Dietary supplements and functional foods

Food supplements are foodstuffs intended to supplement the normal diet, the constitute a concentrated source of nutrients or other substances having, alone or in combination, a nutritional or physiological effect. They are marketed in many forms (capsules, pastilles, tablets, powder packets or ampoules).

The nutritional or health claims they claim have, since July 2007, been very strictly regulated under the European Regulation 1924/2006, which requires scientific proof to be provided to the European Medicines Agency (EMA).

Functional foods are not defined by legislation. They are considered common foods intended for consumption as part of a balanced and varied diet. Their particularity lies in the fact that they contain biologically active compounds that have beneficial effects on one or more target functions of the body, beyond the basic nutritional effects, in order to improve health and well-being and/or reduce the risk of disease.

Dairy products, especially yogurts, are the most abundant probiotic foods, with Danone’s Activia® and Actimel® products leading the way.

Like many foods, functional foods and probiotics are subject to safety and labeling rules, in particular with regard to claims used by the food industry as a selling point.

Recently, new guidelines have tightened the regulations around these probiotic foods because their health benefits were difficult to recognize.

European Union Regulation No 432-2012 of 16 May 2012 establishes a list of authorized health claims on foods and specifies that health claims must be based on generally accepted scientific evidence.

Probiotics fall into two types of claims: function claims and therapeutic claims:

Claim Any representation that states, suggests or implies that a food has particulate qualities related to its origin, nutritional properties, nature, processing, composition or any other quality.

Health claim refers to any representation in labeling and advertising that states, suggests or implies that there is a relationship between the consumption of a food or food constituent and a person’s health.

Functional claim refers to a health claim that describes the physiological effects of food or food constituents on the body’s normal functions or biological activities associated with health or performance. Functional claims can be made about the physiological effects of probiotic microorganisms in foods (e.g., “promotes regularity” and “improves nutrient absorption and aids digestion”). Function claims must include a specific, scientifically substantiated physiological effect associated with good health or performance and providing useful information to consumers.

Therapeutic claim refers to the treatment or mitigation of a disease or health disorder or related to the recovery, correction or modification of bodily functions. For example,”[name of food or food constituent] lowers blood cholesterol”.

The assessment of probiotics for food use is described in the report of the Joint FAO/WHO Expert Consultation (Food and Agriculture Organization of the United Nations and World Health Organization).

Specific labeling guidelines are outlined in the Canadian Food Inspection Agency’s (CFIA) Guide to Food Labelling and Advertising, which applies to all products containing probiotic microorganisms. According to the appropriate description of a probiotic product, as indicated on the label, should include the following points:

  • Strain Identification: Any claim for a probiotic must be accompanied by the Latin name of the microorganism (i.e. genus and species), as well as the name of the strain of the microorganism. For consistency, it is recommended that the strain should be identified by the number assigned by an internationally recognized culture bank, such as the American Type Culture Collection.
  • Quantity declaration: The quantity of the probiotic microorganism(s) present in the product must be indicated in colony-forming units (CFU) in a specified portion of the food. This statement must appear next to the Nutrition Facts table or ingredient list, or in close proximity to the claim.
  • List of ingredients: Any food containing probiotic microorganism(s) must display a list of ingredients in accordance with the sections of the Food Regulations. The probiotic microorganism must be designated by its common name or by the class name.

Easy ways to improve Gut Health Naturally

The gastrointestinal tract is important to human health and key to this is the trillions of bacteria that live in our gut, it carries food from the mouth to the stomach, converts it into small digestible parts easily and properly absorbed in the body. Gastroenterologists can test for specific conditions associated with the Microbiome like an overgrowth of certain bacteria in the gut which can potentially negatively impact our metabolic health. How to improve our Gut Health naturally?

Signs of an unhealthy gut

Signs that something in the gut isn’t working as it should be:

  • Frequent stomach disturbances like gas, bloating, constipation, diarrhea
  • A high-sugar diet can decrease the number of bacteria in the gut, cause increased inflammation in the body
  • Atypical weight changes which can occur when the gut is not working well
  • Chronic high levels of stress, sleep disturbance have also been linked to an unhealthy gut
  • Skin Irritations
  • Food intolerances, autoimmune conditions

How to improve your Gut Health Naturally

Change your diet

Focus on cutting out foods that are known as aggravator factors of bowels and other gut discomforts. The idea is to follow a low-sugar diet and drink plenty of water then once the trial is over, re-introduce foods and watch for symptoms of gastrointestinal distress.

