5 Lifestyle Changes to Lower Androgens Naturally

Want to balance your hormones and lower androgen levels naturally? Here’s how you can start today:

1. Eat a Balanced Diet: Focus on anti-inflammatory foods like walnuts, fatty fish, and leafy greens. Avoid processed foods and added sugars to reduce insulin spikes.
2. Exercise Regularly: Combine strength training (2–3 times a week) with cardio and stress-relieving activities like yoga to regulate hormones.
3. Manage Stress: Practice deep breathing, mindfulness, or meditation to reduce cortisol and adrenal androgen production.
4. Try Natural Supplements: Spearmint tea, zinc, and licorice root can help lower testosterone levels. Always consult a healthcare provider before starting supplements.
5. Avoid Hormone-Disrupting Chemicals: Limit exposure to plastics, choose organic products, and use natural cleaning alternatives.

These changes can help manage symptoms like acne, hirsutism, and irregular periods, especially for women with PCOS. Start small, be consistent, and consider professional guidance if needed.

Quick Overview of Key Tips:

Take the first step by incorporating one or two of these strategies into your daily life!

LOWERING ANDROGENS IN PCOS | Explain This w/ Robin Riddle FNP-C

1. Focus on a Balanced Diet

What you eat plays a big role in regulating androgen levels. By choosing foods that promote hormonal balance, you can help manage conditions like PCOS. Research suggests that combining specific foods with an overall healthy diet and lifestyle can help lower testosterone levels. Let’s dive into some key dietary adjustments that support hormone regulation.

Add Anti-Inflammatory Foods

Inflammation can worsen androgen imbalances, but the right foods can help. Anti-inflammatory options not only reduce inflammation but also support healthy hormone production. For instance, nuts like walnuts and almonds are excellent choices. A study involving 31 women with PCOS found that walnuts increased SHBG (sex hormone-binding globulin), while almonds lowered the free androgen index.

Fatty fish, such as salmon, mackerel, sardines, and anchovies, are rich in omega-3 fatty acids and offer additional benefits. They help manage inflammation, improve lipid profiles, and reduce insulin resistance, which all contribute to better hormone balance. Don’t forget other anti-inflammatory options like leafy greens, berries, and cruciferous vegetables.

Reduce Processed Foods and Added Sugars

Processed foods and refined sugars can wreak havoc on your hormones. They disrupt insulin regulation, which is closely tied to hormones like estrogen and testosterone. High sugar intake can cause insulin spikes, reducing SHBG levels - the protein that binds excess hormones - and even prompting the ovaries to produce more testosterone. Shockingly, insulin resistance is linked to 75–95% of PCOS symptoms.

Studies also show that women with PMS consume significantly more refined sugar - 275% more - than those without PMS.

"The good news is that many lifestyle changes can pull you out of the metabolic chaos of PCOS. It can also decrease your chances of developing other related conditions such as diabetes, heart disease, hypertension, sleep apnea, anxiety, depression, and infertility."

• Ula Abed-Alwahab, MD, Endocrinologist

Small changes can make a big difference. Swap refined grains for whole grains and sugary drinks for natural alternatives. Dr. Abed-Alwahab recommends a "JERF (Just Eat Real Food)" approach, focusing on whole, unprocessed foods like fresh vegetables, lean proteins, nuts, and whole grains.

Get More Omega-3 and Vitamin D

Omega-3 fatty acids and vitamin D work together to support hormone balance. Research shows that combining these nutrients can lower testosterone levels in women with PCOS. In one 12-week study, women who supplemented with 50,000 IU of vitamin D every two weeks and 2,000 mg of omega-3 daily saw significant reductions in testosterone levels.

Here’s a quick look at some omega-3-rich foods:

Plant-based sources like flaxseed, chia seeds, and walnuts are great for vegetarians and vegans, though only a small portion of ALA omega-3s from these foods converts to the more active EPA and DHA forms. Algae and seaweed can provide both DHA and EPA for those on plant-based diets.

2. Use Exercise to Control Hormones

Exercise is one of the most effective ways to naturally influence androgen levels. Regular physical activity enhances insulin sensitivity, increases endorphins, and improves body composition, all of which contribute to better testosterone regulation. Together with balanced nutrition and stress management, exercise plays a key role in keeping androgen levels in check. Even moderate, consistent exercise can help manage conditions like PCOS and elevated androgen levels.

