Essential oils can be a fantastic addition to your beauty and cleaning regimens, but there are a few habits that can turn a relaxing, healthful practice into a recipe for disaster. Like anything, there are always risks and even side effects to keep an eye out for. And remember, just because something is sold over-the-counter or marketed as natural doesn’t mean there aren’t contraindications or real risks.

Check out our expert tips for enjoying essential oils safely and effectively.

1. Don’t swallow.

As much as oils with names like thyme or orange might seem safe to ingest, it’s important to always check with a professional aromatherapist or naturopath first.

“Because the oils are so concentrated, they are likely to irritate mucous membranes and the stomach lining if taken internally,” explains Susan Smith Jones of Penn Herb Co.

Of course, some oils are safe to ingest or cook with – it’s just a good idea to check with an expert first, not only about whether it’s safe for your chosen oils but also about the correct way to do it.

“Simply dropping essential oils in a glass of water and drinking it can be damaging to your stomach,” explains Jessica Morelli, founder of Palermo Body. “If you’re going to ingest essential oils, they need to be properly dispersed in an oil-soluble ingredient before ingesting.”

She suggests flax oil, honey, or specially designed capsules.

2. Don’t skimp on your essential oil quality.

“Know your supplier, where they source, and what values they have,” says Kristi Head, creator and owner of LITE+CYCLE.

This research can help you ensure that you are actually getting botanical extracts, and not synthetical or chemical reproductions.

“Chemical reproductions are not effective because they do not evoke the same biochemical response as natural, pure essential oils,” says Smith Jones.

Doing your research is essential to ensuring that your oils are safe to use, especially on the skin or internally.

“The purer the oil, the better it is for you and the more diverse things you can use an oil for,” says Jaya Jaya Myra, author of Vibrational Healing: Attain Balance & Wholeness. Understand Your Energetic Type. “High quality oils can be taken internally and used on the skin, whereas low quality ones cannot.”

Kac Young, PhD, author of “The Healing Art of Essential Oils,” recommends only choosing organic oils to be absolutely certain of their quality.

“You never know how they have been grown, harvested and processed unless you see the organic label,” she says. “Pesticides can be concentrated and intensified in the distillation process just like the essential oils.”

3. Don’t sunbathe with essential oil.

Sun is a no-no with essential oil for two reasons.

The first is that sun and heat can make essential oil turn or lose potency, meaning that it’s best to store your bottles somewhere dark and cool. But it’s also important for you to stay out of the sun after you’ve used them.

“Some essential oils are phototoxic (also known as photosensitive), which means they become toxic in direct sunlight and can cause harmful effects if left on this skin in direct sunlight,” explains Christina Daigneault, certified aromatherapist, founder of Orchard Aromatherapy, and the co-author of the forthcoming book, Plant-Powered Beauty.

Photosensitive oils include citrus-based oils, rue, and angelica; you’ll want to allow 12 hours after applying before going into direct sunlight after using these oils to avoid blistering or burning.

4. Don’t use oils on their own.

Most essential oils need to be combined with a carrier oil before applying them to the skin, otherwise they’ll cause your skin to burn or blister.

KJ Landis, author and creator of the Superior Self Series suggests mild, unscented grape seed oil as a carrier, which is not only inexpensive, it’s also easily absorbed by the skin.

“Other carrier oils that are safe to use are jojoba oil or almond oil,” says Landis. “You may use coconut or shea butter, but know that these oils will turn solid at room temperature. They are great for making body butters. Personally, I use coconut and shea butters on my face every day.”

5. Be wary of using essential oil if you’re pregnant.

While some essential oils may be safe to use when pregnant or nursing, certain oils can cause complications and problems, according to dermatologist Dr. Kathy Taghipour of Savana Urban Spa.

“If you are pregnant there are lots of essentials oil you mustn’t use, because they can either cause a disturbance in hormone levels, malformation of the fetus, or worse case scenario, abortion,” she notes. “Some of the oils are angelica root, aniseed, basil, birch, bitter almond, cinnamon, and many others.”

To keep you and your baby safe, always check with a doctor before using these or any other essential oils while pregnant or nursing.

6. Use sparingly.

Essential oils come in small bottles for a good reason – make that two.

Firstly, the oxygen in partially filled bottles deteriorates the oil, according to Smith Jones, so buying smaller bottles ensures that your oils will stay fresher longer.

But those little bottles are also a suggestion at how much of each essential oil you should really be using.

“Less is more,” says Taghipour. “A good rule of thumb for diluting essential oils is to use a two percent solution. This roughly equates to 12 drops per fluid ounce of carrier oil.”

7. Don’t apply essential oil to infants.

Because young children have more sensitive skin than adults, it’s important not to apply essential oil directly to them, especially without a carrier oil.

