Self-Care: Essential for Our Times by Susan Doktor
Photograph by Brooke Lark
The global pandemic has changed our lives in ways we may not understand for a long time. Medical experts and social scientists are gloomily predicting that hugs and handshakes may disappear forever. Indeed, in the here and now, our hearts are missing the joy that comes from physical connectedness. We may be in touch virtually, but text messages and Facebook can’t replace the warmth of, say, sharing a meal or a game of backgammon with friends and family. That’s why grounding ourselves in the moment through sensory self-care is so important. We can escape the anxiety of what-if questions and calm our racing thoughts by focusing on simple activities that engage our senses instead of our intellects. And now might be precisely the time to step up your self-care rituals. For me, that has meant (among other things like taking more time to meditate and practicing mindful eating) researching the benefits of essential oils.
Not all Essential Oils are Created Equally
The best essential oils are naturally extracted without the use of chemical solvents. Look for oils that are distilled using steam and water and you’ll be giving yourself, your family, and the environment the care they deserve. Cold pressing is another safe way of extracting. Many popular citrus scents, including grapefruit, orange, lemon, and lime are typically cold-pressed.
How Can I Incorporate Essential Oils into Self-Care?
The global pandemic has given many of us a gift—or at least I choose to see it that way. Being confined to home for days on end affords us the time to take on new, mindful activities. Some can have long-term physical and mental health benefits. And making essential oils a part of our domestic lives is one of them. Take a look around your home and you’ll see opportunity everywhere. Take an inventory of all the products you use that contain fragrance—and those that are purposefully fragrance-free. I did a quick scan of my place and found candles, hand and body lotions, soap, shampoo, massage oil, air fresheners, and a host of others. Then I read a few labels. Many items containing fragrance did not contain essential oils. And it turns out there’s a vast difference between the two.
What’s Wrong with Plain Old “Fragrance”?
It turns out, quite a lot. Many of the products we commonly use, including household cleaners, detergents, nail polish, and more, incorporate fragrances that contain phthalates, which studies have linked to various health problems. Phthalate exposure is particularly risky for pregnant women and women who are trying to conceive because these all-too-common chemicals are endocrine disruptors that can cause miscarriage and reduce fertility. Some countries outlaw the use of phthalates in certain product categories like children’s toys. But it’s difficult to judge through a product’s label whether it contains phthalates. As far as I’m concerned, any ingredient that’s simply listed as “fragrance” should be suspect. And that’s a great argument for making scented products at home using essential oils. Fortunately, the internet is full of educational resources. I’ve checked them out. Making safer home and body care is not rocket science!
How Can Essential Oils Improve my Health?
The coronavirus pandemic has brought with it a lot of stressors from the loneliness of social isolation, to financial insecurity, to having to learn new skills like supervising our kids’ education from home. Aromatherapy is effective in reducing anxiety and insomnia. Because the experience of scent activates the limbic system—which is the emotional center of the brain—aromatherapy is also used by some mental health professionals to treat depression. At an even more basic level, engaging in self-care is empowering and in and of itself can contribute to a higher quality of life. Researchers are continuing to investigate the physical health benefits of using essential oils, as well. There are early indicators that they can be used as natural analgesics and even to prevent seizures. Integrative care specialists are already incorporating essential oils into their practices by recommending them to alleviate nausea and vomiting in cancer patients, for example.
Essential Oils Aren’t Child’s Play
Kids are different. Their bodies are still developing and their skin can be ultra-sensitive. Protecting kids is what moms do so it’s important to recognize that some of the essential oil products you make (or buy) yourself aren’t suitable for children. You may enjoy the bracing scent of wintergreen- or eucalyptus-infused lotion, but your child’s skin is too delicate to withstand them. Some essential oils are can be dangerous during pregnancy and breastfeeding, too. So if you’re an expectant or nursing mom, put some gloves on before you don your creative cap.
Other Tips for Using Essential Oils Safely
Essential oils are powerful, highly-concentrated substances. If you remember just one thing about them, make it this: dilute, dilute, dilute! It takes just a few drops of essential oil to scent an entire bottle of hand lotion, for example. If you are making essential oils products yourself, some common base oils include olive and coconut oil. Avoid using essential oils on irritated skin and (ahem!) the most sensitive parts of your body. Some experts also recommend limiting your exposure time, too, for example when using essential oils in a diffuser.
What should I look for in a brand of essential oils?
There’s a lot of brands on the market, but not all of them fit your needs. You want to choose a brand that has oils that are not adulterated and have passed Gas Chromatography with Mass Spectrometry (GC-MS) testing. This test will report which oils are adulterated and which of those are not. So simply judge for yourself and make the safest purchase!
Feed Your Soul While You Feed Your Family
If you’ve been on Facebook for even a minute lately, you’ve probably noticed the uptick in friends posting pictures of their latest culinary creations. We have more time on our hands to cook great meals and many of us are taking advantage of it. My favorite hashtag to come out of this whole pandemic thing is #cookingsnotcancelled. And the kitchen is one place I’ve been using essential oils for some time. There’s some debate as to whether food-grade essential oils are different from therapeutic oils. That’s one important reason to be sure any oil you use is extracted using the safest, most natural means. But it’s generally accepted that if you buy the highest-grade product, you can actually use the same lavender or peppermint oil you put in your bedsheet spray to make ice cream. Before using any essential oil in cooking, you’ll want to consult an expert on whether it’s safe for internal use, of course. And remember the essential oil mantra: dilute! You’ll only need a drop or two in any recipe you try.
Rainy Day Ideas for Kids
It’s important to be extra careful when using any product containing essential oils on children. But you can still engage safely in some fun craft and cooking activities. Making soaps and candles at home or baking up a batch of super-fragrant cinnamon oatmeal cookies might be a great way to keep the kids busy while they’re temporarily waylaid at home. Having a sense of purpose is good for every member of the family. Remember, as a mom, yours is vital. Stay connected and stay safe out there, friends.
Susan Doktoris a mom, writer, and dog-lover who hails from New York City. She covers finance, technology, real estate, and insurance. She also guest- and ghost-blogs internationally on topics ranging from mental health and fitness to parenting, and food and wine. Susan’s work on this article is on behalf of ConsumersAdvocate.org, a small organization that researches a variety of topics like Mortgage Rates, Online Tax Software’s and Yoga Mats.