There is something about essential oils. Isn’t it? Essential oils are concentrated extracts from different types of flowers and plants. They are used for various medical purposes, from working as a natural mosquito repellent to managing neck and back pain. They are aromatic; they are pleasing; they are soothing, and can improve your health from many different perspectives! Applying as well as inhaling essential oil(s) are associated with some incredible health benefits.

You must remember that essential oils are not medicines, and they don’t treat depression, anxiety or stress. But, yes, they can demonstrate some benefits, especially if used as complementary therapy combined with conventional treatments like antidepressants and behavioural therapy.

In this article, we are talking about some superbly effective essential oils that can induce a “feel-good factor” while you are struggling with anxiety or depression. Let’s know about 11 of the best essential oils, as well as how to use them for the best results.

11 Best Essential Oils for Depression and Anxiety:

1. Lavender Essential Oil:

Oh, how can’t you fall in love with this aromatic oil? It is one of the most commonly used oils for aromatherapy. It is known to reduce anxiety and induce a calming effect for ages. It works on your brain part that manages your emotions, and only a few drops of it can help you feel better.

How to use it?

• You can add a few drops of lavender essential oil to your bathing water.
• Stir the water with essential oil, and have a calming, appeasing bath.

2. Jasmine Essential Oil:

Jasmine essential oil is very popular for its pleasing floral scent. Inhaling jasmine oil is associated with a sense of well-being and improving romance. Unlike most essential oils, it can help you get rid of anxiety without feeling sleepy.

How to use it?

Inhaling jasmine oil from the bottle or adding a few drops of it to a diffuser – both are the great ways of saying good-bye to anxiety.

3. Sweet Basil Oil:

Sweet basil essential oil is prepared with the same herb that people use to prepare the marinara sauce. It is commonly used in aromatherapy and is known for its calming effects.

According to a study, sweet basil contains phenol compounds that help relieve anxiety and is less sedating than diazepam – a common medication for anxiety.

How to use:

Inhale directly through an inhaler tube or bottle, or add several drops to a room diffuser.

4. Holy Basil Essential Oil:

Holy Basil, also known as “Tulsi,” comes from the same family from which the basil you regularly use for lasagna comes. It is a very good source of eugenol, a compound making all the basils minty and spicy. A study suggests that holy basil essential oil showed promising results against various physical and mental illnesses, including stress.

How to use holy basil?

Holy basil is famous for its strong fragrance, so using a little amount is enough. You can add a few drops of essential oil to the room diffuser so that you can inhale continuously.

5. Bergamot Essential Oil:

Bergamot essential oil is extracted from bergamot oranges and is highlighted by refreshing citrus scent. A study says that trials on both humans and animals showed that bergamot could reduce anxiety and boost mood.

How to use it?

Put a few drops of oil onto a handkerchief or cotton ball. Inhale the scent a couple of times every day to overcome anxiety.

6. Chamomile Essential Oil:

Chamomile is also very well-known for its intoxicating aroma and sedating properties. Research backs the supplements containing chamomile as beneficial for people having mild to moderate anxiety disorder.

How to use it?

Add a few drops to a warm bath or apply diluted chamomile oil on your skin.

7. Rose Essential Oil:

Extracted from rose petals, rose essential oil also comes with an enchanting floral scent known for relaxing senses. A 2014 study reveals that footbath with rose aromatherapy can help reduce anxiety, especially in pregnancy.

How to use it?

Fill a basin with warm water, add a few drops of light rose essential oil, and have a footbath. Or, add rose essential oil to your non-scented moisturizer.

8. Vetiver Essential Oil:

It is one of the less-known essential oils, especially for anxiety and stress. But there is no doubt about its effectiveness. It is extracted from the grassy vetiver plant from India and has an earthy, sweet scent. It is known for its usage as an aphrodisiac. Vetiver essential oil can be a great choice for aromatherapy and can induce a feel-good factor.

How to Use?

Use diluted vetiver essential oil for a calming massage, or add it to the room diffuser.

9. Frankincense Essential Oil:

It is prepared with the resin of the Boswellia tree and has a sweet, musky aroma. A blend of frankincense, bergamot, and lavender essential oils can be massively helpful against anxiety, depression, and different types of pains.

How to use it?

Adding diluted frankincense essential oil to a room diffuser or massaging with hands – both methods are equally effective.

10. Clary Sage Essential Oil:

It is not a common herb used to prepare different kinds of stuff at thanksgiving. Famous for its herbal, woody odour, it is often a very preferred aphrodisiac and is also known for its calming effects.

How to use it?

When you feel anxious, inhale clary sage essential oil directly from the bottle, or massage on your head with a few drops.

