Losing your sense of smell (anosmia) and taste (ageusia or dysgeusia) after a sinus infection can be a frustrating experience. These senses are fundamental to everyday life, influencing our safety by detecting hazards like smoke or spoiled food, and enriching our enjoyment of meals and surroundings. While the temporary disruption can be distressing, it is often possible to regain these senses with appropriate self-care and, in some cases, medical guidance.
Why Smell and Taste Are Affected
Sinus infections, whether viral or bacterial, cause inflammation and swelling of the mucous membranes lining the nasal passages and sinuses. This congestion creates a physical barrier, preventing odor molecules from reaching the olfactory receptors located high within the nasal cavity. When these specialized nerve tissues cannot detect smells, your ability to perceive specific flavors is also significantly reduced, as taste is heavily influenced by smell. While taste buds on the tongue can still identify basic tastes like sweet, salty, sour, and bitter, the more nuanced “flavor” of food relies on the combination of taste and smell signals.
Self-Care Strategies for Recovery
Alleviating congestion and inflammation in the nasal passages aids the return of smell and taste. Nasal irrigation, using a saline solution, washes out mucus, allergens, and bacteria. To prepare a saltwater solution, boil a pint of water, let it cool, then mix in a teaspoon of salt and a teaspoon of baking soda. Use a neti pot or sinus rinse bottle to gently flush one nostril at a time.
Inhaling steam helps thin mucus and soothe inflamed nasal tissues. This can be achieved by taking a hot shower or leaning over a bowl of warm water with a towel draped over your head. Drinking plenty of fluids thins mucus, aiding drainage from the sinuses. Using a humidifier in your living or sleeping area adds moisture to the air, preventing dryness and irritation. Avoiding irritants like cigarette smoke, strong chemicals, and known allergens prevents further inflammation and supports recovery.
Sensory Retraining Exercises
Smell training, also known as olfactory training, involves repeatedly sniffing strong scents to stimulate and retrain the olfactory nerves. Regularly activating these nerves can improve their health and strengthen connections from the nose to the brain. Common scents used in smell training include essential oils of:
- Lemon (fruity)
- Rose (floral)
- Eucalyptus (resinous)
- Clove (spicy)
To perform smell training, select four distinct scents and sniff each for 10 to 20 seconds, focusing on recalling its original smell. Take a 10-second break between each scent. Perform these exercises twice daily, typically morning and evening, for at least three months; longer periods, up to a year or more, may yield better results. After three months, switch to a new set of scents, such as menthol, thyme, tangerine, and jasmine, to continue stimulating the olfactory system. This consistent stimulation indirectly supports taste recovery, as the two senses are closely linked.
When to Consult a Doctor
While smell and taste loss from a sinus infection often improves as the infection clears, medical consultation may be appropriate. If your symptoms worsen, do not improve after two to three weeks, or if new or severe symptoms emerge, consult a doctor. This is relevant if you suspect a bacterial infection requiring antibiotics.
A doctor can assess the cause of persistent smell and taste loss, distinguishing it from other conditions like nasal polyps or chronic sinusitis. They may recommend treatments like prescription corticosteroids to reduce inflammation, stronger decongestants, or refer you to an ear, nose, and throat (ENT) specialist for further evaluation and care, including potential surgical interventions for severe or chronic issues.