Peppermint Aromatherapy For Mental Clarity

Written by:

Pritha Pagare Master's degree, Pharmaceutics, UCL

Reviewed by:

Amiira Jama Biomedical Science BSc student at KCL

Overview

The mere mention of "peppermint" evokes a subconscious association with a cool, menthol-fresh aura, perhaps reminiscent of peppermint-flavoured bubble gums or soothing teas. It's a familiar sensation ingrained in our daily routines, from the invigorating burst of a mint-rich toothpaste in the morning to the diverse range of products, spanning therapeutic to culinary, that harnesses the essence of peppermint. However, beyond its widespread use in various applications, peppermint emerges as a potent ally for mental well-being through aromatherapy. In this article, we delve into the mental health benefits of peppermint aromatherapy, uncovering how its refreshing fragrance goes beyond sensory delight, offering a pathway to enhanced mental clarity and balance.

What is Peppermint?

Peppermint, scientifically known as Mentha piperita L. is a hybrid between watermint and spearmint. It is widely used in traditional medicine to treat digestive problems, nervous system actions, microbial infections, tumours, allergies and nausea. It is mainly cultivated for its oil, which is extracted from its leaves. The concentrated oil from peppermint is termed essential oil.¹

What is Aromatherapy?

Aromatherapy is the ancient practice of harnessing the therapeutic and cosmetic benefits of aromatic plant extracts, commonly referred to as essential oils. Originating with the Greeks, this time-honoured method has been used for centuries to promote bodily healing and generate mental peace. Recognizing the powerful influence of fragrant essences, the Greeks pioneered the use of aromatherapy to nourish the body and relax the mind, laying the groundwork for a technique that is now respected for its holistic approach to well-being.²

What is Mental Clarity and why is it necessary?

Mental clarity is the ability to think, focus attention, and concentrate without being distracted or confused. It entails quick and rational decision-making and efficient information processing. Several factors, including anxiety, depression, mental fatigue, and various mental illnesses, can significantly influence and compromise one's ability to maintain optimal mental clarity. These conditions may create hurdles in the smooth flow of thoughts, hinder concentration, and impede the ability to make sound and timely decisions. Recognizing and addressing these underlying factors becomes pivotal in fostering and maintaining a state of mental clarity.³

How Peppermint Aromatherapy Works

Chemical Components of Peppermint Oil

Peppermint oil is made up of different chemicals, and the main one is menthol. The mix of chemicals in peppermint changes depending on where it's grown. For example, peppermint oil from England is mainly made up of menthol (49.79%), menthone (19.08%), and menthyl acetate (5.08%). This shows that the peppermint's chemical composition can be different based on where it's grown, which affects how it's used for various things.⁴

Peppermint Oil impact on the nervous system

Peppermint Essential Oil (PEO) has been reported to play a protective role in the brain and nervous system, and this can be attributed to the neuroactive substances present in it, namely menthol and menthone. These compounds demonstrate several actions that contribute to enhanced neuronal activity and reduced mental fatigue.

Firstly, menthol and menthone are known to inhibit cholinesterase, an enzyme responsible for breaking down acetylcholine in the brain. Acetylcholine is a neurotransmitter crucial for various cognitive functions, including memory and attention. By inhibiting cholinesterase, menthol and menthone indirectly increase the levels of acetylcholine, promoting improved cognitive function and potentially enhancing memory.

Moreover, these compounds can bind to nicotine and GABAA receptors in the brain. Nicotine receptors are involved in regulating attention, learning, and memory, while GABAA receptors are essential for inhibitory neurotransmission. The binding of menthol and menthone to these receptors can modulate their activity, leading to an overall increase in neuronal activity. This enhanced activity may contribute to improved cognitive function, increased alertness, and a sense of mental clarity.⁵

Scientific Evidence and Research

A focused small-scale study was conducted to examine the impact of essential oils on individuals experiencing mental exhaustion or moderate burnout (ME/MB). Participants identified with ME/MB were provided with an inhaler containing a blend of various essential oils. Encouragingly, the study revealed positive outcomes, indicating the noteworthy effectiveness of these essential oils in addressing and mitigating ME/MB.⁶

Practical Application

Choosing Quality Peppermint Oil

The first thing you should check when buying essential oils is how pure they are. Just take a look at the label to see if it says "pure" or "100% pure." If it doesn't say that, it might mean the oil has been mixed with something else.

