Diet and Exercise for Hirsutism: A Complete Guide

Struggling with unwanted hair growth due to hirsutism? Here's the good news: lifestyle changes can make a difference. Managing hirsutism often involves balancing hormones through diet, exercise, and addressing underlying conditions like PCOS. Here's what you need to know:

• Diet: Focus on low-glycemic foods, high-fiber meals, and anti-inflammatory ingredients like leafy greens and omega-3s. Avoid refined carbs, sugary drinks, and processed foods to prevent insulin spikes that can worsen symptoms.
• Exercise: Combine cardio, strength training, and stress-reducing activities like yoga. Even a 5% weight loss can significantly lower androgen levels and improve symptoms.
• Lifestyle Tips: Manage stress, prioritize sleep (7–9 hours), and set realistic goals for gradual improvement.

If lifestyle changes aren’t enough, medical treatments like oral contraceptives or anti-androgens may help. Telehealth services like Oana Health offer accessible, prescription-based options to complement your efforts.

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How Diet Affects Hirsutism and Hormone Levels

What you eat has a direct impact on your hormone levels. For example, when blood sugar spikes, insulin is released, which can lead to an increase in testosterone production. Foods that cause blood sugar to rise prompt your body to produce more insulin, and higher insulin levels can signal your ovaries to make more androgens like testosterone. This hormonal shift may result in the growth of coarse, dark hair in areas where it’s not wanted.

Insulin resistance, a condition where the body struggles to use insulin effectively, affects between 50% and 75% of individuals with PCOS. Elevated insulin levels not only encourage the ovaries to produce more androgens but also worsen insulin resistance, creating a vicious cycle.

"Insulin is like a key that opens cells and lets glucose in... in people with insulin resistance, the insulin does not convey glucose into the cells properly. The result is glucose building up in the bloodstream and the fat cells, which raises the risk of diabetes."
– Amanda Stathos, M.S., R.D., L.D.N., clinical dietitian at Johns Hopkins' Sibley Memorial Hospital

Fortunately, dietary adjustments can help disrupt this cycle. Research indicates that specific eating habits can lower total testosterone, boost sex hormone-binding globulin (SHBG) levels, and reduce the free androgen index.

Basic Diet Guidelines for Hormone Balance

The key to balancing hormones through diet lies in keeping blood sugar stable throughout the day. This can be achieved by pairing protein, healthy fats, fiber, and complex carbohydrates in every meal to avoid insulin spikes that promote androgen production.

• Fill up on high-fiber foods. Fiber helps slow sugar absorption and supports the elimination of hormones. Studies have shown that high-fiber, low-calorie diets can lower fasting blood sugar, insulin, and cholesterol levels while increasing HDL (the "good" cholesterol) in women with hirsutism.
• Choose low glycemic index foods. Options like steel-cut oats, brown rice, and sweet potatoes release sugar gradually into your bloodstream, avoiding sharp insulin surges.
• Add anti-inflammatory foods to your meals. Berries, leafy greens, fatty fish, and nuts can help reduce chronic inflammation, which can otherwise worsen insulin resistance and hormonal imbalances.
• Stick to regular eating times. Consistent meals and snacks prevent the dramatic insulin spikes that contribute to androgen production.

Foods to Eat and Foods to Avoid

Certain foods can help lower androgen levels and improve insulin sensitivity, while others can make hirsutism symptoms worse.

• Foods to Favor:
  • Omega-3 Fatty Acids: Salmon, flaxseeds, and walnuts may help lower testosterone levels.
  • Spearmint Tea: Drinking two cups daily has been linked to reduced testosterone levels.
  • Plant Proteins: Chickpeas, lentils, beans, and soy products may help moderate androgen levels.
  • Magnesium-Rich Foods: Spinach, pumpkin seeds, and dark chocolate can contribute to lowering testosterone.
  • Zinc-Rich Foods: Oysters, beef, and pumpkin seeds contain zinc, which has anti-androgenic properties.
• Foods to Limit or Avoid:
  • Refined Carbohydrates: White bread, pasta, and sugary snacks cause rapid insulin spikes.
  • Sugary Beverages: Sodas, sweet teas, and sports drinks worsen insulin resistance.
  • Processed Foods: These often include hidden sugars and inflammatory fats, which can disrupt hormone balance.
  • Excess Saturated Fats: Foods like butter, full-fat dairy, and processed meats should be consumed sparingly.

