Introduction
Lost your smell after Covid? Here's how you can use olfactory training or smell training to restore your sense of smell. Most cases of anosmia (lack of smell) return after 2-3 weeks after a viral infection like Covid19. Most people regain their sense of smell and taste within 7 days, but don't lose hope if you've been waiting for 2-3 weeks or more and still can't smell. Smell therapy (like physical therapy for your sense of smell!) has shown to be an effective way to restore your sense of smell, even with long term cases of anosmia.
Based on the most commonly cited study by Dr. Thomas Hummel, olfactory training uses four unique scents designed to cover different fragrance categories using:
Lemon for fruity smells: amzn.to/34DU9bH
Rose for a flower fragrances: amzn.to/3mKPCuc
Cloves for spicy or bitter smells: amzn.to/3nYwD05
And Eucalyptus for ethereal odors or resinous smells similar to fresh cleaning solutions: amzn.to/3hkuREL
How to Perform Smell Training:
Step 1: Find at least 4 familiar fragrances such as Lemon, Rose, Cloves, and Eucalyptus (see above). Place 5-6 drops of oil on a piece of absorbent paper like watercolor paper and place into an amber glass jar: amzn.to/2M3Q2zq
Step 2: Twice a day, smell each container for about 10 to 15 seconds, taking just take a couple small sniffs of the fragrance. Try to keep the smell at the top of your nasal cavity instead of taking a giant whiff of the jar.
Step 3: Track Your Progress
Keep track of your progress each day by rating how strong you find each smell with each attempt.
Research on Smell Training or Olfactory Training:
pubmed.ncbi.nlm.nih.gov/30848489/
www.ncbi.nlm.nih.gov/pmc/articles/PMC7211515/pdf/jkms-35-e174.pdf
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Video
Hey, it's, tim here and I'm on a quest I'm on a quest to get my sense of smell and taste back after rona, stole it from me right now.
It's been about 17 days after I started having symptoms of covet 19., I'm feeling, pretty good.
My wife is feeling pretty good, but my sense of smell and taste haven't, fully returned it's much better than it was a week ago when I had zero smell or taste, but I'm hopeful for a full recovery for myself.
And for you because there is some really interesting research out there about olfactory training or smell training, which is like physical therapy for your nose.
And of course, I'm intrigued because well, I'm a physical therapist.
And on this channel, I love talking about all things physical therapy career and treatment.
So today, we're talking about how I plan to rehab, my sense of smell and taste and how you can do this too on your own at home as well.
So if that sounds interesting to you keep watching and give this video, a like and subscribe to the channel for more helpful videos and updates on this as well, but first off, if you've lost your sense of smell recently, because of the virus, I want you to know that I understand what you're feeling it's not fun.
It can feel really depressing when you can't smell or taste anything and it's easy to lose hope that you'll get your sense of smell back at all.
But after diving into the research, I've learned a few things one most people recover their sense of smell and taste within two to three weeks after a viral infection like covet 19.
and two olfactory training for longer term cases, generally resulted in improved sense of smell and taste after about 12 to 16 weeks.
And while 12 to 16 weeks for most people seems like a very long time.
Those are the long term cases.
And according to this study, most cases, recover their smell and taste within three weeks, especially for those affected by a viral infection like covet 19.
And personally I've started to notice some positive changes in my ability to smell and to taste food, which has been very encouraging over the past week.
But oddly enough, my sense of smell seems to be weaker in the morning, because I really haven't been able to smell coffee beans as well in the morning.
When I work on my smelling jars right here, which I'll review with you in a minute, but it seems like it's a little easier to find the scent in the afternoon.
So right now I'd say that my sense of smell and taste are about 75 percent recovered just two and a half weeks after initially having the virus so I'll, keep working on the strategies that we'll be covering in this video today, of course, everyone's different.
And while this isn't medical advice and I'm, not your physical therapist.
You should consult with your doctor.
If you continue to experience anesmia or lack of smell for months after you've contracted the virus.
So how can you perform olfactory training to improve your sense of smell after covid? Well, based on the most commonly cited study by? Dr, thomas hummel olfactory training uses four unique scents designed to cover different fragrance categories, including lemon for fruity smells rose for a flower, fragrance cloves for spicy or bitter smells and eucalyptus for ethereal odors or resinous smells similar to fresh cleaning solutions.
