For many, the pursuit of weight loss is a journey paved with disciplined diet and consistent exercise. However, the potential of natural supplements to provide an added boost is gaining recognition. Among these, oregano, and particularly its concentrated oil form, stands out due to its properties that may aid in fat loss, mitigate the effects of high-fat diets, and even enhance metabolism. Integrating oregano oil into a regular healthcare routine could potentially support a healthier lifestyle.
Why Oregano Oil May Help You Lose Weight
Oil of oregano is considered a weight loss aid because it may help reduce stubborn fat and counteract the adverse effects of consuming high-fat foods. A study involving mice demonstrated that those fed a high-fat diet supplemented with carvacrol (a key component of oregano oil) experienced significantly less weight and body fat gain compared to those on a similar diet without carvacrol.
Furthermore, oregano oil is rich in flavonoids, powerful antioxidants that may contribute to weight management. Research suggests that diets abundant in flavonoids are associated with reduced weight gain.
Beyond Weight Loss: Additional Health Benefits
Oregano oil has anti-inflammatory, antibacterial, antifungal, and anticancer properties. It can combat bacteria like listeria and E. coli.
Antioxidant Properties
Oregano contains a variety of antioxidant compounds, including flavonoids, phenolics, carvacrol, thymol, and tannins. Consumption of dietary flavonoids and phenolic acids has been associated with a decreased risk of chronic diseases. Antioxidants help protect the body from damage caused by free radicals, which are natural products of metabolism but may play a role in aging and developing some diseases, such as cancer and heart disease.
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Antibacterial Properties
Oregano contains flavones, a subclass of flavonoids, that offer antibacterial properties. Several studies have demonstrated the potent antibacterial effects of oregano oil, even against antibiotic-resistant strains of bacteria. In one study that tested the antibacterial effects of a range of essential oils, oregano oil was found to be the most effective at hindering bacterial growth. Its ability to protect against bacterial infection has also been shown to make topical oregano oil effective in wound treatment and healing. Oregano oil contains carvacrol, effective against Staphylococcus aureus, a leading cause of foodborne illness. Researchers have also found that the herbal oil can be effective in treating small intestinal bacterial overgrowth (SIBO), a digestive condition.
Antiviral Properties
The antioxidants carvacrol and thymol may also have antiviral properties to protect your body from viruses like norovirus and herpes simplex virus.
Anti-Inflammatory Effects
Inflammation can contribute to conditions like diabetes and heart disease. Oregano oil has anti-inflammatory effects. One study showed that oregano essential oil significantly reduced skin inflammation. Carvacrol prevented obesity by affecting the genes involved in inflammation in one study on mice. In another animal study, the compound reduced swelling.
Stress Management
Studies show a connection between oregano and its ability to improve anxiety and depression.
Gut Health
Oregano tea may come with potential antimicrobial and antioxidant benefits, supporting digestion by stimulating digestive juices that help break down food more efficiently. It’s also considered an anti-spasmodic, which means it helps relax the muscles of the digestive system, helpful for digestion. Oregano tea may also help relieve bloating and gas - and help maintain healthy gut bacteria.
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Diabetes Prevention
Oregano may help manage diabetes and even prevent the disease.
Anti-Cancer Properties
As the antioxidants found in oregano have the potential to fight free radicals, there have been questions around whether the herb could have anti-cancer properties. Initial research shows some promise.
Digestive Health
Oil of oregano is commonly used to treat digestive problems like belly cramps, bloating, and irritable bowel syndrome. Carvacrol is effective against types of bacteria that cause digestive discomfort.
Fights Fungal Infections
Thymol works against toenail fungus. Oregano essential oil is effective against the development of Candida infections.
Oregano Oil and Colds
People with upper respiratory viruses who used a spray that contained oregano oil and other herbal ingredients felt better 20 minutes later. In lab tests, carvacrol interfered with some human and animal viruses.
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Ways to Incorporate Oregano Oil into Your Routine
For those interested in exploring the benefits of oregano oil, there are several ways to include it in your daily life. A simple method is to add a drop of oregano oil to a cup of green or oolong tea, known for their metabolism-boosting and fat-burning properties.
It is important to distinguish between oregano oil and oregano essential oil. Essential oil is highly concentrated and not intended for human consumption, while oregano oil is generally safe for ingestion when properly diluted.
Choosing a Quality Product
When selecting an oregano oil, it's essential to opt for a reputable brand that offers a high-quality, food-grade product. Healthy Health oil is 100% organic and ECO certified Food Grade oregano oil that comes from the wild grown variety of oregano, Origanum Vulgare, found only in the mountains of Turkey. This species offers a blend of compounds that work together synergistically. The oil is steam distilled and concentrated.
Potential Side Effects and Precautions
While oregano is generally safe to consume in food, it’s not recommended as a supplement or as a tea if you’re pregnant or nursing. Oregano oil, essential oil and supplement side effects may include:
- An increased risk of bleeding: It can affect or slow down how your blood clots.
- Interference with mineral absorption: If you have a vitamin or mineral deficiency (say, you’re low in iron), it can interfere with and prevent your body from absorbing those vital minerals.
- Reduced blood sugar levels: Oregano has compounds that inhibit some enzymes involved in blood sugar regulation. It may also interact with diabetes medications.
- An allergic reaction: Some people may experience an allergic reaction when oregano essential oil is applied to skin.
Because oregano can interfere with your blood clotting, you should stop taking it 2 weeks before any scheduled surgery.
How to Make Your Own Oil of Oregano at Home
Oil of oregano can be purchased at just about any grocery or health food store. It’s also common for people to make it at home by blending oregano leaves with olive oil or another oil of your choice. To prepare your own oil of oregano at home, follow these steps:
- Wash and chop your oregano leaves.
- Place them in a clear jar, then add warmed oil and stir.
- Seal the jar and keep it in a cool, dark place for up to 2 weeks, giving the jar a shake every day or so.
- After 2 weeks, strain the oil and discard the leaves. Seal and refrigerate the now-infused oil of oregano and use it as desired.
Important Considerations
The FDA says oregano oil is "generally recognized as safe" as a food product. Read labels carefully and follow the recommended oregano oil dose on the packaging. Be aware that the label might not accurately reflect what's in the product.
If you're using it on your skin, avoid anything stronger than 1 percent concentration.
If you're allergic to basil, hyssop, lavender, marjoram, mint, or sage, you might also be allergic to oregano because they're from the same plant family.
Dosage and Usage
Oregano oil is available in capsules and liquid form. The strength of each oil may vary, so it is important to follow the manufacturer’s instructions or work with a qualified healthcare practitioner to determine the safest dose.
People who do not enjoy the taste of oregano should choose the capsules, which they can swallow without tasting the oil.
To use oregano oil topically for skin issues, dilute one or two drops into a teaspoon of carrier oil in the palm of your hand. A person can then apply this mixture directly to the skin.