Aromatherapy, the natural solution to chronic fatigue

Is fatigue a medical condition?

"Fatigue ranges from low level ‘tired all the time’ through to serious medical conditions. Aromatherapy can be very effective for lifestyle related fatigue but if fatigue symptoms are more serious then we advise seeking help from a health care professional.

Symptoms of chronic fatigue

• Physical symptoms of fatigue caused by overexertion can manifest in various ways, including tiredness, muscle soreness, and headaches. Joint pain may occur in areas such as the knees or back . Sleep disturbances, such as difficulty falling asleep or staying asleep are common. Additionally, there may be digestive problems, an increased sensitivity to pain or discomfort plus the immune system may be compromised increasing the likelihood of infection with common conditions such as colds.
• Psychological and emotional symptoms of chronic fatigue often arise from prolonged stress. Individuals may experience intense mental exhaustion or burnout, along with lethargy and a lack of motivation for activities they once enjoyed. This condition can involve irritability, anxiety, and emotional overload. Cognitive functions can be affected, impacting concentration, memory, and decision-making. Feelings of detachment and isolation from others, as well as sleep disturbances, are also common.

How is aromatherapy used to treat the symptoms of chronic fatigue?

Aromatherapy can be highly effective in managing fatigue symptoms. There is considerable evidence supporting the value of using essential oils as a safe way to manage chronic fatigue.

The oils can be administered as part of an aromatherapy treatment that would normally involve massage or as home self-care remedies. Later in this article, you will see tips on how to incorporate aromatherapy treatments into everyday life.

Popular aromatherapy solutions for the treatment of chronic fatigue symptoms.

• Tiredness – To boost energy choose citrus oils such as lemon, lime and grapefruit. Consider blending with some geranium or lemongrass for balance and to enhance the scent.
• Muscle tiredness - To revitalise choose eucalyptus, basil, rosemary, thyme or peppermint. Consider blending with some cedarwood or sage for their restorative properties.
• Headaches - For relief of discomfort choose lavender and to clear the head choose peppermint (spearmint for a gentler scent).
• Joint discomfort - to warm choose ginger, cinnamon, or clove and to ease discomfort choose lavender or chamomile.
• Insomnia - Lavender is the most popular treatment for insomnia but consider blending with some frankincense to calm the mind and a fraction of soft mandarin to enhance the scent.
• Increased sensitivity to pain or discomfort - Chamomile is effective for lowering the sensitivity threshold; however, it can be helpful to blend with a soothing floral oil such as geranium, lavender or patchouli.
• Digestive problems - For an irritated digestive system bergamot may be helpful, also chamomile. For a sluggish bowel basil, or indigestion basil and fennel are popular choices.
• Mental exhaustion or burnout - Gentle citrus’s such as mandarin; grapefruit or bergamot are popular. Consider blending with cedarwood for courage and resilience and/or adding some calming lavender or sage for resilience.
• Lethargy - Any of the citrus oils can be effective; sweet orange is a popular choice because it is quite robust and always uplifting. Consider adding some balancing lemongrass or palmarosa to enhance the effect and create an exquisite mood boost. scent.
• Irritability - Ylang Ylang is the oil of choice. To cut through the sweetness and enhance the efficacy consider adding grapefruit, the perfect detox oil and/or mind soothing frankincense
• Anxiety - Many oils are believed to be effective for anxiety. Consider bergamot, May Chang, Palma rosa, Patchouli, frankincense, cedarwood and myrrh.
• Emotional overload - Any of the balancing oils would be suitable. These include geranium, lemongrass, ylang ylang, bergamot, also the mind calming oils such as  frankincense, chamomile, lavender and benzoin.
• Concentration, memory, and decision-making problems - Any of the citrus oils such as lemon, lime and grapefruit would be helpful. Consider blending with cedarwood or frankincense to slow the mind and enhance focus.
• Feelings of detachment and isolation - Cedarwood is the perfect choice. Consider blending with orange sweet to lift the mood and geranium, ylang ylang, palmarosa or patchouli to enhance the scent.
• Compromised immune system - Tea tree is recommended for boosting the immune system, especially when combined with lemon. Tea tree has proven efficacy as a powerful antimicrobial and is also antifungal, helping with many physical side effects of fatigue, including skin breakouts. The scent of tea tree may be perceived as too medicinal for some, so blending it with lemongrass or geranium is an effective way to enhance the aroma .