Now, these are based on an interesting categorization from the early 1900s that creates six different categories for smells that you can see right here.
The other two smells not covered in this olfactory training kit are putrid and burnt simply because of logistics because while storing burnt or putrid smells isn't really easy or very desirable that's.
Why we use the four cents of lemon rose cloves eucalyptus.
And that covers those four main categories of fruity, flowery, spicy and residuous or fresh smells.
Okay to perform olfactory training, you'll need the four jars of sense, which you could easily get on amazon as essential oils.
It doesn't have to be an essential oil, but that's, the easiest way to get these scents for like five dollars a piece.
Now, the original study used these four cents, but I haven't read anything against using other scents like coffee or peanut butter, or your favorite cologne or perfume.
And I've added those scents along with peppermint essential oil to my routine, because I think it's helpful to have familiar smells that I can use when performing olfactory training.
And this is especially helpful.
If you have smells that are meaningful or easy to recognize as we'll talk about here in a minute.
Once you have your force sense, you can use them directly from the bottle and take little sniffs from that.
But experts recommend that you transfer the oils into a separate container like these amber glass jars now by applying five to six drops onto a piece of watercolor paper, which is very absorbent, and then placing that into the amber glass jar that'll help to preserve the smell, even better because it'll allow less light to come through now here's the exercise twice a day open each container.
And for about 10 to 15 seconds, take some small sniffs and try to keep that smell, right above the nose, not taking a deep breath down just keep that smell resonating along the nasal cavity there because that's exactly where that olfactory bulb lives in connection with your brain, instead of taking a giant whiff.
So that the fumes go down into your lungs, try to keep that smell with a small sniff.
And so it stays in top of your nasal cavity.
And as you smell that the point of of olfactory training is also to envision the fragrance as you're smelling, the lemon, for example, envision cutting up a lemon or drinking a glass of lemonade as you're smelling.
The rose think about smelling a bouquet of flowers or a single rose, or if you're smelling coffee beans, imagine that you have your favorite cup of coffee, whatever, the scent is that you're smelling at the time try to be very mindful and imagine what you're smelling.
And while that may seem really silly, remember that smell actually happens in the brain.
Our brain processes smell as the nerve signal transmits through the olfactory bulb into the different parts of the brain, and then it ultimately identifies what we are smelling.
So our brain interprets that smell.
And that connection is what's thought to be damaged after a viral infection, and our brain's ability to recover smell by repairing that neural connection and adapting through neuroplasticity is ultimately how we believe that we regain our sense of smell.
So being very mindful of what you're smelling can help to re-establish that connection with our brain of what we are actually smelling.
Okay.
So you have your four jars and twice a day you go through each jar for 10 to 15 seconds, maybe once in the morning.
And once in the evening, wherever it is try to make it as convenient as possible for you placing it on your countertop, or in your bathroom by your toothbrush, or wherever is most convenient.
And as you concentrate on each smell, I want you to make sure that you write notes or make keep track of your progress.
So that third part of this training is to track your progress.
And while it may be difficult to identify exactly how much of your smell or your taste is improving.
You should still keep track of it.
Every time you go through these scents and make notes if you can.
And if you're not smelling anything still go through all the scents and practice it a couple times a day.
I think it can be helpful to make notes of the things that you're starting to recognize like hints of your favorite perfume, or the taste that you can identify when you're eating or drinking.
And then you mark, those things down on your chart.
And if you're like me, you may start to notice some patterns like poor smell in the morning or changes in familiar smells like coffee, beans.
It may not smell like coffee beans in the morning.
But it may smell like a little more hint of chocolate or coffee in the evening.
It can be weird to have varying smells.
But keep working on those familiar smells.
Even if they don't seem to smell the same as they did before.
It may take a few weeks for the olfactory pathway to fully repair.
So keep working at it more recently, there was a very interesting report that showed most patients with lack of smell or taste.
They recovered within three weeks with a median number of days for recovery around seven days.
But interestingly, those who are between age 20 and 39 years old, they showed a tendency to be associated with a longer recovery time for getting their sense of smell back as you can see in that chart.
So don't lose hope.
