How to Get Rid of Bad Breath During Menopause Naturally

Bad breath is commonly caused by dry mouth, which becomes more frequent during menopause due to hormonal changes, says Irina Kessler, DDS. Hormonal changes that cause skin or vaginal dryness can also make your mouth drier. “Without enough saliva flow, bacteria build up and cause odor,” Dr. Kessler says. When saliva production decreases, odor-causing bacteria can accumulate, leading to bad breath issues. This can be especially problematic during post-menopause. Here’s what helps.

Hydration is key

Drinking enough water is one of the easiest ways to maintain saliva production and combat dry mouth during menopause. When you’re dehydrated, your body produces less saliva, creating the perfect environment for bad breath-causing bacteria to flourish. Aim for at least eight glasses of water daily to stay hydrated and freshen your breath naturally.

Sip green tea

The brew is rich in catechins, antioxidants with antimicrobial properties that fight off bad breath, found a study in Dental Research Review. Try drinking a cup after eating to rinse away lingering food particles and fight off bad bacteria. Don’t have time to drink a whole cup? Even a quick swish-and-rinse can be beneficial, the researchers concluded.

Female hands with cup of hot tea — bymuratdeniz/Getty

Swish with this

The kitchen staple that you grab for baking and cleaning can also help get rid of bad breath. Swishing a solution of baking soda and warm water helps reduce acidity in the mouth, effectively fighting bad breath by eliminating odor-causing bacteria. This simple remedy also helps brighten teeth by lifting stains, details of which were found a study in the National Journal of Maxillofacial Surgery. Simply stir ¹⁄₂ tsp. of baking soda into ¹⁄₂ cup of warm water, per the researchers. Swish it around your mouth for a few seconds once daily after brushing and flossing, then spit it out, Dr. Kessler says. And the bonus, she adds: It’ll brighten your smile too, by lifting set-in stains.

Go Greek

Having higher levels of bad oral bacteria is linked to a greater chance of bad breath as well as gum disease, per a study in Frontiers in Oral Health.Eating probiotic-rich foods like Greek yogurt can reduce bad breath by neutralizing harmful bacteria, according to a study in BMJ Open. Probiotics, such as Lactobacillus reuteri, also support overall oral health.

Chew sugar-free gum

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One simple and effective way to combat bad breath after menopause is to chew sugar-free gum. This not only stimulates saliva production—which naturally decreases during menopause—but also helps rinse away food particles and bacteria that can cause odor. Gum sweetened with xylitol, a natural sugar substitute, is particularly beneficial. According to research published in Clinical Oral Investigations, xylitol can reduce the growth of harmful bacteria in the mouth, further preventing bad breath. Keep a pack of sugar-free gum handy for quick, on-the-go freshening!

Use a humidifier at night

Keeping your mouth moist is crucial in preventing bad breath, especially for women going through menopause. At night, saliva production decreases even more, which can exacerbate dry mouth and lead to unpleasant morning breath. Using a humidifier while you sleep adds moisture to the air, helping to keep your mouth from drying out. Research from the American Dental Association suggests that maintaining moisture levels can prevent the buildup of odor-causing bacteria. Combine this with drinking plenty of water throughout the day, and you’ll wake up with fresher breath!

A version of this story appeared in our print magazine of Woman’s World

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

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health,
menopause

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