Why Your Sense of Smell Changes In the First Trimester

Many pregnant women notice that their sense of smell becomes more intense in early pregnancy.

From strong food aversions to heightened awareness of everyday odors, these changes are all due to the remarkable shifts happening in your body.

Here’s why your sense of smell changes and some tips for managing the most challenging scents.

Why Your Sense of Smell Changes During Pregnancy

The heightened sense of smell, known as hyperosmia, is common in the first trimester and can sometimes be one of the earliest signs of pregnancy.

This change is largely due to hormonal fluctuations, particularly the increase in estrogen and human chorionic gonadotropin (hCG). Here’s how each hormone plays a role:

1. Estrogen

Estrogen rises rapidly in the first trimester and has been linked to sensitivity in the olfactory system. As estrogen levels increase, it can amplify your sense of smell, making everyday scents feel stronger and more noticeable.

2. hCG (Human Chorionic Gonadotropin)

hCG levels also climb significantly in early pregnancy, which is thought to contribute to nausea and vomiting. For many women, smells can trigger nausea as the body reacts more strongly to scents due to the combined effects of hCG and estrogen.

Common Smell Sensitivities in Early Pregnancy

During the first trimester, you might find that certain smells you once enjoyed become overwhelming, or even intolerable. Some common smell sensitivities include:

– Food odors: Many women experience strong aversions to cooking smells, especially greasy, fried, or spicy foods.

– Perfumes and personal care products: Scented lotions, perfumes, and even deodorants may suddenly seem overpowering.

– Household cleaning products: Chemical cleaners can become unpleasant, and their fumes might trigger nausea or headaches.

– Environmental odors: Everything from car exhaust to office smells can feel intensified.

These sensitivities vary for each person, and you may find yourself drawn to certain smells as well. Some women even develop new scent cravings, like citrus or fresh laundry.

Tips for Managing an Increased Sense of Smell in the First Trimester

1. Identify and Avoid Trigger Scents

Once you know which scents are problematic, you can try to minimize your exposure to them to reduce nausea or discomfort.

– Make a list of trigger scents so you’re aware of what to avoid.

– Avoid cooking foods that have strong odors, like garlic or onions, or try to have someone else cook when possible.

– Choose scent-free or mild-smelling personal care and household products to reduce strong odors.

2. Try Fresh Air and Ventilation

Ventilating spaces can help disperse smells and make the air feel fresher, especially in enclosed spaces like the kitchen or bathroom.

– Open windows while cooking or use a fan to remove strong odors from the kitchen.

– Take regular breaks outside for fresh air, especially if you’re feeling queasy.

– Consider an air purifier to help filter out lingering odors indoors.

3. Use Scents That Soothe You

Pleasant or soothing scents, like lemon or lavender, can act as a natural “mask” for strong odors, providing a sense of calm and balance.

– Keep a handkerchief with a drop of a soothing essential oil, such as lemon or peppermint, to breathe in when needed.

– Use a diffuser with a light scent in spaces where you spend time, as long as it doesn’t aggravate nausea.

– Opt for fresh scents that you find refreshing, like citrus or herbal aromas.

4. Eat Cold or Room-Temperature Foods

Cold foods tend to have a milder smell than hot foods, which release more aroma molecules, making them easier to tolerate.

– Choose foods like salads, smoothies, or yogurt bowls, which are lower in odor.

– Prepare meals in advance and store them in the fridge to avoid the strong smells that come from cooking.

– Stick to simple foods that aren’t heavily spiced or cooked if you’re sensitive to food smells.

5. Switch to Fragrance-Free Products

Many household and personal care products are heavily scented, which can be overwhelming. Fragrance-free options are typically gentler on your sense of smell.

– Use fragrance-free laundry detergent, lotion, and body wash to reduce your scent exposure.

– Choose natural or unscented cleaning products to avoid strong chemical smells.

– Consider switching to a gentle, unscented deodorant if your usual scent is too strong.

6. Practice Breathing Exercises

Breathing techniques can help you manage nausea and relax if you’re feeling overwhelmed by a strong smell.

– Take deep, slow breaths through your mouth if a smell is particularly strong.

– Try belly breathing or slow counting to distract yourself and reduce nausea.

– Close your eyes and practice a brief meditation to refocus and reduce sensory overload.

When Will Smell Sensitivity Decrease?

For many women, heightened smell sensitivity peaks during the first trimester and gradually decreases in the second trimester as hormones stabilize.

However, some women continue to experience sensitivities throughout their pregnancy.

Knowing this change is temporary can make it easier to manage until your body adjusts.

Conclusion

Heightened smell sensitivity is one of the unique ways your body responds to pregnancy.

By making small changes, like identifying and avoiding trigger scents and opting for fresh air and fragrance-free products, you can manage this symptom more comfortably.

Remember, this change is a natural part of pregnancy, and it will likely become easier as you progress.