Most people will recover their sense of smell after a viral infection like covet 19.
But if you're having difficulty regaining your smell, or you want to try an active approach like olfactory training, gather a few of these scents that we talked about today and put them in a convenient place and practice smelling them for 10 to 15 seconds at a time at least twice a day using the small sniff technique instead of a giant whiff, just small sniffs, a couple times a day for 10 to 15 seconds, just like physical therapy, recovery, doesn't happen, overnight so be patient.
And let me know in the comments, how your sense of smell and taste are coming along mine are improving, but I'm going to continue with this for the next week or two, and hopefully it gets back to normal, and hopefully yours gets back to normal as well.
So thanks for watching and don't forget to like this video, if you found it to be helpful and to subscribe to the channel for more helpful videos like this and updates as well.
Thanks again and we'll, see you in the next video.
FAQs
How to Get Your Smell Back After Covid with Smell Training? ›
4, 2023 – Personalized essential oils may help people recover their lost sense of smell due to COVID-19, according to a new study. Called olfactory training, the process involves smelling the oils regularly to “challenge” the nerves responsible for sending smell messages to the brain, according to The Mayo Clinic.
Can you train your senses to smell again after COVID-19? ›When will I get my sense of smell and taste back? Patients usually improve slowly with time. About 65 percent of people with COVID-19-induced parosmia or hyposmia regain these senses by about 18 months, while 80-90 percent regain these senses by two years.
How can I train my nose to smell again? ›Take sniffs of each scent for 10 to 20 seconds at least once or twice a day. While sniffing, it is important to be focused on the task. Try to concentrate on your memory of that smell. After each scent, take a few breaths and then move on to the next fragrance.
How do I regain my sense of smell after Covid treatment? ›Smell training means regularly smelling different things to relearn them. It can help some people get their sense of smell back. If you can smell the difference between 2 different things, smell training may help you. This includes if you can only smell a faint difference.
What is scent training for loss of smell? ›Olfactory training is a non-pharmacological and non-surgical treatment option for patients with olfactory dysfunction. Patients undergoing olfactory training expose themselves to 4 different odors twice daily for at least 24 weeks.
What oils for smell training? ›How to do it? The training consists of smelling 4 scents (rose, eucalyptus, lemon, clove), 2 times a day and following these steps: Choose 1 scent and smell it for 15 seconds while trying to remember what it once smelled like. Rest for 10 seconds.
How do you stimulate the olfactory nerve? ›Carry a vial of a nonirritating substance in your bag; vanilla, lemon, and freshly ground coffee are good examples, and tobacco or scented soap will do if necessary. These odors stimulate the olfactory receptors. Do not use irritating odors such as camphor or menthol.
How long does it take to get used to a smell? ›Smell adaptation
This is called 'adaptation'. Loss in smell sensitivity is only temporary and is particular to that 'over-smelled' odour. Recovering from adaptation depends on the individual but can range from a few seconds to a couple of minutes.
There are no standard treatments for directly repairing the damage caused by post-traumatic olfactory loss, for example to the olfactory nerve or bulb. We know that patients are commonly told by doctors that their sense of smell isn't going to come back and there is nothing that can be done to treat the problem.
How many days can I regain my sense of smell? ›The average time of olfactory dysfunction reported by patients was 21.6 days, according to the study in the Journal of Internal Medicine. Nearly a quarter of the 2,581 COVID-19 patients studied didn't regain smell and taste within 60 days of infection.
How can I get my taste and smell back? ›
Powerfully aromatic and flavorful foods like ginger, peppermint and peanut butter can help you get your sense of smell and taste back. So can strongly-scented essential oils. Cooks and people who love to eat can't bear to live without their senses of taste and smell.
What to eat when you have no taste? ›Try sharp tasting foods and drinks, such as citrus fruits, juices, sorbet, jelly, lemon mousse, fruit yoghurt, boiled sweets, mints, lemonade, Marmite, Bovril, or aniseed.
What essential oils bring back sense of smell? ›A traditional olfactory training protocol uses four specific scents: rose, lemon, eucalyptus, and clove.
How long does COVID scent loss last? ›“We found that probably 80% of those patients who have a loss or distortion of their sense of smell will recover that sense about one to three months after the COVID-19 infection has resolved.
