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Last Updated on January 3, 2018

10 Essential Oils to Always Have at Home

10 Essential Oils to Always Have at Home

If the average person hears the words “essential oils,” it’s quite likely that the first association they’ll make has something to do with the perfume industry, soap, or flaky aromatherapy practitioners. Yes, essential oils (which may be referred to as EOs) are indeed used to perfume various personal care products, but they have many uses other than enhancing one’s mood or making one’s underarms slightly less offensive.

The 10 essential oils listed below have a number of different benefits that range from health care to home and garden maintenance, and many other uses in between. Many other oils out there also have numerous uses, but if you only plan to have a few in the house at any given time, these may be your best bet.

1. Lavender (Lavandula angustifolia, aka Lavandula officinalis)

If you only plan to have one essential oil in the house, make it this one. Lavender has been used for medicinal and home care purposes for thousands of years, and is one of the most versatile EOs you can get. When it comes to therapeutic uses, lavender can be applied topically to alleviate:

  • Skin rashes
  • Acne
  • Insect bites
  • Minor burns

It’s also an effective disinfectant for cuts and scrapes.

A few drops of lavender oil in a bath can help to soothe frayed nerves and help you get a good night’s sleep, and rubbing the oil into your temples and forehead can relieve headaches. Add a drop or two to a paste of baking soda and water for an effective underarm deodorant, and those same few drops can help to alleviate sinus issues and respiratory infections when added to a steam inhale.

In the home, sachets of dried lavender with some extra oils dribbled in can keep moths away (just tuck the sachets into your closet or chest of drawers), and adding a few drops to your laundry’s rinse cycle can eliminate odors from stinky socks and sweaty gym clothes. Add lavender oil to the water you use to wash the floor to freshen up your living space, and a drop or two placed inside fresh toilet paper rolls will release their scent whenever someone tugs a few sheets free.

2. Tea Tree (Melaleuca alternifolia)

This is one of the most beneficial and useful essential oils to have on hand, and with good cause: it’s often been called “a medicine cabinet in a bottle,” as it can be used to treat almost any common ailment. Although you’d never consume tea tree oil, you can use it topically to treat the following:

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  • Athlete’s foot
  • Dermatitis/eczema
  • Acne
  • Cold sores
  • Nail fungus
  • Warts
  • Insect bites

…just to name a few. You can add a few drops of it to unscented shampoo to alleviate dandruff and psoriasis, and a few more drops in that same shampoo will treat head lice as well.

For use around the home, you can add a teaspoon of tea tree oil to the water in a misting bottle to create a disinfectant spray for counter tops, door handles, etc., and a few drops of undiluted oil around your pet’s bed basket will keep fleas at bay.

3. Lemon (Citrus limonum)

This is one of the best essential oils for home use, as it has more applications than most other oils will ever dream of. A few drops of lemon EO added to olive oil makes a gorgeous furniture polish, and we add the EO to dish detergent, homemade laundry soap, floor cleaners, and spray cleaners. You can add a drop or two to a mixture of coarse salt and baking soda and then use that as an antibacterial scour for wooden cutting boards and butcher blocks.

Lemon essential oil also has therapeutic uses:

  • Add a couple of drops to a glass of water and gargle with it to relieve bad breath.
  • A few drops added to shampoo can alleviate dandruff.
  • Lemon oil added to a bath or diffuser can alleviate anxiety.
  • Blended with aloe gel, it acts as an anti-microbial hand sanitizer.

One thing to keep in mind is that lemon essential oil can make your skin photosensitive, so don’t slather it on and then go sunbathing: wait 12 hours before exposing lemon-daubed skin to sunshine.

4. Peppermint (Mentha piperita)

Most people have probably taken a cup of peppermint tea to alleviate nausea or an upset stomach, but you can also massage your abdomen with a carrier oil that has a few drops of peppermint essential oil added to it to relieve stomach cramps and queasiness.

If you or your pet has a tick under your skin, a drop or two of pure, undiluted peppermint EO will draw the insect out so it can be eliminated. Blended with pine and eucalyptus and added to a carrier oil, peppermint is great for applying to the chest and throat to calm coughing fits and help relieve bronchial congestion, and a drop or two added to cool water can make a great foot soak to soothe tired, overheated feet.

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Around the home, you can spray diluted peppermint oil into stinky shoes and boots to eliminate odors, and add a teaspoon of the EO to floor-washing water to add fresh scent, as well as antibacterial properties. Placing a few drops of peppermint oil around cracks in walls will also deter rodents and spiders: they can’t stand the scent of it.

5. Eucalyptus (Eucalyptus globulus)

Hailing from Australia, this essential oil can be recognized easily by scent.

As mentioned above, eucalyptus EO is great for alleviating chest congestion (either blended with other oils or alone), and a salve made with it can also ease asthma attacks when spread on the throat and chest. That same salve may help to alleviate the pain of fibromyalgia if rubbed into the affected area a few times a day. A few drops added to a compress and placed on skin affected by shingles can ease the pain associated with that condition, and may speed the healing process.

Eucalyptus’ disinfectant properties make it ideal to use in a spray for your kitchen and bathroom, or diffuse the oil in your bathroom to eliminate germs and odors.

6. Clove (Syzygium aromaticum)

Clove oil has been used for dental issues for centuries, and is one of the best treatments available for toothaches, gum disease, cold sores, and canker sores. It should always be diluted (as it’s very strong), and shouldn’t be used by those with super-sensitive skin.