Diet Plans for Hirsutism: DASH, Mediterranean, and Low Glycemic

Three dietary approaches stand out for their ability to manage hirsutism by improving hormone balance and insulin sensitivity:

• Mediterranean Diet: This diet prioritizes whole grains, fish, olive oil, nuts, and a variety of vegetables while limiting red meat and processed foods. It’s particularly effective in reducing inflammation.

  "Research shows that people with PCOS show evidence of all-over inflammation, which is associated with heart disease and other illness. The Mediterranean diet eliminates saturated fats, processed meats and refined sugar, which makes it a powerful tool to address inflammation."
  – Amanda Stathos, M.S., R.D., L.D.N.

• Low Glycemic Index Diet: Focused on foods that release glucose slowly, this approach helps control blood sugar levels. When paired with anti-inflammatory foods and a slight calorie deficit, it can lower testosterone, increase SHBG, and reduce the free androgen index.
• DASH Diet (Dietary Approaches to Stop Hypertension): Originally designed to control blood pressure, this plan emphasizes fruits, vegetables, whole grains, and lean proteins while limiting sodium and processed foods. Its focus on whole, nutrient-dense foods supports hormonal health.

All three approaches share common principles: emphasizing whole foods, avoiding processed items, and maintaining steady blood sugar levels. The best choice depends on your lifestyle and preferences, but the key is consistency and gradual progress. These diet strategies pair well with regular exercise to help balance hormones effectively.

Exercise Plans for Hirsutism and Hormone Health

Exercise plays a key role in managing hirsutism by improving insulin sensitivity and lowering testosterone levels. Regular physical activity helps tackle the cycle of elevated insulin, which can trigger increased androgen production.

"Exercise serves as a natural regulator of hormones, addressing two key factors in PCOS: insulin and androgens."
– Dr. Madhu Goel

Dr. Madhu Goel highlights how impactful exercise can be for hormone balance. Beyond that, staying active supports weight management, and even a modest 5% drop in body weight can help restore ovulation cycles and improve their regularity. Exercise also reduces inflammation and oxidative stress, two factors that can worsen PCOS symptoms. Below, you'll find details on the best types of exercise, a sample weekly plan, and tips to fit movement into your daily routine.

Best Exercise Types for Hirsutism

A combination of different exercise styles can address various aspects of hormonal health:

Cardiovascular exercise is great for weight management and improving metabolic health. Activities like brisk walking, cycling, or swimming for 30 minutes a day can help reduce visceral fat, which contributes to insulin resistance.

High-Intensity Interval Training (HIIT) alternates between short bursts of intense activity and recovery periods. This approach has been shown to improve insulin sensitivity and reduce testosterone levels more effectively than steady cardio.

Strength training builds muscle mass, which enhances insulin sensitivity and supports blood sugar regulation. Focus on major muscle groups - like the legs, back, and core - two to three times a week. Exercises such as weightlifting, resistance band workouts, and bodyweight moves (e.g., squats, lunges, push-ups) are particularly effective.

Mind-body exercises like yoga and Pilates are excellent for stress management, which is crucial since stress can worsen hormonal imbalances.

