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The essential oils you should have during ski holidays


The Winter sports season has started! You have booked your ski holidays and you want to enjoy it 100%?
It would be such a shame to spoil your stay because of little hurts or some aches and pains or some muscular discomfort. I wrote this article to help make your life easier, a memo to put in your suitcase and a list of essential oils to put in your first aid kit so that you can have trouble-free holidays.

skiing in winter

The information provided in this post could not be considered as medical information nor engage my responsibility
or that of the Pacific Scents blog as to your usage of essential oils for yourself or anyone else.
I strongly invite you to compare the information with that of authoritative experts and the opinion of health professionals.

What should you pack for your ski holidays?



In the mountain, to be well protected against cold and humidity, the ideal outfit consists of 3 layers:
– One breathing layer: thermal underwear (top and leggings), no cotton as it does not get rid of sweat!
– One insulating layer to keep the heat in (for ex, a fleece with a turtle neck)
– One protective layer: a coat and pants that are waterproof and windproof to protect you from the weather.

ski holidays

After ski

Waterproof shoes, warm and with a notched rubber sole, slip-resistant as well as the must-haves for winter: scarf, beanie or balaclava, socks, gloves or mittens… (including one pair of socks for skiing).


For the long winter nights

Comfort and warmth are the keywords: a sporty outfit made of warm sweaters, jeans, after-ski type shoes…


The ski equipment

Sports people who have their own equipment, make sure you don’t leave anything behind. It would be a shame to have to hire equipment that you left at home!
– Skiing equipment: skis or snowboard, shoes, bats, ski poles, sleigh…
– Body protection: helmet, goggles, gloves, back brace, etc…



girl during ski holidays


Don’t forget your sunglasses for the coffee breaks on the terrace or the ski goggles for skiing.





To add to my toiletries

A sunscreen with UV A and UV B protection (for my face) as well as a protection stick or shea butter for my lips. Don’t forget to apply regularly whatever the weather, sun or clouds (reverberation is treacherous).

Download our summary chart of the first-aid box and its uses: your winter list

Since nobody is free of the possibility of a nasty cold or a blister, a small first-aid pharmacy is needed with a “survival kit for the ski holidays”. Here are the most important EO for your skiing season:

To avoid tendinitis, aches and pains, joint and muscular pain during ski holidays:

Eucalyptus citriodora EO and wintergreen EO (Gaultheria fragrantissima)



wintergreen illustration

Wintergreen EO: analgesic used by sports people to ease muscular aches, it is easy to use and very effective. It is also anti-spasmodic, so cramps can be avoided. In addition, it dilates blood vessels, which results in muscle relaxation.

Usage: contractures, tendonitis, tears and muscular, joint or ligament pain, strains (all this can happen while skiing, but keep your fingers crossed so it won’t happen).





Eucalyptus citriodora EO : anti-inflammatory, it soothes muscular pain. It will work hand in hand with the wintergreen EO’s analgesic properties.

Usage: 2 drops of wintergreen EO + 2 drops Eucalyptus citriodora EO in a tablespoon of VO and massage in the painful area. Repeat this 3 x a day for a maximum of 5 days.

Pregnant women / breastfeeding women, children under the age of six.
People taking anticoagulant medication
People who are allergic to aspirin


To accelerate the resorption of bruising: Italian everlasting EO

You hit the slopes at full speed when suddenly “WHAM”, you fall! In addition to hurting yourself, you are very likely to be bruised. Italian everlasting is the best remedy for bruises in the area of EO because of its ketones. It is also an analgesic and an anti-inflammatory thanks to its composition of neryl acetate. This accelerates coagulation at the level of the blood vessel concerned and stops the blood from spreading under the skin. Within a few days, the bruise will only be a bad memory.


  • Do not use more than 10 drops of EO a day
  • As a precautionary measure, do not use it with children under the age of six.

