discipline of yoga promotes stretching, deep breathing and relaxation which are helpful for all areas of health. Yoga can have a broad impact on your ability to cope with the menopausal changes and improve your general well-being as well as helping to control hot flushes. Try to find out what classes are available locally to you.

For nutritional and herbal supplements for the menopause see next month’s issue: Menopause: Supplements A to Z.