6 Keys

To Immune System Health

 Copyright Information

Kate Brown Healing Essentials 2020 Edition All Rights Reserved

Copyright © by Kate Brown Healing Essentials

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Email: katebrownhealingessentials@gmail.com

Website: www.KateBrownHealingEssentials.com
 Disclaimer

Content presented in this book including graphics, images, and

material is offered on an informational basis only and has not
been evaluated by the FDA or any other government agency. No
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with the use of any of this information. Please seek the advice
of a more holistically orientated medical professional who may
or may not be familiar with essential oil usage.
Opinions expressed in this book are solely the views or opinions
of Kate Brown CCA and Kate Brown Healing Essentials, LLC.
We do not endorse, are not responsible for, and make no
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 Contents
6 Keys to Immune Health

05
INTRODUCTION
13
KEY #1: FOOD

20
KEY #2: WATER
28
KEY #3: SLEEP

35
KEY #4: AVOID
42
KEY #5: EXERCISE
PETROCHEMICALS

49
KEY #6: LOWER STRESS
57
6 GUIDES TO SUCCEED
WITH YOUR PLAN

59
RESOURCES
 Introduction

We all can build a better immune system. Now is the best time
to consider making changes to enhance our body’s natural ability to
stay healthy. Maybe you are already doing things to support your
body’s response to viruses, stress and other invaders. Hopefully, this
will give you some good reminders and some Essential Oil tips to keep
you at the top of your game.

If you are like me, you probably make an effort to do the right things,
but sometimes you forget, you get lazy, you get busy or you get
tempted. I need to remind myself regularly how important it is to
keep these six habits in place - every day. And when I falter one day,
to get up and start again the next.

Or maybe you are new to looking at your health from a more natural
perspective. Perhaps you have never considered what it takes to
build a healthy immune system. That was me 15 years ago. This book
will provide you with some key steps to get headed in the right
direction to improve your well-being every day. We do better when
we know better.
 Quality

The #1 factor in using essential oils safely is the quality of the

essential oils you are using. Knowing the answers to these questions
will help you choose a quality essential oil brand:

Are they pure, genuine essential oils?

What are the testing procedures?

Does the company only do in-house testing?

 Quality

There is little regulation when it comes to essential oil labeling. Some

things to consider about labels include:

Avoid the use of any essential oils that are labeled as fragrance,
food or cosmetic quality.

Oils do not have a grading system. Any labels that indicate they do
refer to in-house grading.

Pure and genuine don’t really mean anything on a label.

Is the botanical name, country of origin, genus, species, and

chemotype right?
Many essential oils are costly to produce and in relatively short
supply. Seeing oils that are priced well below the market price is an
indication they are adulterated, synthetic and/or low quality.
 Safety
Here are some considerations for safe use:

Essentials can be used neat or diluted.

Neat is the use of a full-strength oil.

Diluted is using a base product and can help to manage safe use.

 Base products may include:

Carrier oils, ointments, salves, lotions, hydrosols, water, etc.

Made only from natural non-synthetic ingredients.

 Carrier oils are the most common base product used to dilute
essential oils. Common carrier oils include:

Jojoba, Almond, Hazelnut, Grapeseed, Olive, Rose Hips.

Using less oil more frequently may be beneficial.

Use caution around any mucous membranes, ears, eyes and

genitals.

Do not use in ear canals.

 Safety

Do not use water if there is any stinging burning, redness, or

rashes.

Water will drive the essential oils deeper into the body
and may increase the reaction.

Apply a carrier oil over the affected area to decrease any

stinging or irritation

Dilution with a carrier oil may decrease chance of reaction

Do not use essential oils and topical petrochemical or synthetic

products together – See Key 4 for more details.

 Bioaccumulation from these products may still be in the fatty

layer of the skin long after you have discontinued use.

 Essential oils may drive toxins and synthetics out of the

body, possibly creating a reaction.
 Safety
 Oils to avoid when going in direct sunlight:

 Citrus Oils

 Angelica

 Lemongrass

Use caution with allergies.

Many people with allergies have a greater sensitivity to

essential oils.