11. Geranium Essential Oil:

Geranium essential oil is distilled from the geranium plant. A study on pregnant women reveals that inhaling geranium essential oil is associated with reduced anxiety. And, at times, it can also reduce high diastolic blood pressure.

How to use it?

Take a few drops of geranium essential oil on a cotton ball, and waft around your nose for a couple of minutes.

So, these are some very effective essential oils to combat stress and anxiety. If you are annoyed by continuously feeling anxious and tensed, add one of these essential oils to your daily routine. You will surely feel better within a few initial days.

GENEROUS ADVICE:

These essential oils are effective only against mild to moderate anxiety. If you regularly suffer from severe anxiety, don’t waste any time using these oils or any other medication. These essential oils are for inducing a feel-good factor, “None of them is the medicines for anxiety or depression.” Get proper treatment from a qualified medical practitioner to completely overcome the anxiety.

Reference:

https://www.healthline.com/health/anxiety/essential-oils-for-anxiety#geranium

The interest in a lot of ancient grains is back these days. Whole grains like brown rice, barley, amaranth, and ragi were a very common part of the traditional diet before the 1950s. But, since then, rice is like the king of all grains and has completely taken over! But, in this article, we are talking about some wonderful health benefits of ragi.

It is among some of the healthiest whole grains. But what is different and special about whole grains? A whole grain is packed with all three kernel parts, including bran, germ, and endosperm. On the other hand, refined grains are left with the only endosperm after processing. And that’s why whole grains are very healthy, as they are packed with fiber-dense bran and various essential nutrients.

Ragi or millet is one such super grain, making a comeback to our dining tables. The hard crop usually grows better in high altitudes and can easily withstand harsh weather conditions. Properly known as other names like Finger Millet and Nachni, ragi is originated from Africa and is cultivated in countries like Ethiopia and Uganda for a long time. Let’s move further to discuss some amazing health benefits of ragi.

List of Health Benefits of Ragi:

1. Ragi is the Powerhouse of Calcium:

Calcium is a very important nutrient for our bodies. Almost all the cells in the body need calcium in one way or another. Some important areas where calcium is a must are the nervous system, heart, muscles, and bone. Our bones, especially the large bones, store calcium to provide enough support to our body. With the advancement of age, the absorption of calcium from our body keeps reducing, and hence the body takes more and more calcium from bones. And that’s why doctors recommend more calcium-rich foods to older people!

And, ragi contains higher calcium than any other cereal, and it is among a very few vegan sources of calcium. According to the National Institute of Nutrition in India, 100 grams of Ragi is packed with 344 mg of calcium. If you can add this calcium-rich cereal to your diet, you can protect yourself from osteoporosis problems. Not only for older people, but there are also numerous health benefits of ragi, even for children! If you add enough calcium to your children’s diet, they will grow with stronger bones and teeth.

Must Read: Coconut Oil Uses for Your skin, Hair, Body

2. Ragi is Rich in Healthy Fibers:

Dietary fiber plays various critical roles in the body. Fiber ensures that the sugar you take from your meals is properly absorbed into your bloodstream. When you include fiber-rich foods in your diet, your body absorbs the sugar from them slowly and steadily, and your body’s blood glucose level doesn’t elevate too quickly. Fiber also improves your bowel movement. Fiber-rich food moves faster through your intestine, and that’s why it tells you that you are full, much quicker than any other food.

Ragi has more healthy fiber than any other food like rice or other grains. If you are struggling with digestive troubles, ragi can make your life considerably easy. As mentioned above, fiber helps you to feel fuller in no time; having ragi in your diet will help you avoid overeating as well – surely an amazing habit, especially for diabetic and obese people.

3. Ragi is Packed with Amino Acids:

It is one of the most important health benefits of ragi. Amino acids are a group of important organic compounds with specific formation traits. Amino acids are known as “building blocks” of protein in both animals as well as plants. They play a critical “foundational” role and are responsible for various chemical reactions in your body.

There are different amino acids, including essential amino acids, non-essential amino acids, and conditional amino acids. Unlike non-essential and conditional amino acids, your body is unable to produce essential amino acids. And hence, it must obtain them from external sources like food or supplement.

Ragi is a very good source of amino acids like lecithin and methionine, known for reducing your body’s cholesterol levels. They help liver in getting rid of extra body fat. Ragi also contains tryptophan – another important amino acid known for controlling excessive appetite.

4. One of the Very Few Gluten-free Grains:

Talking about the health benefits of ragi, here is another extraordinary benefit. Gluten is a type of protein commonly found in barley, rye, wheat, triticale, etc. Gluten maintains the shape of food items like bread, pasta, and various cereals, etc.

