Lemon balm, also known as Melissa officinalis, is a perennial herb that belongs to the mint family. It is native to Europe, North Africa, and West Asia, but is now grown all over the world for its medicinal properties. Lemon balm has been used for centuries to treat a variety of health conditions, and recent research has shown that it may have a number of health benefits.
One of the most well-known health benefits of lemon balm is its ability to reduce anxiety and promote relaxation. Studies have shown that lemon balm can help to reduce symptoms of anxiety and depression, and may be as effective as some prescription medications. Lemon balm is also believed to have a calming effect on the nervous system, which can help to promote restful sleep and reduce insomnia.
In addition to its calming properties, lemon balm has also been shown to have a number of other health benefits. It is believed to have antiviral and antibacterial properties, which may help to boost the immune system and fight off infections. Lemon balm may also help to improve digestion, reduce menstrual cramps, and relieve symptoms of cold sores. With its many potential health benefits, lemon balm is a versatile herb that can be a valuable addition to any natural health regimen.
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Historical Use of Lemon Balm
Lemon balm (Melissa officinalis) has been used for centuries for its medicinal properties. The ancient Greeks and Romans were known to use lemon balm to treat a variety of ailments, including digestive issues, insomnia, and anxiety.
During the Middle Ages, lemon balm was used to treat wounds and promote healing. It was also used as a natural insect repellent.
In traditional European medicine, lemon balm was used to treat nervous disorders, including hysteria and melancholia. It was also used as a sedative to help promote sleep.
Lemon balm has been used in traditional Iranian medicine to treat gastrointestinal disorders, including bloating, flatulence, and nausea.
Today, lemon balm is still used for its calming properties. It is commonly used to help reduce anxiety and promote relaxation. It is also used to help improve sleep quality and reduce stress.
Anxiety and Stress Relief
Lemon balm has been used for centuries as a natural remedy for anxiety and stress. It contains compounds like rosmarinic acid and flavonoids that have been shown to potentially manage anxiety and improve overall well-being.
Impact on Anxiety Levels
Studies have shown that lemon balm can help reduce anxiety levels in both healthy individuals and those with anxiety disorders. A small pilot study found that consuming a sweetened water-based drink containing 0.3 grams of lemon balm extract reduced stress and improved mood in a group of 25 healthy young adults compared to a drink with no active substance in it (placebo).
In another study, participants who consumed a drink containing 0.3 grams of lemon balm and fruit sweetener were associated with lower state anxiety and better working memory at both 1 and 3 hours post-ingestion. These findings suggest that incorporating lemon balm into a comprehensive approach to anxiety management may offer valuable benefits.
Stress Reduction Benefits
In addition to its potential impact on anxiety levels, lemon balm has also been shown to have stress reduction benefits. One study found that participants who consumed a drink containing 0.3 grams of lemon balm extract experienced a reduction in stress levels.
Lemon balm has also been shown to have a calming effect on the nervous system, which can help alleviate symptoms of stress and anxiety. This calming effect is believed to be due to the presence of rosmarinic acid and other compounds in lemon balm that have been shown to have sedative effects.
Cognitive Function Enhancement
Lemon balm has been traditionally used to improve cognitive function and mood. It has been found to have anxiolytic effects and can modulate cognitive function. Here are some of the cognitive benefits of lemon balm.
Memory Improvement
Lemon balm has been found to improve memory in both young and older adults. A study conducted on 20 healthy young adults found that lemon balm extract improved their working memory compared to the placebo group. Another study conducted on 28 adults aged 60 and above found that lemon balm extract improved their memory recall and recognition.
Attention and Cognitive Support
Lemon balm has also been found to have attention and cognitive support benefits. A study conducted on 20 healthy young adults found that lemon balm extract improved their cognitive performance and attention accuracy. Another study conducted on 18 healthy adults found that lemon balm extract improved their cognitive performance in attention and memory tasks.
Lemon balm’s cognitive benefits are believed to be due to its ability to modulate the GABAergic system, which is involved in anxiety and mood regulation. Lemon balm may also have antioxidant and anti-inflammatory effects, which can protect the brain from oxidative stress and inflammation.
Sleep Quality Improvement
Lemon balm is a popular herb that has been used for centuries to improve sleep quality. It has a good amount of human clinical research verifying its benefits. Lemon balm may help improve sleep and reduce anxiety.
Insomnia Management
Lemon balm has been shown to be effective in managing insomnia. A study on children who experienced sleep disturbances found that when lemon balm was combined with other calming herbs, like valerian or L-theanine, it encouraged quality sleep. After 15 days of treatment, those who received the lemon balm reported a 39% decrease in insomnia and a 49% reduction in anxiety.