Eat slowly

Chewing slowly helps promote full digestion and absorption of nutrients.

Stay hydrated

Drinking water abundantly has significant benefits on the mucosal lining of the intestines, it promotes the maintenance of a balance of good bacteria fighting on your behalf: fermenting unused energy substrates, regulating the development of the gut, and producing vitamins.

Maintaining good hydration can be key to having a healthy digestive system.

Check for food intolerances

Unlike a food allergy that involves the organisms immune system, food intolerance is an incapacity to digest the food. It is also essential to bear in mind, however, that food intolerances can be tough to diagnose and therefore require special medical attention.

stress levels

A recent systematic review of all the human studies suggests that the majority do not show any response to probiotics on mood stress or symptoms of mental illness. This study suggests that a strong link may exist between stress and gut good bacteria, therefore it might be necessary to keep up daily habits and physical activity that help prevent anxiety and reduce stress. Read more on how to reduce your stress.

Probiotics May Cause Detox Symptoms

Probiotics are living bacteria and yeasts. The health advantages of probiotic supplements and foods have been well documented, for instance, they help losing weight, maintaining good heart health, improving digestion, enhancing immune function and more. Overall probiotics are a beneficial addition to most people’s diet.

However, probiotics may cause symptoms similar to those experienced in a Detox diet.<fn></fn>

Gas and Bloating

The human gastrointestinal tract is colonized by complex bacterial strains. While most people do not experience side effects, the most frequently reported response to bacteria-based probiotic supplements is a temporary increase in gas and bloating.

The initial feelings were bloating, gas, slight constipation, and mild indigestion. This probably can occur when you take an onset of a large dosage of probiotics. During the first few days, your gut is transitioning by ridding your colon of all the bad bacteria and slowly replacing with new good bacteria. Needless to say, your gut may not be used to it.
Lactose intolerant individuals may develop diarrhea, abdominal discomfort and flatulence after consumption of probiotics. If the gas bloating or any other side effects continue for more than a few weeks stop taking the probiotic and consult your doctor or diet professional.


In few and far between cases, probiotics may cause skin rashes or itchiness.


The immunomodulatory effect of immunological bacteria which includes probiotic bacteria is based on 3 supposedly contradictory phenomena:

  • induction and maintenance of the state of immunological tolerance to environmental antigens
  • nutritional and inhalatory induction and control of immunological reactions against pathogens of bacterial and viral origin
  • inhibition of auto-aggressive and allergic reactions


While there are numerous health advantages linked to taking probiotics there can also be some adverse effects especially in people with serious diseases or compromised immune systems who may experience severe complications such as chronic and recurrent infections and inflammations of the intestine.

It is estimated that only about 1/1000000 people who take probiotics containing Lactobacilli bacteria will develop an infection.

Small intestine bacterial overgrowth (SIBO)

Considering the fact that a probiotic is essentially active in the small and large intestine, the effect of a prebiotic is observed mainly in the large intestine, however, it is not digested or only partially digested, not absorbed in the small intestine poorly fermented by bacteria in the oral cavity, well fermented by apparently beneficial intestinal bacteria, poorly fermented by potential pathogens.

SIBO (Small intestine bacterial overgrowth) occurs when bacteria from the large intestine start growing in the small intestine, causing similar symptoms to those caused by IBS, including gas, bloating, and diarrhea. SIBO may also be responsible for brain fogginess and short-term retention problems.

Antibiotic resistance

Probiotic bacteria scarcely ever could contain antibiotic-resistant genes. They can transfer these genes to other strains of bacteria, including the harmful strains that cause infections.


Probiotics for Chronic Constipation

There are approximately 3.8·1013 single-celled microorganisms for every single “reference man”  weighing 140 pounds, and their total mass is about 200 grams (

Intestinal microbiota aids in the breakdown of food products into absorbable nutrients, stimulates the host immune system, suppress inflammation [source], prevents the expansion of pathogenic bacteria and produces a substantial variety of biologically major compounds such as short-chain fatty acids that nourish the gut.