Gluten is also a common compound of many cosmetic products, such as lip balm, glue on the back of envelopes and stamps, etc. Excessive intake of gluten can be associated with various health risks, and it can be even more harmful to people having celiac disease. And they have to follow a diet free from gluten. A person with celiac disease must avoid gluten-rich foods like beer, bread, pasta, French fries, processed cereals, and processed meats.

What’s the solution for them then? They can add ragi in their diets without any hesitation, as unlike most of the other cereals, ragi contains zero gluten. Meaning, it can be a blessing for people having celiac disease.

5. Ragi Battles Anemia:

Anemia is a condition in which a person lacks the number of healthy red blood cells. RBCs’ oxygen-carrying capacity is reduced, and if you are anemic, you may feel weak and tired all day.

Depending on the causative factors, anemia can be both temporary and long-term and mild and severe. There are different causes of anemia, including improper production of red blood cells, acute or chronic bleeding, and some autoimmune diseases, destroying your body’s red cells.

The management and treatment of anemia also depend on the causative factor and severity. Diet is an important part of management, and due to the mind-blowing health benefits of ragi, it can be one of the healthiest diet options for anemic people. Ragi is a great source of natural oil, and hence, can be a blessing for anemic patients, especially those with low Hb levels. Once the ragi is sprouted, its vitamin C content increases and improves your bloodstream’s iron-absorption capacity. Recipes like ragi dosas and ragi balls with different types of vegetables can be a very healthy and anemia-fighting diet, especially if you have iron-deficiency anemia.

6. Ragi Reverts Skin Aging:

The premature aging syndrome, also called “progeria,” is classified into two rare conditions: Hutchinson-Gilford syndrome and Werner Syndrome. In both conditions, your skin suffers from the symptoms of premature aging like atrophy of the skin, loss of cutaneous fat, loss of hair, hair greying, repeated and prolonged ulceration, defective pigmentation, etc. These are normal conditions associated with normal aging, but they are accelerated in premature aging. And hence, they are not good for your health at all.

There are certain foods and natural skin remedies that can control skin aging to a decent extent. And, ragi can be a wonderful option to maintain youthful and young skin. Like Lysine and methionine, amino acids, combined with other health benefits of ragi, can reduce sagginess and wrinkles from your skin. Ragi is also one of the rare natural sources of Vitamin D, which carries calcium, and can maintain your skin’s vitality, among other beneficial functions.

7. Ragi is an Excellent Natural Antidepressant:

Depression, anxiety, and insomnia, etc. are very closely related to each other. Many people suffer from mild to severe depression due to a hectic life schedule, severely competitive working environment, financial crisis, etc. And depression is the sole cause of many problems like anxiety, insomnia, obesity, diabetes, heart attacks, drug or alcohol addiction, and even suicides.

Untreated clinical depression can be even more dangerous, as it severely affects your mood, thoughts, behavior, etc. There are, of course, many ways to manage and treat depression, but adjusting eating habits can play a critical role in dealing with depression.

Among other health benefits of ragi, it can also be associated with controlling depression, anxiety, and insomnia. Amino acid therapy has been a very effective alternative to prescription antidepressants in countries like the U.S, U.K, and Canada. Why? Because amino acids are known for synthesizing neurotransmitters! They may act as a buffer for your brain cells and start repairing them, helping you feel better.

And hence, doctors advise obtaining amino acids from protein-rich foods to patients suffering from depression. And, ragi is an excellent natural antidepressant due to the presence of amino acids. If you are suffering from symptoms of depression, you can try adding ragi in your diet. It is also a boon for those who are having regular migraine attacks.

In short, ragi is no short of a miraculous grain. It can be a superb alternative to traditional, gluten-rich grains. Hopefully, you are now aware of how healthy a diet ragi can be. You can consider adding this to your diet in a lot of ways. It is so versatile and can be used in cookies, cakes, and multigrain chapatis, etc. Give it a shot. We guarantee you will love it!

References:

https://www.gympik.com/articles/7-super-wow-benefits-of-ragi-and-how-to-consume-it/

https://food.ndtv.com/food-drinks/benefits-of-ragi-a-wonder-grain-1400676

https://www.medicine.wisc.edu/rheumatology/why-calcium-important

https://www.ucsfbenioffchildrens.org/education/why_fiber_is_so_good_for_you/

https://driphydration.com/blog/what-are-amino-acids-and-why-do-you-need-them/

https://www.medicalnewstoday.com/articles/288406#foods-to-avoid

https://www.mayoclinic.org/diseases-conditions/anemia/symptoms-causes/syc-20351360#:~:text=Anemia%20is%20a%20condition%20in,range%20from%20mild%20to%20severe

https://dermnetnz.org/topics/premature-ageing-syndromes-progeria/

https://www.integrativepsychiatry.net/fight-depression-using-amino-acid-therapy/

https://www.webmd.com/depression/guide/untreated-depression-effects#1

Have you ever wondered why Japanese people seem to have this magical ability to stay slim and healthy, even as they age? It’s not just genetics or luck—it’s a way of life.

