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Lemon Balm
Introduction:
In the realm of herbal wonders, one plant stands out for its delightful aroma and numerous wellness benefits – Lemon Balm (Melissa officinalis). With its vibrant green leaves and a refreshing lemony scent, this herb has been cherished for centuries for its soothing properties and versatile uses. Let’s dive into the world of Lemon Balm and explore why it deserves a special place in your daily routine.
The Origins:
Lemon Balm has a rich history dating back to ancient times. It was revered by the Greeks and Romans for its calming effects, earning it a spot as a symbol of love and affection. Belonging to the mint family, Lemon Balm is native to the Mediterranean region but has since spread its aromatic influence across the globe.
A Symphony of Benefits:
1, Calming Nervous System: Lemon Balm is renowned for its ability to promote relaxation and alleviate stress. The compounds within, including Rosmarinus acid and eugenol, contribute to its calming effects on the nervous system.
- Improving Sleep Quality:
If you struggle with sleep, Lemon Balm may become your newfound ally. Its mild sedative properties can help improve sleep quality, making it an excellent choice for those seeking a natural sleep aid. - Digestive Harmony:
Traditionally used to ease digestive discomfort, Lemon Balm can provide relief from indigestion and bloating. A warm cup of Lemon Balm tea after a meal can be a soothing digestive tonic. - Antioxidant Powerhouse:
Packed with antioxidants, Lemon Balm helps combat oxidative stress in the body. These antioxidants contribute to overall well-being and support the body’s natural defenses. Incorporating Lemon Balm into Your Routine: - Lemon Balm Tea:
Enjoy the simple pleasure of a warm cup of Lemon Balm tea. Steep fresh or dried leaves in hot water for a fragrant and calming beverage. - Essential Oil Elixir:
Harness the concentrated essence of Lemon Balm through essential oils. Diffuse or dilute with a carrier oil for a soothing massage. - Culinary Delight:
Elevate your culinary creations by adding fresh Lemon Balm leaves to salads, soups, or desserts. Its citrusy flavor can complement a variety of dishes.
Conclusion:
Lemon Balm, with its citrus-scented allure and versatile benefits, is a herbal gem worth exploring. Whether you seek relaxation, improved sleep, or digestive harmony, this herb has something to offer. Embrace the tranquility of Lemon Balm and let nature’s calming elixir become a cherished part of your wellness journey.
The top 8 health benefits of lemon balm are:
- Mood enhancing – Research has shown that a dose of 600mg per day resulted in reduced negative mood effects and increase self-ratings of calmness1.
- Stress Management – In a recent study lemon balm extract was given at a dose of 300mg twice daily to a group of stressed people with mild-to-moderate anxiety and sleep disturbances. This study found that lemon balm reduced anxiety by 18%, reduced anxiety associated symptoms by 15% and lowered insomnia by 42%2.
- Anti-Viral – The administration of lemon balm mint extract cream using dried extract from Melissa officinalis L. leaves, during an acute recurrence of herpes labialis significantly reduced the intensity of symptoms associated with this virus3. In vitro studies, lemon balm extract demonstrated the ability to reversibly block virus entry into the cell3.
- Combats Free Radicals – Results of biological investigations showed that rosmarinic acid (in lemon balm), depending on the concentration, reduced the amount of intracellular reactive oxygen species (ROS) in human keratinocyte cells and enhanced cell viability under oxidative stress4.
- Aids Sleep – In people suffering from stress related sleep problems, lemon balm has been shown to improve sleep when taken at a dose of 300 mg twice daily for approximately two weeks.
- Improves Concentration – A study investigating 300mg of lemon balm extract supplementation on stress and cognitive function found that 300mg significantly improved math’s performance alertness and immediate recall compared to baseline6.
- Ageing Brain Health – Lemon balm extract has been studied in people with mild to moderate Alzheimer’s disease. After four months of treatment lemon balm was found to produce a significantly better outcome on cognitive function (Alzheimer’s disease assessment scale) than placebo and helped to reduce feelings of agitation7.
- Bolsters Memory – Lemon balm extract impacts on receptor binding properties, which in turn, have shown benefit for improved cognitive effects such as alertness and memory.
Lemon Balm Extract Powder Usage, Dosage and Side Effects:
How Lemon Balm Extract Powder can be taken by adding the recommended dose to drinks such as water or fruit juice, or by placing the recommended dose into empty capsules and swallowed. When Lemon Balm Extract can be taken at any point during the day but is usually consumed in the evening.
Dosage A typical dose of Lemon Balm Powder ranges from 250mg – 1000mg per day.
Side Effects Lemon Balm Extract Powder is generally considered safe when taken in the recommended doses but it may decrease alertness and cause heart alterations.