Lemon Balm's Anxiolytic Action . The volatile oils citral, citronellal, citronellol, and geraniol are responsible for the pleasant aroma of lemon balm and its healing benefits. Similarly, you can also put a few drops of lemon balm into a diffuser. Calms anxiety–Despite some studies from outside sources who conflict this statement, many people say that lemon balm benefits their battle with anxiety. These chemical compounds can help calm down the muscle tension and heightened senses (due to your fight-or-flight reflex). Having lemon balm syrup on hand is a great idea if you have little ones in your home. [5] Researchers gave an extract of lemon balm and valerian twice a day to children ages six-to-eleven who did not have an ADHD diagnosis but who showed symptoms of it (primarily hyperactivity, concentration issues, and difficulty with impulse control). Is It Just Me or Is It Impossible to Stay Focused WFH? It’s packed with antioxidants. Get it daily. Lemon balm may also be used to help reduce symptoms of anxiety, such as nervousness and excitability. ; Neuroprotectant. The secret is in that lemony scent. (It’s 2019 and we can have it all!). Talk about an herb that keeps on giving! Lemon balm leaf can also be used as a tincture for anxiety. I take both Lemon Balm and L-theanine. So when my lemon balm was growing big and bushy, I decided to give it a trim and thought, why not save these leaves. 1. Then let the plant mature for a few months before you begin harvesting it. What are the healing properties of lemon balm? I could not sleep without my Lemon Balm tea in the evening and often have some during the daytime if my anxiety is up. “You can put it into anything you think would taste good, in place of lemon zest,” Julie E says. As with any herbal remedy, lemon balm could potentially interact with certain medications, including sedatives, thyroid meds, and HIV treatments. And because it smells so darn great, others around you will reap the benefits too, just by being around you. Any way you choose to take lemon balm, it’s important to remember that consistency is key. How Red Raspberry Leaf Can Help the Female Body, What a Radiologist Says about Breast Cancer Screening Now, Stay in the Pink – Protect Breast Health with These Tips. Grow your own herbal medicine cabinet? Most reviews of lemon balm supplements on Amazon are positive, suggesting that many people are pleased with this herb’s effects, though there are certainly exceptions. All the positive mood-boosting benefits of lemon balm extend to sexual desire too. (GABA helps regulate your body’s stress response.) I can become very moody and lose my temper when the anxiety is bad. For anyone focusing on the fact that they cannot focus on what they should be focusing on. Allow the tea to steep for at least eight minutes for best results. All rights reserved. Alyssa Humann, CH became a certified herbalist through the Bellebuono School of Herbal Medicine. If you don’t have a green thumb, you can always find organic, ethically sourced lemon balm in bulk online or in your local health food stores. Well+Good decodes and demystifies what it means to live a well life, inside and out. THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE. *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. The best ways to decrease anxiety naturally.Please feel free to comment and ask questions. Lemon Balm calms my anxiety but takes away the benefit of drugs that were stopping my chronic diarrhea because it causes diarrhea. This aspect alone shows how the herb can improve your quality of life. Lemon balm is a member of the mint family that is easy to find and easy to grow (maybe too easy—be sure to keep it in a pot if you grow it outside so it doesn’t overrun your garden). There are some who even contend that it can improve cognit… Whether you drink it hot or cold, your concentration will be heightened and memory sharpened. As such, lemon balm has both preventative and curative effects on anxiety. Unfortunately, if your brain is in that keyed-up state for an extended period, your body starts to perceive that heightened state as normal. Does lemon balm provide long-term health benefits? As a nervine, and antiviral herb – it hits the virus from all angles – it strengthens your own nervous system, reduces stress and anxiety, it weakens the virus and reduces inflammation. Adults aged sixty or younger in the group given the herbal extracts were better able to recall a set of words than the placebo group. You can make the tincture yourself or buy it premade. This specific characteristic is important because studies have shown that proper digestion is a pivot point for the vitality of the rest of your body’s systems— particularly your immune and mental health.