Against a cold snap, rhinitis, sinusitis, fever…

Eucalyptus globulus EO and Ravintsara EO.
To protect your family from cold snaps or small illnesses such as rhinitis and sinusitis, add to your suitcase:


eucalyptusEucalyptus globulus EO:

its antiseptic virtues stimulate the immune system and push back viruses. It is recommended for bronchi-pulmonary infections,



ravintsaraRavintsara EO:

anti-infectious it prevents eventual viral and respiratory infections (cold, bronchitis, gastroenteritis, sore throats).


To prevent daily aches: Fine lavender EO

Lavender essential oil

Fine Lavender EO is the most versatile of all lavenders. It is the most important one to carry in your first-aid box.
It will look after small hurts for everyone!




Relaxing and appeasing – to help sleep

Children may be excited by a change of environment and/or the increased physical activities and could find it hard to go to sleep. To help them fall asleep, use the Fine Lavender EO, as it has a very well known reputation for being soothing.
For adults, it brings on restful sleep and then you will be again in great shape to go skiing the next day! It also manages stress, so it is useful for those on their first day on the slopes.

Anti-bacterial – for wounds

In local application on a wound until healing (diluted or not in a VO), Lavender EO lessens the risk of infection.

Analgesic– for aches and pains

After skiing, a few drops diluted in a VO will soothe your muscles and make you ready to start again the next morning

Phlebotonic – for heavy legs

If you have sore legs at the end of the day, a venal weakness is probably to blame. This EO stimulates the venal system and takes care of the feeling of heavy legs.

1st trimester for pregnant women and babies under six months


peppermint essential oilFor nausea, headaches and difficult digestion: Peppermint EO (Mentha x piperita)

– antispasmodic properties, anti-inflammatory and local analgesic, it fights nausea and is therefore very useful against travel sickness.
– analgesic action, it soothes pain by producing a feeling of cold, which can be helpful with headaches.
– facilitates the release of bile and its secretion through the liver: if you have eaten too much, that you feel heavy and tired several hours after a meal, place 1 drop of peppermint EO on a sugar cube and swallow (to be avoided at night as this oil is tonic and stimulating).


  • Pregnant women / breastfeeding women, children under the age of seven
  • Epileptics, asthmatics or hypersensitive people
  • Not to be swallowed without a support (such as a sugar cube) as this EO is irritating.

The 2 BONUS oils


To take care of any evenoreganotuality: Compact Oregano EO

To deal with infectious diarrhoeas or gastro-enteritis: 1 drop of Compact Oregano EO in a LARGE tablespoon of VO, three times a day for two days. For children: same mixture, but in massage on the stomach.



If you or your family often have cold hands and/or cold feet: Cypress EO for those sensitive to cold.

cypress illustration


Add one to three drops of Cypress EO in a hydrating cream and massage in the morning to help circulation and reduce the feeling of cold in your extremities.





Summary of the essential oils to take with you during your ski holidays
Fine Lavender
Eucalyptus Citriodora
Italian Everlasting (helichrysum)
Eucalyptus Globulus
-Optional: Cypress and Compact Oregano

Download our summary chart of the first-aid box and its uses: your winter list

And here we are. Last checking to make sure you have your bookings, tickets and all necessary paperwork (accommodation, fees…), and then also, all what will be needed for the journey: meals, drinks, something to read…
That’s it. I think we haven’t forgotten anything about your ski holidays. Now, even if you have a problem, at least you will know that you have what is needed in your first-aid kit to take care of it effectively. So, ready to go? No excuses left not to go skiing, go trekking or just accompany the children on the sleigh!

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All yogurts (animal or plant-based) can be flavored with essential oils. In an unsweetened yogurt, add a spoonful of honey in which you’ll dilute the essential oil of your choice. For a classic flavor, add two drops of citrus essential oils. For an exotic yogurt, add a drop of Ylang Ylang essential oil. This also works for whipped cream!


Flavor your olive oil: for 1 liter of edible oil, add 15 drops of rosemary or basil essential oil (or 8 drops of each) to one liter of cold-pressed extra virgin olive oil. Shake well to mix the different oils and let it rest for about a day before using it to season salads, pasta, vegetables, fish fillets, and more.