In fact, research indicates that just 30 minutes of exercise, three times a week, can improve both metabolic and reproductive symptoms in individuals with PCOS.

Try Strength Training to Lower Androgens

Strength training stands out as particularly beneficial for addressing androgen levels. Resistance exercises reshape body composition, which can help reduce elevated androgen levels. By increasing muscle mass, your body becomes more efficient at utilizing glucose, aiding insulin regulation - a critical factor in androgen production.

One study over 20 weeks compared three groups: diet alone, diet with aerobic exercise, and diet with aerobic exercise plus progressive resistance training. Both exercise groups showed improved insulin levels by week 10, along with reduced testosterone and increased SHBG levels at weeks 10 and 20. This highlights how adding resistance training to your routine can deliver measurable hormonal benefits in just a few months.

Whether moderate or intense, consistent strength training helps balance hormones. For the best results, aim to include 2 to 3 strength-training sessions per week, allowing for rest days in between to promote recovery and adaptation. Focus on working all major muscle groups with weights at 70%–85% of your one-repetition maximum (1RM).

"Strength training is crucial for managing the different phases of your menstrual cycle and working in harmony with your hormones throughout them. We can move in alignment with our body's needs and optimize our hormonal status." - Melody D., women's fitness expert and director of programming at obé

Pair strength training with cardio and mind-body exercises for a well-rounded approach to hormone regulation.

Add Cardio and Yoga

While strength training tackles body composition, cardio and mind-body exercises like yoga address other aspects of hormonal health. Vigorous aerobic activities have been shown to improve insulin sensitivity in women with PCOS, and yoga has demonstrated potential benefits for androgen levels.

For example, a 10-week HIIT study revealed that participants experienced lower insulin levels and reduced DHEA-S, an androgen precursor. To achieve similar results, aim for 150 minutes of moderate or 75 minutes of vigorous aerobic exercise each week.

Mind-body practices like yoga and Pilates also offer stress-relief benefits, which can help alleviate PCOS symptoms. Yoga, in particular, promotes flexibility, core strength, and relaxation, supporting hormonal balance by reducing stress.

"Physical activity boosts endorphins, known for their mood-elevating properties, and increases the availability of neurotransmitters such as serotonin and norepinephrine, which can mitigate symptoms of depression and anxiety. Additionally, exercise reduces levels of the stress hormone cortisol, enhancing overall mental well-being and stress management." - Dr. Edward Rainbow

Build a routine that combines 2–3 strength-training sessions, 150 minutes of cardio, and stress-relieving activities like yoga. The key to success? Consistency. Whether you prefer dancing, swimming, hiking, or home workout videos, stick with what you enjoy most to keep moving.

3. Control Your Stress Levels

Chronic stress can throw off androgen balance in women. When stress becomes persistent, your body releases cortisol through the hypothalamus-pituitary-adrenal (HPA) axis. This triggers the release of adrenocorticotropic hormone (ACTH), which not only stimulates cortisol production but also adrenal androgens like DHEA, DHEA-S, and androstenedione.

Here’s the catch: while cortisol has built-in mechanisms to regulate its levels, adrenal androgen hormones don’t. So, chronic stress can lead to unchecked production of these hormones. For women dealing with prolonged stress, this often means a heightened DHEA response to ACTH and an overall stronger ACTH reaction to stress.

The statistics paint a clear picture. Nearly 50% of U.S. women aged 30 to 60 report symptoms of hormonal imbalance, and 20–30% of women with PCOS experience excess adrenal androgens. The link between stress and elevated androgens underscores the importance of managing stress for hormonal health.

"When patients come to me for hormonal imbalance, the root cause is usually too much cortisol or stress hormone. Then [it's a] downstream - every other hormone in our bodies is affected, including sex hormones and thyroid." - Dr. Jane Oh, OB-GYN in Illinois

To reduce the hormonal effects of stress, try incorporating relaxation techniques into your daily life.