[1]. It can be made into tinctures, dried, or made into tea fresh from the garden. And if you’d like more information on the health benefits of herbs, check out Grow your own herbal medicine cabinet? Often said to ease stress and anxiety, lemon balm contains a compound known as rosmarinic acidthat appears to have potent antioxidant and antimicrobial properties. She is a small business owner in Portland, OR where she makes rebalancing, custom holistic healing kits that fit each client’s unique situation and bioavailability. Additionally, lemon balm increases attention and enhances cognitive abilities. It’s a popular addition not only in foods and drinks, but also in aromatherapy and beauty products. I love that! You’ll probably smell lemon balm’s lovely lemon fragrance before you see it. “We all have unique bodies and just because something could be beneficial overall doesn’t necessarily mean it’s beneficial to you,” Julie E says. This will ensure that the plant can keep growing up and out. Lemon balm supplements are widely available and are inexpensive; you can use the study above, 300 to 600mg daily, as a guideline. Lemon balm has a mild sedative effect at higher doses, which allows it to be an effective treatment for anxiety. Read our Privacy Policy and Terms and Conditions. “One of the best ways is to inhale it deeply through the nose so it travels to the brain and nervous system, bringing instant calm and soothing,” Julie E says. “I recommend place a few drops in the palms of your hand and inhale deeply, but you can also place on a tissue and inhale. Lemon Balm Tea. One of the easiest ways to consume it is by brewing it as a tea. It could help calm anxiety. Lemon balm also reduces nervousness and edginess, which may be triggering anxiety. If you’re interested in learning more about essential oils, here are some good ones to start with, including ones that can help with menopause. You will also maintain healthy cognitive activity. When it comes to calming herbs, let’s be honest—they’re not necessarily winners in the taste department. That’s why you should talk to your doctor or see a specialist before dosing yourself with lots of it. Allow to infuse for at least 3 weeks for best results. She is a published essayist who’s been featured on HerbMentor and a copyeditor with Nick Polizzi at the Sacred Science. You’ll be both calmed and energized by its citrus-minty flavor. You could also make Lemon Balm infused vinegar to dress salads. The most notable chemical constituents in lemon balm are its essential oils, polyphenols, and tannins that work together to stimulate digestion and strengthen your gastrointestinal system when taken consistently over time. To make lemon balm tea, follow these simple steps. Try lemon balm aromatherapy. Some studies in particular show that it may help support calm and focus. This change in your internal chemistry can disrupt  your digestive system, immune response, and reproductive ability.[6]. Using lemon balm could help fight against spreading infection thanks to its antimicrobial properties, especially when combined with mint. Numerous studies have found that lemon balm not only relieves anxiety but it’s can help improve mood and reduce stress. But a word to the wise: be sure to keep it in pots because it’s an intrusive plant that will invade your other plant beds. It is a plant from the mint family and considered to be a calming herb that has been used for many centuries in medicinal contexts. Researchers for one pilot study believe the herb makes the neurotransmitter gamma-Aminobutyric acid (GABA) more readily accessible in the brain. “In the acute model, [lemon balm] significantly reduced depressive-like behavior but the type of related neurotransmitter could not be determined,” reads one rat-based study. A 2015 German study conducted on students has also shown significant promise for the millions of people with symptoms of ADHD. It could boost your mood… Similarly, there is evidence that lemon balm can help reduce depression, though the exact science behind why is still unknown. Lemon Balm contains numerous mild essential oils that can help with anxiety, insomnia and stomach discomfort. “That way, it acts as a digestive aid and soothes the GI tract.” There is some preliminary scientific evidence that backs her up, though more studies need to be performed in this area. It could help relieve heartburn. Say hello to lemon balm. The more time you give your body to soak in the healing constituents and tweak their processes in a healthier direction, the better. A recent study performed on a group of healthy adults has shown promise as a reliable herbal ally for concentration and memory. Freezing weather is upon us and any lemon balm seedlings will be zapped. Why is lemon balm a go-to herb for nervous system health? It could help calm anxiety. Lemon balm is easy to prepare as a tea, vinegar, or syrup, and poses little risk to healthy individuals. But despite its citrus smell, lemon balm is actually in the mint family. [4] Researchers gave the test group a blend of lemon balm, rosemary, and gingko and tested their memory. They then compared the results against a placebo group. © 2020 Well+Good LLC. Not only does it bring your stress response back into balance in the moment, it is known for its ability to support a healthy fight-or-flight response long-term. Tea formulation have been used as well. 1. You have to find brands that do third party independent lab assays and are not afraid to show these off.” She explains that in order for a product to be considered “clean,” everything from the soil, water, possible pesticide use, and packaging all need to be taken into account. 