Peppermint Perks

(Featured image courtesy of New Hope Network)

If you have ever grown peppermint in your garden, you already know that it is an herb that likes to multiply and thrive. I like to think that its natural abundance has to do with its bountiful health benefits, especially in the summertime. Although sometimes associated with winter because of candies and cocoa, peppermint is actually a great herb for summer because it can cool the skin after too much sun, and ease foot and leg pain from too much activity. Of course, peppermint is great year round, but since we are quickly approaching summer and it might already be prolifically growing in your yard, I thought I’d share parts of this article by Jessie Shafer, RD from the New Hope Network. As a reminder, I am a member of the New Hope Influencer Co-op, a network of health and wellness bloggers committed to spreading more health to more people.

I am also currently creating a class that includes peppermint for after-sun care, and I am debating having the class make a cooling body spray or a body butter or balm. Which would you prefer for sun-soaked skin? I’d appreciate the feedback! In the meantime, here are 7 Science-Backed Health Benefits of Peppermint from Jessie Shafer:

For centuries and in cultures around the world, mint has been used in similar ways: Ancient Egyptians prescribed mint to ease upset stomachs, and it was served as an after-meal digestive aid in ancient Greece and Rome. Both Chinese and Ayurvedic medical traditions also have relied on mint to relieve digestive distress.

1. Reduce daytime fatigue

A 2018 study of 24 participants with an average age of 25 years showed that those who were given a peppermint oil capsule experienced less fatigue during a cognitive test. In another study, participants who were in a room where peppermint oil was diffused showed significantly less daytime sleepiness than those who were in an odorless room.

2. Relieve menstrual cramps

As a proven muscle relaxant, peppermint may provide some relief from the pain associated with menstrual cramping. In a 2016 study, 127 women with chronic painful periods experienced reductions in the intensity and duration of menstrual pain. The outcome was just as effective with peppermint extract capsules as with a nonsteroidal anti-inflammatory drug. Nausea and diarrhea, however, were lower in the group taking peppermint than the group taking the pharmaceutical drug.

3. Unclog sinuses

Ever experience a cooling, opening effect on your airways after eating a breath mint or sipping peppermint tea? What you’re feeling is menthol—one of the active compounds in peppermint—at work. Research demonstrates that menthol improves the perception of airflow in your nasal cavity. Additionally, the antibacterial, antiviral and anti-inflammatory properties in peppermint may relieve infection-induced sinus clogging.

4. Calm an upset stomach

Animal studies show promise that peppermint eases pain in the digestive system by preventing smooth muscles in the gut from contracting. In a systematic review of nine research studies, which included more than 700 people with irritable bowel syndrome (IBS), treatment with peppermint oil for two weeks provided significantly better relief of symptoms than for those who took a placebo. Also, a review of 14 clinical trials involving 1,927 children and adolescents with gastrointestinal disorders showed that peppermint oil reduced the frequency, duration and severity of abdominal pain.

5. Decrease symptoms of seasonal allergies

Rosmarinic acid is a compound found in peppermint, as well as rosemary and other plants in the mint family. In one three-week study involving 29 people with seasonal allergies, those given a supplement containing rosmarinic acid ad fewer instances of itchy nose, itchy eyes and other allergy-related symptoms than those given a placebo. In an animal study, rats that suffered from allergic rhinitis—an irritation and inflammation of the mucous membrane inside the nose—experienced fewer allergic symptoms such as sneezing and itchy nose after being given peppermint extract.

6. Diminish tension headaches and migraines

Research has shown that peppermint oil induces a significant increase in blood flow of the forehead’s skin after local application, measured by laser Doppler, and provides a cooling sensation, possibly easing acute headache pain. In a 2010 study of 35 people with chronic migraines, the majority of whom were women, those who received peppermint oil aromatherapy applied to the forehead and temples showed a statistically significant reduction in pain after two hours, compared with those treated with a placebo oil. In another study involving 41 patients who experienced a combined total of 164 headaches during the trial, the effect of a locally applied peppermint oil preparation on tension-type headache was examined. In those patients, peppermint oil applied to the forehead was shown to be as effective as taking 1,000 mg of acetaminophen.

7. Fight bacterial infections

Peppermint oil has been shown to kill several types of bacteria that lead to human illnesses, such as E. coli, Staphylococcus and Klebsiella pneumoniae, a bacterium linked to pneumonia. Also, in one study, peppermint oil was found to kill and prevent the growth of common food-borne bacteria, such as Listeria, Salmonella and E. coli, in mango and pineapple juices. Further, in a systematic review of 52 relevant articles in the PubMed database, menthol from peppermint oil was found to reduce common bacteria living in the mouth that can lead to oral problems such as dental caries and periodontal disease.

How to make peppermint tea:

1. Tear 5–10 organic peppermint leaves into pieces, and place them in a small tea strainer inside a teapot or cup.2. Bring 2 cups filtered water to a boil and pour over the strainer (the strainer should be submerged in the water); cover pot or cup and let leaves steep for 5 minutes.

   3. Using the back of a wooden spoon, gently bruise mint leaves to release their oils. Remove strainer, pressing the leaves to extract as much liquid as possible.

(End of article)

The above infusion is not just for drinking by the way, it can be added to a foot bath or a whole body bath for aches and pains. Peppermint foot soaks are a great way to relieve foot/leg fatigue from standing all day or extra activity time. As with all herbs, if you use peppermint for one thing, such as allergy relief, you still get a multitude of other benefits such as lifting of brain fog and fatigue, not to mention the anti-bacterial bonuses. I just love how wholly positive herbs are and how they truly enhance all aspects of life~ they are beautiful to look at and have around, and they offer even more beautiful benefits when we take them internally and apply them externally. How many other things in life are so buoyantly beneficial?

Thank you for reading and please share with anyone who might need ideas on using all the peppermint in their garden.