Health Risk No 1. You’re Over Your Ideal Weight

According to the 2016 South Africa Demographic and Health Survey (SADHS), almost 70% of SA women are either overweight or obese. Not only is this the highest rate of all women in Africa but has also grown alarmingly over the last 15 years.

With obesity comes all sort of health problems such as insulin resistance, type 2 diabetes, heart disease and the risk of a stroke. Making you all the more vulnerable to opportunistic viral and bacterial infections going really bad…

Excess sugar as well as highly processed and junk foods are the key drivers behind weight gain. Be aware that sugars lurk in everything - not just sweets, cakes, snack foods, and fizzy drinks - but also in ‘so-called’ healthy foods like low-fat yoghurt, as well as fruit.

Many junk and processed foods not only include high levels of sugar, but also lack nutrients (like margarine, white flour and rice) and are often prepared using unhealthy hydrogenated vegetable oils (like fast foods).

Best to ditch everything sweet, highly refined and processed, and stick with a diet of real food – good proteins like lean meat, fish, chicken, turkey and eggs; fresh vegetables; healthy fats from full-fat dairy, avocados, nuts and olive oil; whole grains; and berries if you like fruit.

If you are unsure as how to structure your diet, the evidence supporting the weight loss and health benefits of low carb diets – like LCHF, ketogenic, paleo and Atkins – is not only compelling, but also very convincing. Or follow these simple guidelines to help you shed those kilos…

How Essential Oils Can Help You Lose Weight

No kidding. But it goes without saying that if you are not following a healthy diet and getting enough exercise, no essential oil in the world will help you lose weight. But they can certainly help you along by reducing cravings, burning fat and increasing your energy. Evidence suggests that the best oils to help you shed those unwanted pounds include lemon, grapefruit, holy basil, cinnamon, ginger, peppermint and lavender.

Promote weight loss: Combine 2 drops each of grapefruit (or lemon), ginger and cinnamon oil in a tall glass of warm water and take three times daily to boost your metabolism. Note: As essential oils are exceptionally powerful, if you plan to take them orally, please only use high quality food grade essential oils under the guidance of an accredited aromatherapist.

Reduce sugar cravings: Adding 5 drops of cinnamon oil to a diffuser will help regulate your blood sugar and reduce the munchies.

Curb hunger pangs: Take a whiff of peppermint oil straight out of the bottle every 2 hours to lower your appetite.

Burn fat: Soak in a warm water bath with 2 to 3 drops of cinnamon oil to help speed up fat loss.

Read More. All You Need to Know About Losing That Belly Fat – Forever

Health Risk No 2. You’re Not Sleeping Well

Getting your ZZZs is an absolute must for good health. A number of studies confirm the link between a daily dose of 7 to 9 hours of high-quality sleep and a healthy immune system. Chronic sleep deprivation can lead to all sorts of illnesses like heart disease, diabetes, stroke, respiratory infections and even weight gain.

Develop good sleep hygiene habits. Go to sleep and wake up at the same time every day. Avoid stimulants such as alcohol and caffeine for a few hours before you go to bed. Banish ‘blue light’ emitting devices from your bedroom. Follow a relaxing bedtime routine to help calm your body and mind. Have a warm bath, read a good book, do some deep breathing exercises – whatever works for you…

How Essential Oils Can Help You Sleep

Instead of popping a pill which has all sorts of unwelcome side effects, add calming essential oils to your bedtime routine. A number of studies have found that certain oils have positive effect on sleep deprivation and disturbances, especially lavender essential oil. Other essential oils that can be used to promote restful sleep include Roman chamomile, ylang ylang, bergamot, cedarwood and vetiver.

Sweet Dreams: Lavender can help you slip into dreamland in many different ways. Make it an essential part of your bedtime routine by adding lavender essential oil to a warm bath. Spritz your pillowcases and sheets with a few drops of lavender oil diluted in water. Or take a couple of sniffs straight out of the bottle as you slide into bed. You’ll be surprised at just how well it works…

Sleep Aid: An hour before you go to sleep, diffuse a mix of a few drops each of lavender, Roman chamomile, cedarwood and bergamot to create a tranquil bedroom oasis for the best-ever night’s sleep.

Read More. How Too Little Sleep Can Mess with Your Skin, Body - And Day

Health Risk No 3. You Don't Exercise Enough

Want to really boost your immune system? Then move more and sit less. Exercise doesn’t have to involve hectic gym workouts. Just by walking for 30 minutes every day can make a significant difference to your health. And if walking is not your thing, try swimming, cycling, a game of tennis, an at-home yoga routine – or even gardening.

