The reasons why you would like to improve your sense of smell can be many; for example you may want to improve the sense related to smell, that is, that of taste. Try tasting a food with a stuffy nose! Also you must have a good nose if you want to describe the aromas of wine, coffee, beer and even tea. Our sense of smell becomes less acute as we age and there are a number of ailments of this sense that need to be treated; however, there are some techniques that allow you to improve your ability to perceive odors.
Steps
Part 1 of 3: Improving the Smell
Step 1. Pay more attention to the smells you can already perceive
The more you exercise your senses, the sharper they will be. Learn to describe smells - you might even start keeping an "olfactory" diary. If you really want to train your nose, ask someone to bring you some materials while you are blindfolded and try to figure out what it is.
- The next time you sip a cup of coffee, take the time to inhale the scent before drinking. When you are about to bite into a very strong piece of cheese, smell it before eating it.
- If you smell foods regularly before eating them, you can improve your sense of smell over time.
Step 2. Exercise your nose
In addition to being more aware of the smells you encounter every day, you can put in place a real smell training program. Start by choosing four scents you like, such as freshly brewed coffee, banana, gorgonzola, and soap or shampoo. Therefore, always spend a minute of your day smelling each product individually, so as to stimulate the receptors in the nose. Try to repeat the exercise 4-6 times a day.
- There is evidence that visualizing odors can improve the sense of smell. Spend a minute imagining your favorite perfumes.
- When trying to recognize a particular smell, know that it is more useful to smell it briefly than to inhale it deeply.
Step 3. Train a lot
Studies confirm that the sense of smell is more acute after exercise. The reason for this connection is unknown, but there have been many reported cases of people showing increased sensitivity to odors after exercising. At least once a week, train enough to get sweaty, so you will reduce the risk of partially losing your sense of smell with old age.
This is probably due to the stimulating action of training on brain function or to the fact that physical activity promotes health in general
Step 4. Consult your doctor about nasal sprays
If your sense of smell is compromised by obstructive disorders, such as congestion or hay fever, allergies, sinusitis or nasal polyps, the underlying problem will need to be treated for it to improve. Ask your GP for advice on medications that can help clear your nose so you can breathe better and, as a result, start smelling normally again.
Step 5. Get more zinc and vitamin B12 with your diet
Hyposmia (the medical term for reduced perception of odors) is related to zinc and vitamin B12 deficiency in individuals following a vegetarian diet. Strengthen your sense of smell by consuming foods rich in zinc, such as oysters, sunflower seeds, lentils, pecans; also consider taking a multivitamin supplement that contains at least 7 mg of zinc daily.
Step 6. Take note of the sensations certain smells convey to you
The nerves that control the sense of smell are directly connected with the emotional part of the brain, neglecting the rational one. Some studies have found, for example, that the smell of fast food containers, freshly baked bread or sweets increases the likelihood of being aggressive when driving; the scent of mint and cinnamon improves concentration and decreases the irritability of motorists, while that of coffee and lemon helps to think clearly and increase the level of concentration in general.
Part 2 of 3: Know What to Avoid
Step 1. Avoid foods that trigger excessive mucus production
Have you ever noticed that the sense of smell decreases and sometimes disappears completely when you are cooled? The congestion of the nasal membranes, which contain the nerve endings responsible for the perception of odors, numbs the sense of smell; for this reason, avoid foods that promote mucus production (milk, cheese, yogurt and ice cream), if your aim is to increase sensitivity to perfumes. You can then replenish these foods one at a time to figure out which one interferes the most with your sense of smell.
There is a channel that connects the bottom of the throat with the sensory cells of the nose. If this channel is blocked by any kind of congestion, the ability to taste food is impaired
Step 2. Get away from all substances that reduce the sense of smell
Various pollutants, as well as chemical vapors, can interfere with the ability to perceive odors, and smoke is a classic example. Stop smoking to regain your sense of smell. Thirty minutes after smoking the cigarette, the sense of smell is at its lowest level.
- Many medicines also interfere with the ability to perceive odors. These include stimulants, antidepressants, antibiotics and many others. If you think your drug therapy reduces your sense of smell, discuss it with your doctor.
- Some cold remedies may make you lose this sense.
- Do not stop a prescribed therapy without first consulting your doctor.
Step 3. Avoid bad smells
It seems that prolonged exposure to stinks tends to numb the sense of smell. For example, people who work with compost all day may become less sensitive to other odors. Try to limit the occasions when you find yourself surrounded by these unpleasant aromas, and also consider protecting your nose and mouth with a mask to filter the air.
Part 3 of 3: Evaluating the Smell
Step 1. Understand the causes of your reduced olfactory sensitivity
There are many potential causes for a loss of sense of smell. These include damage to the mucous lining of the nose and obstruction of the nasal passages. The former could occur in conjunction with a cold, flu, sinusitis or fever. These are the most common reasons an individual loses their sense of smell and they are however temporary.
- Obstructions, such as nasal polyps, can cause problems with the sense of smell and sometimes need to be removed surgically.
- Brain or nerve damage can interfere with the ability to smell. A head injury can lead to loss of smell.
Step 2. Evaluate your sense of smell
Before thinking about going to a doctor, you can ask yourself a few questions for an initial assessment of the deterioration of your olfactory abilities. The answers to these questions will help the doctor come to a diagnosis. Start by thinking about the moment when you first noticed that you don't smell well and then consider the situations in which this event occurred.
- Was it a sporadic event or did it recur? If so, are there any correlations between the events? Did you have allergic rhinitis?
- Did you have the flu or a cold?
- Did you have a head injury?
- Were you exposed to pollutants or substances, such as dust, which may have triggered an allergic reaction?
Step 3. Know when to go to the doctor
Temporary changes in the sense of smell are relatively common, for example when you have a cold; however, if problems persist and your ability to perceive scents is not returning to normal, make an appointment with your doctor. If necessary, he will advise you to see a specialist who will test you and make a diagnosis. You will likely need to smell and recognize some odors found in a paper sample book, and the otolaryngologist might perform an endoscopic inspection of the nose.
- Although it may be believed that this is not a serious health problem, the sense of smell is important and it is necessary to consult your doctor if you have any questions about it.
- If you have trouble sensing odors, pay close attention to all gas-powered devices and never eat any expired food.
- Problems with the senses managed by chemoreceptors can be warning signs of serious diseases such as Alzheimer's, Parkinson's and multiple sclerosis.
- Smell disorders can be related to hypertension, obesity, malnutrition and diabetes.
Warnings
- Not all smells you come across are pleasant. If you improve your sense of smell, you will also be more sensitive to bad smells.
- A sudden loss of smell is usually attributable to an upper respiratory infection, such as sinusitis and the common cold.
- More rarely, the inability to perceive odors is due to a disease, such as damage to the first cranial nerve (the olfactory one), cystic fibrosis that causes the formation of nasal polyps, hypothyroidism, Parkinson's disease, that of Alzheimer's and Kallman's syndrome. In case of unexplained loss of smell, see your doctor.
