Can you tell what’s on the menu before you’ve even entered the restaurant? Does the smell of deli sandwiches turn your stomach?
Studies suggest that as many as two-thirds of pregnant women become more sensitive and reactive to the scents around them when they’re pregnant — just another one of those strange early symptoms of pregnancy.[1]
What is hyperosmia (heightened sense of smell)?
Hyperosmia is a persistently heightened or increased sense of smell, and it’s very common in pregnancy. It’s also been linked to allergies and some health conditions.[2]
When does heightened sense of smell generally start during pregnancy?
Many pregnant women notice changes in their sense of smell during the first trimester. But the significance of those changes and their effect on expectant moms can vary.[3]
For instance, scientists have hypothesized that for some women, this heightened sense of smell can trigger morning sickness. (One study even found that women born without a sense of smell (anosmia) don't suffer from morning sickness when pregnant. Who knew?)[4]
What causes heightened sense of smell during pregnancy?
As with so many pregnancy symptoms, when it comes to your keener sense of smell, you can once again blame those pregnancy hormones. In this case, estrogen can make every little scent that wafts your way feel like an all-out assault on your nostrils.
What can I do about heightened sense of smell when I'm pregnant?
You can't cut off your nose, but you can try to avoid scents that drive you crazy (especially those that ramp up your nausea and other pregnancy symptoms). Some strategies to try:
- Eat smart. Cook and eat only those foods you can stand to smell. Even if the old you loved cauliflower and broccoli, the pregnant you might not like the odor of cooked cruciferous veggies.
- Freshen up. Leave your windows open whenever possible to banish cooking or musty odors.
- Keep clean. Wash your clothes more often than usual, since fibers tend to hold onto odors.
- Baby your nose. Saline washes and sprays can help keep your nasal passages moist and healthy (and also help with congestion, another common pregnancy complaint).
- Ditch deodorants. Switch to unscented or lightly scented toiletries and cleaning products (or at least those with fragrances that don't make you sick).
- Ask for extra consideration. Ask your partner, family, friends and nearby coworkers if they can be sensitive to your newly superhuman sense of smell. Maybe they can go easy on the perfume and cologne or refrain from reheating fish for lunch.
- Microwave it. Heating foods in the microwave tends to produce less odors than other forms of cooking.
- Sniff the good stuff. Try to surround yourself with scents that actually make you feel better. Mint, lemon, ginger and cinnamon are more likely to soothe your nausea than make it worse.
- Distract your nose. Chew on a piece of gum or suck on a hard candy, which can help take your attention away from odors. Peppermint candies, specifically, may also help with nausea.
- Go cold. Eating cold versions of your favorite foods may help, since your senses of taste and smell are so connected. A cold steak sandwich or salmon salad may go over better with your more powerful nose than grilled steak or salmon, which may taste and smell stronger served hot.
Can I prevent heightened sense of smell during pregnancy?
Unfortunately, there’s no way to train your nose not to be super sensitive while your hormones are surging. This is one of those mom-to-be experiences you'll have to wait out until the later months (or after your baby is born).
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Think of it as your very own pregnancy superpower (!) and know that your bionic sense of smell won't stick around forever.
Does heightened sense of smell go away?
For many women, sensitivity to strong (and sometimes icky) smells starts to subside fairly quickly and early in pregnancy. If it doesn’t, your nose will likely return to normal as pregnancy progresses or soon after delivery.
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