Body Odor in Menopause? Here’s Why You Suddenly Smell Different

Body odor care might not be a glamorous topic, but it’s a real issue many women can relate to. Besides its impact on our self-confidence and social life, it is also important to rule out any possible condition that might be causing it!

Let’s tackle one of the funnier (and let’s be honest, more confusing) realities of midlife: the changes in how we smell. We’ll go through the different causes of body odor in menopause — and dig into some no-sweat solutions for smelling great again!

With the right care and lifestyle, you can have that fresh start again to a more confident you!

Sweat Happens: Does Sweat Normally Have Odor?

Sweat is often blamed for body odor, but it is actually not the only culprit. You might even be surprised to know that sweat itself is odorless. But due to many factors, which can be internal or external, sweat can be one of the reasons behind the odd smell.

Most of us know that sweating is a natural effect when our body tries to regulate temperature. We sweat when it’s too hot outside. We sweat when we workout or run around with kids. But whether we move or not, perspiration is a process that happens within our body for many essential reasons!

We also sweat when we get hot flashes — which do not require any movement, right? Even night sweats can wake us up in the middle of a peaceful sleep. If you are doing a detox routine, you might also notice your body feeling sweaty as it flushes out toxins through the skin.

All of these are proof that your body has an innate ability to maintain balance — making sweat a valuable ally in your overall health! So, what makes the sweat smell funky?

First, let’s get to know how sweat glands work:

• The eccrine glands are equally distributed throughout the body, just within the layers of the skin. They are responsible for cooling us down when the body temperature is too high.
• The apocrine glands are in specific parts of the body — including the armpits, eyelids, genital skin, breasts and ears. Apocrine glands in the breasts also secrete fat droplets into breast milk and those in the ear help form earwax.
• The sebaceous glands are typically found all over the body, except on the palms of the hands and the soles of the feet. These glands secrete an oily substance called “sebum” into the hair follicles or onto the surface of the skin.

Now, as sweat, oils and other secretions make it to the surface of your skin, microbes break down and transform these compounds. These microbes could come from your environment, but they can also be that friendly, harmless bacteria in your body that keeps things in balance.

As bacteria feeds on sweat and sweat is broken down, a waste material is produced in the form of acid compounds. These acids produce an unpleasant smell, which we humans call… body odor.

But hey, how about when we do our best with shower and hygiene, and yet, we still get that smell?

Oh, I hear you. That’s a very big question to many. Go ahead and discover the different causes of body odor in menopause in the next section! And further down, we’ll talk about solutions — from avoiding foods that trigger body odor, lifestyle hacks and supplements you can take!

What are the Causes of Body Odor in Midlife Women?

Hormonal changes, an imbalance in skin pH level, stress, gut imbalance, certain odor-triggering foods and nutrient deficiencies in midlife may not be direct causes, but the bodily changes they bring can lead to body odor in women. Some health conditions could also have body odor as one of the symptoms.

• Hormonal Changes

Our key female hormones, estrogen and progesterone, fluctuate during the midlife transition — causing a flow-on effect in many ways, including how we break a sweat!

That’s why many midlife women notice a change in their natural scent. But again, declining hormones do not have a direct effect on body odor. They do affect our sweating patterns though — especially when estrogen starts to decline.

When estrogen levels decline, a false message is transmitted to the brain saying our body is overheating. And so, to bring back the balance in temperature, the brain (specifically the hypothalamus — the part of your brain that controls your body’s thermostat) takes action by increasing sweat production!

If you didn’t know already, decreasing estrogen is also the main cause of hot flashes and night sweats, which can indirectly contribute to body smell.

• Skin pH Level

The skin is your body’s first line of defense and is normally mildly acidic. It’s important to preserve this “mildly acidic” range because it plays a role in the formation of a protective coating, called the “acid mantle”.

The acid mantle is a mixture of sweat and sebum. It prevents the growth of bacteria and fungi! However, if you use skin care products which are alkaline in nature, they can disrupt your skin’s pH balance.

When the skin becomes more alkaline, acid mantle formation becomes harder to achieve. As a result, bacteria are able to thrive, which may ultimately cause body odor! Skin problems, like dermatitis, may also develop. It usually causes itchiness, swelling, rashes and redness.

• Stress

It’s nothing new that stress makes us sweat, literally, but did you know it also influences which sweat glands are activated?

That’s true! When you’re not nervous, your sweat mostly comes from eccrine glands — which release a watery fluid to help cool your body down. That type of sweat doesn’t usually smell!