 Babies, elderly, those with chronic physical conditions, emotional

and behavioral issues and frequent medication use are all elements
to be considered in determining proper dilution and which oils to
use.

 Higher dilution and gentle oils may be necessary.

Use caution during pregnancy, especially early on, as many oils

have diuretic properties.

Inhalation is the safest method.

 Safety

Essential oils that may be irritating to the skin and should always be
used diluted include:
Oregano
Thyme
Basil
Clove
Cinnamon Bark
Lemongrass
Melissa

Oils that should be used with caution, or not at all, when there are
uncontrolled seizures and/or high fevers include:

Hyssop

Sage

Fennel

Keep out the reach of the animals and children.

 Safety

For more information about safety and chemistry, consider the

Certification for Aromatherapy Programs I teach for Institute for
Spiritual Healing & Aromatherapy.

Find out more at www.ishahealing.com

1st Key - Food

1
 1st Key - Food

The importance of eating whole, natural foods is crucial to keeping

the immune system functioning at its optimal level. Think about food
that occurs in nature. Food that is grown without pesticides is best,
so look for organic, natural food whenever possible.
So much food that is available is ‘franken” food. It is filled with
synthetic and highly processed ingredients. Processed sugar has been
shown to be as addictive as drugs like cocaine and heroin. Avoiding
food with processed sugar is key to keeping our immune system in
good shape.
Artificial sweeteners may be more dangerous than processed sugars
to our immune system. They are intensely sweet which makes it
difficult to taste naturally occurring flavors from fruit. This limits our
tolerance for more complex flavors, like those that come from
vegetables, and makes us crave sugary foods. Finally, there are
multiple studies regarding their lack of safety.
Many of these ingredients are what are called Xenoestrogens. These
are industrial-made, synthetic ingredients that are in many of the
processed foods on the market. Xenoestrogens are a leading cause of
estrogen dominance in women, men and children. Too much
estrogen can disrupt our entire endocrine system. This will be
discussed in the Petrochemical section as these are very common in
personal care and cleaning products. According to a study published
in the journal, Chemical Research in Toxicology, 31 substances added
to food for the purpose of preservation, coloring, texture and flavor
have potential estrogenic effects.
 1st Key - Food

Top sources of Xenoestrogen in foods:

Commercially-raised meat
Tap water
Food wrapped in plastic
Anything grown with pesticides and insecticides
Artificial ingredients like MSG and artificial sweeteners
Soy protein and soy protein isolates

Tips for Healthy Eating:

Eating fruit is the best source of sugar
Avoid artificial and processed foods and ingredients
Eat lots of organic fruits and vegetables
Consider making natural whole food choices 80% or more of your
diet
 Essential Oils for 1st Key

Using essential oils in our food can be a great way to spice up our
food as well as incorporate healthy ingredients. Essential oils are very
concentrated; when we use them in foods, use them sparingly. Often
dipping a toothpick into the oil bottle and adding to food is enough to
flavor a dish. Since heat destroys the therapeutic quality of essential
oils, adding them at the end of the cooking process is best.
Essential oils are great to spiff up salad dressings, homemade
condiments and dips – many commercially prepared condiments are
filled with sugars and petrochemicals. There are many recipes out
there to help you cook with essential oils. One of the advantages of
using essential oils in your food is it will smell great, which improves
the taste and your appetite. Here are some options to consider for
cooking:
Season with Phenols
Phenols are great to stimulate the immune system. Essential oils high
in phenols are strong, so a little bit goes a long way. They can really
help make a flavorful, fresh-tasting dish. Phenols great for cooking
include:
Oregano
Thyme
Basil
Clove
Peppermint
 Essential Oils for 1st Key

Spicy Oils for Flavor

Essential oils that come from spices make a wonderful addition to the
kitchen. They taste fresh and natural and can enhance many dishes.
Spicy oils include:
Cumin
Parsley
Caraway
Rosemary
Black Pepper
Cardamom
Ginger

Remember you can only use essential oils that are labeled as dietary
supplements in your cooking. Make sure you have done your due
diligence about the quality of your oils.
 Recipes for 1st Key

You can find many good recipes using essential oils in food on the
internet. Here are a couple simple healthy recipes that are really
enhanced by adding essential oils.

