Lemon balm, also known as Melissa officinalis, is a plant packed with good stuff like phenolic compounds and flavonoids. These make it great for calming, soothing, and even helping with pain and inflammation.
People use lemon balm for all sorts of health issues, especially stomach troubles, anxiety, and stress. You can find it in supermarkets, health stores, or pharmacies, or grow it yourself since it’s pretty low-maintenance.
To use it, most folks make tea with lemon balm leaves, but you can also mix it into smoothies, desserts, or yogurt. If you prefer precise doses, you can find it in capsules or as an extract.
Lemon balm offers several health benefits:
1. Better Sleep
Lemon balm contains soothing compounds like rosmarinic acid, which can help improve sleep quality. Drinking lemon balm tea regularly has been linked to managing insomnia, especially when combined with valerian.
2. Anxiety and Stress Relief
The rosmarinic acid in lemon balm can also combat anxiety and stress by boosting the activity of calming neurotransmitters like GABA. Studies suggest that lemon balm can increase feelings of calmness and alertness, and taking capsules with lemon balm extract may reduce symptoms of anxiety.
3. Headache Relief
Lemon balm’s rosmarinic acid, along with its natural analgesic and anti-inflammatory properties, make it effective in relieving headaches, especially those associated with stress.
It helps relax muscles, release tension, and dilate blood vessels, offering relief from headaches.
4. Easing Digestive Issues
Lemon balm’s essential oil, citral, has properties that calm intestinal spasms, reducing cramps and gas. Studies suggest it can even help soothe colic in breastfeeding babies within a week.
5. Alleviating PMS
Thanks to compounds like rosmarinic acid, lemon balm can ease PMS symptoms by boosting mood and reducing anxiety. Its antispasmodic and analgesic properties can also relieve menstrual cramps. Some studies recommend a daily intake of 1200 mg to ease symptoms.
6. Soothing Gastrointestinal Woes
Lemon balm complements treatments for indigestion, stomach pain, nausea, and more. Its mix of compounds like rosmarinic acid, citral, geraniol, and beta-Caryophyllene offer anti-inflammatory, antioxidant, and antispasmodic effects.
This can help ease gas buildup and discomfort in gastrointestinal conditions like GERD and IBS.
7. Treating Oral Herpes
Some studies suggest that lemon balm’s compounds like caffeic acid and rosmarinic acid can fight the herpes virus, reducing infection and speeding up healing. It can also ease symptoms like itching and swelling. Applying a lip balm with lemon balm as soon as you notice signs of a cold sore can help.
Lemon balm might also help with genital herpes, but more research is needed to confirm.
8. Fighting Fungi and Bacteria
Lab studies indicate that lemon balm’s phenolic compounds can combat skin fungi like Candida, as well as bacteria such as Pseudomonas aeruginosa and Salmonella. These bacteria can cause various infections like lung infections, ear infections, UTIs, and gastrointestinal issues. However, more research is necessary to confirm these benefits.
9. Assisting Alzheimer’s Treatment
Lemon balm’s phenolic compounds, like citral, may inhibit cholinesterase, an enzyme that breaks down acetylcholine—a neurotransmitter crucial for memory. Lower levels of acetylcholine in Alzheimer’s patients contribute to memory loss.
Studies suggest that taking lemon balm orally for four months can reduce agitation, enhance cognitive function, and alleviate other Alzheimer’s symptoms.Lemon balm can also help with:
10. Fighting Oxidative Stress
Lemon balm contains flavonoids and phenolic compounds like rosmarinic and caffeic acid, which act as antioxidants. These substances combat harmful free radicals that can damage cells, potentially leading to diseases like cardiovascular issues. Press Tab to write more…
How to Enjoy Lemon Balm
Lemon balm is versatile and delicious.
1. Lemon Balm Tea
Here’s how to make a refreshing tea:
Ingredients:
– 3 tablespoons of lemon balm leaves
– 1 cup of boiling water
Preparation:
1. Place the lemon balm leaves in a cup of boiling water.
2. Let it steep for a few minutes, covered.
3. Strain the tea and enjoy! You can have 3 to 4 cups throughout the day.
You can also add lemon balm to desserts for a tasty twist.
Here’s a simpler way to understand making lemon balm infusion and its possible side effects:
2. Lemon Balm Infusion
Lemon balm infusion is an easy and tasty way to enjoy this medicinal plant’s benefits:
Ingredients:
– 1 cup of chopped lemon balm leaves
– 200 mL of water
– Juice of 1 lemon
– Ice (optional)
– Honey (optional)
Preparation:
1. Put all the ingredients in a blender and blend.
2. Strain the mixture and add honey if you like.
3. Drink 1 to 2 cups per day.
Possible Side Effects
– Lemon balm hasn’t shown any major side effects in studies, but it might affect thyroid medication. Check with your doctor before using it, especially if you’re pregnant.
– It’s generally safe for adults for up to 4 months and for babies and children for up to 1 month.
– However, excessive or prolonged use might cause nausea, vomiting, stomach pain, slow heart rate, low blood pressure, or breathing issues.