But, when you’re nervous, anxious or reacting to a stressful situation, sweat is released from the apocrine glands. As mentioned earlier, the apocrine glands are mainly found in specific parts of our body including the breasts, undereye area, ears, genital skin and… yes, armpits!

• Gut Imbalance

Wondering what the gut has to do with body odor?

Well, this powerhouse body organ isn’t just vital for digestion. The gut is also where good microorganisms live and rest, so they can work tirelessly and fulfill many functions! Your gut also plays a foundational role in immunity, brain function, detoxification and metabolic health.

So, when there’s an imbalance between the good and bad bacteria in the gut, food may not be broken down properly — leading to fermentation. This process can produce gases and toxins that may contribute to unpleasant body odor through the skin, a.k.a. sweat!

Also, some women find that severe constipation and ongoing digestive issues seem to make their body odor worse — possibly because metabolic byproducts that should be eliminated end up taking the long way out, through the skin. The evidence is more anecdotal than rock-solid, but many functional medicine practitioners see this connection in their patients.

• Nutrient Deficiencies

Nutrition plays a vital role in our overall well-being — and that includes how we smell! Lacking certain minerals and vitamins can lead to changes in body odor, especially if you are low on:

• Zinc: Zinc is crucial for maintaining a healthy immune system and also helps regulate the body’s metabolism and detoxification processes. A deficiency in zinc can affect and slow down these vital processes, potentially causing body odor.
• Magnesium: Low magnesium levels can result in less efficient detoxification — which can contribute to unpleasant odor. Generally, lacking digestive enzymes leads to improper metabolism of foods and causes a sulfur-like smell.
• B Vitamins: Certain B vitamins, such as biotin, riboflavin and choline, are involved in metabolic pathways that affect body odor. A deficiency in these vitamins could alter the body’s natural scent.
• Odor-Triggering Foods

Yes, some foods can cause an odd smell as your body breaks them down! Among the most common foods known to affect women’s natural odor are red meat, garlic, onions, curry, cumin and other spices, cruciferous veggies, processed and sugary foods.

But hey, that doesn’t mean you should completely avoid them — except processed and sugary foods. Those foods are nothing good for you, not only odor-wise, but health-wise, too!

Meat, herbs, spices and veggies, however, are all good sources of essential nutrients that can nourish and support your body in midlife. If you suspect that any of them is the villain behind body odor, what you can do is start with small amounts and build up to see how your body reacts or handles them!

• Possible Underlying Health Conditions Behind Body Odor

Sometimes, body odor can may make you question: “Do I need medical intervention?”

And yes, excessive sweating and a stubborn body odor can be due to underlying medical conditions, such as obesity, hyperhidrosis, seborrheic dermatitis, halitosis (bad breath), hyperthyroidism, diabetic ketoacidosis (DKA), trimethylaminuria (sometimes called fish odor syndrome), kidney or liver failure, Auto-Brewery syndrome, and benign or malignant tumors.

To be clear, and to not make you worry, these are just possible health issues behind body odor. The best step is to talk with your healthcare provider and take tests to rule out anything!

11 No-Sweat Solutions for Body Odor in Women!

We’re done with the nitty-gritty, and it’s time to dive into the fun part! From diet changes, lifestyle hacks, supplements and hygiene tips, you can try these natural remedies for body odor with confidence!

• Hydrate, Hydrate, Hydrate!

Drinking plenty of water helps flush out toxins and can dilute the concentration of odor-causing compounds. Aim for at least eight 8-ounce glasses a day!

• Alkaline Foods

Alkaline foods can help balance your body’s pH level. While the body naturally regulates its pH, a diet high in acidic foods can tip this balance — potentially affecting body odor. Go for cucumbers, kale, spinach, broccoli and avocados!

• Whole Grains

Whole grains can improve digestion and help eliminate toxins more efficiently, reducing sweat compounds that contribute to body odor. My go-to are quinoa, buckwheat, barley and steel-cut oats!

• Leafy Greens

Leafy greens are high in chlorophyll, which has been suggested to have a natural deodorizing effect on the body. You can try spinach, kale, Swiss chard and collard greens!

• Wheat Grass and Herbs

Wheatgrass is known for its detoxifying properties and is often consumed as a juice or in powder form. Herbs, on the other hand, can contribute to better digestion and possibly less pungent body odor. My top faves are parsley, cilantro, mint and sage!

• Green Tea

Green tea is rich in antioxidants and has been suggested to improve metabolism and reduce the production of odor-causing compounds. Choose organic green tea or you can also have matcha green tea!

