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If you're dealing with hirsutism caused by PCOS, managing symptoms starts with addressing hormonal imbalances. Here's what works:
- Diet: Focus on whole foods, high-fiber options, and reduce refined carbs and sugar to improve insulin sensitivity. Diets like Mediterranean and DASH are effective for PCOS management.
- Exercise: Regular physical activity, including both cardio and resistance training, can reduce testosterone levels and improve insulin sensitivity. Aim for at least 120 minutes of vigorous exercise weekly.
- Stress and Sleep: Manage stress with mindfulness, yoga, or therapy. Ensure 7–9 hours of quality sleep nightly to support hormone regulation.
- Medical Support: Prescription treatments like spironolactone or eflornithine cream can help reduce hair growth. Telehealth platforms, such as Oana Health, offer convenient access to these options.
Combining these lifestyle strategies with medical treatments provides the best results for managing PCOS and hirsutism. Even small changes, like a 5% weight loss, can make a noticeable difference in symptoms.
Reduce Facial hair Naturally | Hirsutism | PCOS | Lifestyle changes to reduce Facial Hair
Diet Changes for Managing Hirsutism
What you eat plays a big role in regulating hormone levels and improving insulin sensitivity, making dietary adjustments a key strategy for managing hirsutism symptoms. Since insulin resistance affects roughly 50% to 75% of people with PCOS, focusing on foods that support better insulin function can help reduce androgen production and slow excessive hair growth. Here are some practical steps to fine-tune your diet for better hormonal balance.
"If you are diagnosed with polycystic ovary syndrome, it doesn't mean that you are destined to have poor health. There is a lot you can do to take charge, minimize symptoms and keep yourself healthy." – Amanda Stathos, Clinical Dietitian at Johns Hopkins' Sibley Memorial Hospital
Focus on Nutrient-Packed Foods
Base your meals on unprocessed, whole foods to help stabilize hormones. High-fiber foods, for example, slow digestion and reduce sugar spikes in the blood. Add nutrient-rich options like whole grains (oatmeal, brown rice, quinoa), non-starchy vegetables (broccoli, leafy greens, green beans), legumes (lentils, beans), lean proteins (like fish, chicken, or tofu), and antioxidant-rich fruits such as berries. Incorporating anti-inflammatory foods like kale, spinach, tomatoes, almonds, walnuts, olive oil, and fatty fish (such as salmon and sardines) can also help manage inflammation.
Reduce Refined Carbs and Sugar
Refined carbohydrates and sugar can worsen insulin resistance and inflammation, common challenges for people with PCOS. Replace refined carbs with whole-grain alternatives. Avoid saturated and trans fats from sources like red meat, processed snacks, and fried foods. Cutting back on sugary drinks (soda, sweetened teas, and fruit juices) and processed treats (cakes, cookies, and ready-made meals) can further help manage symptoms.
Explore Mediterranean or DASH Diets
Structured diets like the Mediterranean and DASH diets build on these principles and can further improve hormonal balance. Both focus on whole foods and have been linked to a 20% lower risk of type 2 diabetes.
"Although there is no specific diet for PCOS based on available research, of all the diets out there, the DASH diet is a great one for people living with PCOS." – Angela Grassi, MS, RDN, LDN, Founder of the PCOS Nutrition Center
The DASH diet, in particular, has shown benefits for improving insulin resistance and reducing inflammation. It encourages daily servings of fruits and vegetables, which provide key nutrients like potassium, magnesium, calcium, and fiber. Weekly servings of nuts, seeds, and legumes are also recommended for their healthy fats and additional fiber. Overweight women with PCOS have reported reductions in abdominal fat when following this approach.
The Mediterranean diet is another excellent choice for its variety and sustainability. It minimizes inflammatory foods like refined sugars and processed meats, making it a helpful tool for managing PCOS symptoms. As Amanda Stathos explains:
"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."