Gut Bacteria
Gut Bacteria

The concept behind probiotics was introduced in the early 19th century when Nobel laureate Elie Metchnikoff (1845–1916), known as the father of probiotics <fn>Front Public Health. 2013; 1: 52. Published online 2013 Nov 13. Prepublished online 2013 May 30. doi: 10.3389/fpubh.2013.00052 </fn>.

Elie Metchnikoff (1845–1916)
Elie Metchnikoff (1845–1916)

Probiotics are given or attenuated microorganisms defined as, when administered in adequate amounts, being able to confer health benefits on their host when they are given in.

Lactobacillus acidophilus, for example, lives in our digestive, urinary and genital systems and can be found in some fermented foods like yogurt. It may help reduce cholesterol, prevent Diarrhea, prevent Vaginal Infections, promote Weight Loss and improve symptoms of irritable bowel.

Lactobacillus acidophilus
Lactobacillus acidophilus

Studies suggest that taking probiotic supplements may shift the balance of gut bacteria in a way that increases your body’s defenses against allergies, infections, and cancer.

Probiotics and constipation

Chronic constipation is a symptom-based gastrointestinal disorder most common among the elderly, it is characterized by bowel movements that occur more frequently than normal. Constipation is most likely multifactorial. According to Harvard Medical School, it is more frequent than diarrhea and affects approximatively 14% of adults each year.

Researchers have shown an increased interest in the potential therapeutic applications of Probiotics to prevent or treat a variety of health problems including constipation and diarrhea. They also found a favorable effect in stool consistency and relief in abdominal discomfort making them increasingly used as alternative treatment options.

Although Probiotics have still been widely used nowadays for the treatment of constipation, the industry still has serious concerns about the long-term safety of probiotics which remain still partly unclear.

Mechanism of action

Several mechanisms have been proposed by which probiotics may benefit chronic constipation. Probiotics may modify the altered intestinal microbiota, and may eventually influence gut sensory-motor functions (Kawabata et al.). A healthy gut can benefit the regularity of your digestion as well as cognitive function like mood. One in vitro study (Bar et al.) suggested that Escherichia coli Nissle 1917 Supernatants (clear liquid overlying material deposited by settling, precipitation, or centrifugation) (Mutaflor®) could effectively enhance colonic contractility by direct stimulation of smooth muscle cells.

A recent study reported that methane and carbon dioxide, which are principal end products of bacterial fermentation could increase stool bulk and promote colonic transit (Lopez).

Which probiotic strains are best for constipation?

Proven probiotics available for constipation and bloating in adults are:

  • Lactobacillus casei Shirota (or L. Casei), which has effects on constipation and stool hardness, but not necessarily on flatulence and bloating
  • Lactobacillus plantarum LP01 (or L. Plantarum), which would facilitate stool evacuation
  • Bifidobacterium breve BR03 (or B. Patent), which would also improve the consistency of stool, helping to expel it
  • Bifidobacterium lactis DN-173 010 (or B. Lactis)
  • Bifidobacterium lactis B94 
  • Bifidobacterium lactis HN019
  • Bifidobacterium longum W11 (or B. Longum) 
  • Escherichia coli Nissle 1917 (or E. Coli), which allowed treated patients to go from 2 to 6 trips to the toilet per week

Proven probiotics available for constipation and bloating in children are:

  • Lactobacillus reuteri (or L. Reuteri), which has been shown to have an effect on chronic constipation in infants
  • Lactobacillus Casei rhamnosus Lcr35 or L, Casei), which relieves constipation while reducing abdominal pain

Health Benefits of Goat Milk

Like cow milk, goat milk is technically considered a type of dairy because it’s produced from a mammal. Its high in many necessary nutrients and is a good source of vitamins and minerals like calcium Ca, phosphorus P. Goat milk also contains medium-chain fatty acids MCFAs that have 6–12 carbon atoms which are considered as ‘natural fuel’ for the body and brain.