• Citrus

Citrus fruits can help purify the body, potentially reducing sweat production and making sweat less conducive to bacterial growth. Go have some lemon, grapefruit and lime!

• Probiotics to the Rescue!

Incorporating probiotics can promote a healthy gut, and a healthy gut means less body odor. Try yogurts, fermented foods or even a good-quality probiotic supplement!

• Fasting

One of the best and natural ways to activate your body’s natural detoxifying power? Fasting!

When you fast, your body gets the chance to eliminate toxins and reset itself. This can lead to clearer skin, improved digestion, and a sense of lightness — who doesn’t want that?

Part of fasting’s cleansing benefits is a sharper mind, more stable energy levels and improved immunity! Yes, it’s way more than just a weight loss eating plan (though it truly does wonders for your body, too, I’m not denying that)!

As a Fasting Therapist, I can really vouch for the health perks women can get when they fast the right way. If this sparked your interest, check out my fasting course, FAST.EAT.THRIVE!™ here!

• Supplements

Speaking of supplements, you might also want to consider supporting your body with an extra boost of zinc, magnesium and Silicea capsules (silicone dioxide).

We’ve already talked about the role of zinc and magnesium earlier, but ever heard of Silicea?

It is often used in homeopathy due to its benefits on natural detoxification, as well as maintaining the health of your skin, nails and hair!

• Detox Bath

Taking a detox bath is a great way to relax and cleanse your body naturally. It can help flush out toxins, soothe muscle aches, bring calmness and promote overall wellness!

You can use any of the following for your detox bath:

• Epsom salt (magnesium sulfate)
• Baking soda bath
• Apple cider vinegar
• Ginger
• Bentonite clay
• Essential oil (lavender, tea tree, eucalyptus, frankincense, coconut oil, olive oil)
• Sea salt

Simply add 1-2 cups of your choice of detox bestie to warm bathwater and soak for 10-20 minutes. Also, hydrate well before and after a detox bath to help your body flush out toxins!

And lastly, always towel off well. Pay close attention to areas where you sweat a lot. If your skin is dry, it is harder for bacteria that cause body odor to breed on it!

• Read Labels When Buying Products!

When you buy hygiene and self-care products, try to be more thorough at reading labels and reviews. Choosing the right products helps us avoid buying chemical-loaded brands that can mess up with the body’s detox process (which leads to body odor in the long run)!

Takeaway

Navigating the highs and lows of midlife can be challenging, and it’s completely valid to feel a bit self-conscious about body odor. This aspect of our body can bring out a range of emotions, and so many women I’ve talked to are quietly going through the exact same thing!

So, whether you’re here for a first-hand struggle or for someone else, I hope you find comfort in knowing that there are solutions. Start with some diet changes, try any of the lifestyle hacks, embrace natural remedies or experiment with different personal care products that work with your body!

Above all, be kind to yourself. You’re navigating a significant transition! Believe it or not, those small adjustments can go a long way in helping you feel more comfortable and confident. Smell great, feel great!

References:

Anatomy, skin sweat glands – StatPearls (ncbi.nlm.nih.gov)
Why has my natural scent changed during perimenopause? – Harvard Health (health.harvard.edu)
What’s that smell? Common and less common causes of body odor – Harvard Health (health.harvard.edu)
Sweat: what it is and why we sweat – Cleveland Clinic (my.clevelandclinic.org)
Body odor: causes, changes, and treatment – Cleveland Clinic (my.clevelandclinic.org)
Trimethylaminuria (fish odor syndrome) – Cleveland Clinic (my.clevelandclinic.org)
Apocrine sweat glands – Cleveland Clinic (my.clevelandclinic.org)
Eccrine sweat gland – ScienceDirect (sciencedirect.com)
Body odor / sweating disorders – MSD Manuals (msdmanuals.com)
Excessive sweating: causes – Stanford Health Care (stanfordhealthcare.org)
Hormonal changes and skin – PubMed (pubmed.ncbi.nlm.nih.gov)

Gita is the founder of My Menopause Journey. Since 2014, she has been supporting midlife women by sharing hard-earned learnings from her own experience. To advance her knowledge, Gita puts a lot of her time and effort into understanding the broad spectrum of women’s health. She immerses in extensive research about the physical, mental and emotional aspects of menopause. Gita believes in the life-changing power of healthy, holistic living — this is where she anchors her message to all women. Learn more about her marvelous mission in About us - My Menopause Journey.