Phantom Smells and Menopause
A truly weird and mysterious symptom no one talks about.
By now, most of us are best friends with the usual suspects of menopause: hot flashes, crazy mood swings, sleeplessness…the list goes on and on. Literally. On and on and on.
But phantom smells?
It’s one of the strangest and least discussed symptoms, also known as phantosmia.
If you’ve ever caught a whiff of something burning, rotten, or just plain odd when there’s no source for the odor, you’re not imagining things. This bizarre phenomenon can be yet another quirk of hormonal changes during menopause.
What Are Phantom Smells?
Phantom smells, or phantosmia, occur when your brain perceives an odor that isn’t actually present. These scents can range from mildly annoying to downright unpleasant—think burning rubber, cigarette smoke, or even rotting food. Some women also report sweet, chemical, or metallic smells.
Why Does This Happen During Menopause?
Though research on the connection between phantosmia and menopause is slim, hormonal fluctuations—especially declining estrogen levels—are believed to play a role. Estrogen influences multiple systems in the body, including brain function and the nervous system. As estrogen declines, it can affect our sense of smell, leading to false perceptions of odors.
What Can You Do About It?
Track Your Triggers: keep a journal to see if certain foods, stressors, or environments make symptoms worse.
Stay Hydrated: dry nasal passages can sometimes contribute to changes in smell perception.
Try Nasal Irrigation: a saline rinse may help clear irritants and improve nasal function.
Manage Stress: mindfulness, deep breathing, and gentle movement (like yoga) can help regulate your nervous system.
Consider Hormonal Support: if symptoms are severe, talk to your doctor about hormone therapy (HT) or natural remedies to balance estrogen levels.
So…you’re not going crazy. Not yet anyway. It’s just another wacky day as a woman in perimenopause or menopause.
Now go enjoy that bonfire. Wait…there isn’t one, it’s just your menopausal brain playing tricks on you again.
Be well everyone!