Use Relaxation Methods

Relaxation techniques are designed to activate your body’s natural calming response. This helps slow your breathing and heart rate, lower blood pressure, and restore balance. These methods directly counteract the stress response that fuels androgen production.

• Deep breathing: By tapping into the parasympathetic nervous system, deep breathing can lower cortisol levels. Aim for five-minute sessions, three to five times a day. This practice helps calm the HPA axis and reduce cortisol output.
• Mindfulness and meditation: These practices are highly effective in breaking the cycle of chronic stress. Studies on older adults with type 2 diabetes, for example, showed mindfulness training improved anxiety, depression, and cortisol levels. Regular meditation can help keep your stress response in check.

"The relaxation response is the opposite of the stress response. It's a state of profound rest that can be elicited in many ways. With regular practice, you create a well of calm to dip into as the need arises." - Dr. Herbert Benson

• Laughter: Don’t underestimate the power of laughter. Whether it’s genuine or even forced, laughter reduces stress hormones by releasing endorphins. Spend time with loved ones, engage in hobbies you enjoy, or interact with pets to naturally reduce cortisol levels.

Get Better Sleep

Good sleep is essential for managing stress hormones and maintaining healthy androgen levels. Poor sleep can elevate cortisol, disrupt hormone production, and increase anxiety. Over time, this creates a cycle that’s hard to break.

For men, sleeping fewer than six hours a night can lead to a 10–15% drop in testosterone levels. For women, the stakes are even higher. Women with PCOS, for instance, are more prone to sleep apnea, which can worsen hormonal imbalances.

To improve sleep quality:

• Keep a consistent bedtime and wake-up schedule, even on weekends, to regulate your internal clock.
• Create a sleep-friendly environment: a cool, dark, and quiet room works best.
• Avoid caffeine, alcohol, and screens in the hours leading up to bedtime.

"Insomnia is much more common in women than men. This can be caused by a variety of reasons, including psychological, social, and physiological." - Christine Won, MD, Yale Medicine sleep specialist

Relaxation techniques like deep breathing, meditation, or gentle yoga before bed can also prepare your body for sleep by lowering cortisol levels. Regular exercise during the day helps too, but steer clear of intense workouts close to bedtime.

If sleep problems persist despite good habits, it’s worth consulting a healthcare provider. Sleep disorders like insomnia or sleep apnea can significantly impact hormonal health and may require targeted treatment.

Making sleep a priority is a powerful step toward balancing cortisol and androgen levels.

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4. Try Natural Herbs and Supplements

Natural herbs and supplements can play a role in managing androgen levels by reducing testosterone production or blocking its effects. This can help ease symptoms like unwanted hair growth, acne, and weight gain. While not a cure-all, these remedies work well alongside other lifestyle changes such as a balanced diet and regular exercise. Research highlights options like zinc, spearmint tea, and licorice root as effective tools for improving hormone balance. Considering that PCOS impacts 8–13% of women of reproductive age, these natural strategies can be a valuable addition to managing symptoms.

Drink Spearmint Tea

Spearmint tea is one of the most extensively studied natural remedies for reducing androgens. It works by lowering testosterone levels and blocking its conversion to dihydrotestosterone (DHT).

Clinical studies have shown impressive results. Women with PCOS who drank two cups of spearmint tea daily for 30 days experienced significant reductions in plasma levels of gonadotropins and androgens compared to those who drank chamomile tea. Another study found that drinking just one cup daily for five days helped reduce mild hirsutism.

"Spearmint tea is actually one of the most evidence-based, effective, and well-studied supplements to a PCOS diet!" - Amber Fischer, Nutrition Professional

To see benefits, aim for 1–2 cups per day. Research suggests that consistency is key, with noticeable effects often appearing after 30 days of regular consumption. Starting with one cup daily and gradually increasing can make it easier to incorporate into your routine. Its simplicity and availability make spearmint tea an easy and effective addition to your day.

Explore Other Herbal Options

In addition to spearmint tea, other herbs and supplements show promise in managing androgen levels. Zinc, for example, has been shown in clinical trials to significantly reduce hirsutism within eight weeks. A dose of 30–50 mg after dinner is recommended to improve absorption and reduce the risk of stomach upset.