Add 1 or 2 drops of essential oil to half a spoonful of honey, agave syrup, or mashed fruit, mix it into an ice cube tray, cover with water, and freeze!

Here are some quick ideas to get started


  • In the case of a cake, chocolate mousse, or pancakes: add essential oils directly to the batter, which is sweet and rich in fats.
  • For syrup to drizzle over your cakes after baking, or for your ice creams: mix 250g of sugar syrup with about 4 drops of citrus essence (4 drops of one citrus or 1 drop of 4 different citruses, for example).
  • Jams, marmalades, or honey: add a few drops of essential oils (e.g., lavender, thyme, or citrus essences).
  • Season a pasta dish: add 4 drops of Clary Sage essential oil to a 400g pasta dish.
  • Flavor rice: add one drop of Lemongrass essential oil to 400g of rice.
  • Enhance an apple crumble with cinnamon essential oil

The essential oils most commonly used in cooking:







Le+ santé




Allium sativum

Odeur forte difficile à utiliser

.aïoli or garlic butter

. enhance the flavor of your sauces (tomato, dressing)


natural antibiotic

helps lower bad cholesterol and reduce blood sugar levels 

Difficult to digest




Anethum graveolens

Slightly  anised and fresh 

cream-based sauces to season fish, especially salmon

vegetables (potato, zucchini)

salads (cucumber)


Stimulates digestive secretions and the gallbladder

Risk of nephrotoxicity after prolonged and high dose ingestion



Ocimum basilicum

The essential oil of Basil has a stronger taste than the aromatic herb we know:

fruit desserts

poultry (chicken)

fish (calamari)

sauces (tomato, garlic)

pasta (garlic-olive oil, tomato)

vegetables (tomato, zucchini, coco beans)

olive oils


Relieves all intestinal and gastric problems Recommended for flatulence, bloating, and abdominal pain



Java citronella

Cymbopogon winterianus

Acidic and lemony flavour


Indian or Asian-inspired dishes

marinades, sauces (coconut milk)





Coriander (seeds)

Coriandrum sativum

Earthy and slightly camphorated fragrance

savory dishes (such as hummus)

Asian and Mexican cuisine

soups (pumpkin, carrot)

sauces (tomato, béchamel, coconut milk)



Aid for various digestive issues, bloating, and stomach-aches




Artemesia dracunculus

Light note

gratins, seasoning oils, and sauces (béarnaise, sour cream)

vegetable dips

meats (rabbit, beef)


Effective against colitis and intestinal spasms

Not recommended for use with anticoagulant treatments or coagulation disorders


Sweet Fennel

Fresh taste


gaspacho, tomato tart, fougasse, salads

Against flatulences and indigestions



Bay Laurel

Laurus nobilis

Sweet, bitter and fresh flavor


vegetables or fresh cheese

meats (game, pork, pâté, terrine)

fish (tuna, sardine)

sauces (béchamel, tomato)

vegetables (potato, tomato)



Pairs well with thyme



Origanum majorana


Sunny vegetables: tomatoes, eggplants, bell peppers… In savory tarts or pizzas

Recommended for hypertensive individuals

Closely related to oregano with a finer flavor



Mentha arvensis

Milder flavor than Peppermint


Hepato-digestive stimulant

Very potent taste; a single drop is sufficient to season your dishes and drinks


Mentha piperita


Ideal for salads (cucumbers), cold soups (peas), fresh cheeses, mixed with chocolate, or in your drinks Ideal for salads (cucumbers), cold soups (peas), fresh cheeses, mixed with chocolate, or in your drinks

Facilitate digestion



Mentha spicata

An even milder flavor than Peppermint or Field Mint


Moroccan tea


If you like the scent and taste of fresh mint, we recommend using this essential oil in your dishes instead.