Victoria Sexton, certified aromatherapist, notes that she prefers using an electric diffuser around her kids or infants to allow them to reap the benefits of essential oils – like keeping their rooms smelling fresh – without applying them directly to their skin; check with your pediatrician to see if this is a good option for your kids.

8. Don’t get impatient.

Using essential oils on the skin is one of the most common ways to reap their benefits, but it’s not a magic Band-Aid – feeling the positive effects of essential oils can take some time, according to Landis.

“It may take some time before the full benefits are realized because it takes a while to get circulated throughout the whole body,” she says.

Use essential oil as part of your regular routine; you’ll be feeling their amazing benefits in due time for sure.

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8 Essential Oils to Help You Feel Amazing Naked

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We all want to look better naked. But feeling better is just as important.

While we can take matters of physical health into our own hands, we get what we get in this life. Sure, you can nip and tuck yourself into Barbie-esque stature, but hopefully you have better ways to spend your time. And your money. Still, being naked happens. And if you’re in a relationship, that means being naked in front of someone else. Not exactly the easiest if body image is an issue for you.

The problem is right there in the words: body image. It’s typically not our bodies that give us so much grief, but rather, our image of them (and often, the ideal image others have of the female body). We want bigger boobs, smaller butts, more toned abs and thighs. Are we ever satisfied? How can we be more comfortable with our bodies just as they are—even if they’re not quite exactly where we want them to be?

Boosting our confidence is important in not only being comfortable in our bodies, but in also helping us to get them where we’d ideally like them to be. But first things first. We’ve got to feel good naked, no matter how far away we are from our target goal. One of the easiest and most effective ways to do this? Your nose.

Essential oils are a little bit like magic potions. All you need to do is smell a tiny bit of their potent fragrances before they start to change your mood. The pure botanical extracts contain powerful compounds that have instant effects on our states of consciousness. The sense of smell goes straight to the brain, taking with it instructions from the plant kingdom.

Whether you’re slipping into the season’s first bikini, or cuddling up with your partner, these fragrances can help. When using essential oils, dab a few drops on wrists and neck, even massage into your hair. If using with a partner, you can anoint each other on the third eye, the heart, and maybe even some of those places you’re feeling less than comfortable with.

You can also mix a few drops into a spray bottle with water and spray onto bedding or into the air for a fragrant pick-me-up. Give any of these a try solo or mix a few.

1. Neroli: It’s both sensual and soothing. It can help to quell any anxiety or depression about how you look or feel.
2. Vetiver: This earthy scent can help to ground you and make you feel more secure and balanced.
3. Rosemary: It’s both inspiring and grounding—lifting you into an energized state while also balancing and grounding.
4. Lemon: The fruity citrus scent of lemon is soothing to nervousness while also being uplifting.
5. Juniper: Another anxiety-buster, juniper brings peace and confidence, too.
6. Frankincense: Find peace and tranquility with frankincense. It’s both ethereal and very comforting.
7. Sandalwood: Sensual, sweet and earthy, sandalwood can help you find your center and feel more present in the moment and less caught up in your thoughts.
8. Myrrh: An extremely powerful essential oil, myrrh opens up your heart with confidence and can bring with it great focus and clarity.

Keep in touch with Jill on Twitter @jillettinger

Image: eatmorechips

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When I told my husband I was writing up a bath salts recipe he said, “Aren’t those illegal?” Not those bath salts!

Whether you’re sore from an intense workout, pregnancy, or a strain or sprain, these homemade bath salts are a great natural remedy to help melt away the pain and encourage healing. Bonus? You can choose whatever essential oils you like for this recipe to give it a therapeutic aromatherapy boost.

This recipe makes enough salts for four baths – you’ll want to add about 1/2 cup to the tub each time. If you are using these to soothe pregnancy aches and pains, just remember that super hot baths are a no-no when you’ve got a baby in your belly. A warm bath is A-OK, though, and an Epsom salt bath can help with the sore back and legs that often come with pregnancy.

If you have an injury, just make sure your doctor is cool with you using heat on it before you take an Epsom salt bath. When you first sprain an ankle, for example, the doctor will often recommend treating it with ice rather than heat, since the warmth can encourage swelling.

For minor soreness or aches and pains, you can soak to your heart’s content in water as hot as you like.

5 Minute Bath Salts Recipe

All that you need to make your own bath salts are:

• 2 cups Epsom salts
• 10-20 drops of your favorite essential oil or essential oil blend

Combine your ingredients in a small bowl, and stir well to get your salts nice and coated with the oils of your choice. Transfer to a clean container – like a pint-sized Mason jar – for storage.

