Top Essential Oils to Crush Your Appetite
As we go through the holiday season weight gain is on everyone’s mind. Food cravings can be a tricky thing, and there are a wide variety of factors that trigger your hunger. This includes hormonal fluctuations, lack of sleep, stress, and exhaustion, among many others.
But if you are looking to lose weight, suppress an overactive appetite, or control eating triggered by stress, essential oils can be a practical and effective solution.
Multiple studies have shown that essential oils are an effective way of keeping hunger pangs at bay. They can prevent overeating and suppress appetite, making you feel fuller longer and reducing the desire to eat.
Peppermint essential oil impacts the part of the hypothalamus that controls feelings of satiety, encouraging the release of hormones that suppress appetite, especially leptin, while suppressing the release of the hunger hormone, ghrelin. Peppermint oil can be used in a room diffuser or it can be applied topically after diluting it with a carrier oil such as coconut, almond, or jojoba oil.
Holy basil essential oil can relieve stress and anxiety because it contains high levels of the terpene linalool. Linalool acts as an adaptogen, controlling the release of cortisol. Holy basil has long been used in Ayurvedic medicine as a way to control appetite. Linalool also assists with anxiety and depression and can help to combat insomnia which can be prevalent during the holiday season.
Adding a drop or two of holy basil essential oil to a glass of water before meals can help reduce stress and control anxiety-related food cravings caused by swings in blood sugar levels.
Grapefruit essential oil is a natural appetite suppressant. It helps activate enzymes in the saliva that can promote weight loss by breaking down body fat. It works great in a diffuser, a few drops in water or added to a carrier oil and applied to the body.
Cinnamon is an excellent essential oil for controlling appetite because it helps maintain healthy blood glucose levels, which play an important role in feelings of hunger. Cinnamon essential oil can be used in a room diffuser or a personal essential oil diffuser, a room spray or added to a carrier oil and used on the body. It is strong so do not put it on any sensitive areas of the body.
A 2013 study in India found that ginger essential oil is packed with antioxidants. This helps reduce inflammation and improves the digestive system so more nutrients can be absorbed. This reduces cravings triggered by a lack of nutrients. Ginger also can be enjoyed in a diffuser, added to your water or a smoothy or applied in a carrier oil to the body. Again, no sensitive body parts.
A 2015 study found that bergamot helped reduce the elevated heart rate and high cortisol levels associated with stress. Additionally, bergamot essential oil contains high levels of stress-reducing limonene, which also helps suppress appetite. Bergamot essential oil can also be used aromatically in a room diffuser or a personal essential oil diffuser. For added relaxation, place a few drops of bergamot essential oil in a warm bath.
Lavender also calms cravings and improves sleep quality. This is important because those who sleep less are more likely to eat more. A lack of sleep encourages the production of the hunger hormone, ghrelin, reduces the satiety hormone leptin, and elevates cortisol. It’s as simple as placing lavender Essential oil in your diffuser, spritzing it on your bed sheets, in a carrier oil applied to the skin or in your bath.
The aroma of orange oil is believed to control feelings of anxiety, making it an excellent way to reduce stress levels. This is particularly good for stress eaters. Also in the orange family, bitter orange essential oil acts as an appetite suppressant by acting as a thermogenic agent. It encourages the body to burn fat stores rather than glucose, which enhances feelings of fullness. Use in a diffuser or add to a drink or salad dressing.
Fennel essential oil helps suppress appetite in several different ways. In animal studies, the aroma of fennel essential oil encouraged the consumption of fewer calories while improving digestion. This helps ensure that more nutrients are taken in. Recommended for use in a diffuser or take a couple drops in a veggie capsule, water, or under the tongue for digestive support. Put a drop or two in water or tea to help fight sweet tooth cravings or apply topically in a carrier oil to the wrists.
Citronella essential oil is perhaps best known for keeping away mosquitos, a 2015 study found that the oil also naturally suppressed the appetites of individuals on a high-fat diet.
Add a few drops to your diffuser or 30 drops Citronella Essential Oil and 2 Tbsp White Distilled Vinegar in a 8 oz. glass spray bottle, then fill the rest of the bottle with distilled water. Cap the bottle, shake it well then spritz the mixture a few times into the air for a fresh scent.
Essential oils affect the body through aromatic use or application to the skin, where they interact with the central nervous system, impacting hormones and controlling cravings.
Losing weight is not as simple as using some essential oils but the essential oils highlighted above may help you on your weight loss journey.
Before beginning any weight loss regimen, be sure to consult a healthcare professional.
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