Rosemary Cineole or Verbenon

Rosemarinus officinalis


Meats, fish, soups Poultry (chicken, turkey) Vegetables (zucchini, garlic) Sauces

Verbenon variety: detoxifying and liver protection

Pairs well with Bay Laurel and Thyme


Savory (Winter)

Satureja montana

Spicy, phenolic flavour

Pizzas, saucy dishes, mefrenats

Stimulates natural defenses



Clary Sage

Clary sage


pasta, broths and soups


Pairs well with Rosemary or Bay laurel


Thyme Linalol

Thyumus vulgaris

Very strong taste, best used in cooked dishes

Marinades, sauces (tomato), vinaigrettes, and vegetable preparations




Thyme  Thujanol

Lighter taste than Thyme Linalool

meat, fish, sauces





Flowers– Fruits 





The  +



Citrus bergamis

Tangy and sweet flavour


Poultry (chicken breast)

Fish (carpaccio, en papillote)


Sauces (olive oil)

Pastries (cake, shortbread, madeleine)

Fruit salads (citrus, banana)

Infusion (iced tea)


Aids digestion, prevents constipation and intestinal infections Appetite stimulant



Citrus limonum


Desserts or beverages

Fish sauces

Cake or sorbet preparation

Flavoring plain yogurt

Meat (veal)

Poultry (hen, chicken breast)

Shellfish (scallops)

Braised dishes (tagine)

Marinades (alone or with thyme, basil, cloves)


Cleanses and stimulates the liver. It also eases digestion and helps reduce gas and bloating

Pairs well with mint / peppermint essential oil

Geranium Rosat

Pelargonium graveolens

Floral flavour



Red fruit desserts (crumbles, panna cotta, muffins, strawberries…)

Creams (crème brûlée, ice cream)

Fruit salads (kiwi), pairs well with red fruits, nectarines (peach)


Appetite suppressant to regulate blood sugar



Lavandula angustifolia

Floral, herbal scent


Candy, shortbread, sorbets

In savory dishes, in flavored olive oil for salads

Jams (apricot)

Pastries (crème brûlée, ice cream)




Green Mandarin

Citrus reticulata


Sweet and tangy flavour


Juices or cocktails

Pumpkin soups

Poultry (poultry breast)

Shellfish (scallops)

Fish (monkfish, whiting)



Digestive tonic, against aerophagia Anti-inflammatory for the intestines Useful for heartburn, acidity


Orange (Sweet)

Citrus sinensis

Sweet and fruity


Chocolate desserts

Meat (beef, pork)

Poultry (duck, guinea fowl)

Fish (white fish)

Soups (carrot)

Sauces (olive oil, mayonnaise)

Pastries (cake, madeleine, cheesecake)

Creams (crème brûlée)

Fruit salads (with cinnamon)


Bitter tonic, against stomach spasms

Pairs well with  Cardamom or cinnamon

Petit Grain Bigarade 

Citrus aurantium

Fruity, with a flavor close to orange blossom

Fruity preparations (crumble, jam).

Pastries (cake, shortbread, madeleine, crepe)

Creams (custard, crème brûlée, flan caramel)

Fruit salads


Pairs well with citrus fruits (orange), honey, nectarines (peach)


Difficult digestion, bloating, digestive spasms, stomachaches


in eggnog for better sleep:

1 drop with 1 egg yolk, 1 teaspoon of honey and 25 ml milk to drink at bedtime



Citrus paradisi

Tangy and sweet

Avocado salads and desserts galore: tarts, syrups, shortbread, or sorbets


Suppresses appetite Difficult digestion


Lemon Verbena 

Lippia citriodora

Lemon scented


Dairy products, pies, fruit salads, smoothies, or infusions

Fish (monkfish, sea bass)

Shellfish (oyster)

Fruit compote (peach, pear)

Desserts (ice cream, parfait, panna cotta, custard, crème brûlée)

Pastries (madeleine, shortbread, cake)



Internal worms


Ylang Ylang Complete


Pronounced floral scent

Chocolate and apples









The +


Cinnamon (bark)

Cinnamomum verum

Warm and sweet flavor

All desserts: fruits in all forms, cakes, compotes…

Braised dishes (tagine, curry)


vermifuge and helps combat digestive disorders, gastric pain, urinary or intestinal infections.