To get started with either diet, focus on cutting back on sugary, salty, and high-fat foods while increasing fruits and vegetables. Aim to fill half your plate with non-starchy vegetables at each meal, and use fresh herbs, citrus, or salt-free seasonings to keep meals flavorful. With a recommended daily fiber intake of at least 25 grams - easily achievable on the DASH diet - you may see improvements in digestion and blood sugar levels.
Exercise and Physical Activity
In addition to dietary adjustments, exercise is a key factor in managing hormones and alleviating PCOS symptoms. Regular physical activity helps regulate hormones and lowers testosterone levels, which can reduce hirsutism. Women with PCOS, who often face higher risks of obesity and diabetes due to insulin resistance, benefit greatly from maintaining an active lifestyle.
Studies indicate that both aerobic and resistance exercises can enhance insulin sensitivity and improve the regulation of free androgens by increasing levels of sex hormone–binding globulin (SHBG). Even a modest weight loss of 5% can help restore ovulation and improve cycle regularity.
Add Moderate Exercise to Your Routine
The Androgen Excess and PCOS Society advises incorporating at least 30 minutes of moderate to vigorous exercise into your daily routine. Recent findings highlight that just 120 minutes of vigorous exercise per week - such as four 30-minute sessions at a challenging intensity (around a 7 on your exertion scale) - can lead to noticeable metabolic and hormonal improvements for women with PCOS.
Here’s a recommendation from the International Evidence-based Guideline for the Assessment and Management of PCOS:
| Goal | Weekly Activity Recommendations |
|---|---|
| Weight maintenance and general health | 150–300 minutes of moderate-intensity OR 75–150 minutes of vigorous-intensity aerobic activity, plus muscle-strengthening on 2 non-consecutive days |
| Weight loss and additional benefits | 250+ minutes of moderate-intensity OR 150+ minutes of vigorous-intensity aerobic activity, plus muscle-strengthening on 2 non-consecutive days |
A meta-analysis revealed that vigorous-intensity aerobic exercise is particularly effective in reducing BMI and improving insulin resistance in women with PCOS. Various exercise types offer specific benefits: resistance training may be better for lowering testosterone levels, while high-intensity interval training (HIIT) can improve cardiovascular fitness faster than steady-state cardio. For strength training, focus on endurance by using lighter weights and performing more repetitions. For cardio, consider prioritizing HIIT when possible. To optimize insulin sensitivity, aim to exercise daily or at least every other day.
Stay Consistent with Activities You Enjoy
Once you’ve established a routine with moderate exercise, focus on activities you genuinely enjoy to maintain consistency over time. Research suggests that no single type of exercise is universally best for women with PCOS, which means you have the freedom to choose what works for your lifestyle. Steady-state activities like walking, running, swimming, cycling, or dancing can help manage insulin resistance, improve mood, and support weight control. Meanwhile, mind-body exercises such as yoga, Pilates, or tai chi can not only increase your activity levels but also help reduce testosterone levels and ease anxiety or depression symptoms.
Try creating a weekly plan that balances high-intensity workouts, low-intensity activities, and rest days. On lighter days, even a short walk or gentle stretching can make a difference. Consistency is essential - exercising for 30 minutes three times a week or accumulating three hours of activity per week has been shown to improve both metabolic and reproductive health in women with PCOS. Keeping track of your progress can also help you stay motivated.
Regular exercise does more than enhance insulin sensitivity - it also reduces cardiovascular risks, even if you don’t experience significant weight loss.
"PCOS is a spectrum of symptoms which can vary in severity and which can have life-long implications for women's health and well-being. Many of the aspects of young women's lives that cause them the most distress; poor skin, excess weight, irregular periods and low mood are symptoms of PCOS. It is frankly shocking that this common and treatable condition is so neglected and under-diagnosed." - Dr. Gill Lockwood
Start slow and gradually increase the intensity and duration of your workouts. The goal is to build a routine that’s not only manageable but also delivers lasting hormonal and metabolic benefits, helping to address hirsutism and other PCOS symptoms.