Easy Summer Vinaigrette

1/3 cup extra virgin olive oil
3/4 cup Bragg’s organic apple cider vinegar
2 cloves garlic, minced
1/3 cup honey mustard
1/4 cup honey
2 teaspoons Dijon mustard
1/2 teaspoon salt with maybe a sprinkle or two more to taste
1 teaspoon black pepper
3 drops Lemongrass essential oil*
4 drops Dill essential oil*

Mix all ingredients in a quart-sized jar and shake well. Refrigerate for
several hours or overnight. Makes one-pint dressing

* Essential oils need to be labeled as dietary supplements

 Recipes for 1st Key

Homemade Lemon-Lime Guacamole

•2 large ripe avocados (seeded and mashed)
•1 cup red onion (finely chopped)
•2 cloves garlic (crushed)
•2 drops Lemon essential oil*
•2 drops Lime essential oil*
•1 small Roma tomato (diced)
•2 Tbsp fresh cilantro leaves (finely chopped)
•2 Tbsp sour cream (optional)
•Salt to taste
Instructions
1. Add avocado flesh to small mixing bowl and smash with a fork.
Mix in the red onion, crushed garlic, lemon essential oil, lime
essential oil, diced tomatoes, chopped cilantro, sour cream and
salt to taste.
2. Add more lemon and/or lime essential oil, 1 drop at a time, to
taste.
3. Serve with tortilla chips.

* Essential oils need to be labeled as dietary supplements

2nd Key - Water

2
 2nd Key - Water

Drinking an appropriate amount of clean water is extremely

important to almost all bodily functions. Our bodies are made up of
up to 60% water and our brains up to 73%. Dehydration is one of the
biggest issues many people face every day and one of the most easily
avoidable in places in the world where water is readily available. As
we age, we have a lower level of water in our bodies, and dehydration
becomes more prevalent.

“Fatigue, muscle cramps, headaches and confusion

are symptoms of dehydration that we often overlook.”
Drinking water has health benefits like boosting metabolism. Drinking
water 30 minutes before eating can reduce caloric intake. It can help
reduce incidents of constipation, kidney stones and acne.
Increase your water intake during times of excessive sweating. This
can happen during exercise, hot humid weather, fever, vomiting or
diarrhea and pregnancy.
 2nd Key - Water

Avoid drinks with sugar, high fructose corn syrup and artificial
sweeteners. Diet pop, pop, energy drinks and artificially flavored
juices are hard on our systems. Drinking between 1/3- ½ ounce of
water per pound of weight is an appropriate amount for many
people. Drinking up to ½ ounce of water for each pound we weigh
can be helpful for losing weight. Build up slowly if you aren’t drinking
much water now.

Tips for Healthy Water Intake:

Avoid sugary drinks, including high fructose corn syrup and artificial
sweeteners
Build up to drinking 1⁄3 or 1⁄2 oz of clean clear water for every
pound of body weight
Even mild dehydration can affect our brain and other physical
functions
Drink a glass of water first thing in the morning to rehydrate the
body after sleep.
 Essential Oils for 2nd Key

Putting essential oils in liquids has long been a source of controversy.

However, for many people, essential oils are a safe, healthy flavor
additive that helps them to drink more water daily. It is always a
personal choice to add essential oils to beverages. If you choose to
do so, start slowly – 1 drop once a day in at least 8 ounces. Only use
essential oils labeled as dietary supplements.
Remember oil and water don’t stay mixed. Adding a drop of oil to an
emulsifier like honey and then putting it your water or herbal tea can
be a way to help keep it suspended in your beverage. Shake regularly
while drinking water with oil in it. Always use an oil-safe container.
Most plastic is not acceptable. Stick to glass or BPA-free stainless
steel.
 Essential Oils for 2nd Key

Here are some options to consider if you want to use essential oils in
your water:

Citrus Options:

Orange – helps to ease sore throat

Lemon – very alkalizing to the system

Grapefruit – may help support weight loss

Tangerine – assist healthy lymphatic function

Bergamot – aids digestion

Lime – supports immune health

Peppermint – for midafternoon sugar cravings

Spearmint – helps settle stomach upset

Lavender – calming and balancing

Rose – very potent but great to raise your vibrational frequency

Frankincense – immune stimulant

 Recipes for 2nd Key

There are many options to use essential oils in your drinks. You can
be creative. Here are a couple of recipes to get you started.

