Could Nose-Picking Actually Speed Up Alzheimer’s Disease?

(And why this isn’t just about physiology—it’s deeply psychological too)

Have you ever caught yourself, in a moment of intense stress, boredom, or deep thought, with your finger automatically heading toward your nose? It’s not just a “gross habit” we’re embarrassed to admit. For many people, it’s an automatic action that helps calm down, focus, or simply “reset” the brain. Psychologists call these repeated movements body-focused repetitive behaviors (BFRBs)—the same category that includes nail-biting, hair-pulling, and skin-picking around the fingers. And now, new research is suggesting that this seemingly harmless self-soothing ritual might have very long-term consequences for the brain.

A direct highway to the brain—through the nose

Inside your nose, there is a special area called the olfactory epithelium. It is the only place in the human body where nerve endings are in direct contact with the outside world. Unlike other parts of the nervous system, the route between the nose and the brain effectively bypasses the blood-brain barrier, the shield that normally protects nervous tissue from bacteria and viruses. Anything that gets deep into the nasal cavity can, in theory, travel along the olfactory nerves straight into the brain. This is the same route that certain viruses (like herpes simplex) sometimes use to infiltrate the central nervous system.

When we pick our nose, we damage the delicate mucous membrane. Tiny cracks and micro-wounds appear. Bacteria that live permanently in the nose (e.g., Staphylococcus aureus) or pathogens we’ve just transferred with dirty fingers can easily slip into those wounds. From there, they can hitch a ride along the olfactory pathway into the brain and trigger quiet, chronic inflammation known as neuroinflammation.

Inflammation we don’t notice until it’s too late

Over the past 15–20 years, scientists have increasingly argued that Alzheimer’s disease isn’t just about “protein gunk clogging the brain.” It is, first and foremost, chronic inflammation of nervous tissue. When foreign particles (bacteria or their fragments) appear in the brain, immune cells called microglia activate and start releasing cytokines—signaling molecules of inflammation.

[Image of microglia activation and neuroinflammation in Alzheimer's disease]

If this goes on for years, the microglia become exhausted, stop properly clearing amyloid-beta and phosphorylated tau proteins, and we end up with the classic Alzheimer’s picture. In 2023, a paper published in the journal Biomolecules directly asked the question: could regular nose-picking be one of the triggers for this process?

A team of Australian and German researchers (Zhou, Kumar, Bhuyan, Jensen, Roberts, Münch) reviewed all the available evidence on pathogen transfer via the olfactory system. They concluded that mechanical damage to the mucosa + dirty fingers = a real, plausible risk. This does NOT mean everyone who picks their nose is guaranteed to get Alzheimer’s. But it is one more small brick in the wall of risk factors we quietly build for ourselves over decades.

Why do we do it? The psychological side

Now for the most fascinating part—why the habit appears and why it is so hard to quit. It is rarely just about hygiene; it is about the brain's need for regulation.

• Emotion regulation: Nose-picking (like other BFRBs) often shows up during moments of anxiety, boredom, shame, or when the brain is overwhelmed with information. It is a quick way to give the body a sensory stimulus and lower cortisol levels slightly.
• Perfectionism and control: Studies show that people with strong perfectionist traits are more prone to these habits. They often feel like they are “fixing” something imperfect (a booger, a crust)—and that gives an illusion of control in situations where life feels uncontrollable.
• Automatic pilot and dissociation: Many people do it completely unconsciously—while watching Netflix, reading, or working at the computer. The brain temporarily switches off conscious control to rest. It is the same state when you snap out of scrolling on your phone and realize you don’t remember the last half hour.
• Childhood pattern: For many, the habit starts in early childhood as a form of self-soothing (serving a similar function to a pacifier or hugs). If a child was heavily shamed for it, they often learn to do it secretly—and the habit becomes even more entrenched due to the shame cycle.

Can anything be done if you recognize yourself?

Yes—and the solution is not to “just stop” through willpower alone.

• Replace the action: Keep something nearby you can fiddle with—a fidget spinner, a smooth stone, or a textured toy. The goal is to give the brain the same sensory feedback without damaging the mucosa.
• Track your triggers: Keep a simple log for a few days: when exactly did the hand go to the nose? Were you bored? Anxious? Tired? Often, just noticing the moment is enough to pause the automatic loop.
• Competing response technique: As soon as you notice your hand moving near your face—clench your fist or place your palms flat on the table for 30–60 seconds. This physical action breaks the automatic neurological chain.
• Work on anxiety and perfectionism: If the habit is strong and interferes with your life, the best evidence-based approaches are Cognitive-Behavioral Therapy (CBT) or Habit Reversal Training, a protocol developed specifically for BFRBs.

The takeaway worth remembering

That “small” habit you’ve been using to calm yourself for 10, 20, or 30 years may be more than just a quirky trait. It might quietly and imperceptibly open the door for an inflammatory process that, decades later, shows up as memory loss.

This isn’t a reason to panic or blame yourself. It is, however, a reason to look at yourself a little more closely—and maybe replace one automatic ritual with another, safer one. Because you only get one brain. And it deserves to be treated gently—even in those seemingly trivial moments.

• Source (open access): Zhou X, Kumar P, Bhuyan DJ, Jensen SO, Roberts TL, Münch GW. Neuroinflammation in Alzheimer’s Disease: A Potential Role of Nose-Picking in Pathogen Entry via the Olfactory System? Biomolecules. 2023;13(11):1568. Link to study

Take care of your nose. And your brain too.