You can also use the diluted oil for:

  • Athlete’s foot
  • Prickly heat rash
  • Wounds and cuts
  • Fungal infections
  • Insect bites or stings
  • Bruises
  • Ear aches (poured on a cotton swab and tucked just inside the ear canal)

For home use, diffuse the oil in bedrooms to repel mosquitoes, and add a few drops to baking soda to sprinkle over carpets before vacuuming to get rid of fleas. You can also tuck cloves into an orange to make a pomander and hang that in a closet to repel moths, or in the kitchen to keep flies away.

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7. Chamomile (Arthemis nobilis)

Gentle and soothing, chamomile has been used as a calming herb since the Roman era, and a cup of chamomile tea can work wonders to quieten frayed nerves. Used topically, chamomile essential oil can be used either diluted or neat (full strength) for:

  • Boils
  • Dry skin
  • Eczema
  • Dermatitis
  • Acne
  • Bee and wasp stings
  • Cuts
  • Bruises

You can also diffuse it to alleviate insomnia, stress and anxiety, depression, and irritability, especially when associated with PMS or menopause. Around the house, you can diffuse the oil to calm children who may be hyperactive or argumentative, and it can be dribbled near open doorways to repel mites and fleas.

*Just a note: people who are allergic to ragweed may have adverse reactions to chamomile as well.

8. Frankincense (Boswellia carterii)

Considering that oil of frankincense was found in King Tutankhamen’s tomb, it’s safe to say that this fabulous substance has been valued for quite a while.

Topically, you can use this EO to improve the following issues:

  • Acne
  • Warts
  • Cuts and scrapes (it’s a great disinfectant)
  • Boils
  • Scar tissue
  • Cysts
  • Insect bites

This oil can be diffused to alleviate stress, and some people find that it helps to reduce migraine headache pain as well.

For home use, diffuse the oil to repel mosquitoes and flies. The scent may also help to alleviate stress, anxiety or panic attacks, depression, and insomnia.

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9. Grapefruit (Citrus paradisi)

Bright and cheery, grapefruit essential oil is uplifting and multi-purpose.

You can use it topically for:

  • Swollen lymph nodes
  • Oily skin and hair
  • Cellulite
  • Acne
  • Migraines or tension headaches (massage into temples and forehead)
  • Deodorant (add a drop to a mixture of baking soda and water, then apply to underarms with a cotton ball)

*Note: like lemon, grapefruit can make your skin photosensitive, so stay out of the sunshine for 12–24 hours after applying it.

In the home, you can sprinkle a few drops around your dog’s bed to repel fleas (but keep the oil away from cats), and use it in the same way as lemon for anti-bacterial cleaning sprays. You can even sprinkle an old sock or handkerchief with grapefruit EO and then toss it in the dryer with your laundry to give it a fresh citrus scent without the use of any harmful chemicals.

10. Oregano (Origanum vulgare)

With its anti-inflammatory, anti-fungal, anti-parasitic, anti-microbial, and antiseptic properties, oregano essential oil is as great to use around the house as it is on the body. It should never be used undiluted, however, and pregnant or nursing women should avoid using it.

Oregano EO can aid with:

  • Fungal infections
  • Bruises
  • Athlete’s foot
  • Sprains
  • Arthritis pain
  • Fibromyalgia
  • Tendonitis
  • Cysts
  • Warts
  • Candida
  • Shingles
  • Herpes

Diluted in water, it makes a fantastic anti-bacterial spray for counter tops and high-traffic areas in your house, and you can use the undiluted oil around your bed to repel bed bugs, mites, lice, and fleas. The undiluted oil can cause skin irritation, so wear gloves if you’re going to use it full strength for home cleaning purposes.

Keep in mind that the quality of oil you get will determine efficacy as well. If you plan to use these oils mostly for health care, first aid and such, it’s worth investing a few extra dollars on high quality, organic essential oils. If you’d prefer to use these in cleaning products and the like, the standard EOs that you can find in pharmacies and health food stores should be just fine.

Before using any essential oils, please do your research on it to educate yourself thoroughly on their uses and possible toxicity (i.e. lemon essential oil should be kept away from cats), and employ common sense when using them.

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Last Updated on August 15, 2018

7 Amazing Things That Will Happen When You Do Plank Every Day

7 Amazing Things That Will Happen When You Do Plank Every Day

Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

Video Summary

Why is it important to train up our core strength?

There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

One Exercise, multiple benefits

There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

What will happen when you start doing planks every day

    1. You’ll improve core definition and performance: 

    Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

    • Transverse abdominis: increased ability to lift heavier weights.
    • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
    • Oblique muscles: improved capacity for stable side-bending and waist-twisting
    • Glutes: a supported back and a strong, shapely booty.

    2. You’ll decrease your risk of injury in the back and spinal column

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      Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

      Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

      3. You’ll experience an increased boost to your overall metabolism

        Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

        4. You’ll significantly improve your posture

          Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

          A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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          A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

          On top of everything, someone with good posture looks better, healthier, and more confident.

          5. You’ll improve overall balance

            Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

            6. You’ll become more flexible than ever before

              Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

              7. You’ll witness mental benefits

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                Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                How to hold a plank position

                1. Get into pushup position on the floor.
                2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                4. Your head is relaxed and you should be looking at the floor.
                5. Hold the position for as long as you can.
                6. Remember to breathe. Inhale and exhale slowly and steadily.
                7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                Watch the video if you have any doubt!

                Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                  How to improve your plank time gradually

                  1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                  2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                  3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                  Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                  Who Should Be Cautious Doing The Plank?

                  You need to be cautious doing Planking exercises if any of these risks apply to you:

                  • Prolapse
                  • After prolapse surgery
                  • Pelvic pain conditions
                  • Weak or poorly functioning pelvic floor muscles
                  • Previous childbirth
                  • Overweight

                  Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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