The quality of the peppermint essential oil is also important. Look for oils that are steam distilled, as this is the most common and effective method of extracting the oil. The quality of the source plant is also important, so make sure the oil is sourced from high-quality peppermint plants.⁷

Some points to keep in mind:

Check the Latin Name: Authentic essential oils should display the botanical or Latin name on the label. This ensures you're getting the exact plant species from which the oil is derived.
Look for Certifications: Some reputable essential oil brands undergo third-party testing and certification processes. Look for labels such as "Certified Organic," "USDA Organic," or "Certified Pure Therapeutic Grade (CPTG)."
Beware of Unrealistic Prices: High-quality essential oils require a significant amount of plant material to produce, so extremely low prices may indicate dilution or adulteration.
Test for Solubility: Some essential oils should be soluble in alcohol, but not in water. Testing solubility can help confirm the authenticity of the oil.

Methods of Aromatherapy Delivery

Inhalation: Enjoy essential oils with a facial steam or diffuser. Add up to six drops per ounce of water for steam. Follow diffuser instructions carefully.
Aromatherapy Massage: Blend diluted essential oils into massage lotions or oils. Aim for a 1% concentration. Seek professional guidance or follow safe home practices.
Bath Time Bliss: Add diluted essential oils to baths for relaxation. Mix with carrier oil or dispersant to prevent skin irritation. Avoid using undiluted oils directly.⁸

Recommended Dosages and Frequencies

Compared to continuous diffusion, intermittent diffusion is both safer and far more effective. Intermittent refers to periods of 30 to 60 minutes on and off. Aromatherapy can be done 3-4 times a day for the above-mentioned periods.⁹

Potential Risks and Precautions

Allergic Reactions and Sensitivities

When using essential oils on your skin, the potential risks to be aware of are:

Skin irritation: This can cause redness, itching, or discomfort.
Allergic contact dermatitis: Some people may experience allergic reactions upon contact with certain oils.
Photosensitivity: Certain oils can make your skin more sensitive to sunlight, leading to discolouration or sunburn.⁸

Dilution Guidelines

Typically, employing a 2% dilution of essential oils is widely regarded as a safe recommendation for applying them topically on adults. A 3% dilution is recommended for use in a bath and a concentration of 1-3% is safe for inhalation.

How to prepare a 2% dilution

A handy tip for achieving a 2% dilution through the drop method is to mix 12 drops of essential oil with every fluid ounce (30 ml) of cold-pressed carrier oil, lotion, vegetable butter, or similar natural moisturiser.¹⁰

Consultation with Healthcare Professionals

Before delving into aromatherapy, it's wise to consult with a healthcare professional if:

You're pregnant or planning to conceive. Although generally safe, certain essential oils or methods might be cautioned against
You have existing medical conditions. Aromatherapy might not be suitable for individuals with conditions like epilepsy, asthma, or certain skin issues
You're on prescription medication. Even though aromatherapy relies on natural products, they can still interact with medications. Just as with herbal supplements, it's essential to inform your healthcare provider about your plans for aromatherapy to ensure safety⁸

Integrating Peppermint Aromatherapy into Daily Routine

Integrating peppermint aromatherapy into your daily routine can have a transformative impact on your overall well-being, particularly when incorporated into your workspace and combined with other mindfulness practices. The invigorating scent of peppermint has been linked to increased alertness, improved concentration, and reduced stress, making it an ideal addition to your daily rituals.

In the workspace, where focus and productivity are crucial, peppermint aromatherapy can serve as a natural stimulant. Consider using a diffuser to disperse the refreshing aroma, creating an energising ambience that can help combat midday fatigue. Alternatively, peppermint essential oil applied to a handkerchief or a personal diffuser can provide a discreet and constant source of revitalization throughout the day.

