What’s the deal with perimenopause and body odor?

Most of the time, a shower and some deodorant is all it takes to fix body odor. But if you’re sweating more than usual and seem to always need antiperspirant on hand, it can be frustrating and, for some people, a little embarrassing.

Body odor (also known as BO) is pretty common, and a bunch of factors could be the cause. It’s normal to sweat more after exercising, for example, or when the temperature rises. And we’ve all forgotten to apply deodorant on occasion and suffered the consequences.

However, if you’re in your late 30s or 40s, your cycle-tracking app shows that your periods have been unpredictable lately, and you’ve been feeling unusually hot and bothered, changes to the way you smell might be linked to perimenopause. If it turns out your BO is hormone related, rest assured, there are plenty of ways to freshen up and make you feel like yourself again.

Here, Dr. Sarina Schrager, family physician and professor of family medicine and community health, University of Wisconsin-Madison, Wisconsin, US, shares everything you need to know about perimenopause body odor. But if you have any questions or concerns, remember to reach out to your health care provider for advice.

Key takeaways

• It makes sense that your body odor may change during perimenopause. Hot flashes (a sudden sensation of heat in your body) are one of the most common signs of your hormones decreasing, and they can make you sweat more.
• Fluctuating hormone levels trigger a number of physical changes at this time, and BO can be a reaction to these hormonal changes.
• Changes in hormone levels can also make you more sensitive to smells.
• Simple lifestyle adjustments, including showering more frequently, avoiding certain foods, and wearing loose, breathable fabrics, can all help to reduce body odor.
• Learning to manage hot flashes may also help manage sweat. Doing things like wearing layered clothing, quitting smoking, and limiting alcohol and caffeine could help.
• If you find that any signs of perimenopause such as hot flashes, mood swings, and vaginal dryness are getting you down, don’t feel that you have to suffer through it. Chat with your doctor to figure out what treatment could be right for you.

Why you might get body odor during perimenopause 

If you’ve heard the terms menopause and perimenopause before but aren’t sure what the difference is, you certainly aren’t the only one. Many people assume they’re one and the same thing, but they’re not. “Perimenopause is the time before a woman goes through menopause [the name given to your final period],” explains Dr. Schrager. “We diagnose menopause after a woman has not had a period in a year.” So you’re technically perimenopausal for a year after your last period as well.

Now that you know what they are, when can you expect it all to happen? Perimenopause typically begins anywhere between your late 30s and 50s but most often happens in your 40s. It can take between four and eight years before your periods stop altogether. On average, perimenopause lasts about four years.

During this time you might notice a few changes. Hot flashes — or night sweats, as they’re called if you get them while you sleep — are a common perimenopause symptom caused by changing hormones. During perimenopause, your estrogen levels rise and fall for a while before eventually dropping for good, and one common reaction is to sweat more. 

Another reason you can sweat more during perimenopause is because the balance of estrogen and testosterone in your body starts to change. 

“Your ovaries normally make a small amount of testosterone. In perimenopause, the estrogen levels decrease, which makes the ratio of testosterone to estrogen higher,” explains Dr. Schrager. “Higher levels of testosterone can change the amount that you sweat,” she adds.

In turn, all this excess sweating can heighten body odor. “Body odor is caused by the interaction of bacteria with sweat on your skin,” Dr. Schrager adds.

Now for some science. You have two types of sweat glands: eccrine and apocrine. “Eccrine sweat glands are all over your body and serve to cool your body temperature,” says Dr. Schrager. “Sweat from eccrine glands doesn’t usually smell.” Meanwhile, “apocrine glands are located under your arms, in your groin, etc., and these are related to increased odor.” 

Keep in mind that changes in hormone levels can also affect your sense of smell. “So, you may smell different, but you may also just be more sensitive to your smell,” says Dr. Schrager.

It can be hard to keep track of all your symptoms when you’re going through perimenopause, and that’s where a cycle-tracking app like Flo can help. In the app, you can log symptoms like brain fog, hot flashes, and vaginal dryness and find advice on how to manage them, alongside tracking your periods. Premium subscribers even get a cycle report each month that you can share with your doctor.

Other possible causes

Of course, there’s always the possibility that your body odor might have changed for reasons other than perimenopause. That’s why you should always get any new physical symptoms checked out by your health care provider. They’ll be able to help you figure out what’s going on  and run any tests if you need them.

According to Dr. Schrager, a number of things can cause BO, including the following:

• Hormonal changes (for example when you’re pregnant or on your period)
• Eating lots of certain foods such as garlic, onions, broccoli, red meat, and spicy food; MSG-rich foods like processed foods, condiments, packaged seasoning blends, and instant noodles; and having too much caffeine
• Being overweight
• Some medical conditions (for example, if you have diabetes and your levels of insulin drop too low, leaving you smelling “fruity” — a complication that will need medical attention, so make sure you see a doctor if you notice it)
• Some bacterial infections
• Taking certain medications (for example, the increased sweating caused by some antidepressants, which could lead to body odor)
• Stress or anxiety

What else could you expect from perimenopause?