How to incorporate aromatherapy treatments into everyday life

There are many ways to incorporate stimulating oils into everyday life, but the following are the most common. Note that the amount of essential oil recommended would normally be from one oil or the sum of up to three different oils.  

Essential oils can be incorporated into daily life through various methods such as inhalation using a diffuser (up to 1.5% concentration), adding to bath water (up to 10 drops diluted in a tablespoon of neutral bath oil), or applying topically in a carrier oil for massage (up to 1.5% concentration).

More methods and detail at the foot of this article.

More about some of the oils recommended for treating fatigue.

Rosemary Rosemarinus Officinalis

 
Rosemary stimulates the nervous system and is commonly recommended as a tonic during periods of stress. It is known to improve memory and concentration and can help combat work-related fatigue. It is also a warming oil, which is helpful in treating fatigue-related muscular aches and pains. 

Rosemary from two words “Ros” “Marinus” meaning Rose of the sea was considered a Sacred plant by the Romans. Christians believed that the flowers were originally white but turned blue when the Virgin Mary hung her cloak on a bush on the journey to Bethlehem. In the West Rosemary has always been associated with memory such as in Ophelia’s much quoted line from Hamlet “That’s rosemary for remembrance”.

Blending notes: Rosemary has a distinctly invigorating herbaceous aroma with notes of wood and menthol. Its aromatic warmth is complemented by a slightly camphoraceous edge, with woody notes providing a grounding aspect.  It is often blended with soothing lavender and mood boosting orange but it also blends well with revitalizing eucalyptus, basil, and peppermint   

Lemon Citrus Limon

Lemon, like orange, lime, and most citrus essential oils, is a refreshing oil that uplifts both the mind and body. It effectively reduces feelings of tiredness and fatigue while enhancing focus, clarity, and overall concentration. It’s refreshing properties help combat lethargy and promote a sense of well-being. It is known to stimulate the immune system, which is often compromised during periods of long-term fatigue.

Lemon has a rich history in ancient Egypt, symbolizing preservation and vitality. During the Middle Ages, it warded off infections, and for sailors, it historically prevented scurvy. In various cultures, its vibrant colour and scent symbolize positivity and joy. In Traditional Chinese Medicine, lemon balances the internal body energies.

Blending notes: Lemon has a vibrant aroma with a mood-boosting zesty citrus fragrance balanced by sweet fruity notes. It blends well with geranium and lemongrass for an exquisite scent, as well as with balancing herbs such as basil, fennel, and sage. Calming woods like cedarwood also complement its fragrance. 

Peppermint Mentha Piperita

Peppermint, distilled from the flowers and leaves of the herb, is an inexpensive essential oil useful for treating stress-related fatigue and head tension. It has "cephalic" properties, stimulating the hippocampus, which enhances concentration and clarity of thought. This makes it ideal for those overwhelmed by stress symptoms. For those put off by the strong scent of peppermint, spearmint essential oil offers a gentler, fragrant alternative with similar properties.

Historical evidence from Egyptian tombs dating back to 300 BC shows that peppermint's medicinal properties were recognized in early civilizations. The name "Peppermint" comes from the Latin word ‘mente,’ meaning thought, as the Romans used it as a brain tonic. The Greeks believed its name derived from Mintha, a mythological figure killed by Persephone, leading to the belief that it could “stir up passions." Consequently, they forbade their warriors from consuming it to prevent distraction in battle. In contrast, Jews historically scented synagogue floors with mint, believing it helped to purify and focus the mind for prayer.

Blending notes: Peppermint essential oil has a cool menthol freshness with subtle grassy notes, creating a vibrant and uplifting fragrance with herbaceous undertones. It blends well with calming lavender, frankincense, chamomile, and uplifting lemon and grapefruit. Peppermint's aroma can sometimes overwhelm other oils in a blend; in such cases, spearmint is an effective alternative due to its gentler scent while maintaining similar therapeutic properties.

Frankincense  Boswellia carterii

Frankincense, derived from the resin of the Frankincense tree, is highly prized in aromatherapy With its warm incense like scent, it is renowned for its ability to treat anxiety, hyperactivity, and emotional overload.  It encourages slow and deep breathing, making it conducive to mindfulness and  meditation, which is particularly beneficial for those suffering from stress-related fatigue.