Strawberry Chamomile Grapefruit Juice

Servings: 4–6 | Time: 10 minutes active | Difficulty: Easy
Ingredients:
3/4 cup (180 ml) water
1/3 cup (80 ml) honey
2–3 drops Roman chamomile essential oil (you can substitute this
with a citrus oil if desired)*
Juice of 2 fresh grapefruits (about 12–16 oz.)
1 lb. (450 g) fresh strawberries, sliced
Sparkling water
Crushed ice

*Only use Essential Oils labeled as dietary supplements

 Recipes for 2nd Key

Instructions:
1. In a small saucepan, bring water and honey to boil and simmer for
1 minute. Remove from heat and allow to cool. Once cool, stir in
the essential oil.
2. Divide sliced strawberries and grapefruit juice among 4–6 glasses.
Using the back of a spoon, gently press the strawberries against
the side of the glass to help release their juice.
3. Add 2–4 Tbsp. (30–60 ml) of the chamomile-honey syrup to each
glass and stir in.
4. Fill the remainder of each glass with crushed ice and sparkling
water.
5. Taste, then add more chamomile-honey syrup if desired.
 Recipes for 2nd Key

ESSENTIAL OIL DETOX WATER RECIPE

Ingredients:
1 dropperful Liquid Stevia, Plain or Flavored
10 drops lemon essential oil*
10 drops grapefruit essential oil*
1 tsp. lime or lemon juice, freshly squeezed
1 Tbsp. apple cider vinegar
1 Gallon purified water
Instructions
1. Add the stevia, ACV, and desired essential oils to the jug.
2. Top it all off with clean, pure drinking water.
3. This concentrate becomes the base for your drinking water each
day. Dilute it further by using one-quart concentrate per gallon
of drinking water.
4. Drink 2-3 glasses per day.
Notes:
Post-Workout Refreshing Variation - Add electrolyte powder to the
water mixture for a post-workout refreshment. This is a great option
when you've been sweating it out to some of your favorite exercises!
Personally, I make it without the Stevia.
* Only use Essential Oils labeled as dietary supplements
3rd Key - Sleep

3
 3rd Key - Sleep

One of the most common ways to get a crack in our immune system is
lack of quality sleep. Our bodies heal as we sleep and it important to
allow that process enough time to happen every day. Sufficient sleep
is needed daily for natural healing to take place.
Studies show we are more likely to get a virus when there is a lack of
quality sleep. Sleep deprivation reduces the production of certain
cytokines that are protective to our immune system. Long-term lack
of sleep can contribute to obesity, diabetes and cardiovascular
disease.
“Seven to eight hours of sleep are necessary for
most people to stay healthy.”
If you are unable to sleep this long during the night, try getting naps
to make up the deficit.

Tips for Healthy Sleeping:

Avoid caffeinated drinks and foods.
Stick to a consistent sleep schedule as much as possible – same
time to bed and same time up in the morning.
Turn off your screens – phones, computers and TVs are all
disruptive to our sleep. If possible, turn them off 30-60 minutes
before bedtime.
Being asleep before 10 pm can be restorative to our adrenal glands,
which can help deal with stress.
 Essential Oils for 3rd Key

Knowing the reason you aren’t sleeping is important in addressing

your essential oils for sleep. Reasons for not sleeping might including
anxiety, worry, mind chatter, hormone imbalance, pain and disruptive
sleep patterns. Essential oils will be more effective if you use the
ones targeted for the root issue behind your lack of sleep.

