How to Regain Your Faltering Sense of Smell
A simple strategy may help bring it back
Our sense of smell is a source of pleasure and protection, but plenty of factors can cause it to fade. Aging is a common cause of smell loss. And the sense can also be impaired by health conditions that include allergies and head trauma, as well as Alzheimer’s and Parkinson’s diseases (loss of smell is an early sign). Viruses can also damage your sense of smell, temporarily or sometimes even permanently.
In fact, SARS-CoV-2, which causes COVID-19, is the first virus to be studied as a definitive cause of smell loss, says Jayant Pinto, MD, professor of surgery in the section of otolaryngology, head and neck surgery at the University of Chicago.
How to Reverse Your Loss
If your smelling ability is diminished—you can’t detect burnt toast, for example—Pinto recommends seeing your primary care doctor.
Some problems that interfere with this sense, such as allergies or chronic sinusitis, can be treated with medications such as corticosteroids, while benign nasal polyps can be removed with outpatient surgery.
For other causes of smell loss, a treatment called olfactory training (OT)—which involves sniffing essential oils, or plant extracts, twice a day—may help. An analysis of 16 studies published in 2020 in the journal Otolaryngology–Head and Neck Surgery found that people whose smell loss was thought to be associated with a virus and who tried OT were about three times more likely to see their symptoms improve than those who didn’t use it. Other research suggests that most who lose their sense of smell with COVID-19 regain it within six months without treatment, but for those who don’t, a group of international experts who treat smell problems recently recommended trying OT.
Lifestyle Steps That Help
Whether your smell loss is temporary or permanent, these tips can help you cope:
Pay attention to what you’re eating. Food may have less flavor because smell is a huge component of taste. Plan meals so that you don’t under- or overeat due to feeling unsatisfied. Note that you may find yourself reaching for sweet and salty foods, which are less healthy, because these flavors can be tasted without relying on smell, Dalton says.
Boost food flavors. Capsaicin, the spicy element of pepper, can help enhance food’s saltiness, Dalton says, without adding sodium. Lemon juice can, too. Cook with fresh herbs and strong flavors like mustard and ginger, or sprinkle food with MSG or nutritional yeast to add umami (a savory taste you can perceive without smell). Experiment with textures to enhance the pleasure you get from food.
Take safety precautions. Your nose is key to detecting potential dangers such as fires, so place smoke detectors in every room and check batteries regularly. If your home uses natural gas, consider purchasing a gas detector to alert you to leaks. Clearly date leftovers and take note of use-by dates on perishables.
Editor’s Note: A version of this article also appeared in the August 2021 issue of Consumer Reports On Health.
