Losing your sense of smell, or hyposmia, is a frequent and often temporary symptom accompanying a common cold. This loss can impact daily life, making food taste bland and potentially posing safety concerns by hindering the detection of dangerous odors like smoke or spoiled food. While not serious, it can be a source of discomfort.
Why Your Sense of Smell Disappears During a Cold
During a cold, the primary reason for smell loss is nasal congestion and inflammation. Swollen tissues and excessive mucus physically block odor molecules from reaching olfactory receptors, specialized cells high in the nasal cavity. These receptors detect scents and send signals to the brain.
Beyond physical blockage, inflammation from a viral infection can temporarily impair the function of olfactory receptors or the nerves themselves. Viruses can damage odor-detecting cells and cause swelling that limits airflow. Fortunately, cold-related smell loss is usually temporary, with the sense of smell returning as the body recovers and inflammation subsides, often within a few days to weeks.
Immediate Steps to Restore Smell
Several strategies can help alleviate congestion and potentially restore your sense of smell. Nasal irrigation, using a neti pot or saline spray, is a common approach. This method involves flushing nasal passages with a saltwater solution, which helps clear mucus, reduce inflammation, and remove irritants. Saline rinses can improve symptoms of congestion.
Steam inhalation offers another way to thin mucus and soothe irritated nasal passages. Breathing in warm, moist air can help loosen thick secretions, making them easier to clear. You can achieve this by leaning over a bowl of hot water with a towel over your head, ensuring your eyes are closed to avoid irritation. Maintaining good hydration by drinking plenty of fluids like water, juice, or clear broths also helps keep mucus thin and prevent dehydration.
Over-the-counter decongestants, available as oral medications or nasal sprays, can temporarily reduce nasal swelling and improve airflow. Use these with caution and for no more than a few days. Prolonged use, especially of nasal decongestant sprays, can lead to rebound congestion, where nasal stuffiness worsens, or even damage the nasal lining and nerves, potentially causing long-term smell loss.
Smell Training for Recovery
If your sense of smell remains diminished after a cold, smell training, also known as olfactory training, can be a beneficial technique. This involves regularly sniffing distinct scents to stimulate and rehabilitate olfactory neurons. The theory behind this training is that by repeatedly exposing your olfactory system to specific odors, you encourage the regeneration and strengthening of nerve connections between the nose and the brain.
A common smell training protocol involves using four distinct scents, often chosen from categories like floral (e.g., rose), fruity (e.g., lemon), spicy (e.g., clove), and resinous (e.g., eucalyptus). Sniff each scent for about 15-20 seconds, concentrating on the smell and trying to recall what it once smelled like. Repeat this process twice daily, consistently for several months, with some studies suggesting benefit for up to two years. Consistency is important, and patience is necessary, as improvement can be slow.
When to Consult a Doctor
While smell loss from a cold usually resolves on its own, medical consultation is advisable in some instances. If your loss of smell persists for an unusually long period after your cold symptoms have cleared, such as several weeks or months, seek a medical opinion. A doctor can help determine the cause and rule out other conditions.
You should also consult a healthcare professional if you experience a sudden loss of smell without any preceding cold, congestion, or clear viral symptoms. If smell loss is accompanied by other concerning symptoms like headaches, vision changes, or cognitive issues, or if it occurs after a head injury, prompt medical evaluation is important. These situations could indicate underlying conditions that require specific diagnosis and treatment.