Sample Weekly Exercise Schedule

A well-rounded weekly plan combines different activities to optimize hormone health. Aim for at least 120 minutes of vigorous exercise per week. Here's a sample schedule:

• Monday: 30-minute brisk walk or moderate cycling session
• Tuesday: 20-minute strength training focusing on the upper body (e.g., push-ups, resistance bands, or light weights)
• Wednesday: 30-minute yoga or Pilates session
• Thursday: 15-minute HIIT workout (e.g., jumping jacks, burpees, mountain climbers with rest breaks)
• Friday: 20-minute strength training targeting the lower body (e.g., squats, lunges, leg lifts)
• Saturday: 45-minute leisurely walk or a fun activity like dancing
• Sunday: Rest day or gentle stretching

This plan totals about 180 minutes of exercise per week, exceeding the minimum recommendation while remaining manageable. If you're just starting out, begin with 10-minute sessions and gradually increase the duration.

"The most effective form of treatment for PCOS is lifestyle changes... regular exercise and following a healthy diet can help women with PCOS better manage their condition."
– Amy Plano, M.S., RD, The PCOS Dietitian

How to Fit Exercise Into Your Schedule

Fitting exercise into a busy day is all about consistency. Small, regular efforts can be just as effective as longer sessions. For instance, three 10-minute walks spread throughout the day can deliver similar benefits to one 30-minute walk.

Many people find morning workouts to be the most practical, as they're less likely to be interrupted. A quick 15-minute bodyweight routine - like squats, planks, and leg lifts - can kickstart your metabolism for the day. If mornings don't work, look for other opportunities, such as taking the stairs, parking farther from your destination, or doing desk exercises during breaks.

Home-based routines are another flexible option. A simple circuit of exercises like jumping jacks, squats, planks, and leg lifts can be done in under 20 minutes with no equipment needed. To keep things interesting, try varying your walking routes by exploring new neighborhoods or parks.

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Lifestyle Changes That Help With Hirsutism

When it comes to managing hirsutism, factors like stress, sleep, and realistic goal-setting play a significant role alongside diet and exercise. These daily habits can influence hormone balance, amplifying the positive effects of your nutrition and fitness efforts. Let’s take a closer look at how these elements can help support hormonal health.

Managing Stress to Balance Hormones

Chronic stress can throw your hormones off balance, potentially worsening hirsutism. Elevated stress levels often lead to increased cortisol production, which may, in turn, boost androgen levels. Incorporating stress-management techniques into your routine can make a big difference. Practices like deep breathing (e.g., the 4-7-8 technique), progressive muscle relaxation, mindfulness meditation, or regular physical activity can help lower cortisol levels and promote overall well-being. When combined with a healthy diet and consistent exercise, managing stress becomes a powerful tool for hormonal health.

How Sleep Affects Your Hormones

Sleep is essential for maintaining hormonal balance and reproductive health. Despite this, many adults in the U.S. fall short of the recommended 7–9 hours of sleep per night, with nearly one in three adults getting less than seven hours. Poor sleep can increase the risk of menstrual irregularities by 46%, and women with PCOS are particularly prone to sleep disturbances.

To improve sleep quality, aim for 7 to 9 hours each night. Start by establishing a consistent sleep schedule and creating a pre-bedtime routine that helps you relax. Simple activities like dimming the lights, reading, or gentle stretching can signal your body that it’s time to wind down. Additionally, keeping your bedroom cool, dark, and quiet can encourage deeper, more restorative sleep.

Setting Goals You Can Actually Reach

Making lifestyle changes to address hirsutism takes time, and setting realistic goals is key to staying on track. Kirsten Oddy emphasizes the importance of patience:

"It's important to note, that no matter your approach, there are no quick fixes and it can take a long time to notice an improvement in facial hair, or hirsutism, making it understandably one of the most frustrating PCOS symptoms."

Start small. For instance, commit to 15-minute walks a few times a week and gradually increase the duration as it becomes a habit. The same approach applies to dietary changes - focus on one or two adjustments at a time rather than attempting a complete overhaul. These incremental steps align with the exercise and diet strategies discussed earlier.

