For thousands of years, mint has been a staple in wellness and mythology, though its exact origins, potentially linked to ancient Egypt, remain a topic for scholarly debate. Today, a pressing question for health-conscious individuals is whether to choose peppermint or its sweeter, milder cousin, spearmint. While both herbs flavour everything from toothpaste to candy canes, one emerges as the clear champion for combating bloating and soothing aching muscles, and the evidence lies in its potent taste.
The Power of Peppermint's Menthol
The secret to peppermint's formidable strength is a chemical compound called menthol. This substance acts as a natural anaesthetic. While spearmint contains a mere 0.5 percent menthol, peppermint boasts a powerful concentration of 40 to 50 percent. This significant difference is what makes peppermint the more effective choice for therapeutic relief.
Fighting Bloat and Soothing Digestion
According to registered dietitian Cassandra Neal of the Hartford HealthCare Medical Group, peppermint works by relaxing stomach muscles, which reduces discomfort. She also notes it stimulates bile flow, aiding in the breakdown of fats. However, she cautions that it may worsen symptoms for those with acid reflux, GERD, or chronic gallbladder issues, and it can interact with certain medications.
Evidence shows that just two or three drops of peppermint oil can soothe symptoms of irritable bowel syndrome and help decrease gas and belching. Cara Marrs, a registered dietitian nutritionist with UCHealth Yampa Valley Medical Centre, confirms this, stating, "For some people with gastrointestinal distress such as gas, bloating and cramps, sometimes peppermint works really, really well." She adds the important caveat that it isn't for everyone, as it can cause reflux in some individuals.
Relieving Headaches and Menstrual Cramps
The benefits of peppermint extend beyond the digestive system. Experts say it can alleviate the pain and muscle tension associated with headaches. Simply rubbing a drop of peppermint oil on the forehead can provide relief. "The cooling sensation of peppermint can help improve blood flow and relax tight muscles, which can help ease headache symptoms," explains Neal.
This same method applies to menstrual cramps, by massaging a small amount into the stomach. Furthermore, a 2013 study by Iranian researchers found that peppermint oil effectively works to relax airway muscles.
Enjoying the Benefits Safely
It is crucial to never use undiluted peppermint oil, as it can cause skin rashes or irritation, and some people may be allergic. The National Capital Poison Centre advises pregnant women to avoid essential oils due to the risk of uterine contractions, particularly in the first trimester.
According to the U.K.’s National Health Service, most adults and children over 12 can safely take peppermint oil capsules, with most users experiencing only mild side effects. For those wishing to avoid the risks associated with the concentrated oil, a piping hot cup of peppermint tea offers similar soothing effects. Even a strong peppermint sweet like an Altoid can provide a dose of its beneficial properties.