Essential oils that help with relaxation for anxiety, worry, and mind
chatter include:
Valerian – improves sleep quality and helps you fall asleep faster
Vetiver – improves breathing and reduces anxiety during sleep
Marjoram – helps quiet the brain and nervous system activity
Cedarwood – soothing and sedating

Essential oils for hormonal balance:

Clary Sage – may reduce stress hormones to prepare body for sleep
Blue Spruce – can increase testosterone; higher testosterone
happens during the sleep cycle
Geranium – helpful for depression and anxiety-based sleep
disruption brought on by hormone imbalance
Lavender – reduces the emotional and physical symptoms of stress
brought on by hormone imbalance
 Essential Oils for 3rd Key

Essential oils to reduce pain during sleep:

Helichrysum – effective pain reliever that promotes relaxation
Wintergreen – analgesic, anti-inflammatory and induces relaxation
Balsam Fir – soothes sore muscles and promotes relaxation

Essential oils to help with sleep disruption – Circadian rhythm issues:

Basil – may reduce cortisol levels and regulate blood sugar
Sandalwood – sedative effect, reduces wakefulness

How to use essential oils for sleep:

Diffuser - choose one that you can turn off the light, has a quiet
motor, and lasts at least 8 hours
On the bottom of your feet. This is especially good when you don't
care for the scent of a particular oil
VitaFlex or reflexology points
 Can work pain points and/or hormone points.
See chart in back of book
Create a linen spray - use one or more of the oils that fit your issues
 Spray your sheets and pillowcases
 Put the same combination on your dryer balls so the scent is
really permeated into the fabric
 Recipes for 3rd Key

Stop the Monkey Mind - Sleep Recipe

2 drops Valerian
3 drops Lavender
4 drops Cedarwood
3 drops Orange
Instructions for application methods:
1. Mix oils in 10 ml Rollerball and fill with carrier oil
• Place on brainstem, feet, pulse points
2. Use in a water-based diffuser
• Do not use carrier oil in a diffuser – essential oils only
• May reduce # of drops so it is less intense during sleep
3. Triple the recipe and put in a 1-ounce spray bottle to create a
linen spray
 Recipes for 3rd Key

Sleep without Pain Blend

3 drops Fir
5 drops Helichrysum
2 drops Wintergreen
3 drops Clove
4 drops Copaiba
Instructions:
1. Mix oils in 1 oz flip top bottle
2. Fill bottle with carrier oil – Arnica or Tamanu are good choices
3. Massage onto the affected areas, brainstem and/or Reflexology or
VitaFlex points on the feet
 Expand Your Learning

Essential Oils can support a variety of conditions, even Menopause!

Suffering from any of the typical symptoms? Dive into this in-depth
course to strengthen your health and well-being.

ENROLL
https://www.katebrownhealingessentials.com/OnlineCourses

Copyright ©2020 Kate Brown Healing Essentials

4th Key - Petrochemicals

4
4th Key - Avoid Petrochemicals

“Avoiding products with petrochemicals

in them isn’t always easy.”

Most commercial products are heavily laden with them.

These products include:
Facial care products
Hair products
Cleaning products
Carpeting
Plastic containers
Dyes
Contact lenses
Pharmaceuticals
Skin is our largest organ and when we use products with toxins,
petrochemicals and artificial ingredients we absorb some of them into
our skin. We can also inhale petrochemicals when using them, and
they enter our body and brain through our nose and mouth. We put
a heavy load on our internal organs, especially our livers and kidneys,
when we absorb them and breathe them in.
4th Key - Avoid Petrochemicals

Many of these products are heavily laden with Xenoestrogens,

creating estrogen dominance. Estrogen dominance is a fast becoming
an epidemic. It is affecting children as well as adults of both sexes.
Symptoms of estrogen dominance include:
Decreased sex drive
Headaches
Hair loss
Thyroid dysfunction
Foggy thinking
Menstrual cycle disruption
Insomnia
Many of the products that are full of petrochemicals and
Xenoestrogens can be replaced with products made with essential oils
and plant-based products.

