How to Improve Your Sense of Smell

There are several reasons why you may want to enhance your sense of smell. First, it's closely linked to your sense of taste. Try pinching your nose while tasting food and see the difference! A refined sense of smell is also essential for identifying and describing the aromas of wine, coffee, beer, or tea. As we age, our sense of smell often declines, and some people experience severe olfactory disorders that need medical attention. However, you can follow the steps below to improve and maintain your sense of smell.

Pay more attention to the things you smell. The saying "use it or lose it" often applies to muscles, and it holds true for our senses too. The more you engage your senses, the sharper they become! Try learning how to describe scents. You might even consider keeping a smell journal. To practice, blindfold yourself and place various objects near your nose to see if you can identify their scents.

• The next time you drink coffee, take a moment to smell it before sipping. Likewise, when preparing to bite into cheese, give it a sniff.
• If you consistently smell things before eating, you'll gradually enhance your sense of smell over time.

Exercise your nose. Once you've become more aware of the scents you encounter daily, you can start practicing to enhance your sense of smell. Begin by selecting four scents that you enjoy, such as coffee, bananas, soap, or shampoo, or blue cheese. Spend a few minutes each day smelling them to stimulate the receptors in your nose, repeating this process 4 to 6 times a day.

• There is evidence suggesting that visualizing a scent can help improve your sense of smell. Take a few minutes to imagine your favorite aroma.
• When trying to identify a specific smell, take short inhales rather than deep breaths.

Exercise. Studies show that your sense of smell becomes more sensitive after physical activity. While the exact reasons are not fully understood, there are reports indicating that the sense of smell functions better after exercise. Exercising enough to break a sweat at least once a week can reduce the risk of olfactory decline as you age.

• This is due to exercise improving brain function and benefiting overall health.

Consult your doctor about nasal sprays. If your sense of smell is weakened due to a condition like fever, allergies, sinus infections, or nasal polyps, you need to address these issues to improve your sense of smell. Ask your doctor about using a nasal steroid spray to clear nasal passages, making it easier to breathe and smell.

Increase zinc and vitamin B12 in your diet. Hyposmia (a medical term for reduced sense of smell) can sometimes be caused by a deficiency in zinc and vitamin B12, particularly in vegetarians. To enhance your sense of smell, you should consume zinc-rich foods such as oysters, lentils, sunflower seeds, and peaches, and consider supplementing with 7mg of zinc daily.

Take note of the smells you encounter. The olfactory nerves are directly connected to the emotional part of the brain, which can affect your judgment. Studies show that smells like fast food wrappers, bread, or pastries enhance recognition abilities. Mint and cinnamon can help drivers improve focus and reduce irritability, while lemon and coffee help increase concentration and cognitive abilities.

Avoid foods that can trigger a runny nose. Have you ever noticed that your sense of smell decreases or even disappears entirely when you have a cold? The congestion in the nasal membranes, which house sensitive smell receptors, can impair your ability to perceive odors. It's best to avoid foods that can cause nasal blockage (such as dairy products, cheese, yogurt, and ice cream). You can gradually reintroduce these foods to identify which one affects you the most.

• There’s a channel from your throat to the smell receptors in your nose. If this channel gets blocked, your sense of taste and smell will be impacted.

Avoid substances that impair smell. Pollutants like chemical vapors can affect your sense of smell. Smoking is a prime example of a substance that reduces your ability to smell. Quitting smoking helps restore your sense of smell more quickly. Your sense of smell is at its worst within 30 minutes after smoking.

• Many medications can interfere with smell, including stimulants, antidepressants, antibiotics, etc. If you think your medication is affecting your sense of smell, consult with your doctor.
• Some cold remedies can cause a loss of smell.
• Do not stop using medication without consulting your doctor first.

Avoid foul odors. Many people believe that prolonged exposure to unpleasant smells can numb your sense of smell. For example, someone who handles compost daily becomes less sensitive to its odor. Try to avoid prolonged exposure to strong odors. If you can't avoid it, consider wearing a mask to cover your nose and mouth to minimize the smell.

Understanding the Causes of Olfactory Loss. There are various reasons why you might lose your sense of smell, such as damage to the mucous membrane inside your nose or obstructions in the nasal passages. Mucous membrane damage is common when you have a cold, flu, fever, or sinusitis. This is often the most common cause of temporary loss of smell.

• Obstructions in the nose, such as nasal polyps, can lead to olfactory issues, and surgery might be necessary in many cases.
• Brain and nerve damage can also impact the sense of smell. Head trauma might result in a loss of smell.

Assessing Your Sense of Smell. Before visiting a doctor, you can ask yourself several questions to assess the situation. Your answers may help determine if a doctor's visit is necessary. Start by identifying when you first lost your sense of smell and how you felt at that time.

• Did it happen once or repeatedly? If it recurs, what were the common factors in those episodes? Were you experiencing a fever?
• Did you have a cold or flu during that period?
• Were you injured in the head area?
• Did you come into contact with allergens such as smoke or dust?

Knowing When to See a Doctor. Short-term changes in your sense of smell often occur when you have a cold, but if your sense of smell doesn't return after recovery, it’s important to consult a doctor. If necessary, they might refer you to a specialist for further evaluation. You may be asked to smell specific scents on a piece of paper, and the doctor might perform a nasal endoscopy.

• Although not a major health concern, the sense of smell is an important part of our well-being, so it's wise to seek medical advice if you're having difficulties.
• If you can't smell anything, be extra cautious with gas leaks and spoiled food.
• Olfactory issues can be early signs of conditions like Alzheimer's, Parkinson's, or multiple sclerosis.
• Disorders related to smell can also lead to high blood pressure, obesity, malnutrition, and diabetes.

• Not all smells are pleasant. As your sense of smell improves, you might start noticing more unpleasant odors.
• Sudden loss of smell is mostly caused by respiratory infections like sinusitis and the common cold.
• Other, less common causes include damage to the cranial nerves (olfactory nerves), cystic fibrosis causing nasal polyps, hypothyroidism, Parkinson's, Alzheimer's, and Kallmann syndrome. See a doctor if you lose your sense of smell for unknown reasons.