Health Benefits of Goat Milk
Health Benefits of Goat Milk

Nutritional information

Amount Per 100 grams

Energy: 69 Calories
% Daily Value*
Total Fat 4,1 g 6%
Saturated fat 2,7 g 13%
Polyunsaturated fat 0,1 g
Monounsaturated fat 1,1 g
Cholesterol 11 mg 3%
Sodium 50 mg 2%
Potassium 204 mg 5%
Total Carbohydrate 4,5 g 1%
Dietary fiber 0 g 0%
Sugar 4,5 g
Protein 3,6 g 7%
Vitamin A 3% Vitamin C 2%
Calcium 13% Iron 0%
Vitamin D 12% Vitamin B-6 0%
Cobalamin 1% Magnesium 3%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Health benefits of goat milk

In spite of the fact that cow’s milk dominates in the US, goats milk is actually the world’s preferred milk. <fn>Live Strong</fn>

  1. Goat Milk is Easier to Digest
  2. Contains Fewer Allergens and Less Inflammatory
  3. It is High in Calcium
  4. It Helps Reduce Cholesterol Levels
  5. It Promotes Glowing Skin
  6. It Enhances Nutrient Absorption

Easier to Digest

Goat milk is better for digestion because it contains smaller Fat Molecules. Thus, it doesn’t require homogenization, the small fat molecules do not separate and remain suspended in the cream, as a result, they cause less stress on our digestive processes.

Goat and sheep milks have almost identical protein structure, but when compared to the protein in cow milk, they both contain remarkably less of the alpha S1 casein protein, which is connected to allergies.

Recent studies have revealed that goat milk may be a hypoallergenic alternative to cow milk, particularly for children. <fn></fn>

Goat milk contains slightly less lactose than cow milk (4.1 % compared to 4.7 %) which may give it a mild advantage in terms of digestion. The fermentation process used to produce cheese and yogurt also reduces the lactose, which explains why some individuals with lactose issues can enjoy certain fermented dairy products. The longer a cheese is aged, the less lactose it will contain.<fn></fn>

Fewer Allergens and Less Inflammatory

Cow milk allergy symptoms are often caused by one of the proteins found in it like A1 casein which is highly inflammatory for some people and may cause allergic reactions, especially in children. Allergy symptoms can range from hives and runny noses to abdominal cramps and colic. Goat milk is more similar to human milk, it contains 20% fewer allergens than cow milk making it an ideal alternative for people who experience allergic reactions to cows milk, as they might not be affected.

High in Calcium

While cow milk is frequently touted as one of the main foods high in calcium there’s no need to worry about not getting sufficient necessary quantity of calcium when switching to goat milk. Goat and cow milk might point on the scale similarly for mineral content. Goat’s milk contains about 33 % of the daily recommended value in one cup versus 28 % in cow milk.

(Image: carafe/amanaimagesRF/amana images/Getty Images)
(Image: carafe/amanaimagesRF/amana images/Getty Images)

Goat Milk Reduce Cholesterol Levels

Goat milk assists increase good cholesterol levels in the blood.


Goat milk is fast becoming one of the most sought after body-care products on the planet and with good reason, goat milk is straightforwardly absorbed by the skin bringing with it moisture restorative proteins, vitamins, and minerals that help keep your skin soft.

The lactic acid found in goat milk helps rid your body of dead skin cells and promotes skin smoothness and thickness, parallelly, it increases metabolism and prevents toxins from accumulating in the skin cells.

Enhancing Nutrient Absorption

Aside from the bounty of minerals nutrients and vitamins that goat milk offers its nutritional benefits don’t end there. Like mentioned above, one of the primary advantages of goat milk is that it’s chemical composition is far closer to human milk than cow milk is, which means our bodies can absorb and process more of the milk’s nutrients compared to cow milk and it taxes our digestive system far less.

Bananas and L-Tryptophan

The soothing effects of bananas may be explained by the presence of L-tryptophan in the fruit, an amino acid essential for the production of serotonin (a relaxing neurotransmitter) and melatonin. Tryptophan has been amply studied and its benefits for health are popularly known. A recent study showed that a diet rich in tryptophan, combined with an adequate supply of vitamin B6, favored serotonin production and reduced depression symptoms.