Tips for Avoiding Petrochemicals:

Substitute essential oil, plant-based products for petrochemical-
laden products
If you wouldn’t put in your body, don’t put it on your body
Be aware of the ingredients in all the products you use in your
home
 Essential Oils for 4th Key

Eliminating petrochemicals is probably the easiest thing to do with

essential oils. Essential oil-based products make great replacements
for all types of petrochemical products in your home. There are many
choices available. Here are a few to get you started:

Essential Oil options for Personal Care Products

Frankincense – astringent, reduces appearance of wrinkles,
stimulates growth of new skin cells
Lavender – heals skin wounds and burns, detoxifies skin
Rose – reduces redness and calms the skin, may stimulate
collagen, helpful with rosacea
Geranium – eliminates dead skin cells, tightens skin, reduces
signs of aging
Copaiba – soothes irritation, anti-inflammatory, good for all skin
types, reduces acne
 Essential Oils for 4th Key

Essential Oils for Cleaning Products

Lemon – antiseptic, purifies the air, deodorizer, removes
adhesives
Cedarwood – combats fungus and bacteria, keeps the bugs away
Citronella – reduces spread of airborne bacteria, repels insects,
deodorizes
Eucalyptus – removes grease and adhesives, kills dust mites,
prevents and removes mold
Rosemary – prevents growth of fungus, disinfectant, fights
bacteria, helps with allergies

There are so many recipes and options for personal care and cleaning
products made with essential oils. You will be amazed at how good
your home will smell and feel and how healthy your skin and hair will
become!
 Recipes for 4th Key

There are many options for replacing toxic commercial products with
those created from essential oils. Here are a couple of recipes to get
started:
Good basic cleaning recipe
In a 16 oz spray bottle add:
10 drops Lemon
5 drops Rosemary
10 drops Eucalyptus
5 drops of Cedarwood
Mix oils together
Option – Add an emulsifier - ½ teaspoon of plant-based
cleaner or bath gel – mix with oils
Add ¼ cup white vinegar
Fill with water
Shake before using
I suggest using a BPA free stainless steel or glass bottle.
 Recipes for 4th Key

Facial Care Serum with Natural Sun Protection

 3 drops Myrrh
 3 drops Helichrysum
 8 drops Carrot Seed
 2 drops Frankincense
 2 drops Rose
 Mix oils in 100 ml bottle (3.5 oz)
 Fill with carrier oil
 Red raspberry seed has very good SPF but is expensive
 Avocado is a good choice – important to get unrefined
 Use light layer on the face and neck 2x daily
Fifth Key - Exercise

5
 5th Key - Exercise

Get 30 minutes of exercise every day, if possible. Exercise is

important for our bodies to stay healthy. The benefits of exercise
include:
Reduces cardiovascular disease – remember the heart is a
muscle
Improves mood – helpful for anxiety and depression as well as
mood imbalance
Strengthens bones and muscles as well as slowing bone loss
Promotes sleep quantity and quality
Enhances longevity
Increases low sex drive
Manages blood sugar and insulin levels
Helps to control weight
Finding exercises you enjoy can be helpful in creating a routine that
works for you. For some people this means consistency; for others
this means mixing it up. Exercise activities that provide cardiovascular
and strength training can be helpful to provide the most benefit
 5th Key - Exercise

Get your exercise outside when you can. Getting sunlight is crucial for
maintaining an adequate level of Vitamin D. Vitamin D is a key
component to healthy immunity. There are multiple studies
indicating low Vitamin D levels are associated with chronic and acute
diseases. If you are using sunscreen, make sure you are using a
healthy product.

Tips for Exercise

30 minutes every day
Find activities you enjoy
Get out in the sun
Movement supports healthy lymphatic and cardiovascular
systems
 Essential Oils for 5th Key

Using essential oils can be helpful to support areas that flare up

during exercise. Consider using essential oils prior to working out to
avoid the buildup of inflammation and reduce post-workout
stress. Use your essential oils after exercise to help support sore and
aching muscles.
One of the hardest things about working out for many people is
actually getting to the gym. Many essential oils can be helpful to
support focus and motivation. They can also assist in getting us up
and going. Plus, they can promote better performance while working
out. This may include moving faster and performing at an optimal
level for longer periods.
 Essential Oils for 5th Key