It’s also important to acknowledge that progress isn’t always linear. As Jean Hailes explains:

"Remember that progress is not always straightforward. Many things in our lives can stop our best efforts to be healthy, such as stress and emotional challenges. These can be hard to predict and can seem overwhelming at times. The important thing is to stay focused on your goals."

Building a support system can make a world of difference. Whether it’s healthcare professionals, family, or friends, having people to encourage and hold you accountable can help you stay motivated. While tracking visible changes in hirsutism symptoms, also take note of improvements in energy, sleep, mood, and overall strength - these subtle shifts often show up before any physical changes become noticeable.

When You Need Medical Help: Telehealth Treatment Options

While diet and exercise are key to managing hirsutism, there are times when medical treatment becomes necessary, especially if symptoms persist or worsen despite your best efforts.

Medical intervention should be considered if cosmetic approaches don’t show results after 3–6 months. Additionally, if hirsutism appears suddenly alongside symptoms like a deeper voice, acne, or increased muscle development, it could indicate a more serious issue that requires immediate medical attention. Identifying the root cause through medical evaluation allows for a more targeted treatment plan.

Blood tests play a crucial role in diagnosing hormonal imbalances. For instance, if serum testosterone levels exceed 150 ng/dL (5.2 nmol/L), further tests may be needed to rule out the possibility of an androgen-secreting tumor. This makes hormone testing an essential step in understanding and addressing hirsutism.

Using Lifestyle Changes With Prescription Medications

Lifestyle changes, when combined with prescription medications, often yield better outcomes for managing hirsutism. This dual approach balances hormone levels and provides more effective symptom relief than either method alone. If hirsutism continues to be bothersome despite cosmetic measures, pharmacologic treatments may be the next step.

Healthy eating and regular exercise not only support your overall well-being but also help regulate hormone levels, complementing the effects of medication. This combined approach is especially important given that hirsutism affects 5–10% of women, with PCOS accounting for 70–80% of cases.

First-line treatment typically involves combined oral contraceptives. If these don’t work after six months, anti-androgens may be recommended. For individuals with obesity or PCOS, lifestyle changes remain a key part of the treatment plan, even when medications are added. In severe cases where standard treatments fail, more specialized medical interventions might be necessary.

How Oana Health Helps Women With Hirsutism

Telehealth services have made specialized care for hormonal conditions like hirsutism more accessible than ever. Oana Health is a telehealth provider focused on female hormonal and PCOS treatments, offering personalized, science-backed, prescription-based care delivered directly to your doorstep with free shipping.

The process is simple: you complete a 5-minute online consultation, get medical approval from a licensed professional, and receive your treatment at home. This eliminates the need for in-person doctor visits or pharmacy trips, making it easier to access ongoing care while maintaining your lifestyle changes. Oana Health uses telemedicine and compounding pharmacy services to offer affordable options, including a $20 doctor fee for prescriptions.

One of their standout treatments is "Hairless Hype", a prescription-grade topical cream designed to slow unwanted hair growth. Clinical studies show that 81% of women see significant improvement within a year, with some noticing results in as little as eight weeks. The treatment starts at $115 per month, with a one-time consultation fee of $20.

Patients have shared their positive experiences with Oana Health. Victoria A. said:

"Oana's telehealth service is fantastic! It's helped manage my insulin levels and reduce excess hair growth I was experiencing due to PCOS. I'm recommending this to all my friends with PCOS."

Allison L. reported a dramatic reduction in facial hair growth after just five weeks of treatment, while Margaret K. noted more regular menstrual cycles and improved skin after using their MetSpiro treatment.

Oana Health also offers treatments for related issues like hair loss, acne, insulin resistance, weight management, and mental health. For those dealing with unwanted hair specifically, they provide access to options like eflornithine, spironolactone, and topical spironolactone. All treatments are prescribed by licensed professionals and filled through FDA-regulated pharmacies, ensuring both safety and effectiveness.

