Ah, perimenopause! That magical time in a woman’s life when her body throws a surprise (horror) party without asking.

Except estrogen says she’s not coming, which causes a rift with the rest of your hormone homies. And now some uninvited guests decide to show up: hot flashes, mood swings, and a metabolism that moves like molasses, not to mention, the return of your long-lost frenemy from puberty—body odor! 

That’s right, those sneaky smells that weren’t on the RSVP list but show up anyway, demanding your (and everybody else’s) attention.

But before you panic and start investing in Costco-sized industrial-strength deodorants or never going out in public again, let’s get the down-low on BO in perimenopause: what’s happening, why it’s happening, and how best to manage these, ahem, aromatic adventures.

Scent Science 101

During perimenopause, the period during which your body transitions to menopause, your body’s estrogen levels start to fluctuate and eventually decline, leading to a host of changes, one of which is your sweat glands start working overtime.

Estrogen doesn’t just play a role in reproduction; it also affects the hypothalamus, the part of the brain responsible for regulating body temperature—a hot take that’s all science. Here’s how it works:

When estrogen levels drop, the hypothalamus can become a bit confused, thinking your body is overheating even when it isn’t. Cue the hot flashes, night sweats, and the all-over, all-the-time body sweats.

With this increase in sweat production, particularly from the apocrine glands (located in areas like the armpits and vulva), you most likely notice an unpleasant change in body odor. Sweat itself doesn’t smell, but when it mingles with bacteria on the skin and is trapped in bras and underwear, it can produce that oh-so-pungent aroma.

Which leads us to a land down under…your vagina!

As estrogen levels decrease, the pH balance of the vagina can shift, leading to changes in its natural scent. The change in vaginal odor can range from slightly metallic to musky, depending on the shifts in pH and bacterial balance.

I would also like to share this PSA: even though it’s called “vaginal flora,” no woman has ever or should ever smell like a flower shop. There’s nothing floral about vaginal aroma.

Estrogen helps maintain the thickness of the vaginal lining and moisture, which in turn supports a healthy balance of bacteria. When estrogen levels dip, so can the beneficial bacteria, leading to changes in odor and an unhappy and often itchy vagina.

And we can’t forget her next door neighbor. Yep, the anus. Just like other parts of your body, apocrine sweat glands are located around the anus, which means an increase in sweat down there also makes it a magnet for some serious odor-causing bacteria.

The Varieties of Odor

So, let’s recap our science lesson with a review of the body odors you’ll likely experience in perimenopause:  

1. Nighttime Terror: Known to haunt the sheets, this nightly odor is a mix of night sweats and the lingering musk of the day.
2. Your Hot Flash Era: This fragrance can strike at any time, leaving a trail of perspiration in its wake. Imagine a burst of heat followed by a rapid cooldown, with sweat as your constant companion.
3. The Hand Down Musk: This spicey surprise emerges in the middle of an important meeting or a night out with friends. It’s the kind of aroma that makes you rethink raising your hand or giving high-fives.
4. Pinky & Stinky Funk (a.k.a Vaginal and Anal Odor): Let’s be real, we’re already hip to VO, but AO takes stinky to a whole new level.

8 Great Strategies for Managing Odor

Now that we know the why and the what, let’s focus on the how. Here are some tips and tricks on how to manage body odors during this transformative time.

Hydrate. Hydrate. Hydrate.

I know it seems like total common sense and basic, but it’s one of the most important things you can do for overall health. Proper hydration can help regulate body temperature, prevent bad bacteria growth, and flush out the toxins that cause oh-so-many problems.

Go with the Flow When Picking Out Outfits

Opt for breathable, natural fabrics like cotton or linen that allow air circulation and wick away moisture. Layers are your friend, making it easy to adjust to temperature fluctuations. I wear workout clothes because being in menopause is a sport.

Keep It Clean

Regular showers with mild soap can help remove sweat and bacteria from the skin. Be sure to dry thoroughly, especially in areas prone to sweating. And always shower as soon as possible after exercising on hot, muggy summer days.

Experiment with All-Over Body Deodorants

Not all deodorants are the same; you may have to try various brands or formulas to discover the one that suits you best. Fortunately, deodorants have significantly improved over the years and are safe for use on all areas of the body—from your pits to your privates!

Try a Vaginal Moisturizer

Vaginal moisturizers can bring longer-lasting moisture to where you really need it right now. (Remember how a lack of estrogen makes your vagina drier?). You might have a special moisturizer for your face, hands, and legs…so give your lady land the same refreshing love.

Embrace Happy Vagina Practices

Using unscented, gentle products or just water can help maintain the natural balance in your vaginal microbiome. Always wear cotton undies—the silky ones will mess with your pH. Your vulva is powerful and complex. I mean, it can push out a baby. So, if odor changes are significant or accompanied by other symptoms, consulting with a healthcare professional is a good idea.

Cut Out Sweaty Foods

Certain foods, like spicy dishes, caffeine, and alcohol, can trigger sweating in many people. If you are one of them, reducing these in your diet might help manage the heat and resulting odor.

Be Intentional About Managing Stress

So much easier to type than actually do, but it’s absolutely essential for every aspect of your physical and mental well-being. As for BO, stress can exacerbate sweating and body odor, which can stress you out. These tips should help reduce unpleasant body odors and eliminate additional stress.

The Hormone Homies

Many women find it helpful to boost their hormones with bioidentical hormones: plant-based bioidentical hormone replacement therapy (BHRT) and traditional (synthetic) hormone replacement therapy (HRT). They can come in pill, skin patches, vaginal inserts, cream, gel, or spray form and have helped millions of women restore balance. However, always talk to your doctor to see if either therapy is right for you.

It Is Temporary

The silver lining may or may not match your hair color (I’ll dye mine forever), but it’s good news nonetheless. Perimenopause is a phase of life, albeit one with its fair share of challenges, but it doesn’t last forever. As a courageous woman who’s already dealt with oh-so-many challenges in your time on earth, I encourage you to embrace the change, learn all you can, take action, find support, and always look for humor. 

And since you aren’t the first woman to deal with menopause, you can always learn from those who came before you—over cocktails. Sharing the good, the bad, and the smelly with friends who have been-there, done-that can lighten the mood and provide valuable insights.

This is also a beautiful time to practice self-compassion and celebrate your body for all it has done for you. Sure, at times, perimenopause just plain stinks, but with the right products, lifestyle choices, and circle of friends, navigating symptoms like body odor can be a manageable adventure, not a horror story.

Jenny Woudenberg is on a mission to help women learn about their bodies and love them through reading funny, relatable, and educational blogs. Follow her journey at: JennyWoudenberg.com.

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