Powered By Peppermint: Studies Show It Can Benefit Your Exercise Routine!
I run about 500 miles a year and a few years ago I discovered the incredible benefits of applying a little diluted peppermint essential oil behind my ears before I hit the road. Now it is rare that I start a run without applying it. I dilute it 4% and add 12 drops to a 10ml roller and roll a little behind my ears before I get started. On the days I use it, I notice I run faster, work harder, breathe better and am much happier while exercising. On the days I’m not feeling motivated to work out, I especially find it help helpful as my mind has a positive memory scent association with the aroma and running and I quickly find myself getting excited for those endorphins to hit. In fact, I find it extremely difficult to NOT exercise quickly after applying it.
How Peppermint Can Help During Exercise:
Peppermint essential oil is one of the most popular essential oils on the market used commercially and medicinally. It is an incredibly versatile oil and can be used aromatically, topically and through ingestion to benefit the mind and body. It can be helpful to soothe muscle aches, head tension, nausea and upset stomach, low energy, and seasonal allergies. But it really shines before, during and after exercise. And there are some amazing studies to show how it can help athletes.
Peppermint’s primary chemical constituents are menthol (20-55%) and menthone (8-31%). Menthol has a cooling somatosensory effect when applied to the skin. I love its fresh invigorating cooling aroma as it wakes up my senses as well as gives me a slight energy boost. Due to this component, the essential oil has analgesic effects when applied topically. This can be incredibly beneficial while exercising. As the body starts to heat up, the cooling effect is more pronounced. Somatosensory input is suggested to be accelerated by increases in body temperature, so it feels very refreshing. Post exercise this can also be very helpful while trying to recover. The Latin word for inflammation is inflammare which means “to set on fire”. Menthol brings a cooling sensation by stimulating thermoreceptors in the skin cells which help the body recognize temperature changes. The skin doesn’t actually change temperature. Instead, menthol causes a signal to be sent to the brain which interprets it as cold, relieving the uncomfortable heat of inflammation.
I especially enjoy peppermint applied behind the ears so I can not only smell it consistently throughout my run, but it also helps with ear pain. Do you struggle with ear pain when running on cold days? The reason why our ears hurt is due to our blood vessels constricting (vasoconstriction). It occurs in the ears because they don’t contain protective faster and the nerves in the ears are more sensitive to temperature changes in our environment. I have found peppermint extremely helpful for this.
Studies Show Peppermint Can Benefit Exercise
Peppermint's potential benefits are not limited to enhancing your physical performance alone. Research suggests that the scent of peppermint can reduce perceived effort and fatigue during exercise, allowing you to push past your limits and achieve new goals. In addition, peppermint has been associated with improved respiratory function, aiding in breathing efficiency, which is particularly advantageous for cardio workouts or endurance activities.
Studies show peppermint essential oil can do the following:
Improves motivation: One study published in the Journal of Sport and Exercise Psychology measured performance and found that participants who smelled peppermint oil were able to do one more pushup than usual before collapsing and cut off 2 seconds off their normal quarter mile dash pace. Researchers believe it helped improve the athletes motivation. (1)
Decreases fatigue: One study with college athletes had them smell different aromas on a treadmill and those who smelled peppermint oil reported less fatigue, less frustration, and felt they performed better. (2)
Increases performance: Another study of athletes who used peppermint essential oil noticed their performance parameters went up. They worker 50% Harder, had 20% more power, and 25% greater time to exhaustion. (3)
May benefit lung health: Another study had athletes drink 1 bottles of water with a drop of peppermint essential oil in them for 10 days and all performance parameters went up. Researchers of this study claim the results were likely explained due to the relaxation of bronchial smooth muscle, increase in ventilation and brain oxygen concentration and decrease in blood lactate level related to peppermint oil. (4)
Ways to Use Peppermint Essential Oil Before, During and After Exercising
Before Exercise: Energizing Boost
1. Pre-Workout Inhalation: Inhaling the invigorating aroma of peppermint essential oil before exercise can help awaken your senses and enhance alertness. A few drops in a diffuser or a deep breath with a drop on your wrists can kickstart your mental focus and prepare your mind for the upcoming physical activity.