Increases appetite.

Very potent oil that should not be used undiluted


Elettaria cardamomum

Spicy favour

Savory dishes or fruity desserts (orange, peach).

Ideal in coffee or black tea

Carrot salad

Basmati rice


Aids in the prevention of aerophagia


Clove bud

Syzygium aromaticum


Curry dishes

Apple desserts

Breath freshener



Curcuma longa

Savory and discreet flavo


Mayonnaise, rice, potatoes, or fish



Bloating, colitis, difficult digestion



Zingiber officinale

Spicy and lemony flavor

Soups, gingerbread, shortbread, rhubarb pies


Useful in case of constipation, nausea


Black Pepper 

Piper nigrum

Spicy, hot, woody


for seasoning meats, poultry, sauces, and vegetables (mashed potatoes, mushrooms)

Bloating, hepatic-pancreatic insufficiency, difficult digestion, lack of appetite.



Pink Pepper

Schinus molle

Peppery, hot, spicy


Meats (beef carpaccio)

Poultry (duck)

Fish (salmon)

Shellfish (oyster)

Fruits (apple)”

Top of Form


Digestive disorders, intoxication, intestinal infections


Digestive and Purifying Essential Oils:

  • Dill, Celery, Cumin, Fennel, Basil, Lemon, Tarragon, Mint


Tonic and Antibacterial Essential Oils:

  • Ceylon Cinnamon (bark), Ginger, Mint, Thyme (linalool chemotype), Lemongrass, Turmeric, Clove, Savory


Soothing and Mild Essential Oils:

  • Cardamom, Lavender, Sweet Orange, Lemon Verbena, Lemon, Mandarin, Bitter Orange Petitgrain, Vanilla (resinoid), Ylang-Ylang



Precautions When Using Essential Oils

First and foremost, several essential oils are toxic and should not be ingested. While essential oils like lemon or coriander can be used, it’s essential to steer clear of curly parsley oil, which is highly toxic.

Therefore, it is crucial to research each oil before adding them to your recipes. Ingesting toxic essential oils can lead to symptoms ranging from mild irritation of the mouth’s mucous membranes to nausea, vomiting, or diarrhea. Some essential oils can even cause seizures or respiratory problems.


At-Risk Individuals

  • Prohibited for pregnant women in the first 3 months of pregnancy, as well as infants under 3 months.
  • Pregnant women beyond 3 months and those who are breastfeeding should exercise caution in both aromatic cooking and aromatherapy. Some oils are contraindicated for them.
  • Keep essential oils out of the reach of children.


Essential oils can trigger allergic reactions.




  • Only use 100% pure, 100% natural, and chemotyped essential oils, preferably certified as organic. This ensures a high-quality product with a known chemical composition and free from pesticides.


  • Avoid using essential oils in baby food (up to 3 years old): firstly, some essential oils may be contraindicated for young children, and secondly, babies already have a wide range of flavors to discover!


  • For children under 6 years old, their palates are still developing a taste for “classic” flavors. They may not appreciate the unique aromas of aromatic cooking. It’s better to introduce them gradually starting from the age of 6, beginning with familiar flavors like citrus, for example.


  • Never swallow essential oils undiluted or even on a sugar cube because they are highly concentrated.


  • Always dilute essential oils in a fatty and/or sweet substance: honey, oil, cereal syrup, cake batter, etc. Water, broth, or milk is not sufficient; a syrupy or fatty substance is required. Dosage must be precise to the drop!


Sometimes, one drop too many can render the preparation inedible. So, respect some basic rules:

  • Never incorporate the oil directly into the dish with the dropper, as an accidental drop can easily happen.
  • Always dilute the drop(s) in a spoonful of fatty or syrupy substance before adding it to the preparation.
  • Follow the number of drops indicated in the recipe or, if in doubt, stick to 1 drop per dish.

Indulge in bliss