Fragrance Headaches: Will They Ever Go Away?

Fragrance headaches are a common issue, with one in five people in the United States reporting health problems from exposure to fragrances. These headaches can be caused by a variety of factors, such as an allergic reaction, direct irritation of the airways, or even sensory overload. While some people may be able to identify specific triggers, others may find that a range of different fragrances cause their headaches. In addition to headaches, exposure to fragrances can also lead to other health issues such as nausea, dizziness, rashes, and respiratory problems. So, do fragrance headaches go away? The best way to prevent fragrance-induced headaches is to avoid exposure to strong scents altogether. This can include choosing fragrance-free products, improving ventilation, and limiting contact with known triggers. While medications can provide temporary relief, they may not be a long-term solution.

How to prevent fragrance headaches

Fragrance headaches can be extremely uncomfortable and irritating. They can be caused by a variety of factors, including sensory overload, negative associations, allergies, and odour intolerance. Here are some tips to help you prevent fragrance headaches:

Avoid sensory overload:

If you find yourself in a fragrance store or around strong scents, pay attention to your environment and take breaks as needed. Choose a few options you like and smell them in a different, well-ventilated area. This will help you avoid becoming overwhelmed by too many scents or exposed to a powerful scent for too long.

Be mindful of negative associations:

Sometimes, a fragrance can trigger unhappy memories or remind you of a situation you didn't enjoy, leading to negative emotions and a stress response in your body. If you find that a particular scent is causing you stress or negative feelings, try to avoid it and explore new options that you can associate with happy memories.

Know your allergies:

Check the labels of fragrances and scented products to ensure you are not allergic to any of the ingredients. Even if a product is labelled as ""unscented," it may still contain chemicals that can trigger a headache as an allergic reaction. Do your research and consult with experts to identify and avoid products that may contain allergens.

Opt for natural or citrus-based fragrances:

Chemical-based fragrances often contain ingredients like phthalates that can aggravate headaches and respiratory conditions. Instead, look for fragrances that use natural ingredients, pure oils, and extracts. Citrus scents, in particular, are known to combat migraines and nausea.

Apply fragrances sparingly:

Instead of spraying and walking into a cloud of perfume, apply it sparingly to specific areas such as your wrists, behind your ears, or even the backs of your legs. This will reduce the intensity of the scent and decrease the likelihood of triggering a headache.

Choose solid perfumes:

For some people, it is the inhalation of fragrance particles that causes migraines. Solid perfumes, which are typically applied directly to the skin, can be a better option in such cases. Look for those with a base of natural ingredients like sunflower seed oil and beeswax.

Treat headaches promptly:

If you do experience a fragrance headache, treat it as you would any other headache. Over-the-counter pain relievers such as ibuprofen and acetaminophen can help alleviate symptoms. Removing the source of the offending odour can also reduce the length and severity of the headache.

The link between fragrance and migraines

It is not uncommon for people to develop headaches and even migraines from certain scents. While pleasant smells can have beneficial health effects, bad smells can also have negative consequences.

According to perfumer Douglas Little, "strong colognes and perfumes, though otherwise pleasant, may cause your blood vessels to dilate and in turn trigger migraines." Fragrances can also cause an allergic reaction, with some people experiencing fragrance sensitivity.

A 2019 international study noted that about one-third of adults across the United States, Australia, the United Kingdom, and Sweden reported fragrance sensitivity. The study also found that migraine episodes associated with fragranced product exposure occurred in 12.6% of the general population.

How to prevent fragrance-induced migraines

If you are prone to fragrance-induced migraines, it is recommended to avoid strong scents as much as possible. When purchasing household products, opt for unscented products. When using scented products, do so in a well-ventilated area to reduce your exposure.

When shopping for fragrances, choose three options you like and get them sprayed on blotters so you can smell them in a different atmosphere. Walk around a bit and then decide if you like it. Avoid spraying scents too close to the nose, as the high concentration can trigger migraines.

Safe fragrances for migraine sufferers

Lighter, calming, and citrus-based scents are generally better tolerated by migraine sufferers. Fragrances with notes of citrus (orange, lemon, grapefruit, lemongrass), herbs (lavender, chamomile, rosemary, thyme), and mint (peppermint and spearmint) are less likely to trigger migraines.