2. Muscle Prep Massage: Diluted peppermint oil can be used for a pre-workout massage on targeted muscles. Its cooling sensation may help soothe muscle tension and promote blood circulation, preparing your muscles for the upcoming activity. Mix a few drops of peppermint oil with a carrier oil like coconut or jojoba for a refreshing massage blend. Or, make a peppermint roll-on by adding 10-12 drops of peppermint essential oil to a 10ml roller bottle and filling the rest with carrier oil. Apply this roller behind the ears prior to exercising to help boost energy, encourage deeper breathing and reduce ear pain if running outdoors.
During Exercise: Cooling Comfort
1. Inhalation for Stamina: Inhaling peppermint oil during your workout can provide a burst of energy. Consider using an inhaler or adding a drop to your workout gear for a refreshing and energizing boost, helping you power through challenging exercises.
2. Cooling Body Spray: Create a cooling peppermint spray by diluting the essential oil with water and a proper solubilizer like Solubol and spritzing it on your body during exercise. You can also use peppermint hydrosol for this purpose. This can offer a refreshing sensation, especially during intense workouts or hot weather, helping you stay focused and comfortable.
After Exercise: Recovery and Refreshment
1. Post-Workout Massage: After your workout, a soothing massage with diluted peppermint oil can help ease muscle soreness. Its anti-inflammatory properties may contribute to reducing muscle discomfort, providing a sense of relief. Combine it with a carrier oil and gently massage the areas that worked hardest during your session.
2. Aromatherapy Bath: Cap off your exercise routine with a relaxing peppermint-infused bath. Add 1-2 drops of peppermint oil to 1 tablespoon of carrier oil such as jojoba oil or unscented bath gel and add to warm bathwater for a refreshing soak. You can also add Epsom salts to the bath to help with muscle recovery. Don’t have a bath tub? Grab a large bowl and make yourself a refreshing foot bath. *Note: Always use a proper dispersant or diluting carrier oil when using peppermint essential oil in the bath. Never add peppermint essential oil directly to the bathwater as it potentially can irritate mucus membranes due to its menthol potency.
Safety: Peppermint essential oil (Mentha x piperita) is contraindicated in use with infants and small children. Do not apply or near the face of small children due to risk of respiratory spasm. The National Association of Holistic Aromatherapy does not recommend use of peppermint essential oil for children ages 3 years old and under. It is also contraindicated in those who have cardiac fibrillation, or a G6PD deficiency and should not be ingested if you have cholestasis or gastroesophageal reflux disease. (5). Peppermint oil is considered to be safe for pregnant or breast-feeding women when used in moderation. Peppermint should not be applied undiluted to open wounds or sensitive skin or directly added to bathwater without proper dispersant.
Whether you're a dedicated athlete, a fitness enthusiast, or someone aiming to embrace a more active lifestyle, peppermint can be a game-changer in enhancing your workout journey. From boosting your mental focus to aiding in recovery, this revitalizing herb offers a holistic approach to support your exercise routine. Harness the power of peppermint and take your fitness endeavors to new heights!
Want to learn more about peppermint essential oil? Check out my blog post 20 Ways To Use Peppermint Essential Oil. Are you new to using essential oils? Check out my latest book Science of Essentials: The Essential Guide for Using Aromatherapy to Promote Health and Healing here.
Disclaimer: This blog is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice. The use of information on this blog or materials linked from this blog is at the user's own risk. The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard, or delay in obtaining, medical advice for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions.
References:
Raudenbush, Bryan & Corley, Nathan & Eppich, William. (2001). Enhancing Athletic Performance through the Administration of Peppermint Odor. Journal of Sport and Exercise Psychology. 23. 156-160. 10.1123/jsep.23.2.156.
Moss, M, Hewitt, S., Moss, L., Wesnes,K. (2008). Modulation of Cognitive Performance and Mood by Aromas of Peppermint and Ylang-Ylang, International Journal of Neuroscience, 118:1, 59-77.
Meamarbashi A. Instant effects of peppermint essential oil on the physiological parameters and exercise performance. Avicenna J Phytomed. 2014 Jan;4(1):72-8.
Meamarbashi A, Rajabi A. The effects of peppermint on exercise performance. J Int Soc Sports Nutr. 2013 Mar 21;10(1):15. doi: 10.1186/1550-2783-10-15.
Tisserand, Robert (2014) Essential Oil Safety, 2nd Edition. Churchill Livingstone Elsevier