The mechanism of body odor ~ Nutritionist's Column Vol.68

July 15, 2022

COLUMN

The hot weather continues, and we are now in a period where we sweat more often.
At the same time, body odor is also a concern.

Sweating is not always a bad thing.
As sweat evaporates, it removes heat from the surface of the body, fulfilling the important function of keeping body temperature constant.
In this column, we will talk about the relationship between sweat and body odor, and the points you should be careful about to prevent unpleasant body odor.

1. "Eccrine sweat glands" and "apocrine sweat glands"

First, let's talk about sweat glands, the organ that excretes sweat.
Humans have two main types of glands: eccrine sweat glands and apocrine glands .
Both types of sweat glands have in common that they produce sweat, secrete it onto the skin surface, and perform thermoregulation and small-scale excretory functions, but the mechanisms by which sweat comes out and the properties of the sweat are different.

Let's start by introducing each sweat gland and the characteristics of the sweat they produce.

Sweat from eccrine sweat glands

First, there are the eccrine sweat glands, which are found on the surface of the skin all over the body.
The sweat excreted from here is composed of water, salt, amino acids, uric acid, etc., and is excreted from the body mainly for the purpose of regulating body temperature.
We sweat when it's hot or when we exercise; this sweat is thin and odorless.

Just be careful not to leave it alone.
If this sweat is left untreated, it will mix with sebum and keratin, providing a source of nutrition for the bacteria that normally reside on the skin, causing them to multiply.
It is said that the lipids, proteins, amino acids and other components contained in these bacteria oxidize and decompose, emitting an unpleasant odor.

To prevent these sweat-related odors, it is important to always wipe off any sweat you may have anywhere on your body.

Sweat from apocrine sweat glands

Apocrine sweat glands are distributed in limited areas, mainly under the armpits, including the nipples, ear canal, around the anus, and lower abdomen.
The sweat excreted from here is composed of water, protein, lipids, fatty acids, cholesterol, iron salts, etc., and is whitish, sticky, and has a strong odor.
Apocrine sweat glands are found throughout the body in most mammals other than humans.
These are important things that allow us to identify each other and have a role similar to pheromones in attracting the opposite sex, but they may not be very welcome in modern social life.

To prevent these sweat-related odors, it is important to keep your armpits, nipples, ear canals, and lower abdomen clean at all times by carefully washing them every day.
If you are still concerned, using an antiperspirant to reduce sweat production can be effective.

2. Eating habits that help prevent body odor

It is possible to prevent body odor not only by taking care of sweat but also by changing your daily lifestyle habits.
First, let's start with your diet, which can help prevent body odor.
I will introduce them in order of what you should take and what you should avoid.

1. Things that are good for your intestines Having a good intestinal environment helps prevent body odor.
Increasing the good bacteria in the intestines and reducing the bad bacteria will lead to suppressing the production of odorous substances.
In addition, odorous substances are excreted from the body through stool, so it is important to maintain regular bowel movements.

*Foods that regulate the intestines: Seaweed such as mekabu, wakame, and mozuku, fermented foods such as yogurt, soy products such as soy milk and natto, foods rich in dietary fiber such as green and yellow vegetables and mushrooms.

2. Foods with antioxidant properties Foods with antioxidant properties are said to suppress the activity of excess active oxygen and help prevent body odor.
Be sure to eat foods that are rich in nutrients such as polyphenols, beta-carotene, vitamin C, and vitamin E.
*Foods rich in these nutrients: apples, blueberries, kiwi, nuts, and superfoods rich in these nutrients.

3. Alkaline foods Alkaline foods are the opposite of acidic foods.
It is said that when the body becomes acidic, substances that cause body odor are more likely to be produced.
For this reason, it is important to eat alkaline foods and maintain a balance.
*Alkaline foods: Umeboshi, seaweed such as wakame, mekabu, and mozuku, green vegetables, and soy products

1. Avoid foods high in animal protein and fat. High-calorie, high-fat foods are said to stimulate the activity of sweat and sebaceous glands, and tend to activate apocrine sweat glands.
In other words, reducing your diet high in animal protein and fatty meats will help reduce body odor.
*Foods high in animal protein and fat: meat, butter, cheese, etc.

2. Limit your alcohol intake. Acetaldehyde, which is produced during the metabolism of alcohol, is a fishy-smelling, toxic organic compound.
It travels through the blood to the sweat glands and is released into the body as sweat, producing body odor.
Limiting your alcohol intake also helps prevent body odor.

3. Avoid spicy foods Spicy foods stimulate the sweat glands.
As explained in the section on eccrine sweat glands, sweat mixes with germs and causes odor.
Therefore, in order to prevent odors, avoid spicy foods.
If you still want to eat, make sure to wipe away your sweat as you eat.

3. Lifestyle habits that help prevent body odor

It is important to prevent body odor not only through diet but also through daily lifestyle habits.
You might think that the best way to prevent body odor is to not sweat at all, but that's not the case.

Next, we will introduce some ways to prevent body odor from a lifestyle perspective.

1. Incorporate exercise into your daily life It is important to sweat on a regular basis and keep your sweat glands functioning normally.
By incorporating aerobic exercise such as walking and jogging, you can sweat every day.
This activates the sweat glands, improving the quality of the sweat you produce each day and reducing odor.

2. Wipe off sweat immediately after wiping it off. As mentioned above, if sweat is left on the skin, bacteria will grow and produce body odor.
To prevent these odors from developing, try to wipe off sweat within an hour.
Also, if sweat soaks into your clothes it becomes easier for bacteria to grow, so we recommend using underarm sweat pads.

3. Take care of your stress levels The last thing I'd like to introduce is stress management.
Although it varies from person to person, it is said that mental states such as "tension," "fatigue," and "stress" can sometimes cause body odor.
In addition, stress can cause the autonomic nervous system to become unbalanced, and the sympathetic nervous system becomes dominant, making you more likely to sweat.

You can also expect to improve your body odor by improving your diet, exercise, and sleep, and by taking care of stress.
Reference: Stress Care and Adaptogens ~ Nutritionist's Column Vol.23

4. Summary

In this article, we have talked about improving body odor from the perspective of diet and lifestyle habits.
It is clear that paying attention to your body odor on a daily basis can lead to improved health.
It's hard to notice body odor yourself, but you can maintain a healthy body by taking measures against it.

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Nutritionist, Food Education Instructor, Food 6th Industrialization Producer Level 4
Ayako Ishihara

A nutritional advisor in the healthcare field and an agribusiness professional.
She is involved in a variety of activities specializing in the fields of beauty and health, including giving lectures to Miss World Japan candidates.

With the philosophy of "enriching the mind and body through food and realizing a vibrant society where people and communities are connected," he founded i-Field Co., Ltd. in 2013 and serves as its representative.
He is a core member of the food team for "DINING OUT," which opens outdoor restaurants in various regions, and also participates in fashion brand projects.
She is also involved in the promotion of local ingredients, product development and production specializing in "health" and "beauty," branding, concept design, food hygiene, sales promotion, training planning and management, etc. She is in charge of nutritional supervision for GRØN's product development, proposing ways to incorporate them more effectively into consumer health.

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