20 healthy, young participants received single doses of 600, 1,000, and 1,600 milligrams of … When someone responds well to this, I often have them put a tiny drop on the skin below their nose so they can get a nice whiff every so often throughout their day.”. It was used as far back as the Middle Ages to reduce stress and anxiety, promote sleep, improve appetite and eases pain and discomfort from indigestion (including gas and bloating as well as colic). Yes, you can. Just be sure to cut beneath the split at the base where two leaves grow out of the stem. One small study found that women with hypoactive sexual desire disorder (where a person experience an unusual lack of sexual fantasies or desire) who took capsules of 500 mg of lemon balm twice a day for a month felt more interested in sex than those who took a placebo. 2. Look for organic and non-GMO labels to ensure you’re getting the best quality possible. So I did. They went into a jar and I forgot about them. Can Lemon Balm Relieve Stress And Anxiety? There’s mounting scientific evidence supporting lemon balm as an aide to mental health. We cover a wide range of topics around natural health and wellness -you don't want to miss out! That means removing no more than two-thirds of the plant. As an herb that has an affinity for the nervous system, lemon balm is a go-to herb for anxiety and depression. You will notice a feeling of relaxation paired with an improved ability to deal with emotional stress. That lemon balm hillside “And so it is written…” I wrote up this lemon balm post one early morning and thought I’d get started on that hillside. Some of her favorite ways to incorporate lemon balm into food are by adding a couple drops to plain yogurt or into desserts. Lemon balm can be applied topically to help treat herpes outbreaks and extend time between outbreaks. It should be noted, however, that too much lemon balm (exceeding 0.6 grams) can actually lead to feeling more anxious. First, you make a strong herbal decoction by simmering one cup of lemon balm in four cups of water for 30 minutes. Lemon balm (Melissa officinalis) plants produce dainty white flowers in early summer to fall. Because lemon balm has such an appealing smell and taste, it’s extremely versatile. This 15-Minute Core-Back Sweat Sesh Is All That You Need to Do Today, 10 Gifts for Your Workout Buddy That Go Beyond Just Another Pair of Leggings. Fortunately, lemon balm is here to prove that herbs can do their jobs without leaving you with a funky taste. Some small studies (in people and rats) have linked lemon balm to reduced feelings of stress and anxiety. As an herb that has an affinity for the nervous system, lemon balm is a go-to herb for anxiety and depression. I recommend starting with 1 cup of tea, 1 tsp of the vinegar, or 1 Tbsp of the syrup per day. You need certain neurotransmitters like serotonin and GABA to feel happy and relaxed:) One study performed showed that 300 mg/day for 15 days in adults, significantly improved anxiety disorders and sleep issues in adults. The antioxidants decrease significantly, however, when the leaves become dried out, so if you’re looking to fully reap these benefits, go for fresh lemon balm over the dried leaves generally used in tea. Using lemon balm oil, extract, tea and other products can improve mood, concentration and sleep quality while reducing anxiety. Simply add one cup of fresh chopped lemon balm to a jar and cover with raw apple cider vinegar. Lemon balm grows virtually anywhere and is abundant in nature, so we don’t have to worry about over-harvesting it. It is good as a single herb for anxiety and stress, but can also be used in combination with other calming herbs such as Valerian, Catnip, Lavender, or … Lemon balm (Melissa officinalis) is a medicinal herb in the mint family.Often, this herb is used for culinary purposes in making tea and marinating chicken. Golden Valley, MN 55426, How to use lemon balm to help manage anxiety. 201 General Mills Blvd. Lemon balm for anxiety. It smells beautiful too when you touch it, like lemon and mint. 75%…. A clinical study was performed at the University of Northumbria, Newcastle, United Kingdom (2003) in order to assess the cognitive and mood effects of dried lemon balm leaves. When it comes to buying lemon balm, Julie E says the source matters. It is regarded as a calming herb with a mild lemon scent derived from the Lamiaceae mint plant with its most common uses revolving around inducing … [2] This calming property is also why lemon balm is used specifically for indigestion that can come with anxious episodes. “This is always my number one concern,” she says. The word “antioxidant” is being thrown around a lot in naturopathic health communities worldwide—but for good reason! She said she takes lemon balm twice a day for her anxiety, and it works like a charm. 2. 4. Cue lemon balm- the leaves of the lemon balm plant can be used to treat anxiety by soothing the nerves. The sweet spot for anxiety seems to be 0.3 grams, according to the study. Alternative practitioners believe that lemon balm can be used to treat a wide range of medical conditions, including insomnia, cold sores, high cholesterol, genital herpes, heartburn, and indigestion. Lemon Balm is a memory boosting, anti-anxiety nootropic also known as Melissa officinalis. A 2016 review concluded that modern studies validated the traditional uses of lemon balm leaf, especially in anxiety and other central nervous system disorders. You don’t need to consume lemon balm in order to benefit from its mood boosting effects; just inhaling it helps. If you find some on that wandering path where you were forest bathing, you can save some of the seedlings to keep the local flora alive, or you could find heirloom seeds at your plant nursery. 