Here are a essential oils can be supportive during exercise:

Essential Oils for Inflammation Support
Copaiba – analgesic, anti-inflammatory, eliminates joint pain
Wintergreen – helps back and joint pain, analgesic
Clove – warming, analgesic, anti-inflammatory, maintains healthy
circulation
Peppermint – cooling, relieves muscle aches and pains,
penetrating
Essential Oils Support 5th Key

Essential Oils for Focus and Motivation

Peppermint – prevents fatigue, improves exercise performance
Rosemary – helps with focus and motivation, stimulating to the
brain and autonomic nervous system
Pine – boosts energy and metabolism, reduces stress
Lemon – uplifting, mood enhancing, energizing
 Recipes for 5th Key

There are many choices for using essential oils as a part of your
workout routine. Here are a couple to get you moving:
Pre-Workout Massage Blend
5 drops Copaiba
10 drops Peppermint
3 drops Black Spruce
3 drops Wintergreen
Mix oils in 1 oz flip bottle and fill with carrier oil (Arnica, jojoba
are good choices).
Massage on areas of concern 15-20 minutes prior to workout
Can also be used post-workout

Keep the Focus Inhaler Recipe

3 drops Peppermint
5 drops Rosemary
3 drops Lemon
2 drops Basil
Mix oils in glass bowl
Soak wick until all oils are absorbed
Keep with you to inhale before and during workout
Sixth Key - Lower Stress

6
 6th Key – Lower Stress

Emotional and psychological tension can be damaging to our bodies,

especially our immune system. Stress also acts as a prime promoter
of acid formation in the body which creates an environment in which
it is easier for disease to take hold.
Stress can create many symptoms in our physical bodies, including the
suppression of our immune system.
Some of these symptoms include:
Low energy and fatigue
Headaches
Digestive symptoms including upset stomach, nausea, diarrhea,
constipation
Insomnia
Loss of sex drive
Colds and infections
Muscle aches
 6th Key – Lower Stress

Stress also has a detrimental effect on our mental abilities. These

symptoms include:
Racing thoughts
Forgetfulness
Poor judgement
Inability to focus
Worrying endlessly
Stress can promote adverse behavioral issues, such as changes in
appetite, procrastination, addictive behavior (use of alcohol, drugs,
etc.) and nervous ticks such as nail biting.
 6th Key – Lower Stress

Finding ways to combat stress is integral to creating a healthy immune

system. The Five other keys – Food, Water, Sleep, Avoiding
Petrochemicals and Exercise - are all great ways to combat stress.
Other ways to manage stress include:
Relaxation techniques like meditation, prayer
Talking to someone
Getting energy or body work
Journaling
Learning to say no to things that don’t bring you joy

Tips for Dealing with Stress

Follow the other 5 Keys
Recognize the source of stress and make changes
Find coping mechanisms that work for you
Reduce the things in your life that don’t bring you joy
 Essential Oils for 6th Key

Essential oils can be a great tool for managing stress. They can be
useful in dealing with physical, emotional and mental stress. Essential
oils affect the body’s chemical and energy systems.

Essential Oils to promote Relaxation and Meditation:

Sandalwood – anti-anxiety, enhances mental alertness
Palo Santo – promotes relaxation, relieves panic and anxiety
Cedarwood – soothing effect on mood, anti-anxiety, clears the
mind
Vetiver – anti-anxiety, grounding, enhances immunity
Valerian – tranquilizing effect on the nervous system, relieves
oxidative stress
Black Spruce – supports adrenal glands, mental and emotional
balance
 Essential Oils for 6th Key

Essential Oils to Support Balance:

 Frankincense – depression and anxiety reducing, boosts immune
function
 Bergamot – balances brain waves, improves energy and
circulation
 Lavender – calms the nervous system, balances emotional
responses
 Juniper – helps to deal with inner trauma, relaxes the brain
 Fir – reduces fatigue, detoxifies the body, infection fighter
 Ylang Ylang – supports healthy blood pressure, decreases stress
 Recipes for 6th Key

