Can Menopause Change My Body Odour?

If you’re experiencing one of the lesser-discussed aspects of menopause—changes in your body odour—you should know that it’s a common issue, though it’s rarely talked about. What was once a subtle fragrance or neutral scent has changed, and it’s more noticeable than ever. You may find yourself wondering: “Is this how I smell now? What’s happening to my body?”. It’s something that affects many of us, as our bodies begin to transition toward menopause, that’s why understanding why this happens and how to manage it can help you regain confidence in how you feel and smell.

Why Does Menopause Affect Body Odour?

Hormonal Fluctuations Estrogen plays a significant role in regulating sweat production. As estrogen levels drop during perimenopause, the body’s sweat composition can change, leading to a stronger, sometimes unpleasant odour. This is particularly true in areas of the body where sweat glands are most active, like the underarms, groin, and feet.

A study published in Menopause (2018) found that 60% of women in menopause reported increased sweating or changes in body odour. The same study found that nearly half (48%) of women reported that their body odor became more pungent or noticeable during this time. And a separate survey by the American Menopause Society found that 35% of women felt self-conscious about the changes in their body odor during menopause.

Increased Sweating and Hot Flashes Hot flashes are another hallmark of menopause, and they’re more than just uncomfortable—they often bring excessive sweating with them. While sweat itself is odorless, when it interacts with bacteria on your skin, it can produce body odor. This can become particularly noticeable during the night, leading to what’s known as night sweats.

According to a 2019 survey by the National Institutes of Health (NIH), 75% of women in menopause and menopause report experiencing hot flashes, which can exacerbate sweating and body odour. Night sweats, in particular, affect around 40-50% of women during menopause, with about 10% of women experiencing them severely.

Changes in Skin Flora Menopause can alter the composition of the bacteria on your skin. Certain strains of bacteria that thrive in higher levels of estrogen can decrease, while others may become more prevalent, contributing to a more intense body odour. This change in the skin’s microbiome can make your body odor more noticeable, even if you’re following your usual hygiene routine.

A study published in Frontiers in Microbiology (2020) showed that changes in the skin microbiome were linked to more intense body odour in menopausal women. The researchers found that a reduction in estrogen levels led to an increase in bacteria such as Staphylococcus and Corynebacterium, which are associated with more pungent smells.

Diet and Lifestyle Many women in perimenopause make dietary or lifestyle changes, such as eating more spicy foods, drinking more coffee, or even increasing alcohol consumption to cope with stress. These habits can all affect your body odor. Spicy foods, in particular, contain compounds that can make sweat smell stronger.

According to the National Menopause Foundation, 40% of women reported that they had made changes to their diet or exercise routines during perimenopause to manage symptoms, but many also noticed an increase in body odour when consuming spicy foods, caffeine, and alcohol. These substances can increase sweating and make it smell stronger.

Practical Tips to Manage Changed Body Odour

1. Stay Hydrated and Adjust Your Diet
Hydration is key to overall health—and it can also impact how your body smells. Dehydration can make your sweat smell stronger, as it becomes more concentrated. Try our Water Intake Calculator and aim for at least 8 glasses of water a day to keep your body flushed and healthy. Proper hydration can also help reduce the intensity of hot flashes and night sweats.

Stat: Research from the Harvard T.H. Chan School of Public Health has shown that increasing water intake can help dilute the concentration of sweat, reducing body odour. Women who maintain hydration also report feeling less irritated by hot flashes.

Tip: Carry a water bottle with you throughout the day to make sure you’re staying hydrated, and consider cutting back on foods that seem to worsen your body odor.

Additionally, pay attention to your diet. Spicy foods, garlic, onions, and alcohol can all increase body odor. While you don’t have to eliminate them entirely, being mindful of how much you consume can help control unwanted odors.

2. Prioritise Breathable Fabrics
Clothing plays a significant role in how your body odour evolves. Tight, synthetic fabrics like polyester trap sweat and bacteria close to the skin, increasing the likelihood of body odour. Opt for natural, breathable fabrics such as cotton, linen, or bamboo that wick moisture away and allow your skin to breathe.

Tip: Consider changing clothes mid-day if you’re feeling sweaty. A fresh shirt or blouse can make all the difference in how you feel and smell.

3. Manage Stress and Sleep Better
Stress can exacerbate hot flashes and sweating. Integrating relaxation techniques into your daily routine, like yoga, meditation, or deep-breathing exercises, can help reduce the frequency and intensity of hot flashes. Better sleep hygiene is also essential, as poor sleep can disrupt your hormone balance and worsen symptoms.

Tip: Practice a bedtime ritual—whether it’s journaling, stretching, or listening to calming music—to improve your sleep quality and overall well-being.

4. Maintain a Healthy Skin Microbiome
Taking care of your skin is not just about preventing wrinkles—it can also help control body odour. Using gentle, antibacterial soaps or body washes can help reduce the number of body odour-causing bacteria on your skin. However, don’t overdo it with harsh chemicals, as these can strip your skin of its natural oils and disrupt the balance of healthy bacteria.

Tip: Try using a probiotic soap or a body wash with natural ingredients like tea tree oil, which can help balance your skin’s bacteria while also managing odor.

5. Focus on Effective Antiperspirants
Switching to a clinical-strength or prescription-strength antiperspirant can be a game changer. These formulas are designed to reduce sweat production more effectively than standard deodorants, and they can help manage the intensity of body odour. Look for products that contain aluminum chloride, which can block sweat glands.

Tip: Apply antiperspirant at night before bed. This allows the product to absorb into your skin and work overnight when you’re not sweating.

6. Don’t Ignore Changes in Vaginal Health
Vaginal dryness and changes in vaginal pH can also contribute to a shift in body odour. Perimenopause can lead to a decrease in vaginal lubrication, which may alter the scent of the vaginal area. If you notice an unusual smell, it’s important to talk to your doctor, as it could indicate an infection, such as bacterial vaginosis, that requires treatment.

Tip: Consider using water-based lubricants to reduce vaginal dryness and keep the area comfortable. And if you notice any abnormal body odour or discomfort, schedule a visit with your gynecologist.

7. Avoid Strong, Niche Perfumes That May Irritate
With the hormonal fluctuations of perimenopause, your body’s response to fragrances may change. Strong or heavily scented perfumes can sometimes irritate sensitive skin, and when combined with the sweat from hot flashes, the result can be an overpowering, unpleasant scent. This is especially true for perfumes that contain heavy notes of musks, patchouli, or certain spices.

Tip: Opt for light, refreshing scents—like citrus, lavender, or floral notes—that are less likely to clash with the natural changes in your body’s chemistry. Also, consider fragrance-free or hypoallergenic body products that reduce the chance of irritation.

While changes in body odour during perimenopause are completely natural, they don’t have to be a source of shame or frustration. By understanding the science behind these changes and implementing practical strategies, you can confidently manage your body’s transition and keep feeling your best. After all, perimenopause is just one chapter of your incredible life—an opportunity for reinvention, growth, and embracing your most empowered self.

Remember: You’re not alone. The vast majority of women experience these shifts, and there are many ways to take control of how you smell, feel, and thrive during this transformative phase of life. Stay informed, stay proactive, and keep being the modern, confident woman you’ve always been.