Licorice root and peony are traditional remedies that may help regulate hormone levels. However, if you have high blood pressure, consult your healthcare provider before using licorice root. Other supplements worth considering include DIM (diindolylmethane), reishi mushroom, and melatonin, each of which may lower androgens through unique mechanisms.

It’s important to remember that improvements in hirsutism can take time. Even with effective treatment, noticeable changes may take up to 12 months. Always consult a healthcare provider before starting any herbal or supplement regimen to ensure safety and avoid interactions with other medications.

Combining these natural remedies with a healthy diet, regular exercise, and stress management creates a more comprehensive approach to hormonal health. For women managing hormonal imbalances, particularly those related to PCOS, services like Oana Health offer personalized, science-backed treatments. Their telehealth platform provides prescription-based solutions for issues like unwanted facial hair and acne, delivered directly to your doorstep with guidance from licensed medical professionals.

5. Limit Exposure to Hormone-Disrupting Chemicals

In addition to eating well, staying active, managing stress, and exploring natural supplements, reducing exposure to hormone-disrupting chemicals is a key step toward achieving hormonal balance. Many everyday products contain substances that can interfere with your body’s hormonal system. These substances, known as endocrine-disrupting chemicals (EDCs), are found in items like plastic containers, cosmetics, and cleaning supplies. They can mimic or block your natural hormones, potentially affecting your androgen levels.

"Endocrine disruptors are natural or man-made chemicals that may mimic or interfere with the body's hormones, known as the endocrine system." - National Institute of Environmental Health Sciences

These chemicals enter your body through various pathways - air, food, water, and even skin contact. Among them, phthalates are particularly concerning because they can interfere with testosterone production, a critical issue for women dealing with elevated androgen levels. Alarmingly, studies show that over 90% of Americans have detectable levels of BPA, another common EDC, in their urine. This highlights the need for practical, everyday changes to reduce exposure.

Avoid Plastics and Opt for Safer Alternatives

Plastic containers are one of the most common sources of hormone-disrupting chemicals. To minimize exposure, avoid heating food in plastic containers. Instead, use glass or stainless steel containers, beeswax wraps, or cookware made from stainless steel or cast iron. These options help reduce the risk of chemicals leaching into your food.

Filtering your tap water with an NSF-certified water filter is another effective way to lower chemical exposure. It’s a worthwhile investment that can make a big difference in your daily routine.

Even canned foods can be problematic, as many can linings contain BPA or similar substances. While some cans are labeled "BPA-free", they may still use alternative chemicals that haven’t been proven safer. Whenever possible, choose fresh, frozen, or dried foods, or look for products packaged in glass jars or aseptic cartons.

Choose Organic and Natural Products

Your personal care and household routines offer more opportunities to reduce exposure to harmful chemicals. Switching to fragrance-free and organically labeled products can lower your risk significantly.

Organic produce is another way to cut down on pesticide exposure. If buying all organic isn’t feasible, focus on purchasing conventionally grown fruits and vegetables with the least pesticide residue. Additionally, reducing processed foods in your diet can help you avoid chemical additives.

For cosmetics and skincare, mobile apps can help you identify potentially harmful ingredients before purchasing. Look for products with ecolabels that indicate safer formulations, and consider simplifying your routine to let your skin function naturally.

Menstrual products are another area to consider. Opt for organic cotton tampons and pads, silicone menstrual cups, or reusable fabric pads. These alternatives are gentler on sensitive tissues and free from harsh chemicals. Look for labels like “Totally Chlorine Free (TCF)” and unscented options.

When it comes to sunscreen, choose products with inorganic UV filters. Avoid those containing oxybenzone, parabens, and phthalates, as these chemicals can be absorbed through the skin and may disrupt hormone function.

For cleaning products, safer alternatives or homemade solutions are excellent options. Seek out brands that disclose their ingredients and look for the Safer Choice label. Simple DIY cleaners made from vinegar and baking soda can also be highly effective.

Frequent handwashing with fragrance-free, antibacterial-free soap can further reduce exposure to harmful substances. Additionally, regular dusting and vacuuming with a HEPA-filter vacuum can help remove chemical residues from your home.