Telehealth is especially valuable for managing hirsutism, a condition that often requires ongoing adjustments and monitoring. Having access to specialized care that understands the complex interplay between hormones, lifestyle, and medical treatments can make managing hirsutism much easier and more effective.

Conclusion: Managing Hirsutism With Lifestyle and Medical Support

Effectively managing hirsutism often involves a combination of lifestyle changes and medical treatments to address both symptoms and underlying hormonal imbalances.

Research shows that even a small weight loss of just 5% can lead to noticeable improvements in PCOS symptoms, including hirsutism. Adopting a high-fiber, low-sugar diet can help lower insulin levels, which in turn reduces androgen production. Regular exercise not only aids in weight management but also enhances insulin sensitivity, promoting more stable hormone levels.

That said, lifestyle changes may not always be sufficient on their own. Hirsutism is frequently linked to PCOS, and addressing it often requires a more comprehensive approach.

"A systematic evaluation paired with combination therapy can satisfactorily treat hirsutism."

• N K Agrawal, Department of Endocrinology and Metabolism, Institute of Medical Sciences, Banaras Hindu University

Beyond the physical symptoms, managing stress and improving self-esteem are equally important. Techniques like yoga, mindfulness meditation, and progressive muscle relaxation can help reduce the hormonal impact of stress. Building a supportive network of friends, family, or professionals can further enhance emotional well-being.

By tackling the root causes with a mix of lifestyle adjustments and medical interventions, this approach may also help reduce the risk of related health issues like endometrial problems, type 2 diabetes, and abnormal lipid levels. Additionally, it can boost overall health and self-confidence.

For those seeking additional support, telehealth services like Oana Health provide affordable treatment options. For instance, spironolactone starts at $14 per month, while eflornithine is available for $69 per month.

FAQs

How can changes to your diet help manage hirsutism symptoms?

Making thoughtful dietary adjustments can significantly impact managing hirsutism by helping to balance hormones and lower androgen levels. For instance, eating a diet rich in fiber may help reduce insulin and blood sugar levels, which, in turn, can decrease androgen production. Adding foods packed with omega-3 fatty acids, plant-based proteins, and nutrient-dense options like fruits, vegetables, and lean proteins can further support hormonal health.

Keeping a balanced diet and maintaining a healthy weight is equally important, as excess weight can lead to higher androgen levels and intensify symptoms. Combining these dietary habits with regular physical activity can amplify their benefits, offering a more effective approach to managing unwanted hair growth over time.

What types of exercise can help balance hormones and manage hirsutism?

Certain types of exercise can make a big difference when it comes to balancing hormones and managing hirsutism. Strength training, like weightlifting or resistance exercises, can help regulate testosterone and insulin levels - two factors often tied to hirsutism. On the other hand, aerobic exercises such as walking, jogging, swimming, or cycling boost overall metabolic health while supporting hormone balance. And let’s not forget yoga, which is great for reducing stress and encouraging better hormonal regulation.

For the best results, try combining strength training with cardio exercises and stick to a regular workout routine. Aiming for at least 150 minutes of moderate-intensity exercise each week can lead to noticeable improvements.

When should you consider medical treatments in addition to diet and exercise for managing hirsutism?

If you've been focusing on lifestyle changes - like eating a balanced diet, staying active, and managing your weight - but still notice excessive hair growth after about six months, it might be worth considering medical options. Two common treatments include oral contraceptives and anti-androgens (like spironolactone). These are often prescribed to help reduce androgen levels and address hormonal imbalances, especially for those dealing with PCOS.

It's crucial to consult a licensed healthcare provider to figure out the best treatment plan tailored to your needs. Often, combining medical treatments with ongoing lifestyle adjustments yields the best results for managing hirsutism effectively.

Related posts

• Hirsutism in PCOS: Causes and Hormonal Links
• New Research: Exercise and Insulin Resistance in PCOS
• Spironolactone vs. Other Hirsutism Treatments
• 5 Lifestyle Changes to Lower Androgens Naturally