Lemon balm (Melisa): what it is useful for and how to prepare it
Lemon balm is a medicinal plant whose scientific name is Melissa officinalis, also known as lemon balm or lemon leaf, rich in phenolic compounds and flavonoids with soothing, sedative, relaxing, antispasmodic, analgesic, anti-inflammatory and antioxidant properties, which is widely used to treat various health problems, especially digestive problems, anxiety and stress.
This medicinal plant can be used in the form of teas, infusions, juices, desserts or in the form of capsules or natural extract, and can be found in health food stores, herbalists, in certain pharmacies, supermarkets, online stores and municipal markets.
What it is used for
The main benefits of lemon balm include the following:
1. Improves sleep quality
Lemon balm has phenolic compounds in its composition, such as rosmarinic acid, which has calming and sedative properties, which can be useful in combating insomnia and improving sleep quality.
Also, some studies show that drinking lemon balm tea twice a day for 15 days improves sleep in people with insomnia, and that the combination of lemon balm and valerian can help relieve restlessness and sleep disorders.
2. Combats anxiety and stress
Lemon balm helps to combat anxiety and stress by possessing rosmarinic acid in its composition, which acts by increasing the activity of neurotransmitters in the brain, such as GABA, which contribute to the body’s sense of relaxation, well-being and calmness and to the decrease of anxiety symptoms, such as agitation and nervousness.
Certain studies show that taking a single dose of lemon balm increases calmness in adults under mental stress and that ingesting 300 to 600 mg capsules of lemon balm three times a day reduces anxiety symptoms.
3. Relieves headaches
Lemon balm may also be useful in the treatment of headaches, especially if they occur as a result of stress. Because it contains rosmarinic acid and analgesic, relaxing and anti-inflammatory properties, it can help relax muscles, release tension and relax tense blood vessels, which may contribute to the relief of headaches.
4. Combats intestinal gas
Lemon balm contains citral, an essential oil that has antispasmodic and carminative action, which inhibits the production of substances responsible for increasing the contraction of the intestine and thus relieves cramping and combats the production of intestinal gas.
Some studies show that treatment with lemon balm extract can improve colic in breastfeeding babies within 1 week.
5. Relieves PMS symptoms
By possessing phenolic compounds in its composition, such as rosmarinic acid, lemon balm helps to relieve PMS (premenstrual syndrome) symptoms by increasing the activity of the neurotransmitter GABA in the brain, which improves the moodiness, nervousness and anxiety associated with PMS.
Lemon balm, because of its antispasmodic and analgesic properties, also helps to relieve the discomfort of menstrual cramps.
Also, certain studies in which lemon balm capsule has been used show that to reduce PMS symptoms, 1200 mg of this herb in capsule form should be taken daily.
6. Combats gastrointestinal problems
Lemon balm can help in the treatment of gastrointestinal problems such as indigestion, stomach pain, nausea, vomiting, gastroesophageal reflux and irritable bowel syndrome, for example, because it contains rosmarinic acid in its composition, in addition to citral, geraniol and beta-caryophyllene, which possess anti-inflammatory, antioxidant, antispasmodic and intestinal gas eliminating action, which helps to relieve the symptoms and discomfort of gastrointestinal problems.
7. Fights cold sores
Studies show that caffeic, rosmarinic and ferulic acids present in lemon balm have action against the cold sore virus by inhibiting it and preventing it from multiplying, which prevents the spread of infection, reduces healing time and contributes to the rapid effect on typical cold sore symptoms such as itching, tingling, burning, swelling and redness. For this benefit, a lip stick containing lemon balm extracts should be applied when the first symptoms are felt.
Likewise, these lemon balm acids can also inhibit the multiplication of the genital herpes virus. However, they still more human studies are needed to prove this benefit.
Watch the video below for more tips on how to fight cold sores.
8. Eliminates fungi and bacteria
Some in vitro laboratory studies show that phenolic compounds such as rosmarinic, caffeic and coumaric acid present in lemon balm are able to eliminate fungi, mainly skin fungi, such as Candida sp, and the following bacteria:
However, human studies are still needed to prove these benefits.
9. Helps in the treatment of Alzheimer’s disease
Studies show that phenolic compounds in lemon balm, such as citral, may inhibit cholinesterase, an enzyme responsible for degrading acetylcholine, which is a brain neurotransmitter important for memory. People with Alzheimer’s often have a decrease in acetylcholine, which results in memory loss and decreased learning ability.
Also, these studies indicate that taking lemon balm orally for 4 months can reduce agitation, improve reasoning and reduce symptoms of Alzheimer’s disease.
10. It has antioxidant action
Lemon balm has flavonoids and phenolic compounds in its composition, mainly rosmarinic and caffeic acids, which have antioxidant action, fighting free radicals and reducing cell damage. Therefore, lemon balm may help in the prevention of diseases associated with oxidative stress caused by free radicals, such as cardiovascular diseases. However, human studies are still needed.
How to prepare it
Lemon balm can be consumed in the form of teas, infusions or even in desserts, being easy to prepare and very tasty.
1. Lemon balm tea
To prepare lemon balm tea, it is advisable to use only its leaves, both dried and fresh, as it is the part of the plant that contains all the beneficial properties for health.
Ingredients
Mode of preparation
Add the lemon balm leaves to the boiling water, cover and let steep for a few minutes. Then strain and drink 3 to 4 cups of this tea a day.
Learn about other home remedies to relieve anxiety symptoms.
2. Lemon balm juice
Lemon balm juice can be prepared with the fresh or dried leaves, being a tasty and refreshing way to consume this medicinal plant and get its benefits.
Ingredients
How to prepare
Blend all ingredients, strain and sweeten with honey. Drink 1 to 2 glasses per day.
Possible side effects
Lemon balm is safe when consumed for up to 4 months by adults and 1 month by infants and children. However, if this medicinal plant is consumed in excessive amounts or for longer than recommended, it may cause nausea, vomiting, abdominal pain, dizziness, decreased heart rate, drowsiness, pressure drop and hyperventilation.
Who should not use it
So far, no contraindications of lemon balm were described; however, one should avoid consuming this medicinal plant if the person uses sleeping medications, as they may join its sedative effects and cause excessive drowsiness.
Lemon balm can also interfere with the effect of thyroid medications, and should be consumed, in these cases, only under medical indications.
It is also recommended that pregnant or breastfeeding women consult their obstetrician before consuming lemon balm.
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