Do you sometimes smell smoke, but no one else does, and nothing is burning around you? Do your family and friends think you are crazy because you smell something burning? It turns out that menopause and phantom smells, especially smoke, are a symptom of this change in life.

What are phantom smells?

 

According to our survey research at Morphus, 22% of women in perimenopause and menopause experience phantom smells.

Phantom smells, also known as phantosmia or olfactory hallucination, are smells someone detects, yet there is nothing there to cause the odor. The smells typically vary from person to person, but they are usually unpleasant, such as burning cigarettes, mold, chemicals, or burnt toast. People may experience these smells for a few hours, days, or even weeks.

The offending smells may be caused by sinusitis or other conditions affecting the olfactory system (e.g., nasal polyps, allergic rhinitis, nasal tumors), or they may be associated with brain trauma, schizophrenia, migraine, epilepsy, Parkinson’s disease, depression, or stroke.

However, research indicates that 52 to 72 percent of smell disorders are related to sinus issues. When this is the case, you may experience a more pungent smell in one nostril than the other.

When phantom smells are associated with the brain, they tend to be more persistent.

Read about how to get rid of smells naturally.

Phantom smells can be life-altering because they can affect your sense of taste, which may result in a loss of appetite and weight loss. Some people become depressed and anxious when living with this symptom.

How are phantom smells associated with menopause?

Truthfully, no one knows for sure. If you search on the internet for phantom smells during menopause, you will find lots of women writing in forums and chat rooms about this symptom. Why is this happening to them? Are they going crazy?

It’s believed that the decline in estrogen affects the olfactory system, which has estrogen receptors. The lack of this hormone may cause women to experience smells that don’t exist in the environment.

Read about 17 uses for essential oils: smell your way to better health

How can you manage phantom smells naturally?

The good news is that phantom smells typically go away on their own, although it may take days, weeks, or even months. They also may return. The other good news is that they are relatively harmless, although they can be distressing.

If the nasal passages are involved in any way, use of saline rinses may help. Using a neti pot and a saline solution may provide relief.

Some people report that using essential oil diffusers sometimes helps mask the offending odors.

Can stress management techniques help with phantom smells?

Absolutely. Managing stress may not seem related to what your nose is up to, but stress plays a sneaky role in intensifying sensory experiences, including phantom smells. When your stress levels are high, due to deadlines, drama, or even menopause itself, your body releases cortisol. Elevated cortisol can make your senses more sensitive, meaning those mysterious smoke or chemical smells might ramp up just when you’re already feeling overwhelmed.

Thankfully, simple stress-busting habits like deep breathing exercises, gentle yoga, and meditation can help calm your system. Taking a few slow, deep breaths or engaging in a calming yoga routine can reduce not only general anxiety but also the frequency and intensity of phantom smells. Even a short daily mindfulness session can be a lifeline.

If you suspect your phantom smells worsen during stressful times, consider keeping a journal. Tracking symptoms alongside stress levels may help you spot a pattern and provide the motivation to carve out a little more time for self-care.

Hydration and Rest: Unsung Heroes in Managing Phantom Smells

You might be surprised to learn that your daily habits, like how much water you drink and whether you’re getting enough shut-eye, can play a supporting role in your sensory health. Dehydration can dry out your nasal passages, making you more sensitive to strange or unpleasant odors. Similarly, fatigue has a way of making everything seem worse, from hot flashes to odd phantom scents drifting through your day.

So, what can you do? Keep a water bottle nearby and sip regularly throughout the day. Proper hydration helps maintain the natural moisture in your nasal passages, which may ease olfactory annoyances. And don’t underestimate the power of sleep. Aiming for seven to eight hours a night gives your nervous system (including those olfactory nerves) a chance to recharge and reset.

While these may not eliminate phantom smells, they can make them less overwhelming—and let’s be honest, good rest and hydration help everything feel a bit more manageable.

Supplements and lifestyle changes for hormonal balance

Since hormonal fluctuations can play a significant role in phantom smells, taking steps to support your hormones naturally may help ease this quirky symptom. Here are a few approaches you might try:

• Nutritional supplements: Some women find support through supplements such as vitamin D, magnesium, and omega-3 fatty acids. These nutrients can play essential roles in overall hormonal health.
• Lifestyle adjustments, such as regular physical activity, stress management (including yoga, meditation, or simply singing loudly in the car), and a balanced diet rich in fruits, vegetables, lean proteins, and whole grains, all encourage hormonal harmony.

While these measures can be helpful, remember that not everything works for everyone—and sometimes “normal” is just a bit different these days. If you’re unsure what’s right for you, a conversation with your doctor or a qualified health professional is always a wise place to start.

When to see your doctor

If the phantom smells persist for more than a few days and/or they are disrupting your daily activities or ability to work, consult your doctor. There may be an underlying medical condition beyond the unusual smells.

Bottom Line

Phantom smells may be part of the menopause experience. If you are in menopause and smell something rotten when there’s no reason, you may be a member of the phantom smell club. If a natural approach, patience, and time don’t work, see your doctor.