The Surprising Power of Smell

I recently had a moment of unexpected nostalgia when I brewed my first cup of hojicha (toasted green tea) in a long time. The moment the steam rose from the cup, the earthy, roasted scent transported me back to a time in my life I don’t often think about. It was a period marked by emotional upheaval, yet also one of significant health focus. I had embraced a macrobiotic diet, and hojicha was often recommended for its soothing digestive properties. I lived in a small, cozy apartment, with only a bonsai sitting on a large wooden table as a companion. The smell of that tea brought all of it back—my health journey, my emotional state, and the simple comforts of that time.

Thanks for reading Choose to Bloom! Subscribe for free to receive new posts and support my work.

This experience left me wondering: Why is smell so powerful? Why does a single scent have the ability to unlock memories that feel as vivid as if they happened yesterday?

Smell and Memory

Our sense of smell is unique. Unlike our other senses, it’s directly tied to the emotional and memory-processing parts of the brain. When we breathe in a scent, it travels through the olfactory bulb, which is closely connected to the limbic system, the brain's center for emotions and memories. This is why smells can trigger memories with such intensity, often with a rush of emotion. It’s not just that we remember something; we feel it again. The smell of hojicha brought back more than just an image of that apartment. It also brought back the feelings, the state of mind, the purposefulness of that time in my life.

There’s even a field of academic thought that explores smells in history.

Smell and Mood

But the influence of smell doesn’t stop at memory. It can directly affect our mood. Certain smells have been shown to evoke specific emotional responses. Lavender, for example, is commonly used to reduce stress and promote relaxation, while the sharp, invigorating scent of peppermint can boost energy and focus. Aromatherapy has long used these principles to enhance well-being, harnessing the power of smell to influence our emotions. When you inhale a comforting scent, like fresh-baked bread or a floral perfume, it can instantly elevate your mood, making you feel more at ease or even nostalgic.

Smell and Taste

The relationship between smell and taste is profound. Our experience of flavor is primarily driven by what we can smell. When we eat, the aroma of the food reaches our nasal passages, adding layers to the flavor profile. This is why food can taste different depending on whether we’re able to smell it or not. A meal can go from bland to flavorful simply by inhaling the right aroma. It’s even been shown that if people smell salt while eating, their food will taste saltier.

Smell, Appetite, and Healthy Weight

Smell plays a crucial role in appetite. The aroma of food triggers the release of digestive enzymes and prepares our body for eating. This is why a tempting scent—like the smell of a fresh pot of coffee or a savory stew—can make our stomachs growl, even if we're not particularly hungry. Conversely, the lack of scent can dull the appetite. Ever notice how bland food can taste when you have a stuffy nose? That’s because a large portion of what we perceive as taste comes from our sense of smell.

Research has shown that the effectiveness of the sense of smell may be correlated with high BMI. One study found that a decreased sense of smell impacted the food choices and level of satiety (feeling full) of people with overweight and obesity. Scientists are exploring smell as a potential treatment pathway for obesity, so I’m sure the research will continue.

Interestingly, research points to a bidirectionality when it comes to olfaction. Not only does smell affect food appreciation and selection, it also appears to impact brown adipose tissue (BAT) thermogenesis and utilization. In other words, taste contributes to the regulation of energy inputs (food) and output (metabolism).

Scent for Health: Using Smell to Enhance Wellness

Beyond food, scent is increasingly being recognized for its health benefits. The right scent can not only affect our emotions and memory but can also be used for specific wellness purposes. Here are some of the more studied scents:

• Rosemary has long been associated with enhancing memory and focus. My personal experience fits. I cut off a fresh sprig of rosemary on my way to a grad school mid-term history test and sniffed it throughout the hour we were allowed. I got a 98 percent A!
• Lavender is widely known for its calming properties. It’s often used to promote relaxation and reduce anxiety.
• Peppermint increases focus and mental clarity, reduces mental fatigue, and improves memory recall and task performance.
• Citrus (lemon, orange, grapefruit) elevates mood and reduces anxiety, enhances cognitive performance, and boosts energy and alertness.
• Jasmine reduces anxiety and promotes relaxation, improves mood and sleep quality, and enhances feelings of well-being.
• Eucalyptus improves focus and mental clarity, reduces symptoms of respiratory discomfort, and helps alleviate headaches.

The Japanese practice of forest bathing, or Shinrin-yoku, encourages spending time in forests to rejuvenate both mind and body. It’s believed that the phytoncides given off by the trees are the source of the health benefit. These compounds, including α-pinene, d-limonene, β-pinene, sabinene, myrcene, and camphene, are said to reduce stress, boost immune function, and promote mental clarity.

Hinoki is a type of cypress native to Japan, and many studies on forest bathing have focused on it. Researchers also provided the hinoki scent in hotel rooms by using its essential oil in a diffuser. The same benefits were recorded, but only at about half the efficacy. Even before it was discovered to have these qualities, hinoki was an almost sacred wood in Japan. Learn more about it here.

The practice of using scent for wellness is not just an ancient tradition; it's something that's gaining modern attention as we explore more natural ways to care for our well-being.

A Final Thought

The power of scent is undeniable. Whether it’s evoking memories, changing our mood, enhancing our appetite, or improving our mental clarity, smell plays a far larger role in our lives than we often give it credit for.

I’d love to hear from you. Has there been a time when a scent unexpectedly took you back in time or evoked a strong memory? Or maybe just made you feel amazing and blissful, like hojika does for me. Drop a comment below and share your experience.

Can we smell fat?

Smells of food as an ethical endeavor in the Mughal Court

Importance of the olfactory system on human wellness

Thanks for reading Choose to Bloom! Subscribe for free to receive new posts and support my work.

(This blog is not intended to diagnose or treat disease. I am not a physician. Please consult your physician for any medical advice. Thanks.)

Check out my full website.

Explore my bookshop.org store for books on wellness, nutrition, and more.

Affiliate note: I have affiliate relationships with Bookshop.org, Amazon.com, and Azure Standard. If you click through and make a purchase, I may earn a small commission at no extra cost to you. I strongly support both Azure and Bookshop for their mission-driven models, and I also include Amazon links, as I know many people find it the most convenient and affordable option. As an Amazon Associate, I earn from qualifying purchases.