What is scent work training? ›Scent Work is a sport which allows your dog to harness their innate sense of smell to detect odors. Using the same approach as detection dogs who learn to discern odors such as narcotics or explosives, Scent Work teaches your dog how to identify a variety of essential oils, such as birch, anise and clove.
What essential oils help regain smell after COVID? ›Altered smell and loss of smell is common after COVID-19. Smell retraining may assist with recovery. For smell retraining there are 4 essential oils that are used to assist in possibly restoring sense of smell. The essential oils are: rose, citronel (citrus or lemon), eucalyptus (menthol), and cinnamon.
What essential oils make gain scent? ›Three variations of Gain with Essential Oils: Lavender & Calm Chamomile. Eucalyptus & Mindful Mint.
How can I smell better ASAP? ›- Drink Plenty of Water. ...
- Spritz in the Closet. ...
- Store a Scented Sachet in Your Underwear Drawer. ...
- Perfume Your Hairbrush. ...
- Spray Your Bare Torso with Fragrance. ...
- Blend with Other Favorite Scents. ...
- Apply Lightly Scented Deodorant. ...
- Use Shoe Spray.
Nasal decongestants can open up your nasal passages and make you breathe easier as well as improve your sense of smell. They are available in the form of sprays, drops, and inhalers. Antihistamine: Antihistamines can relieve nasal congestion, stuffy nose, and other allergy symptoms.
How long does it take for olfactory nerves to regenerate after COVID? ›She knew that COVID-19-related smell loss also was a neurological problem, in which long-term effects of the virus prevent nerves deep in the nasal cavity from regenerating correctly. These nerves connect to the brain and normally regenerate every three to four months.
What stimulates the olfactory organ? ›
Dendritic processes propel cells toward tiny hairs in your olfactory mucosa where they stimulate olfactory cells.
How do you reset olfactory fatigue? ›The best way to combat fragrance fatigue in that instance is to alternate between two or more fragrances that you like. This is why when selling or stocking our products, we advise that you carry two or more fragrances at a time, so you and your customers can alternate each month.
Can permanent anosmia be cured? ›This occurs when there is either an inherited genetic disorder or abnormal development of the olfactory system (the body's sensory system for smell) occurring before birth. Unfortunately, there is no cure for congenital anosmia.
Can anosmia be reversed? ›The only truly reversible cause is inflammation, which is confirmed when smell returns after a course of corticosteroid. Sinus computed tomography is necessary to view the olfactory cleft; lack of obstruction indicates that smell impairment is nonreversible.
What vitamins repair olfactory neurons? ›Vitamin A plays a decisive role in the regeneration of olfactory receptor neurons.
How do I regain my sense of smell after a sinus infection? ›Your sense of smell may go back to normal in a few weeks or months. Treating the cause might help. For example, steroid nasal sprays or drops might help if you have sinusitis or nasal polyps. A treatment called "smell training" can also help some people.
How long are you contagious with COVID? ›People with moderate or severe COVID-19 should isolate through at least day 10. Those with severe COVID-19 may remain infectious beyond 10 days and may need to extend isolation for up to 20 days.
What tastes good after COVID? ›Eat plain flavours such as: chicken, fish, tofu and rice. Eat cold food or food at room temperature. Eat food with different textures.
What not to eat when you have COVID? ›Avoid foods (e.g. snacks) that are high in salt and sugar. Limit your intake of soft drinks or sodas and other drinks that are high in sugar (e.g. fruit juices, fruit juice concentrates and syrups, flavoured milks and yogurt drinks). Choose fresh fruits instead of sweet snacks such as cookies, cakes and chocolate.
How do you taste with a blocked nose? ›The best place to start is focusing on reducing the inflammation in your nasal passages. If you can open up your sinuses and facilitate drainage, your smell (and therefore your taste) will return faster. Saline irrigations are helpful to wash out signs of infection and clear inflammation.
Do essential oils work if you can't smell? ›
Yes. Essential oils can work even if you don't have a sense of smell. Whether you use them by inhaling them or applying them on the skin, in both cases there is increasing scientific evidence that certain chemicals in the essential oils can have a physiological effect that can support you.