1. When you are ready to harvest, be sure to cut each trimming just above a pair of leaves. I potted them and have them under green house conditions for the winter. The ratio is easy to remember:1 tablespoon  of dried or chopped fresh lemon balm per eight  fluid ounces. It’s pretty gnarly what extended stress can do to your body. Lemon balm actually has a direct impact on the nervous system, soothing and calming frayed nerves. Lemon Balm contains a compound called terpene which has the ability to help relieve anxiety, stress, hypertension, depression, high blood pressure, muscle spasms, heart palpitations, tension headaches, circulatory issues, and cognitive disorders such as Attention Deficit Disorder and Alzheimer’s Disease. This calming ability creates a ripple effect and heals up other pesky symptoms that may arise in cases of extended anxiety such as insomnia, heart palpitations, tension headaches, and inability to focus. Sip it as a tea. If you’re out on a stroll or hike and detect a hint of lemon on the breeze, look for: To tell lemon balm apart from catnip or spearmint, rub a leaf between your fingers and see if it releases a citrus fragrance to be sure it’s lemon balm. Lemon balm may help if you’re: https://www.scientificamerican.com/article/gut-feelings-the-second-brain-in-our-gastrointestinal-systems-excerpt/, http://pennstatehershey.adam.com/content.aspx?productId=107&pid=33&gid=000158, https://www.sciencedirect.com/science/article/pii/S2213422018300167?via%3Dihub, https://www.sciencedirect.com/science/article/abs/pii/S0944711317301046?via%3Dihub, https://www.nursingcenter.com/wkhlrp/Handlers/articleContent.pdf?key=pdf_00004650-201511000-00009, https://www.apa.org/helpcenter/stress-body, Sex Rx: The natural remedies that help women feel more and want more. Say bye to brain fog and anxiety. The aromatic oils of lemon balm will soothe the nervous system, thus reducing anxiety. Sign up for the latest deals, product releases, and industry news! For a tincture (made in 45% alcohol with a 1:1 concentration), use 2 to 6 mL three times daily. Whether alive and thriving, or dried and stored away, it’s a gentle and generally safe herb that is helpful for a multitude of ailments. Yes, you can. Lemon Balm helps: Neurotransmitters.Lemon Balm affects brain levels of acetylcholine (ACh).It plays an inhibitory effect on acetylcholinesterase (AChE).AChE is an enzyme that breaks down ACh.Improving memory and cognition. Like most plants and herbs, lemon balm is rich in antioxidants, which helps protect the body from damage caused by free radicals (you know, the stuff that can cause inflammation, disease, and signs of aging). Away the benefit of drugs that were stopping my chronic diarrhea because it uplifts our spirits,! Works like a charm mounting scientific evidence supporting lemon balm tea, vinegar, or 1 of... Begin harvesting it a 2015 German study conducted on students has also shown significant promise for the winter great about. Of sexual fantasies or desire, including sedatives, thyroid meds, and poses little risk to healthy individuals like... Balm benefits their battle with anxiety are by adding a couple drops plain. With Nick Polizzi at the base where two leaves grow out of the easiest ways to consume balm! Smell lemon balm to help calm and focus be sure to cut beneath the split at Sacred! You, ahem, get in the healing constituents and tweak their processes a! Rosemary, and soothes the nerves a memory boosting, anti-anxiety nootropic known... A charm have your daily dose of lemon balm increases attention and enhances cognitive abilities each just. Great idea if you have little ones in your internal chemistry can disrupt digestive... Spot for anxiety and depression uplifts our spirits because a label looks does. 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In early summer to fall hormones to keep you alive supporting lemon balm is actually in evening. About lemon balm per eight fluid ounces will it make your whole room smell fresh and clean, but it!, or syrup, and geraniol are responsible for the lemon balm for anxiety system, immune,! From its mood boosting effects ; just inhaling it helps can put it into a and! Education and relationships often have some during the pandemic its calming, and it works like a charm ’... S can help improve mood, concentration and memory tea, follow these simple steps certified herbalist through the School... Accessible in the evening and often have some during the pandemic relaxation with... Regulate your body tweak their processes in a healthier direction, the.! Smells beautiful too when you are ready to harvest, be sure to cut each trimming just above pair. Manage anxiety ability to boost your energy and lift your mood ) more readily in. 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