Bananas are high in L-tryptophan but also high in calories

Bananas are surprisingly high in L-tryptophan, rich in magnesium and potassium, Although potassium isn’t directly related to mood it’s needed to regulate fluid levels and keep muscles working properly which is important for feeling energized a key factor for a sunny outlook. Bananas are great for mental health, when you eat a banana you’ll notice a rapid boost from the fructose as well as sustaining energy from the fiber which helps prevent a blood sugar spike and the ensuing decline in energy and mood. Carbohydrates aid in the absorption of L-tryptophan in the brain and vitamin B6 helps convert the tryptophan into serotonin.

Bananas are also high in calories compared to other fruit at around 89 Calories Per 100 grams. <fn></fn>

Nutrition facts for 100 grams of bananas

  • Calories: 89
  • Water: 75%
  • Protein: 1.1 grams
  • Carbs: 22.8 grams
  • Sugar: 12.2 grams
  • Fiber: 2.6 grams
  • Fat: 0.3 grams

Read also: Bananas help you sleep better 

Best Essential Oils and Their Health Benefits

An Essential oil is a concentrated hydrophobic liquid containing volatile – at normal temperatures – chemical compounds from plants. The term ‘essential‘ does not mean ‘necessary‘ or as with the terms essential amino acid or essential fatty acid which are so-called since they are nutritionally required by a given living in contrast to fatty oils.

Before the discovery of distillation, all essential oils were extracted directly from biomass (the bark, flowers, fruits etc.). They have been used therapeutically for thousands of years by Greeks Romans and Egyptians to remedy everything from skin conditions and injuries to fever and so many other diseases.


Egyptians and Phoenicians Jews and Arabs, Indians and Chinese greeks and Romans and even Mayas and Aztecs all possessed innovative extraction processes, maceration, alembic distillation, etc. Hydrodistillation of fresh plant material is the most used technique to isolate essential oils.


Hydrodistillation is an ancient technique for the extraction of essential oils, it is still being applied in several sectors such as food cosmetics and pharmaceutical industry.

Raw plant material such as flowers leaves wood bark roots seeds and peels are extracted by water distillation whilst soaked and boiled with water in a distillation apparatus for hydrodistillation. The mixture is heated and volatile materials are carried away. Most oils are distilled in a single process. One exception is ylang-ylang (Cananga odorata) which requires a purification step through fractional distillation.

The recondensed water (plant water essence) may be sold as another fragrant product.

Other techniques

Other methods have been developed and introduced to extract Essential Oils :

Mechanical/Cold expression

Solvent extraction

Ethanol is the most common bio-solvent obtained by the fermentation of sugar-rich materials such as sugar beet and. Its outstanding feature is the easy manipulation of the dielectric constant value of water that can be made to vary over a wide range just by changing the temperature and pressure. Ethanol is used to extract fragrant compounds from dry plant materials as well as from impure oils or concretes that have been produced firstly by organic solvent extraction expression or enfleurage. For instance, the extraction yield of essential oils from Japanese citrus was increased by 44% compared to the traditional extraction methods <fn></fn>. Problems of the traditional extraction techniques such as steam distillation lie in the huge quantities of plant material which are required to extract essential oils on a commercial scale.

Florasols extraction

Essential Oils production

According to various economic analyses, growth will continue and by the 2020s production is expected to reach 370,000 tonnes annually and be valued at more than $10 Billion USD (current dollars) <fn></fn>

World production of essential oils (000 t; 000,000 USD). Source: EFEO, ISMEA.
World production of essential oils (000 t; 000,000 USD). Source: EFEO, ISMEA.

Best essential oils and their health benefits

Whichever oils you choose to use ensure that when purchasing said oils, you get the ones that are organically produced and that they don’t include chemicals obtained during processing. Here’s a list of 10 popular essential oils whose benefits are mostly centered on disease prevention. <fn>Web site:</fn>

  • Peppermint: Used to boost energy and help with digestion.
  • Lavender: Used for stress relief.
  • Sandalwood: Used to calm nerves and help with focus.
  • Bergamot: Used to reduce stress and improve skin conditions like eczema.
  • Rose: Used to improve mood and reduce anxiety.
  • Chamomile: Used for improving mood and relaxation.
  • Ylang-Ylang: Used to treat headaches, nausea and skin conditions.
  • Tea Tree: Used to fight infections and boost immunity.
  • Jasmine: Used to help with depression, childbirth, and libido.
  • Lemon: Used to aid digestion, mood, headaches and more.