As someone who’s been writing about health and lifestyle for over a decade, I’ve always been fascinated by how culture shapes our habits, especially when it comes to food and wellness.

Today, I will share some of the secrets behind why Japanese people don’t get fat and how you can incorporate these habits into your own life.

Spoiler alert: it’s not about restrictive diets or crazy workouts. It’s about small, sustainable changes that add up over time.

Trust me, by the end of this, you’ll feel inspired to make a few tweaks to your daily routine—and maybe even feel like you’re part of a community that values health and balance.

Why Japanese People Don’t Get Fat:

1. They Eat Mindfully (And Slowly):

Let’s start with something we all struggle with: eating too fast. In Japan, meals are treated as a time to slow down and savor every bite. It’s not just about filling your stomach; it’s about enjoying the flavors, textures, and experience of eating. This practice, known as hara hachi bu, means eating until you’re 80% full. It’s a simple yet powerful way to avoid overeating.

Think about it: when you eat slowly, your brain has time to register that you’re full. But when you scarf down your food, you’re likely to overeat before your body even realizes it’s had enough. Try this: at your next meal, put your fork down between bites, chew thoroughly, and really focus on the taste of your food. You might be surprised at how satisfying it feels—and how much less you end up eating.

2. Portion Control Is Key:

Have you ever noticed how Japanese meals are served? Instead of one big plate of food, you’ll see a variety of small dishes—a bowl of rice, a piece of fish, some miso soup, and a few sides of vegetables. This isn’t just for presentation; it’s a clever way to control portions without feeling deprived.

The beauty of this approach is that you get to enjoy a little bit of everything, which keeps meals interesting and satisfying. Plus, smaller portions mean you’re less likely to overeat. Try this at home: use smaller plates and bowls, and aim to fill half your plate with vegetables, a quarter with protein, and a quarter with carbs. It’s a simple trick that can make a big difference.

3. They Walk Everywhere:

Here’s a fun fact: walking is a huge part of daily life in Japan. Whether it’s commuting to work, running errands, or just strolling through the neighborhood, Japanese people incorporate movement into their day without even thinking about it. And guess what? All those steps add up.

You don’t need to live in a bustling city to make this work. Start by finding small ways to move more—take the stairs instead of the elevator, park farther away from the store, or go for a short walk after dinner. It’s not about hitting the gym for hours; it’s about staying active in a way that feels natural and enjoyable.

4. They Love Green Tea:

If there’s one drink that’s synonymous with Japan, it’s green tea. Not only is it packed with antioxidants, but it’s also a great alternative to sugary drinks like soda or juice. Green tea has been linked to improved metabolism and even weight loss, making it a staple in the Japanese diet.

But here’s the thing: it’s not just about the tea itself; it’s about the ritual. Taking a moment to sip on a warm cup of tea can be incredibly calming and grounding. So, why not swap out your afternoon latte for a cup of green tea? Your body (and your wallet) will thank you.

5. They Prioritize Fresh, Seasonal Ingredients:

Japanese cuisine is all about fresh, seasonal ingredients. From crisp vegetables to succulent seafood, the focus is on quality rather than quantity. This not only makes meals more nutritious but also more flavorful. When you eat foods that are in season, you’re getting them at their peak—both in taste and nutritional value.

You don’t have to live in Japan to embrace this habit. Start by visiting your local farmers’ market or choosing seasonal produce at the grocery store. Not sure what’s in season? A quick Google search can point you in the right direction. Cooking with fresh ingredients might take a little more effort, but trust me, it’s worth it.

6. They Have a Healthy Relationship with Food:

Here’s the most important habit of all: the Japanese view food as nourishment, not the enemy. There’s no guilt or shame around eating—just a deep appreciation for the role food plays in keeping them healthy and energized. This mindset is something we can all learn from.

Instead of labeling foods as “good” or “bad,” try to focus on balance. Enjoy your favorite treats in moderation, but make sure the majority of your diet is filled with wholesome, nutrient-dense foods. Remember, it’s not about perfection; it’s about progress.

Let’s Wrap It Up:

So, there you have it—six lifestyle habits that explain why Japanese people don’t get fat. But more importantly, these habits are about so much more than weight. They’re about living a balanced, mindful, and joyful life. And the best part? You don’t have to move to Japan to adopt them. Start small, be consistent, and remember that it’s all about progress, not perfection.