Unleash Your Power with Peppermint: How this Essential Oil Can Assist Your Next Workout

As someone who enjoys jogging, Muay Thai, and weight training, I'm always looking for ways to elevate my performance. With its refreshing and cooling properties, the power of peppermint has quickly become a game-changer in my workout routine. With its fresh, invigorating aroma, peppermint has enhanced my motivation, focus, and overall performance every time I use it.

In this article, you will learn:

• Pharmacology & Research Studies

• Ways to Use

• Warnings & Contraindications

• Conclusion

• References

Pharmacology & Research Studies

Analgesic

Menthol (35-45%), the main chemical constituent of peppermint essential oil, has been shown to activate cold-sensitive receptors in the skin when applied to the skin or mucosal surface ⁽¹'³⁾. Once applied topically, the cooling sensation inhibits calcium influx into the muscle cells, relaxing and soothing aching muscles while improving blood flow to the area ⁽²'³⁾.

Cognition and Fatigue

A study involving 144 participants showed that exposure to diffused peppermint essential oil led to enhanced memory and increased alertness. Those who inhaled peppermint essential oil reported improved focus and reduced fatigue, indicating its potential cognitive benefits⁽⁴⁾.

Motivation

A study published in the Journal of Sport and Exercise Psychology examined how peppermint essential oil impacted athletes during intense exercise. Forty athletes (20 males and 20 females) completed various physical tasks, including pushups, a 400 m dash, and grip strength exercises. The results showed that peppermint significantly boosted speed, endurance, and grip strength, highlighting its ability to enhance motivation and mood during physical exercise⁽⁵⁾.

Performance and Respiration

In a study published by the Journal of International Society of Sports Nutrition, male participants who consumed peppermint essential oil showed improvements in endurance, power, and overall physical output. The menthol in peppermint helps relax smooth muscles in the bronchial passages, improving airflow and oxygen intake, thus delaying fatigue and reducing lactate buildup⁽⁶⁾.

Ways to Use

Bath

Peppermint essential oil is a wonderful addition to a warm bath or shower post-workout, helping relax muscles and alleviate fatigue.

To make your own recovery bath, you need:

• 1 glass bowl

• 1 Tbsp Carrier oil such as jojoba, coconut or grapeseed

• 3 drops Peppermint (Menta x piperita) essential oil

• 1 cup Epsom salt

Directions:

• Mix carrier oil, peppermint oil, and Epsom salt in a glass bowl.

• Add the mixture to your warm bath and soak for at least 20 minutes.

Note: Never add essential oils directly to your bathwater, as they can cause skin irritation. Use caution when exiting the tub, as the oils may make the surface slippery.

Aroma sticks

Aluminum Aroma Stick with Cotton Wick

Portable and discreet, aroma sticks are perfect for on-the-go use. You can easily create your own with peppermint essential oil.

To make an aroma stick, you'll need:

1 blank aroma stick

1 small glass bowl

15 drops Peppermint (Mentha x piperita) essential oil

Directions:

• Place the cotton wick in a small bowl and add 15 drops of peppermint oil

• Let the wick absorb the oil for 5 minutes

• Insert the wick into the aroma stick and snap the cap on

Usage: Open the cap, hold the inhaler near your nose, and breathe deeply before, during, or after your exercise routine.

If stored properly (in a cool, dry place with the cap closed), your aroma stick should last about two months.

Diffusers

For a refreshing boost before a workout, add a few drops of peppermint essential oil to your diffuser. The invigorating scent will prepare you for your session, enhancing focus and motivation.

Roll on and Massage Oiln

Roll-ons are a convenient and portable option for targeted applications. You can use them before exercising for a focus boost or after a workout to ease sore muscles.

To make your own roll-on, you need:

• 1 10 ml glass roll on

• 10 drops Peppermint (Mentha x piperita) essential oil

• Carrier oil such as jojoba, coconut, grapeseed

Directions:

• Add 10 drop of peppermint oil to the roll-on bottle

• Fill the rest of the bottle with your chosen carrier oil

• Snap-on the roller ball and shake gently

Usage: Apply the roll-on to your collarbones, wrists, temples, or neck before exercising. After a workout, you can massage it into sore muscles for relief.

Hydrosol

Peppermint hydrosols provide a refreshing cooling sensation and can be sprayed directly onto the skin. They're great for intense workouts like HITT to relieve mental fatigue and help you stay focused.

Warnings & Contraindications

Peppermint essential oil should be used with caution in certain situations⁽⁷⁾:

• Infants and Small Children: Avoid use near the face of children under 5 years old

• Cardiac Fibrillation: Peppermint oil may not be suitable for those with heart rhythm issues

• G6PD Deficiency: Those with G6PD deficiency should avoid peppermint oil

• GERD or Cholestasis: Do not ingest peppermint essential oil if you have gastroesophageal reflux disease (GERD) or cholestasis

Hazards: While generally safe, peppermint essential oil can cause skin irritation in some individuals, especially when used undiluted⁽⁷⁾.

Conclusion

Peppermint essential oil is a natural and effective way to enhance performance, improve focus, and support recovery - whether you're an athlete or simply starting your wellness journey. By harnessing its cognitive and physical benefits, you can elevate your workouts and make recovery a breeze. Embrace the power of peppermint and watch your fitness goals unfold!

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References

1. Menthol: Uses, interactions, mechanism of action [Internet]. Drug Bank Online [cited 2024 Dec 16]. Available from: https://go.drugbank.com/drugs/DB00825

2. Oz M, El Nebrisi EG, Yang K-HS, Howarth FC, Al Kury LT. Cellular and molecular targets of menthol actions [Internet]. U.S. National Library of Medicine; 2017 [cited 2024 Dec 15]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5513973/

3. Mentha piperita/ M. spicata or M. viridis [Internet]. Bastyr University[cited 2024 Dec 15]. Available from: https://docshare.tips/updated-bastyr-materiamedica_58c6e113ee34359d439f2318.html

4. Moss M, Hewitt S, Moss L, Wesnes K. Modulation of cognitive performance and mood by aromas of peppermint and ylang-ylang [Internet]. U.S. National Library of Medicine; [cited 2024 Dec 14]. Available from: https://pubmed.ncbi.nlm.nih.gov/18041606/

5 .Raudenbush B, Corley N, Eppich W. Enhancing Athletic Performance through the Administration of Peppermint Odor [Internet]. Human Kinetics, Inc.; 2001 [cited 2024 Dec 12]. Available from: https://www.semanticscholar.org/paper/The-Sweet-Smell-of-Success-Roetert/8779fe85215f1c68bda1788fba49eea8322a3070#cited-papers

6. Meamarbashi A, Rajabi A. The effects of peppermint on exercise performance [Internet]. U.S. National Library of Medicine; [cited 2024 Dec 13]. Available from:https://www.tandfonline.com/doi/epdf/10.1186/1550-2783-10-15?needAccess=true

7. Tisserand R, Young R. Peppermint . In: Essential Oil Safety. 2nd ed. ChurchHill Livingstone Elsevier; 2014. p. 387–90.