Everyone’s experience of perimenopause is different. The truth is, there’s no definitive checklist of bodily changes you will go through. All we know is some people’s symptoms are more difficult to manage than others. That’s why it’s so important to get help from your doctor if you need it.

That said, there are a few telltale signs that may sound familiar. Most people experience at least one of the following at some point during perimenopause:

• Irregular or missed periods or periods that are heavier or lighter than usual
• Hot flashes that feel like sudden, uncomfortable waves of heat and may come with heart palpitations and dizziness
• Brain fog that might feel like a lack of focus, poor memory, or difficulty concentrating
• Mood swings, including low mood, irritability, tearfulness, and reduced energy levels
• Joint pain or stiffness
• Problems falling or staying asleep, often as a result of hot flashes at night (night sweats)
• Vaginal dryness and discomfort during sex
• Reduced sex drive

Whatever your symptoms, you can find a safe space to chat with others going through similar things in the Flo app. Secret Chats is a place where people anonymously discuss and support each other through all things health and well-being, including perimenopause. Download the Flo app now to join the conversation.

How to handle body odor during perimenopause

Perimenopause is a transition that all people with a female reproductive system go through, and changes to your body are a normal part of the process. But we get it, BO can be a really unpleasant thing to experience. So if it’s affecting you day to day, these tips and treatments can help. 

Wear loose-fitting cotton clothing

Managing hot flashes and night sweats will make a big difference. The trick to maintaining an even temperature throughout the day is layering, as you can easily remove an item of clothing when you start to feel hot. Opt for clothes made from breathable fabrics such as cotton, silk, or wool, and avoid synthetic fibers such as polyester or polyamide, which can make you sweat more. It’s also worth investing in sweat-wicking sportswear that draws the moisture from your skin and helps you maintain a cool body temperature.

Keep your sleeping area cool

If night sweats are keeping you awake, working on some healthy sleep habits might help. Try setting your thermostat slightly lower than usual or invest in lightweight and breathable bedding and nightwear to keep you cool at night. Fans, cooling sprays, and cooling pillows can also help. It’s also worth cutting out alcohol, caffeine, and spicy foods in the evening, as these can worsen symptoms.

Switch to antibacterial soap

Sweat itself doesn’t smell. Body odor is actually caused by bacteria mingling with sweat on your skin, so try switching to antibacterial soap when you shower to minimize unpleasant smells. And it may also help to shower more often. “Some people actually start taking two showers a day or bring antibacterial wipes with them to use during the day,” says Dr. Schrager. 

Keep a food diary

Have you noticed that eating certain foods can change the way you smell? It’s well known that some vegetables produce gas, while garlic, onions, and alcohol have all been found to impact the way our sweat smells. “Monitor how your activity and foods you ingest seem to affect your body odor,” suggests Dr. Schrager. If you spot a pattern forming, try cutting back on those foods to see if it makes a difference.

Find the right deodorant or antiperspirant 

If your daily deodorant doesn’t cut it, consider switching to an antiperspirant or extra strength deodorant. Deodorants work by increasing the skin’s acidity to deter bacteria, while antiperspirants reduce sweat, so shop around until you find the product that works for you. You can also ask your doctor for prescription antiperspirant, which contains a higher concentration of active ingredients and can be applied to any area of your body to help you sweat less.

Reduce stress

Stress and anxiety can cause you to sweat more, potentially adding to your BO woes. Getting enough sleep, exercising regularly, eating nutritious food, spending time with family and friends, and practicing relaxation techniques such as deep breathing, meditation, or yoga can all make a huge difference to your stress levels. Even small acts of self-care can have a big impact, so figure out what makes you feel good and try to make time for yourself.

Speak to your health care provider

If your body odor is bothering you and nothing seems to be working, reach out to your doctor, says Dr. Schrager. “Women’s bodies go through a lot of changes during perimenopause and menopause,” she explains. “It is common, but people don’t need to just accept these changes.” If you are worried, help is available. “[Your doctor] may do some testing, talk to you about treatment for your hot flashes, and exclude other causes of increased body odor,” she adds.

Hormone therapy (previously called hormone replacement therapy or HRT) isn’t routinely offered for body odor, but if you have other perimenopause symptoms like hot flashes, then it may help. “Theoretically, by changing the balance between estrogen and testosterone, hormone therapy could improve the body odor,” says Dr. Schrager. So there’s a chance things will improve, but there are no guarantees. “There are no big studies looking at this,” adds Dr. Schrager. “However, we do know that estrogen therapy will decrease hot flashes, which should cut down on sweating.”