Effects on Sleep Patterns
Lemon balm has also been shown to have a positive effect on sleep patterns. A study found that consuming a sweetened water-based drink containing 0.3 grams of lemon balm extract reduced stress and improved mood in a group of 25 healthy young adults compared to a drink with no active substance in it (placebo).
To improve sleep quality, take 300 milligrams (mg) of lemon balm in capsule form twice a day. You can take a single dose of 600 mg in acute episodes of stress. It is important to note that lemon balm should not be used as a substitute for medical treatment for sleep disorders. It is always best to consult with a healthcare professional before using any herbal supplements.
Digestive Health Support
Lemon balm has been used for centuries to manage digestive problems. It contains volatile oils that have chemicals that can relax muscles and relieve symptoms. Here are some ways lemon balm can support digestive health:
Irritable Bowel Syndrome Relief
Irritable bowel syndrome (IBS) is a common digestive disorder that can cause abdominal pain, bloating, constipation, and diarrhea. Lemon balm has been shown to be effective in reducing symptoms of IBS. A study published in the Journal of Alternative and Complementary Medicine found that taking a lemon balm extract reduced abdominal pain and discomfort in people with IBS.
Gastroprotective Properties
Lemon balm has gastroprotective properties, which means it can protect the stomach lining from damage caused by acid and other irritants. A study published in the Journal of Ethnopharmacology found that lemon balm extract reduced the amount of acid produced in the stomach and increased the production of protective mucus. This can help prevent stomach ulcers and other digestive problems.
Antiviral and Antibacterial Properties
Lemon balm is known for its antiviral and antibacterial properties. The herb contains several active compounds that can help fight off viruses and bacteria.
Herpes Virus Suppression
One of the most well-known benefits of lemon balm is its ability to suppress the herpes simplex virus. The herb contains rosmarinic acid, which has been found to have antiviral properties. This compound helps prevent the herpes virus from replicating and spreading, which can reduce the frequency and severity of outbreaks.
Lemon balm can be applied topically to help treat herpes outbreaks and extend the time between outbreaks. A study found that a cream containing lemon balm extract was effective in reducing the duration and severity of herpes outbreaks.
General Antimicrobial Effects
Lemon balm also has general antimicrobial effects that can help fight off other types of bacteria. The herb contains terpenes and phenolic compounds, which have been found to have antibacterial properties. These compounds can help prevent the growth and spread of bacteria, which can reduce the risk of infections.
Additionally, lemon balm has been found to have antifungal properties. A study found that the herb was effective in inhibiting the growth of several types of fungi, including Candida albicans, which can cause infections in humans.
Antioxidant Activity
Lemon balm has been found to possess potent antioxidant properties that may help protect the body from oxidative stress and damage caused by free radicals. This is due to the presence of various bioactive compounds, including rosmarinic acid, flavonoids, and phenolic acids.
Free Radical Scavenging
Studies have shown that lemon balm extracts have the ability to scavenge free radicals, which are unstable molecules that can damage cells and contribute to the development of chronic diseases such as cancer, heart disease, and Alzheimer’s disease. This is mainly attributed to the high levels of rosmarinic acid, which has been found to possess strong antioxidant activity.
Cellular Protection
In addition to its free radical scavenging properties, lemon balm has also been shown to protect cells from oxidative damage. This is important as oxidative damage can lead to cellular dysfunction and contribute to the development of various diseases. Lemon balm extracts have been found to protect cells against oxidative damage induced by various pro-oxidant agents, including hydrogen peroxide and tert-butyl hydroperoxide.
Skin Health and Healing
Lemon balm has been found to have several benefits for skin health and healing. Here are some of the ways in which it can help:
Acne and Skin Irritations
Lemon balm has anti-inflammatory and antibacterial properties that make it effective in treating acne and other skin irritations. It can help to reduce redness and swelling, and prevent the growth of bacteria that can cause acne.
One way to use lemon balm for acne is to make a tea from the leaves and apply it to the affected area with a cotton ball. Another way is to mix lemon balm essential oil with a carrier oil such as coconut oil and apply it to the skin.
Wound Healing Acceleration
Lemon balm has been found to accelerate wound healing by increasing blood circulation and promoting the growth of new cells. It can also help to reduce inflammation and prevent infection.
To use lemon balm for wound healing, you can make a poultice by crushing the leaves and applying them directly to the affected area. You can also apply lemon balm essential oil to the wound after cleaning it with soap and water.
