5 Essential Oils for Colds That Ease Congestion, Headaches and Speed Recovery Naturally
Plus expert tips on how to maximize the benefits of these home remedies
With the colder weather comes holidays, warm beverages and cozy blankets. But a drop in temperature also signals the return of cold and flu season. And when a stuffy nose and congestion hit, you want quick relief to get you back to all the winter festivities. Luckily, there are several essential oils for colds that help with recovery. Here, the best oils to reduce common cold symptoms like sinus congestion, headaches and more.
The best essential oils for colds
We’re all familiar with the common cold: a viral infection of the upper respiratory tract, causing symptoms like a runny nose, sore throat, coughing and congestion. While they’re not quite as bad as the flu, they can be stubborn and , essential oils can offer relief quickly and naturally. Brynna Connor, MD, Healthcare Ambassador at NorthWestPharmacy.com, says there are three ways to benefit from essential oils when you have the sniffles: Steam inhalation—where you fill a bowl with hot water, add essential oils and then drape a towel over your head while you lean over the bowl and breathe in the steam—bath absorption or topical application. “Because essential oils are heavily concentrated and aren’t water-soluble (meaning they won’t dissolve into water on their own), you need to mix the oil with a carrier oil such as jojoba oil, coconut oil or grapeseed oil before using them.”
Any of these methods will work if you have a cold, depending on how much relief you need. However, Dr. Connor notes that certain oils are more effective based on their delivery method. She recommends inhalation or applying the oils directly to areas that are causing discomfort.
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Peppermint oil relieves body aches
One of the easiest ways to beat body aches and pains that come with a cold is using peppermint oil. Dr. Connor explains that peppermint contains menthol, which acts as a mild analgesic and is known to help relax muscles, relieve tension and improve blood flow. And in a happy bonus, all of those factors play a role in reopening your airways, too.
Eucalyptus oil clears congestion
Eucalyptus is known for its purifying properties and for relieving nasal pressure and build-up. “The oil contains 1,8-cineole, a compound that can relieve nasal congestion and has anti-inflammatory properties,” explains Shanna Bynes Bradford LME, MA, CR, formulator and CEO at Grow Out Oils. Clinical studies have also shown that inhaling eucalyptus oil can improve respiratory function and reduce symptoms of respiratory infections.
To help you breathe easier, she suggests using a diffuser with eucalyptus oil. “Small water vapors are released into the air and inhaled into the nasal cavity, carrying them throughout the body, creating a positive immune response.”
Tea tree oil eases respiratory infections
Tea tree oil is typically used to keep hair, skin and nails healthy. But it can also help soothe an upper respiratory infection. Bynes-Bradford notes that it has significant antibacterial and antiviral properties, effectively combating colds and respiratory infections.
To help alleviate symptoms like a runny nose, sore throat and coughing, try applying diluted tea tree oil to your chest. “Create a chest rub by mixing two to three drops of tea tree oil with a tablespoon of carrier oil,” says Bynes-Bradford. Lightly massage the mixture onto your chest and throat.
Lavender oil calms headaches
It’s not unusual for cold and flu symptoms to include head pain. The good news? Lavender essential oil can help ease the ache. “Lavender has anti-inflammatory and calming effects that can help with the discomfort and ease headaches that can come with colds,” says Dr. Connor.
Dr. Connor recommends a soak in the tub to get the most out of the lavender oil. “Dilute the essential oil with a carrier oil before adding it to warm bath water,” she says. “For a warm bath, add six to eight drops of the diluted oil mixture to the bathwater.”
Oregano oil breaks up mucus
While not as commonly known as the aforementioned oils, “oregano oil is known for its antimicrobial properties and can help fight infections,” says Bynes-Bradford. “Oregano oil also has mucolytic properties, meaning it can help break down mucus so it’s easier to expel. This can provide relief from congestion and promote clearer airways.”
Oregano oil is most effective when inhaled (steam inhalation is a great option). Or you can soak a cloth in warm water and a few drops of oil and apply it to your chest, throat or nose to help loosen mucus and clear your nasal passages.
More benefits of using essential oils for colds
In addition to wiping away cold symptoms like sniffling and sneezing, Bynes-Bradford says using essential oils when you’re under the weather can also help you feel your best. Here’s how:
- Essential oils erase stress: “Essential oils [such as peppermint] can help reduce stress and anxiety, which is beneficial during illness as stress can negatively impact immune function,” she says.
- Essential oils improve sleep: Bynes-Bradford points out that many essential oils, particularly lavender, are known for their calming effects. That means they can improve sleep quality to help you better recover from a cold.
- Essential oils boost your mood: “Citrus oils like lemon and orange are uplifting and can improve mood, combating the feelings of lethargy and sadness that often accompany colds,” she says.
- Essential oils soothe skin: Bynes-Bradford suggests applying diluted essential oils such as tea tree oil topically to help avoid dryness and irritation around the nose caused by frequent wiping or nose blowing.
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