Creating a relaxing environment is equally important, whether it's in your home or workspace. Peppermint's soothing properties can contribute to a stress-free atmosphere, helping to alleviate tension and promote mental clarity. A diffuser with peppermint essential oil can effortlessly transform any space into a haven of tranquillity. Combine this with soft lighting, calming colours, and ergonomic furniture to enhance the overall soothing effect.

To maximise the benefits of peppermint aromatherapy, consider integrating it with other mindfulness practices. Engage in deep breathing exercises or meditation while inhaling the invigorating scent of peppermint to enhance your mindfulness experience. This combination can foster a sense of balance and relaxation, promoting a more harmonious connection between your mind and body.

In conclusion, incorporating peppermint aromatherapy into your daily routine, especially in your workspace and in tandem with mindfulness practices, can significantly improve your mental and emotional well-being. By embracing the refreshing aroma of peppermint, you not only create a conducive environment for productivity but also foster a sense of calm and balance that extends beyond your immediate surroundings, positively impacting your overall quality of life.

Summary

This comprehensive article explores the multifaceted aspects of peppermint aromatherapy and its positive effects on mental health. Beginning with an overview of the familiar association with peppermint, the article delves into the scientific components of peppermint oil and its impact on the nervous system. It highlights the neuroactive properties of menthol and menthone, which contribute to enhanced neuronal activity and reduced mental fatigue.

The article provides scientific evidence supporting the benefits of peppermint aromatherapy, citing a study on essential oils' impact on mental exhaustion. Practical application tips, including selecting quality peppermint oil and methods of aromatherapy delivery, are outlined. Dosages, potential risks, and precautions are discussed to ensure safe and effective use.

The integration of peppermint aromatherapy into daily routines is emphasised, especially in workspaces, creating relaxing environments, and combining it with mindfulness practices for overall well-being. The concluding remarks stress the transformative impact of peppermint aromatherapy on mental and emotional well-being, enhancing productivity and fostering a sense of calm and balance in daily life.

References

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Robinson A. Aromatherapy and essential oils for healing: 120 remedies to restore mind, body, and spirit. Callisto Media, Inc.; 2020. 335 p.
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Desam NR, Al-Rajab AJ, Sharma M, Mylabathula MM, Gowkanapalli RR, Albratty M. Chemical constituents, in vitro antibacterial and antifungal activity of Mentha×Piperita L. (Peppermint) essential oils. Journal of King Saud University - Science [Internet]. 2019 Oct [cited 2024 Mar 8];31(4):528–33. Available from: https://linkinghub.elsevier.com/retrieve/pii/S101836471730544X
Zhao H, Ren S, Yang H, Tang S, Guo C, Liu M, et al. Peppermint essential oil: its phytochemistry, biological activity, pharmacological effect and application. Biomedicine & Pharmacotherapy [Internet]. 2022 Oct [cited 2024 Mar 8];154:113559. Available from: https://linkinghub.elsevier.com/retrieve/pii/S0753332222009489
Varney E, Buckle J. Effect of inhaled essential oils on mental exhaustion and moderate burnout: a small pilot study. The Journal of Alternative and Complementary Medicine [Internet]. 2013 Jan [cited 2024 Mar 8];19(1):69–71. Available from: http://www.liebertpub.com/doi/10.1089/acm.2012.0089
Top 8 best peppermint essential oils | buoy [Internet]. 2023 [cited 2024 Mar 8]. Available from: https://www.buoyhealth.com/blog/health/best-peppermint-essential-oil
Cleveland Clinic [Internet]. [cited 2024 Mar 8]. Does aromatherapy work? Available from: https://my.clevelandclinic.org/health/treatments/aromatherapy
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This content is purely informational and isn’t medical guidance. It shouldn’t replace professional medical counsel. Always consult your physician regarding treatment risks and benefits. See our editorial standards for more details.

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Pritha Pagare

Master's degree, Pharmaceutics, UCL

Pritha Pagare, a recent graduate from UCL School of Pharmacy, holds a background in B.Tech in Pharmaceuticals Chemistry and Technology and an MSc in Pharmaceutics. Her project portfolio primarily centers on cancer treatment, encompassing the development of oral protein delivery systems, and synthesis of nanoparticles, along with internships at DOW Chemicals and Novo Nordisk.

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