Allergic reactions to fragrance

Fragrances and perfumes can be made from natural extracts or synthetic chemicals. While they are designed to produce a pleasant scent, they can also disguise an unpleasant odour.

Perfume allergies occur when your body has a specific immune system response to an ingredient or chemical in the perfume. Your body identifies the ingredient as a foreign substance and releases an inflammatory reaction to fight it off as if it were a bacterial or viral invader. This immune system response usually develops over several days and can manifest as itchiness or a rash. These symptoms can last for weeks.

Perfume sensitivity, on the other hand, is much more common. It is a reaction to something that irritates your body, but it doesn't necessarily trigger a body-wide immune system response. With a sensitivity, you might have a rash that goes away after a few hours or a mild headache. You might also just sneeze a few times before your symptoms disappear.

According to the American Academy of Dermatology (AAD), about 2.5 million Americans have fragrance allergies. Fragrances don't just affect the nose; when you use a scented product on your skin, some of the chemicals in it are absorbed. The AAD reports that allergies to fragrances are the main cause of cosmetic contact dermatitis, a condition that can range from skin itching and redness to blisters and swelling.

In addition to the more common mild symptoms of perfume allergies, such as itching, skin that is scaly or dry, and mild headaches, there are also rare but severe symptoms that require immediate medical attention. These include swelling in the mouth, lips, or tongue, which can make it harder to breathe, eat, or talk, and anaphylaxis, which can make it difficult or impossible to breathe.

If you have a perfume allergy, your treatment should be based on your symptoms and the substance that causes them. It should include avoiding the substance that caused the symptoms in the first place. For mild, temporary symptoms, medications such as oral antihistamines can help with itching and stuffiness. Topical corticosteroid creams can be applied to an itchy area or rash, and colloidal oatmeal baths can help soothe itching and inflammation.

Reducing exposure to fragrances

• Avoid wearing perfumes or colognes: This includes not only refraining from applying them to your body but also avoiding being around others who are wearing them. If you must be around fragranced individuals, try to maintain some distance or remove yourself from the area if you start to feel overwhelmed.
• Choose unscented products: When purchasing household products, personal care items, and cleaning supplies, opt for unscented or fragrance-free options. Read labels carefully, as terms like "natural" or "organic" don't always mean a product is truly unscented.
• Improve ventilation: When using scented products, do so in a well-ventilated area to reduce your exposure. Open windows, use exhaust fans, and ensure your furnace filter is in good condition.
• Be cautious in fragranced environments: If you must spend time in fragranced spaces, such as the fragrance section of a department store, reduce the amount of time you spend there. You can also wear a mask to help reduce direct inhalation of fragrances.
• Opt for solid perfumes: If you enjoy wearing perfume but experience headaches, consider switching to solid perfumes. These are applied directly to the skin and may cause fewer issues with inhalation.
• Choose alternative fragrance sources: Candles and essential oils can be used to scent your home, but use them with caution as they are not risk-free. Diffuse essential oils slowly, and always ensure the area is well-ventilated.
• Discuss fragrance sensitivity with others: If you work or live with others, communicate your fragrance sensitivity. They may be willing to reduce their use of fragranced products or switch to unscented options to help accommodate your needs.

Fragrance-free products

It's important to note the distinction between "fragrance-free" and "unscented" products. While fragrance-free products contain no added fragrances, unscented products may still contain masking agents. Thus, for those sensitive to fragrance, it is advisable to opt for products labelled as fragrance-free.

A wide range of fragrance-free products are available, including skincare, hair care, and makeup. For example, Nurture My Body offers a variety of fragrance-free skincare and hair care products, such as shampoo, conditioner, body lotion, and eye cream. Credo Beauty also provides an extensive selection of fragrance-free makeup and skincare options, catering to various skin concerns like hydration, anti-aging, and acne.

Additionally, SEEN offers an array of fragrance-free hair and skin care products, including shampoo, conditioner, leave-in conditioner, and body wash. Their products are safe for sensitive skin and have been awarded the National Eczema Association's Seal of Acceptance.

By choosing fragrance-free alternatives, individuals prone to fragrance sensitivities can effectively manage their symptoms and reduce the likelihood of experiencing fragrance-induced headaches.

Frequently asked questions