Almost all essential oils can be helpful for some form of stress
relief. Listening to which oils speak to you can be a very powerful way
to choose oils for stress relief. Close your eyes, smell a few oils and
pay attention to which ones create relaxation in your body and
mind. Here are a couple of blends to help you:
Contemplation Blend – great for meditation, prayer and journaling
1 drop Sandalwood
1 drop Palo Santo
1 drop Vetiver
Place drops in your hand or on a cotton pad and smell
throughout practice
This recipe could be tripled or quadrupled and used in a nasal
inhaler or water-based diffuser

Find Your Balance Blend

1 drop Lavender
5 drops Fir
4 drops Ylang Ylang
3 drops Elemi
Mix oils together in 10 ml rollerball
Fill with carrier oil - good choices include jojoba, hazelnut
Without carrier, would make a good water-based diffuser blend
 Expand Your Learning

Looking to take these recipes to the next level, both Physically,

Emotionally and Spiritually? How about Manifesting Abundance? You
can right now. Check out this course from Kate Brown

ENROLL
https://www.katebrownhealingessentials.com/OnlineCourses

Copyright ©2020 Kate Brown Healing Essentials

 6 Guides to Succeed
with Your Plan
Succeeding with essential oils isn’t hard. Following a few simple
recommendations can help you find a good plan for your immune
system support.
Guide #1 – Don’t get overwhelmed
Don’t try to do all the keys at once
Do choose one oil or recipe to start in one area

Guide #2 – Go slow
Don’t start using too much oil at once
Do use 1 drop multiple times per day to start and increase slowly

Guide #3 – Think about substituting

Don’t keep buying unhealthy products
Do consider a healthy essential oil-based substitute the next time
you run out of what you are currently using
 6 Guides to Succeed
with Your Plan
Guide #4 – Incorporate essential oils into what you are already doing
Don’t try to create multiple new habits all at once
Do add essential oils into your current practices, exercise, sleep
routines, etc.

Guide #5 – Use safe practices

Don’t use poor quality, too much or too many oils to start
Do review the safety and quality recommendations to help direct
your decisions

Guide #6 – Be open to what happens

Don’t presume the results – essential oils interact uniquely with
each person
Do notice the emotional, mental and spiritual results that often are
a wonderful side effect of essential oil use

Enjoy using essential oils in your life! They can be

a wonderful, healthy and natural addition.

Warning - once you get started, you just might find yourself addicted
to the amazing consequences that come with their use!
 Resources

• Battaglia, Salvatore.(2017).The Complete Guide to Aromatherapy:

Vol 1 – Foundations & Materia Medica (3rd ed.) Brisbane, Australia:
Black Pepper Creative Press Ltd.
• Higley, C and A. (2012). Reference Guide for Essential Oils. Spanish
Fork, UT: Abundant Health.
• Johnson, Scott. (2018). Evidence-Based Essential Oil
Therapy: the Ultimate Guide to the Therapeutic and Clinical
Application of Essential Oils. Orem, Utah: Scott A. Johnson
Professional Writing Services, LLC
• (December, 2008). Identification of Xenoestrogens in Food Additives
by an Integrated in Silico and in Vitro Approach. Retrieved
from https://pubs.acs.org/doi/10.1021/tx800048m
• (June, 2014). Summer Salad Dressing. Retrieved
from https://myblessedlife.net.
• Homemade-lemon-lime-guacamole. Retrieved
from https://www.recipeswithessentialoils.com.
• Essential-oil-detox-water-
recipe, Retrieved from https://naturallivingfamily.com/recipes.
• 8-refreshing-summer-drinks-with-essential-
oils/#chamomile. Retrieved
from https://blog.abundanthealth4u.com.
Refer to numbers on previous page
You can unlock the powerful world of essential oils today and
begin your healing journey. And this journey is better when
traveled with others of like mind.
If you are looking for a community of dedicated oil users who
seek to expand their knowledge and aptitude with essential
oils, Kate Brown’s Essential Building Blocks program would be
a great fit for you!
Only $33 per month and packed with information, video
trainings, live meditations and in-depth education that will
give you the confidence you need to master essential oil use
for you and your family.

LEARN MORE