Additionally, Frankincense has a balancing effect on the skin, making it a popular choice among aromatherapists for treating skin issues that reflect stress and fatigue. Its calming influence helps soothe the mind and reduce feelings of panic and overwhelming emotions, making it an invaluable treatment for mental and emotional equilibrium.

Blending notes: Frankincense exudes a warm, resinous aroma, featuring a hint of balsamic sweetness layered with earthy incense notes and a touch of otherworldly smokiness. It is known for its versatile blending properties and blends well with almost all essential oils, particularly lavender and chamomile, or mood-boosting citrus oils such as mandarin, bergamot, and orange. Balancing geranium, ylang ylang, and patchouli also compliment the scent.

Basil Ocymum Basilicum

Basil, derived from the Greek word "Basileum" meaning King, was used to anoint Kings. It has a fresh, stimulating scent believed to revitalize the mind and clarify thoughts. Basil essential oil is commonly used in aromatherapy to revive tired muscles and support digestion, aiding regular bowel habits.

Blending notes: Basil essential oil is an invigorating, herbaceous fragrance characterized by grassy notes with a warm, spicy undertone. It blends well with energising  citrus oils such as lemon, grapefruit, and bergamot. For revitalizing the body, eucalyptus, rosemary, pine, thyme  or peppermint are recommended.

Ginger Zingiber officinale

Ginger essential oil is ideal for lifting the mood and counteracting fatigue. Aromatherapists use it in blends for winter or as a therapeutic treatment for joints and muscles causing discomfort. In many cultures, ginger has historically been revered as a sacred herb with a powerful therapeutic influence on the mind and body.

Blending Notes: Ginger essential oil has a warm, spicy aroma that is both comforting and uplifting. The scent is characterized by a grounding woody spiciness layered with soothing sweet fruity notes. It blends well with Cinnamon, clove, black pepper and basil. It is also complimented by the sharp citrus notes of lemon and lime or the softer notes of mandarin. 

Tea tree Melaleuca alternifolia
The name derives from an aboriginal source where the leaves of the plant were brewed into an herbal tea. In modern Aromatherapy, Tea Tree is one of the most widely used oils and is often referred to as nature’s medicine chest. It has powerful antibacterial and antifungal properties. 

Blending notes: Tea tree essential oil has an intense, crisp, and clean aroma often described as medicinal. It is characterized by camphor-like cooling notes, a herbaceous heart, and soothing earthy, woody undertones. It blends well with lemongrass, orange, or geranium to help balance its medicinal scent profile. It also blends well with other oils, particularly calming lavender, patchouli, or bergamot.  

How to use essential oils to treat fatigue

There are many ways to incorporate the stimulating oils into everyday life, but the following are the most common. Note the amount of essential oil recommended would normally be from one oil or the sum of up to three different oils. 

• Inhalation: Using an essential oil diffuser (either candle or electric) to disperse the oil into the air (Up to 1.5% i.e. 18 drops per 50ml of water) or placing a few drops on a tissue (up to 4 drops)  and inhaling the fragrance.  Clay or wood diffuser discs can also be used.
• Topical Application: Diluted in a carrier oil, lotion or cream and applying to the skin as a massage or a beauty treatment. (up to 1.5% concentration  i.e. up to 6 drops in a tablespoonful (15ml)
• Shower gel: (Up to 1.5% i.e. up to 6 drops in a tablespoon of fragrance free gel or salt)
• Bath gel: This depends on the amount of water so approximately up to 10 drops ideally diluted in a tablespoonful of neutral bath oil, dairy or plant milk or vodka  
• Salt: Depending on the amount of water, up to 10 drops dispersed into a tablespoon of neutral bath gel or vodka and then mixed with a cup of sea, table or Epsom salt.
• Roll-Ons:  Diluted essential oils applied to the pulse points from a roller bottle. 1% i.e. up to 6 drops in 25ml of carrier oil
• Room sprays: Essential oils dispersed into water (with a specialist dispersant or alcohol e.g. vodka) up to 2% i.e. 25 drops per 50ml
• Pillow sprays: Essential oils dispersed into water (with a specialist dispersant or alcohol e.g. vodka) up to 1.5% i.e. 17 drops in 50ml

Important note: Some essential stimulating oils have a particularly strong aroma so the dilutions would be lowered to avoid an overwhelming fragrance.

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