How do you use peppermint oil for smell? ›Little House Living suggests saturating a cotton ball with peppermint essential oil, which can then be used in several ways: Swipe it along windowsills and door jambs, or pop it into the bottom of garbage cans to keep them from smelling.
What sense is smell? ›Olfaction, the sense of smell detects and discriminate odors as well as social cues which influence our innate re-sponses.
Am I still contagious after 7 days of COVID? ›You are most infectious (or contagious) in the first 5 days after your symptoms start. You can also spread COVID-19 in the 48 hours before your symptoms start. If you never have symptoms, consider yourself most infectious in the 5 days after you test positive.
Does Omicron cause loss of smell? ›The omicron variant has been reported to cause less anosmia than the preceding SARS-CoV-2 virus variants [1–4]. Since the prevalence of olfactory dysfunction varies greatly between studies, the global prevalence of anosmia caused by omicron has not yet been estimated.
Why can't I smell or taste? ›Illness or Infection
Anything that irritates and inflames the inner lining of your nose and makes it feel stuffy, runny, itchy, or drippy can affect your senses of smell and taste. This includes the common cold, sinus infections, allergies, sneezing, congestion, the flu, and COVID-19.
Smell training generally uses four different types of smells: sweet (fruit), flower, resinous and spicy. Because of the widespread smell loss associated with COVID, smell training kits are widely available in stores and online. "You can absolutely use essential oils," Cho said. ANDREA MABRY | University Relations.
What is scent therapy called? ›Aromatherapy is the practice of using essential oils for therapeutic benefit. Aromatherapy has been used for centuries. When inhaled, the scent molecules in essential oils travel from the olfactory nerves directly to the brain and especially impact the amygdala, the emotional center of the brain.
How long does it take to recover from smell loss from Covid? ›Overall, the study results suggested that though it might take time, up to three years in most cases, COVID-19 patients recover from olfactory dysfunction.
How can I get my sense of taste and smell back? ›Powerfully aromatic and flavorful foods like ginger, peppermint and peanut butter can help you get your sense of smell and taste back. So can strongly-scented essential oils. Cooks and people who love to eat can't bear to live without their senses of taste and smell.
How do you treat loss of taste and smell? ›
- Add small amounts of strong cheese, bacon or toasted nuts to dishes.
- Use aromatic herbs, seasonings and spices (not salt) to boost flavor.
- Serve foods that have different textures and colors.
There are no standard treatments for directly repairing the damage caused by post-traumatic olfactory loss, for example to the olfactory nerve or bulb. We know that patients are commonly told by doctors that their sense of smell isn't going to come back and there is nothing that can be done to treat the problem.
What stage of Covid is loss of smell? ›Nasal or sinus congestion (swelling) during the early stages of a COVID-19 illness also prevents smell molecules from getting where they need to be—the narrowest point in the nasal cavity— to be sensed. By the time the swelling caused by congestion goes down, the damage to the olfactory nerves may be done.
What essential oils are good for COVID smell recovery? ›Altered smell and loss of smell is common after COVID-19. Smell retraining may assist with recovery. For smell retraining there are 4 essential oils that are used to assist in possibly restoring sense of smell. The essential oils are: rose, citronel (citrus or lemon), eucalyptus (menthol), and cinnamon.
Why does COVID cause loss of smell? ›COVID-19 produces an inflammatory product that causes olfactory loss while also interfering with viral spread into the central nervous system. In the central nervous system, olfactory receptors play a role as an alternative mode of SARS-CoV-2 entry into cells.
What causes no taste or smell? ›Illness or Infection
Anything that irritates and inflames the inner lining of your nose and makes it feel stuffy, runny, itchy, or drippy can affect your senses of smell and taste. This includes the common cold, sinus infections, allergies, sneezing, congestion, the flu, and COVID-19.
According to a group of researchers from the University of Bristol in the UK, 2 percent of people (at least in their survey) carry a rare version of the gene ABCC11 that prevents their armpits from producing an offensive odor.
Why my smelling sense is not working? ›A stuffy nose from a cold is a common cause for a partial, temporary loss of smell. A blockage in the nasal passages caused by a polyp or a nasal fracture also is a common cause. Normal aging can cause a loss of smell too, particularly after age 60.