You don’t need to overhaul everything at once. Start with the products you use most often and gradually transition to safer alternatives. Every small change can help reduce your overall chemical burden and contribute to better hormonal health, complementing the dietary, exercise, and stress management strategies already discussed.

Conclusion: Balance Your Hormones Naturally

Achieving natural hormone balance means committing to steady, meaningful lifestyle changes. The five strategies we've discussed - eating a nutrient-rich diet, staying active, managing stress, exploring herbal options, and limiting toxin exposure - work together to address the underlying causes of elevated androgen levels. These approaches not only tackle hormone disruptions but also lay the groundwork for long-term health and vitality.

"Getting androgens back in balance will take some time but with consistency, adopting positive lifestyle steps will bring you great rewards. Regular ovulation, enhanced well-being, and optimal fertility are achievable."
– Dr. Cecilia Kitic, Founder of Fertile Gut

Consistency is key here. Unlike quick fixes like birth control pills that often mask symptoms, these lifestyle changes target the root causes, such as insulin resistance and inflammation, for lasting results.

It's worth noting that many women experience symptoms of hormonal imbalance even without a PCOS diagnosis. This makes adopting these lifestyle changes an important step for anyone looking to maintain long-term hormonal health.

You don’t need to take on everything at once. Start small. Maybe it’s swapping processed foods for anti-inflammatory options or adding strength training to your weekly routine. Focus on making one change stick before moving on to the next. Over time, these gradual adjustments will add up to significant improvements.

If lifestyle changes alone don’t feel like enough, seeking professional help can make a difference. Platforms like Oana Health offer tailored, science-backed treatments for hormonal imbalances. With 94% of patients expressing satisfaction with telehealth services, these platforms provide access to licensed professionals who can prescribe targeted treatments, such as for insulin resistance, and deliver them directly to your home. Combining expert care with your lifestyle efforts can help you achieve the balance you’re striving for.

FAQs

How long does it take to notice improvements in androgen levels after making lifestyle changes?

Most people notice changes in their androgen levels within 3 to 6 months after adopting consistent, healthier lifestyle habits. This period gives your body the time it needs to adapt to improvements like better nutrition, regular physical activity, and effective stress management - all of which play a role in balancing hormones.

For some, early changes might appear as soon as 6 weeks, but more substantial results usually take a bit longer. The key here is staying patient and sticking with these positive changes over time.

What should I know about potential side effects or interactions of natural supplements like spearmint tea, zinc, and licorice root?

While natural supplements like spearmint tea, zinc, and licorice root might help with hormone balance, they can also come with side effects or interact with medications. Here's a closer look at each:

• Spearmint Tea: This tea is usually safe for most people, but it can sometimes cause mild issues like nausea, headaches, or an upset stomach.
• Zinc: Known for its role in hormone regulation, zinc can be beneficial, but too much of it may lead to nausea, vomiting, or a metallic aftertaste. Over time, high doses can also disrupt copper absorption in the body.
• Licorice Root: While it has its benefits, licorice root can raise blood pressure, cause fluid retention, and lead to potassium imbalances. It may also interfere with medications such as blood thinners. Pregnant women should steer clear of licorice root entirely, as it could pose risks to the baby.

To avoid complications, always check with a healthcare provider before adding any new supplement to your routine, particularly if you're taking medications or managing a health condition.

How can I reduce exposure to hormone-disrupting chemicals in my daily life?

Reducing exposure to hormone-disrupting chemicals can make a big difference in supporting your hormonal health. Here are some simple steps you can take:

• Wash your hands frequently with mild, fragrance-free soap to get rid of chemical residues you might pick up throughout the day.
• Keep your home clean by dusting and vacuuming often. This helps reduce exposure to flame retardants and other chemicals that can settle in household dust.
• Go for fresh, organic foods when you can. These choices help cut down on your intake of pesticides and additives that are common in processed foods.
• Ditch plastic containers for storing food. Instead, use glass or stainless steel to avoid contact with chemicals like BPA.
• Switch to natural personal care products and steer clear of synthetic fragrances. This reduces unnecessary exposure to potentially harmful substances.

Adopting these habits can help create a cleaner, healthier environment and naturally support balanced hormone levels.

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