Best Ways to Preserve Your Sense of Smell

As a perfume lover, one of the subtle but impactful shifts I’ve noticed, both in myself and through conversations with other women, is a change in how we experience scent as we age. Several women have confided, “I can’t smell my perfumes like I used to!” And, honestly, I get it. Though I don’t enjoy acknowledging it, since turning 50, my once keen sense of smell has lessened somewhat. Not drastically, but enough to make me question the cause.

What I’ve found, after researching this topic, is both enlightening and a little unsettling: hormonal changes and aging can indeed affect our sense of smell. But there’s good news, there are ways to manage and even mitigate this decline. Interestingly, having a perfume collection might even be helping to “exercise” my sense of smell and keep it sharp.

The Science Behind Hormonal Changes and Smell

The connection between our hormones, particularly estrogen and progesterone, and our sense of smell is profound. These hormones play a key role in the brain’s ability to process scents. When estrogen levels decline during menopause, it can directly impact the olfactory receptors that detect smells. According to research by The University of Tokyo, this drop in estrogen results in reduced olfactory sensitivity, making previously vibrant perfumes feel dull or underwhelming.

Some women may notice only slight changes, but for others, the shift is more significant. For example, a woman who used to adore crisp floral scents might now struggle to detect the top notes in her favorite fragrance. This isn’t just a minor inconvenience; it’s a real biological shift, backed by scientific studies that show how aging and hormonal fluctuations affect our olfactory abilities

Aging and the Natural Decline of the Olfactory System

In addition to hormonal changes, aging itself brings challenges to our sense of smell. According to studies published by University of Surrey, more than 50% of adults over 65 experience some degree of olfactory decline. This happens because the olfactory receptor neurons, the cells responsible for detecting scent molecules, regenerate more slowly as we age. As a result, it becomes harder to detect and differentiate between complex fragrance notes.

*The percentage of olfactory decline with age, as you can see the increasing loss of olfactory function as we get older*.

But the issue isn’t confined to the nose. Neurological changes in the brain, particularly in the olfactory bulb, also reduce our ability to process scents. Researchers at University of Chicago highlight that certain gene variants linked to aging can contribute to this decline, making it a normal part of the aging process.

*Olfactory decline with age in individuals with Alzheimer’s or cognitive diseases is more severe and occurs earlier compared to the general population.*

One of the more concerning aspects of olfactory decline is its connection to neurodegenerative diseases like Alzheimer’s and Parkinson’s. Research shows that a loss of smell can be one of the earliest indicators of these conditions. Degenerative changes in the olfactory pathways are often observed in patients with Alzheimer’s, suggesting that changes in smell perception may be linked to broader neurological health.

Fragrance Preferences Change as We Age

As hormonal shifts and aging impact our sense of smell, many women find their fragrance preferences evolve. The once-beloved fresh, floral notes may become less appealing as their subtlety fades. Instead, stronger, more pronounced perfumes with deep base notes such as amber, oud, and musk tend to stand out.

Perfumes like Frederic Malle’s Portrait of a Lady or Byredo’s Gypsy Water, with their intense sillage and long-lasting base notes, may offer a more satisfying olfactory experience as they project more easily and last longer. On the other hand, lighter scents such as Chanel Chance Eau Tendre may start to feel fleeting or weak.

What Can Be Done? Practical Tips to Maintain Your Sense of Smell

While some degree of olfactory decline is inevitable, there are several expert-backed strategies to help preserve and even strengthen your sense of smell:

Olfactory Training:
Repeated exposure to specific scents, known as olfactory training, can help maintain or even improve the sensitivity of your olfactory system. A study published in Frontiers in Psychology found that regular sniffing of distinct scents like eucalyptus, lemon, rose, and clove can “exercise” your sense of smell, much like physical exercise strengthens muscles.
Dietary Support:
A healthy diet rich in zinc and omega-3 fatty acids can help support olfactory function. Zinc, found in foods like shellfish and seeds, is essential for the regeneration of olfactory receptors. Omega-3s, found in fatty fish and flaxseeds, support nerve health. According to The Journal of Otolaryngology, these nutrients can have a significant impact on maintaining a healthy sense of smell as we age.
Avoid Environmental Toxins:
Smoking and exposure to pollutants are known to accelerate the decline of the olfactory system. Research from University of Chicago highlights that long-term exposure to airborne toxins can damage olfactory receptors, leading to a faster loss of smell. Avoiding smoking and minimizing exposure to pollutants are crucial steps in preserving your olfactory abilities.
Stay Hydrated:
A dry nasal passage can reduce the ability to detect scents. Staying hydrated ensures the nasal cavity is moist, which is essential for the detection of scent molecules. This is especially important in dry or air-conditioned environments, as recommended by The American Rhinologic Society.
Physical Exercise:
Regular cardiovascular exercise increases blood flow to the brain, including areas that support olfactory function. Studies from University of Connecticut School of Medicine have shown that physically active adults are better able to maintain their sense of smell than sedentary individuals.

Why Your Perfume Collection Might Be Helping

Interestingly, having a varied perfume collection might be one of the ways you’re unknowingly “exercising” your sense of smell. By exposing yourself to a wide range of fragrance notes, floral, woody, spicy, or gourmand, you’re regularly engaging your olfactory receptors. This stimulation helps keep the system active and may slow the decline of your olfactory abilities.

Trying out new scents, picking apart the layers of a perfume, and learning how different fragrance families interact are all ways to continue enjoying perfume while also maintaining your sense of smell.

Navigating the Changes with Confidence

Aging and hormonal changes are an inevitable part of life, but by understanding how they affect our sense of smell, we can take proactive steps to slow the decline. From choosing fragrances that match your evolving olfactory preferences to practicing olfactory training and making lifestyle adjustments, there are ways to continue enjoying perfumes well into later years.

It’s not just about holding onto what you’ve lost, it’s about embracing the changes and finding new ways to appreciate the world of scent as your body changes. And if you’ve noticed a loss of smell, we’d love to hear your story. Have certain perfumes become harder to detect? Have your fragrance preferences changed? Tell us what you’ve experienced and how you’ve adapted.

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