How to take care of your body during menopause

This article is intended for information purposes only and does not constitute or replace advice from a medical professional.

You're probably aware of the most common symptoms of menopause; your periods end, and hot flushes and mood swings are par for the course during this time. But a change in body odour and aching muscles are two of the lesser discussed symptoms that you may experience. Read on to find out more about body aches in menopause and body odour changes, along with what you can do to treat these unexpected symptoms.

Menopause and body odour

During menopause, changing hormone levels may cause you to sweat more, have hot flushes or be more prone to stress and anxiety (which can also cause you to sweat more). Sweat itself doesn’t have a scent; the smell occurs when sweat mixes with bacteria on your skin. So, if you’re sweating excessively due to hot flushes and night sweats, it can feed the bacteria that live on your skin and lead to more body odour. 

When your oestrogen levels drop, you may also be left with higher levels of testosterone in your body than before. Testosterone can attract more bacteria to your sweat, leaving it smelling stronger than before. Your sense of smell may be altered, making you think you smell bad when in reality, you don’t. These factors can all contribute to menopause and body odour changes that many women notice during this time. 

How common are menopause body odour changes?

It’s unknown how many women experience menopause body odour changes, but studies into hot flushes and night sweats have shown that around 75% of women will experience them at some point during menopause. Some women may get hot flushes for a few years, whereas others have reported experiencing the symptom for around 15 years. With this many women experiencing hot flushes, it’s likely the percentage of women dealing with menopause body odour changes is also quite high.

Menopause and muscle aches

Falling oestrogen levels are also the reason that women often experience muscle aches and pains during menopause. When oestrogen drops, your cortisol levels (the stress hormone) can rise, causing more stress and anxiety. Higher cortisol levels can cause your muscles to tense and make you more sensitive to pain, particularly in your upper body, i.e. your neck, shoulders and back. You may also experience more tension headaches for this reason.

Your shower routine: locking in comfort and care

If menopause and body odour or body aches are issues for you, follow a thorough daily hygiene routine that keeps you feeling relaxed and smelling as fresh as possible. Here are some shower routine tips that can help:

• Taking warm showers can help to ease aches and act as a natural muscle relaxer. Water that is too hot can raise your core body temperature and cause you to sweat as soon as you come out of the shower. 
• Avoid harsh shower and bath products. Focus on products that contain natural ingredients and prioritise hydration, like a menopause body cream or shower gel, specially formulated for skin changes. 
• Use a gentle exfoliator on your face and body once a week to remove dead skin cells that could be harbouring bacteria from sweat. 
• Use an antiperspirant deodorant that helps to reduce sweating, instead of just masking body odour like deodorant does. Sanex Derma Care+ Menopause Antiperspirant Roll-on and Spray delivers protection against body odour changes, hot flushes and night sweats, keeping you feeling fresh and dry. 
• Spritz your body or clothing with light, clean perfume or body spray that will leave you feeling and smelling fresh.

How to take care of your body during menopause

Learning how to manage body aches in menopause and body odour changes is key to helping the problem. Here are some tips on how to take care of your body during menopause:

Eat a balanced diet 

• Foods that are high in magnesium can help to relieve tension and anxiety, while foods with calcium and potassium can help your muscles. Prioritise whole foods like avocado, sweet potato, kale, broccoli, cheese and milk. 
• Low iron can also cause fatigue and aches; eating red meat, eggs and dairy products can increase your iron levels. 
• If you’re sweating more due to hot flushes or night sweats, make sure you replenish your body with foods that contain a high water content that will hydrate your body from the inside, like cucumber, celery, strawberries and watermelon. 
• Avoid processed foods, spicy foods, fatty meats like bacon and alcohol as much as possible. These can exacerbate menopause symptoms and leave your body feeling more dehydrated. 

Hydration tips

You should be aiming to drink around two litres or six to eight glasses of water per day to keep your body hydrated. Carry a water bottle around, or keep one at your desk or beside your bed so you always have access to water. Set a reminder on your phone for every hour to remind you to drink. You can even add fruit or cucumber slices to your water for flavour. 

Choosing breathable clothing

Choose natural and breathable fabrics like cotton, linen, silk and merino wool. Avoid synthetic fabrics like polyester and acrylic if possible. These man-made fabrics are made from plastic, which means they hold in heat and don’t allow air to circulate your body. 

Move your body

Try to prioritise exercise every day, even a walk counts! Stretching your body with gentle exercise like yoga or pilates can also help with muscle aches and reduce stress. Any exercise releases feel-good endorphins, which act as a natural painkiller. 

When to see a doctor about menopause and body odour

If menopause and body odour or excessive sweating are impacting your daily life or causing you to feel depressed, speak to your doctor about your options. You may be a suitable candidate for hormone replacement therapy (HRT), which can make symptoms more manageable.

FAQs

Here are the answers to some commonly asked questions about body aches in menopause and body odour, and how to look after your body during menopause:

How should you treat menopause and body odour?

Menopause body odour can be managed with a good personal hygiene routine. Shower daily using a gentle body wash for menopausal skin. The best shower gel for menopause is free from harsh ingredients, like sulphates and fragrance, and respects your body’s natural pH level. Use an antiperspirant deodorant specially formulated for menopause and body odour. 

Does showering help with body aches during menopause?

A warm shower or bath can be great for soothing sore muscles and aches caused by menopause, as the warm water acts as a natural muscle relaxer. Make sure the temperature of your shower or bath water is warm instead of hot. 

How can a bath and shower routine help with menopause body aches and pains?

When taking a warm bath or shower, you can lightly stretch or massage the areas of your body that feel sore. Take a shower for around 10 minutes; the water pressure can help to ease aches and pains naturally. Soaking aching joints and muscles with warm water can also help to reduce inflammation, swelling or pain.