The key is to keep moving. Stand up more often and do a few star jumps. Park further away from the mall entrance to clock up extra steps. Any form of exercise has been proven to enhance your health by protecting you against heart disease, Alzheimer’s, diabetes, osteoporosis and even some cancers. And boost your immunity against all sorts of bugs…

How Essential Oils Can Help Your Exercise Routine

If you need a little kickstart to get going, a stimulating essential oil that increases oxygen to the brain will leave you feeling refreshed, focussed and energized.

One study amongst healthy male athletes found that peppermint oil increased brain oxygen concentration, improved exercise performance and reduced exhaustion. Other great essential oils for energy include grapefruit, lemon, lemongrass, eucalyptus and rosemary.

Workout energizer: Inhale invigorating peppermint oil before a workout for an instant wakeup call and increased mental energy.

Motivation boost: Feeling sluggish, tired and unmotivated? Diffuse 2 drops each of eucalyptus, lemongrass and rosemary essential oils to lift both your energy and your mood.

Read More. How to Fix Your Metabolism to Achieve a Healthy Weight

Health Risk No 4. You're Always Over Anxious And Stressed

We all have stress. It’s a normal human response to circumstances in our lives. It’s only when it becomes chronic anxiety that it matters. If you’re permanently running on a short fuse, having serious trouble sleeping, or your stomach is always tied up in knots, then it’s highly likely that your immune system is weak and compromised.

Chronic stress can lead to all types of illness. That’s because stress decreases the body’s lymphocytes - the good guys that help fight off any infection - which are crucial to a healthy immune system. The lower your lymphocyte levels, the more you’re at risk for viruses like the common cold, flu and COVID-19.

Stress also increases the risk of conditions like obesity, heart disease, Alzheimer's, diabetes, depression, and gastrointestinal problems. And let’s not forget how it also affects the overall health of your skin, body and mind…

Find a way to blow off some steam, whether that’s going for a long run, embracing calm through meditation, or having a good laugh with friends. And seek professional help if you feel you can’t cope…

How Essential Oils Can Help Reduce Anxiety and Stress

It’s no coincidence that many people reach for essential oils whenever they’re stressed or anxious. There’s ample proof of their ability to soothe, calm and promote feelings of upliftment and tranquillity. The best essential oils to relax and quieten your mind include lavender, bergamot, Roman chamomile, ylang ylang, rose, sweet orange, frankincense and vetiver.

Anxiety reducer: Help to relieve anxiety by placing a few drops of lavender oil on your palms, rub together, and cup your hands to your nose and let the smell flood your senses. Or diffuse frankincense oil throughout the home to help reduce heart rate and high blood pressure, and ground your feelings.

Tension reliever: Make a massage oil by adding 8 drops of lavender oil to a tablespoon of carrier oil (like jojoba or sweet almond) and ask your significant other to treat you to a super relaxing rub-down.

Relaxation mixture: Mix 1 drop each of Roman chamomile, lavender and frankincense essential oils, and apply to your temples for immediate relaxation relief.

Read More. This Is How Stress Can Ruin Your Skin & Body (And How to Stop It)

Health Risk No 5. You Have Poor Gut Health

Did you know that nearly 70% of your immune system is located in your gut? It’s host to a whole community of very helpful bacteria and organisms that work hard to defend you against infection and maintain a healthy immune level. Low amounts of these helpful gut bacteria can leave you at risk to chronic inflammation, obesity, autoimmune disorders, dementia and even cancer.

If you have frequent diarrhoea, gas or constipation, it could be a sign that your gut bacteria are out of whack and your immune system is compromised. The bottom line? Good gut health equals good immune health.

Quit the junk food that is just encouraging the growth of bad bacteria. Then help the good guys thrive with whole, real and fresh foods that are low in sugar and gluten free. Eat a diet rich in fibre and fermented foods (such as yoghurt, kefir, and kimchi). Reduce antibiotic usage that throws your gut into reverse, and load up on healthy pre- and pro-biotics to rebalance your system. And reduce chronic stress which not only disrupts your gut health but can also lead to leaky gut syndrome.

How Essential Oils Can Help Heal Your Gut

Think of anything to do with your stomach and it’s highly likely that essential oils will be able to help. Certain oils have been found to relieve a wide variety of symptoms like an upset stomach, indigestion, diarrhea, constipation, stomach spasms and even conditions such as IBS. Essential oils can also provide support for the entire digestive process.

For example, a study found that ginger essential oil helps with indigestion and constipation, and is also known to relieve gas, reduce nausea and ease stomach pain. Another useful oil is peppermint, which has been found to reduce IBS symptoms by nearly 20%.