Epsom salts are very easy to find. Check out the pain relief section of your pharmacy, near other muscle pain relief products. Epsom salts are a totally natural product – they’re just a different sort of salt called magnesium sulfate. You can use them in a bath or hot compress to soothe aching muscles, and you can take them orally to help ease some gastrointestinal issues. Just don’t take these orally once you’ve mixed in the essential oils! Not all essential oils are food grade, and you could end up making yourself sick.

Are you new to essential oils?

Here are a few essential oils suggestions for your bath salts:

• Calming: 15 drops lavender, 5 drops chamomile
• Energizing: 20 drops tea tree
• Grounding: 5 drops rosemary, 5 drops patchouli, 5 drops Texas cedarwood or sandalwood
• Balancing: 10 drops tea tree, 10 drops lavender
• Anti-Inflammatory: 10 drops grapefruit seed, 10 drops chamomile
• Mood-Boosting: 10 drops lavender, 5 drops chamomile, 5 drops peppermint

The trick with essential oils is that they don’t just have unique smells and properties, but they differ in strength. A little rosemary or patchouli goes a long way, for example, but you can put a lot of lavender into a recipe without getting things too overpowering. Experiment with different blends until you find one that works well for you.

Have you made your own bath salts before? What essential oils did you put into your recipe?

Image Credit: Creative Commons photo by nomadic lass

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Do you ever pass those big, expensive bottles of essential oils at the natural foods store and wonder who needs that much? Most of us are used to using just a few drops at a time; after all, they’re super-concentrated. But next time, you won’t blink an eye at the thirty dollar price tag on that 4-ounce bottle of tea tree oil. Why? Because it’s possibly the most powerful essential oil there is, with dozens of medicinal, beauty and domestic uses. Seriously: you need tea tree oil. Lots of it. Here are just 10 examples of what you can do with it.

Mold Killer

I recently had a knock-down, drag-out fight with mold. Things got ugly fast when a leak in the basement wasn’t fixed quickly enough, and before long, mold was all over everything that was stored down there. While I had to throw a lot of things away, I saved a lot thanks to a really easy and natural solution that kills virtually all strains of fungus – plain white vinegar with about a teaspoon of tea tree oil added to it, in a spray bottle. Spray liberally and vigorously wipe all affected surfaces, but don’t rinse.

Laundry Scent and Booster

Anyone who’s ever dealt with dirty cloth diapers, cloth menstrual pads or a post-illness load of laundry knows that sometimes, your clothes and linens need a little something more than just plain old laundry detergent. But don’t break out the bleach. A teaspoon of tea tree oil in your wash water will kill any germs and other gross stuff – just hang them out in the sun to dry and stains will disappear, too.

Insect Repellent and Bite Soother

When all else fails – even trusty old citronella – tea tree oil keeps annoying mosquitoes, gnats and other buzzing and biting bugs far away. Pour about an ounce of tea tree oil and four ounces of witch hazel into a spray bottle, and shake it up before applying. Both ingredients are soothing to existing bites. You can add some cedar, lemongrass, or lavender to make it even more powerful and prettier-smelling, too.

All-Purpose Cleaner

Sometimes referred to as ‘Mother Nature’s most powerful antiseptic’, tea tree oil is a great addition to just about any homemade all-purpose cleaner recipe. Here’s my favorite: add 2 cups of hot water to 2 tablespoons of 20 Mule Team Borax, ½ teaspoon of liquid dish soap and ½ teaspoon of tea tree oil in a spray bottle; shake it and spray it anywhere germs lurk, like doorknobs and toilets.

Relief from Chest Colds

Put 2-3 drops of tea tree oil in a basin of hot, steaming water, then cover your head with a towel and inhale the steam for up to 10 minutes. Since tea tree oil has antiviral properties, it can help keep that cold from getting out of hand, especially if you catch it early enough.

Cold Sores

Nothing says “kiss me” like a hideous, contagious eruption right next to your mouth. Tea tree oil can help make it go away fast, since its antiviral effect subdues the herpes simplex virus that causes cold sores. Apply a few drops to the sore with a cotton swab once a day until it’s gone, and don’t forget to pop some lysine, an amino acid that has been proven to stop the herpes virus from replicating.

Gum and Sticker Remover

Whether it’s a wad of gum someone stuck under your dining table or a stubborn label on a gift, tea tree oil is so astringent that it cuts through sticky substances with ease. Just pour on a few drops on a cotton ball and rub away.

Acne Buster

The active ingredient in tea tree oil, terpinen-4-ol, is thought to kill the the bacteria that colonizes our pores and throws the disgusting, unsightly parties that result in acne. Just a drop added to a paste of baking soda and castile soap makes a super-effective natural face and body scrub that will also buff away the dead skin cells that make breakouts even worse. Some people can be sensitive to high concentrations of this powerful oil, so if you get a rash, discontinue use.