Fear of Poison

Fear of Poison or Toxicophobia may be defined as an overwhelming and debilitating fear (phobia) of being poisoned by contact or ingestion of ‘imaginary’ poisons or toxic products, in food for example (Garnier-Del. 1972). <fn>The genetic basis of panic and phobic anxiety disorders.Smoller JW1, Gardner-Schuster E, Covino J. Am J Med Genet C Semin Med Genet. 2008 May 15;148C(2):118-26. doi: 10.1002/ajmg.c.30174.</fn>


The origin of this specific phobia is not known, but like other types of phobia, a combination of environmental factors (trauma related to the object of the phobia) and hereditary factors should explain the occurrence of the phenomenon. Genetic epidemiologic studies have documented that these disorders are familial and moderately heritable<fn></fn>. Many specific phobias are primarily initiated by a stressful triggering event, such as a traumatic event in childhood, or the association of a personal tragedy with the object of the phobia.

fear of poison

Symptoms of Toxicophobia

The symptoms of toxicophobia are similar to the symptoms generally present for any phobia:

  • Anxiety, even anguish at the sight of the phobic object
  • Tachycardia caused by panic and fear
  • Rapid heartbeat
  • Shortness of breath
  • Trembling
  • A strong desire to get away <fn></fn>

The specificity of this disorder is that it often concerns food, which is a daily need. Some foods or types of food are avoided (hence the possibility of some deficiencies, to be monitored), excessive cleanliness of the environment is often necessary for the patient (but not systematic), resulting in movements strongly influenced by phobia.

Toxophobia is similar to other phobias related to dirt, dust, diseases… except that the majority of cases the fear is about a deliberate poisoning. Patients following drug treatments, interacting with medical staff, objects such as syringes, etc., which can make it difficult to manage any associated depression and the main disorder with drug treatment.


The treatment of poison phobias is increasingly being addressed by cognitive-behavioral therapies. The efficacy of exposure therapy, in combination with other Cognitive-Behavioral Therapy (CBT) components, in the treatment of specific phobia gave good results <fn></fn>, other therapeutic trends based on a similar model (neuro-linguistic programming, virtual exposure) have also shown significant improvement.

Essential Oils for deep sleep

Essential oil is a concentrated hydrophobic liquid extracted from plants. It contains volatile chemical compounds which healing effects are ascribed to. Researchers have investigated a variety of health benefits attributed to these compounds and shown their big therapeutic implications.

Essential oils are among the undeniable natural remedies that help you to sleep thanks to their relaxing and soothing properties. They act in a holistic way and make it possible to restore our balance, which is essential for restorative rest and therefore our health.
If you are one of the 25% of Americans who experience acute insomnia, restless sleep, difficulty falling asleep, try a drug-free sleep solution, try essential oils.

Essential oils and sleep: which essential oil to choose?

Essential oils promote relaxation, and improve the quality of sleep. Our selection below will allow you to find the essential oil(s) that is adapted to your needs:

Noble camomile Essential oil (Roman camomile): soothing action, antispasmodic

Lemon Essential oil (Citrus Limonum): nervous calming
Geranium essential oil (Pelargonium asperum): balancing, relaxing, soothing

Fine lavender Essential oil (Lavandula angustifolia): muscle relaxant, anti-depressive, calming, rebalancing

Mandarin Essential oil (Citrus reticulata): relaxing action, sedative

Marjoram Essential oil (Origanum majorana): antispasmodic, rebalancing of the nervous system, sedative, used in particular against anxiety and hypertension

St. John’s wort Essential oil (Hypericum perforatum): calming, reduces tension

Neroli essential oilOrange blossoms (Citrus aurantium): sedative, antidepressant, soothing action, restores vitality and self-confidence, helps to fight stress and insomnia.

Orange essential oil (Citrus sinensis): sedative, nervous system rebalancing, spasmolytic, cardiac regulator, used in particular against insomnia and depression

Petit grain bigaradier essential oil (Citrus aurantium) calming, balancing, sedative, helps to fight against anxiety and anxiety, restless sleep, night awakening

Valerian Essential oil (Valeriana officinalis): calming, reduces tension, promotes sleep

How to use essential oils to sleep better

Diffusion: put 20 to 25 drops of essential oil into an electric diffuser and turn it On for 5 minutes before going to bed

Pillow mist: spray once or twice on your pillow before going to bed

Massage oil: put 4 to 10 drops of essential oil into a vegetable oil such as sweet almond, macadamia oil or St. John’s wort macerate. Simply massage the solar plexus before going to bed. If you have the possibility to have your feet, back, legs and stomach massaged.

