Lemon balm is generally accepted as a plant that may assist in losing weight because of its reputed healthy effects. While lemon balm does not directly cause weight loss, it contributes indirectly to good health.
Importantly, whilst it may supplement a holistic, weight-loss approach, lemon balm must not be regarded as a mainstay but rather a complementary remedy to be combined with other ways synonymous with a healthy diet, exercising, and lifestyle changes.
What is lemon balm?
Lemon balm is a perennial herb belonging to the mint family, originating from Europe, North Africa, and West Asia. Its aromatic lemon-scented leaves are cultivated for use in kitchens, medicine, or ornamental purposes.
Medicinal Uses:
Lemon balm is calming and is thus prescribed to relieve chilly and nervous stress, anxiety, and insomnia, in herbal medicine. It often is used for the treatment of indigestion and topically for cold sores.
Culinary Uses: Fresh leaves are used to flavor teas, salads, desserts, and drinks.
Others: The essential oil is used in aromatherapy for relaxation.
Active Ingredients:
Active ingredients in the plant are compounds like rosmarinic acid, flavonoids, and certain essential oils (citral and citronellal) that account for the medicinal effect.
Does lemon balm promote weight loss?
Lemon balm can’t directly help you lose weight but can indirectly assist with weight management. Here’s how:
- Reduced stress levels.
Stress can lead to overeating, sometimes with cravings for unhealthy stuff.
Lemon balm is known for the calming effects it had, with all its promises to mitigate stress or emotional eating.
Research has shown that lemon balm effectively lowers cortisol secretion in humans. Cortisol is the hormone implicated in weight gain in humans.
- Increased Digestion
Lemon balm is commonly used for the treatment of bloating and indigestion; digestive disorders in general. A well-functioning digestive system is then enabled for nutrient absorption as well as the burning of fats to play its very important role in obtaining a healthy body weight.
- Sleeping Aid
Bad sleeping habits lead to weight gain and hinder other weight loss efforts. Lemon Balm, combined with other relaxing herbs, has been shown to promote better sleep quality as an indirect aid to weight management.
- Appetite Control
No evidence exists that lemon balm suppresses appetite. However, due to its stress-relieving capabilities, it can in some way decrease cravings for snacks or emotional eating episodes.
Potential Benefits Of Lemon Balm
The Possible Effects of Lemon Balm
Possible Benefits of Lemon Balm
(Melissa officinalis)
Lemon balm is a medicinal herb thought to have numerous health benefits. Here are some of the most paramount effects attributed to it:
- Stress and Anxiety Relief
Calming effects of lemon balm have been known for hundreds of years.
Potential help in relaxation and mitigation of stress, anxiety, and restlessness.
Studies suggest a reduction of cortisol levels and an improved mood.
- Improved Sleep Quality
Often used as a natural treatment of insomnia or irregular sleep.
After Combining with any other calming herbs (such as valerian root), herbalists use them to enhance sleep duration and quality.
- Digestive Health
Lemon balm is thought to assist with bloating, gas, and indigestion because of its antispasmodic properties.
Other mild GI ailments such as IBS.
- Cognitive Functions and Focus
Believed to aid in concentration, memory, and cognitive performance. May help to make one feel more alert while reducing free-floating mental fatigue at the same time.
- Antioxidant Activity
Lemon balm is rich in antioxidants, such as rosmarinic acid, and it can help your system fight off free radicals
Oxidative damage to cells and thus, general health can be protected. - Enhances the Immune System
It has antiviral properties against certain viruses like HSV and acts in the body.
It works to reduce inflammation in the body leading to regeneration and paving the way for recovery.
7. It is Important for Cardiovascular Health Developed
There are some indications that melissa use may reduce blood pressure and heart rate, particularly in stress-induced situations.
This sedative effect on the nervous system might help to protect the heart.
- Hormone Balance
Can potentially bring the menstrual cycle into order and relieving the symptoms of PMS, cramping, and mood swings.
The relaxation potentially helps with hormonal health.
- The Skin Is Higher
This useful property of lemon balm is great for treatment of acne, cold sores, and skin irritations of minor proportions.
Upon application, it creates a soothing balm and decreases redness and inflamed lesions.
10.Weight Management Support
Like lemon balm, for instance, it is not a slimming herb; however, it may play a key role in achieving this goal since it intervenes in stress inhibition, helps digestion, and induces desirable sleeping patterns.
Good sleep.
- Analgesics used for reduction of pain
They are used to solve problems of pain from headaches, migraines, and myoneural discomfort, especially when they are stressed or nervous.
How to Lose Weight Safely
If an individual intends to lose weight safely and healthily, he/she will have to effect lifestyle changes that can be long-lasting and healthy, rather than provide a long-term fix to the problem.
Here’s how you can significantly and safely lose that excess fat:
- Be Realistic With Expectations
One to two pounds a week is considered a realistic and sustainable rate of weight loss, depending on the goal in mind.
Improvement in your holistic health, instead of just maintaining an eye on that scale.
- Make a Caloric Deficit
Eat less and/or burn calories, thus creating The Total Daily Energy Expenditure (TDEE)calculator can be used to calculate your requirements. Create a deficit of 500-750 calories daily to allow for safe weight loss.
- Eat a Well-Balanced Diet
Whole Foods: fruits, vegetables, lean proteins, whole grains, and healthy fats.
Minimize Processed Foods: think, no sugar, no refined carbohydrates, very low-calorie snacks.
Lessen Portion Sizes: Set a portion-size limit: a small plate, or a measuring cup.
Drink Lots of Water: Water can provide excellent hydration support for your metabolism.
- Get Exercising Regularly
At least 150 minutes of moderate-intensity exercise (or 75 minutes of vigorous activity) each week.
Combine aerobic or cardio workouts with strength training to promote muscle building and boost metabolism.
How to Use Lemon Balm to Lose Weight
Using lemon balm:
Tea: A soothing beverage, prepared by steeping the leaves, fresh or dried.
Tinctures and extracts: Concentrated forms for relief.
Capsules: Convenient for daily use.
Topical use: Applying creams or essential oils onto the skin assures benefits.
Potential Side Effects and Precautions
Though lemon balm is considered safe for most when used under appropriate conditions, it has certain effects and precautions to be mindful of.
Potential side effects
Mild gastric disturbances:
Certain people with higher sensitivity may report nausea, bloating, or stomach pain after lemon balm intake.
Drowsiness:
Lemon balm is a sedative that can cause drowsiness or sleepiness, especially if one is heavily dosed.
Allergic Reactions:
Allergic reactions can happen, but these are very rare. The onset is often characterized by skin irritation, itching, or swelling after topical application or an ingestion.
Headaches or lightheadedness:
In sensitive persons, headaches or dizziness rarely occur after taking lemon balm.
General Precautions
Dosage:
Take no more than the dosage recommended on the label or prescribed by a health professional.
Duration of Use:
High doses should not be taken in the long term without medical advice.
Who Should Avoid Lemon Balm:
Individuals with hypothyroidism or other thyroid disorders without clearance concerning use, individuals taking sedativess, or anxiety or sleep-inducing medications, and those who are allergic to any member of the mint family (Lamiaceae).