Fennel has also been found to help a huge number of digestive problems. Some other essential oils that may be helpful for digestion and promote detoxification include lemon, grapefruit, parsley, lemongrass, marjoram, black pepper and juniper berry.

Digestion helper: To support digestion and encourage healthy gut activity, combine one drop each of ginger, peppermint and fennel oils with one teaspoon of carrier oil and massage the belly in circular motions 2 to 3 times a day.

Note: Essential oils are highly concentrated and potent so should not be taken orally unless under the supervision of an accredited aromatherapist.

Read More. Why a Healthy Gut Is the Key to a Happy Skin, Body - and Life

Health Risk No 6. You’re Still Smoking

You’ve heard it all before. And you’re about to hear it again. Smoking doesn’t just hurt your lungs. It hurts almost every organ in your body, rendering your immune system way less effective and making you a prime target for cancer, heart disease and many other serious illnesses. And if you live with a smoker, second-hand smoke is just as bad. No amount of smoke is ‘safe’.

At a time when we should all be trying to improve our immune system; this one is a no-brainer. Reach out for help if you need it. Speak to your doctor about the different strategies that can help you quit.

And if you drink alcohol, do so in moderation. That’s one drink a day for women and two for men. Too much of the stuff damages those precious health-enhancing gut bacteria that support so much of your body’s immune system.

How Essential Oils Can Help You Quit Smoking

The good news? Black pepper oil has been found to be one of the best ‘quit smoking’ oils because it not only provides a unique pungent taste similar to cigarettes, but also stimulates the respiratory system in a way that mimics cigarette smoke. In doing so, it reduces those nasty withdrawal symptoms and helps you kick the habit.

Even better, the study also found that those who inhaled black pepper oil had significantly fewer nicotine cravings so easing any stress and anxiety you may go through when trying to quit.

Vaping switch up: Add 3-4 drops of black pepper essential oil to a blank core in your vaping device to mimic the physical sensation of smoking. Or simply take a few sniffs out of the bottle when the urge becomes too great.

Health Risk No 7. You’re Neglecting Your Future Well-Being

Boosting your immunity is not only about fixing current health problems but also about preventing future ones.

Stay up to date with your vaccines. The Department of Health estimates that more than 11000 South Africans die of flu annually. That in itself should be an incentive to get your flu shot every year.

Check in with your doctor regularly. If you’re pretty healthy, it needn’t be annually - up to every 3 years is okay. But don’t ignore the fact that regular visits can help you catch underlying health problems earlier when they’re easier to treat and often cure.

How Essential Oils Fight Infections and Help Boost Immunity

With antibiotic resistance becoming a major health threat in our modern era, the saying ‘prevention rather than cure’ is no longer just a ‘nice to have’ but critically important.

Fortunately, it doesn’t have to be difficult. Many essential oils have antibacterial, antiviral, antiseptic anti-inflammatory, and anti-fungal properties that help to boost your immune system and fight infections – and do so safely and naturally.

Some of the best essential oils for your immunity include eucalyptus, oregano, myrrh, lemon, frankincense, ginger, peppermint and cinnamon.

Immune system booster: Mix 3 drops of oregano oil and 2 drops of eucalyptus oil with 1 teaspoon of carrier oil, rub on the bottom of your feet and cover with socks.

Raise your resistance: Regularly Raise your resistance: Regularly diffuse 3 drops eucalyptus, 2 drops of frankincense and 1 drop of peppermint oils to maintain a healthy immune response.

Health Risk No 8. You’re Not Getting Enough Sun

It might seem strange saying this in South Africa, where we see more sun than anything else. But if you’re regularly cooped up indoors - whether in your office or at home - it’s possible that you could be missing out on the sun’s key immune-enhancing benefit - vitamin D.

This vitamin (which is in fact, a hormone) has recently caused a little flurry in the wake of the COVID-19 pandemic. A number of studies have linked low vitamin D levels to a higher risk of respiratory and other infections. While it’s not fully understood exactly how it works, it’s thought to play an important role in your body’s immune response.

You can get all the Vitamin D your body requires by just being outdoors in the sun for half an hour a day. Unlike other vitamins, only about 10% of it originates from the foods you eat (the best being oily fish), but can be taken as a supplement if you’re not able to catch enough rays to help keep you infection-free.


More than ever before, good health matters. And a strong immune system is the key to good health. A few simple lifestyle changes together with the healing qualities of essential oils can help you not only protect, but also boost your immune system - all by yourself…

Read More. How to Detox Your Skin and Body Back to A Healthy Glow
 

 

This article first appeared on Sonoma Lavender, who manufacture and sell a range of luxury, spa-inspired products enhanced by the health benefits of pure essential oils.