Bath (adult): mix 5 to 10 drops of essential oil with a solvent (Solub HE, Neutral Base) or on Epsom salts (one glass) before adding them to the bath water just before going to sleep. Stay in the bath for 15 minutes and go to bed right away. For children’s baths, limit essential oils to 5 drops.

A soft piece of fabric with essential oils: Take a piece of cloth and soak it with 10 drops of essential oil. Then slide the fabric into your pillow cover before going to sleep.

Synergies of essential oils to sleep like a baby

You can make the following essential oil blends and use them for the above applications:

lavender essential oil (5 drops) + Marjoram essential oil (5 drops)
essential oil lavender (5 drops) + essential oil Camomile (5 drops)
lavender essential oil (5 drops) + Orange essential oil (5 drops)
lavender essential oil (5 drops) + Petitgrain essential oil (5 drops)

Children’s sleep – their favourite essential oils

Not sure which essential oil to choose for your child’s sleep? Let him choose! Let him smell 3 or 4 essential oils and use the one he has chosen. He will naturally choose the one he needs. Generally children like the following essential oils:

Fine lavender Essential oil (Lavandula angustifolia): muscle relaxant, anti-depressive, calming, rebalancing,

Mandarin Essential oil (Citrus reticulata): muscle relaxant, sedative

Neroli essential oil – Orange blossom (Citrus aurantium): sedative, anti-depressant, soothing action, restores vitality and self-confidence, helps to fight stress and insomnia.

Orange essential oil (Citrus sinensis): sedative, nervous system rebalancing, spasmolytic, cardiac regulator, used in particular against insomnia and depression
essential oil Petitgrain bigaradier (Citrus aurantium) with calming, balancing, sedative action helps to fight anxiety, restless sleep, night awakening

Organic Relaxing Massage Oil

Relaxing massage oil will help to relieve your tension and make it easier to fall asleep. This composition contains a synergy of essential oils that provide immediate psychological relief and help to rebalance the nervous system. Relaxing massage oil can also be used against children’s sleep disorders (restless sleep, nightmares).

Dried plant material used as home fragrance

Create your own natural and safe (non-toxic) home fragrance

To make your own home fragrance, you don’t need to be an apothecary or chemist. All you have to do is find the right products and choose the smell you prefer. Here are 3 recipes of dried plants that are 100% natural and safe for your health.

The best way to do this is to get away from the commercial home fragrances and use a homemade essential oil diffuser.

1. Alcohol + Essential oil + Water

Alcohol evaporates faster than water, making it a good choice for diffusing the aroma in large spaces. Combustion will not produce a slightly greasy smoke, unlike methods that use vegetable oil (as below).

  • Put 60 milliliters of hot water into a jar or vial.
  • Add 60 milliliters of alcohol.
  • Add 25 drops of the essential oil of your choice.

2. Vegetable oil + essential oil

The proportion to be respected is 30% essential oil and 70% vegetable oil. You can try almond oil or safflower oil which have a very discreet scent. Add the essential oil of your choice and mix up.

Avoid mineral oils because they are made with petroleum.

3. Vegetable oil + essential oil + alcohol

In this case, use 60 milliliters of vegetable oil (almond or safflower) with 2 or 3 teaspoons of alcohol and a generous shave of essential oil, again respecting the 30/70% proportion.

Whatever mixture you choose, put your perfume into a pretty glass or ceramic recipient. Add diffusers or another dry vegetable tip that will help to raise the liquid upwards. Soak the tip for two or three hours and then turn it over. Every few days, you can add more essential oil to compensate after evaporation.

Which essential oil to choose?

Here are some suggestions:

  • Lemon, lemongrass, thyme (cleansing action).
  • Lavender, mint, cedar, jasmine, orange to give a positive atmosphere, and fight depression.
  • Eucalyptus and lavender to lower blood pressure.