Athlete’s Foot and Other Fungal Issues

As gross as it sounds, the same properties that make tea tree oil such a potent mold-killer make it great for the fungus that causes athlete’s foot, too. The same goes for any other fungal infection, like ringworm, dandruff and nail infections. Mix a few drops of tea tree oil in a base oil like sweet almond, olive or coconut and apply it to the affected area, add it to your shampoo or add it to hot water for a foot soak.

Head Lice Zapper

What do you do when your kid’s got a head full of creepy-crawly, blood-sucking lice? Blast those suckers into oblivion as soon as possible. But many parents inadvertently expose their children to even worse health problems when they resort to noxious chemicals. Try tea tree oil first – research shows that it can dislodge mature lice. Mix a teaspoon of tea tree with 4 teaspoons of either olive or coconut oil, rub it into the scalp and leave it on for 15 minutes; then use a nit comb before washing the mixture out.

Image: Wikimedia Commons

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A good night’s sleep allows us to tackle things with a clear head, more confidence, and in my case, more patience. Whether it’s writing a story lede, maintaining my running pace, or sitting in traffic, having seven hours of recharge under my belt makes my days run more smoothly. While some attempts at slumber cannot be controlled (like my husband’s snoring) there are ways to get in the groove that don’t involve counting sheep.

According to the Mayo Clinic, anxiety, depression and stress add to insomnia and the quality of your night’s sleep. Here are some tried and true tips to prepare for, and enjoy much needed down time:

• Set an internal time clock
  Humans like routine; it’s comforting and the inner time clock can help regulate your sleep pattern. Try heading to bed at the same time every night. Pick up a book that you’ve been meaning to get around to and treat yourself to 15 minutes before turning the lights out.
• Develop a bedtime routine
  Try a few minutes of meditation, quiet music or simple yoga stretches.
• Curb the caffeine
  Ban coffee, tea and soda with caffeine from four o’clock. Look for calming non-caffeine choices.
• Create an inviting sleep environment
  Quiet, dark, and relaxing. If you have noisy neighbors or are surrounded by city buses and trains, try a white noise machine, relaxation music (I like Celtic Bells)  ear plugs, heavy curtains, or those sleep shades ala “I Love Lucy.”
• Increase your thread count
  Splurge for a set of good quality sheets, or at least a pillow case. The smooth, silky cotton will feel wonderful.
• Clear the air
  Considering that you’ll be breathing in the room’s air for seven to eight hours, be mindful of the quality, especially if you’re prone to dust and mold allergies. Try a HEPA filter.
• Go essential
  Lavender is one of the most popular essential oils in aromatherapy due to its calming effect. Try a few drops on your pillow.
• Grandma Jeannie’s head-to-toe technique
  My late grandmother would visualize calming her body beginning with her toes, and work her way up to the top of her head, taking a few seconds to address each area. It really worked!
• Wetter is better
  Treat yourself to a warm bath or shower, which will calm your muscles and help wind you down.
• Uber high tech
  Remember stumbling across technical journals that put you to sleep? Now’s the time to start collecting them and putting them to good use!

Image: quinn.anya

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If you’ve combed the selection of perfumes lining the sparkling counters at Macy’s or Nordstrom and have yet to find “your” scent, why not make your own instead? Making your own perfume is easy, and this way, you can create a fragrance that is unique to your personality – and organic. Before you set out on your hunt for essential oils, let’s explore the meaning behind popular aromas to determine your perfect match.

The bright and fresh fragrance of sandalwood signifies spiritual harmony, perfect for aligning those chakras to achieve the blissful state of nirvana.

If you seek invigoration, citrus aromas like lemon, orange and lime awaken your senses and energize your spirit.

To evoke a serene presence, both rose and chamomile are known for their soothing effects.

The floral scent of lavender denotes well-being and is a fabulous aroma therapeutic way to eliminate stress.

For nights out on the town, sensual aromas like jasmine and vanilla are exotic and intoxicating.

These aromas are just a sample of what the diverse fragrance wheel has to offer, and you can find a vast assortment of organic essential oils at Mountain Rose Herbs, Florapathics and Young Living. Once you’ve chosen the right fragrance for you, all you need is some organic vodka and a pretty glass storage jar to formulate your very own essential oil perfume. Concoct a mixture of approximately 85% vodka and 15% oil, cover the jar and let it stand for several days.

Don’t hesitate to combine different scents in your effort to compose an original fragrance; trial and error is half of the fun. Next, pour in a tablespoon of filtered water for each ounce of vodka, stir, allow this formula to sit for a few more days and, voila! You have natural, DIY, personalized perfume that sure beats the expensive designer alternatives.

Image: tanakawho

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