Stress Management and Sleep Habits
Stress and poor sleep can significantly worsen hormonal imbalances and hirsutism in women with PCOS. In fact, women with PCOS are three times more likely to experience heightened emotional stress and six times more likely to face stress, anxiety, or depression compared to those without the condition. Poor sleep further disrupts hormonal balance, impacting key hormones like luteinizing hormone (LH) and follicle-stimulating hormone (FSH), which are essential for regulating the menstrual cycle. This makes stress and sleep management essential components of a comprehensive lifestyle approach, alongside proper diet and exercise.
Use Stress Reduction Methods
Managing stress effectively can help balance hormones and reduce hirsutism. Practices like mindfulness, meditation, and deep breathing are particularly helpful for alleviating PCOS-related stress. For a more structured approach, therapies such as Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) have been shown to address stress in women with PCOS. Mindful yoga is another excellent option, combining stress relief with physical activity to promote overall well-being.
Other techniques like progressive relaxation, guided imagery, and journaling can provide additional emotional relief. Building a strong support system by connecting with loved ones or joining support groups can also make a big difference. To manage everyday stressors, try setting realistic goals, practicing gratitude, avoiding negative self-talk, and learning when to say no.
Get Enough Quality Sleep
Just as stress management is key to hormonal balance, quality sleep plays a vital role in maintaining both metabolic and reproductive health. Adults generally need 7–9 hours of sleep per night to support stable hormone levels and overall well-being. However, women with PCOS often face unique sleep challenges. Elevated androgen levels can increase activity in the sympathetic nervous system, leading to disrupted sleep and fragmentation. Studies also suggest that women with PCOS experience lower sleep efficiency and greater circadian rhythm disruptions compared to those without the condition.
Maintaining a consistent sleep schedule, even on weekends, can help stabilize your circadian rhythm and support hormone balance. A regular sleep routine has been linked to improved metabolic function and better overall health. To optimize your sleep environment, aim for a cool (60–67°F), dark, and quiet bedroom.
Creating a calming bedtime routine can also signal your body that it’s time to wind down. Activities like reading, taking a warm bath, practicing gentle yoga, or listening to soothing music can help you relax. Additionally, avoid caffeine, nicotine, and alcohol close to bedtime, and minimize exposure to electronic devices to reduce blue light, which can interfere with sleep. Short sleep durations are associated with reduced insulin sensitivity, increased ghrelin levels, and disrupted cortisol rhythms, further highlighting the importance of quality rest.
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Medical and Telehealth Support Options
Lifestyle changes play a big role in managing hirsutism, but medical treatments can provide an extra layer of support. A team of specialists often works together to create a treatment plan tailored to the unique challenges of PCOS. Early diagnosis and intervention can also help reduce the risk of long-term complications.
Prescription Treatments for Hirsutism
For women with PCOS, several prescription medications can help reduce unwanted hair growth by addressing hormonal imbalances:
- Spironolactone: This medication blocks androgen receptors and lowers testosterone levels, gradually reducing hair growth. Available through Oana Health for $14 per month.
- Topical Spironolactone: Applied directly to the skin, this option targets hair follicles while minimizing the risk of systemic side effects. It costs $43 per month.
- Eflornithine 12%: This cream slows hair growth by blocking an enzyme essential for it, making it particularly effective for facial hair. It is priced at $69 per month.
- Oral Minoxidil: For women dealing with both hirsutism and hair thinning, this treatment promotes scalp hair regrowth while addressing unwanted hair. It’s available for $25 per month.
Telehealth platforms make accessing these treatments easier, integrating them seamlessly into patient care.
Benefits of Telehealth Services
Telehealth has transformed how women access care for PCOS and hirsutism. Platforms like Oana Health focus on providing personalized, science-backed treatments for hormonal conditions. Licensed medical professionals review each patient’s health history to create customized plans, which are then shipped directly to their homes with free delivery.
The convenience of telehealth means faster consultations and quicker access to treatments, which helps with early symptom management. These services are also more affordable, making long-term care easier to maintain. Additionally, telehealth allows for ongoing adjustments to treatment plans, so patients can report side effects and receive advice without needing in-person visits.
Beyond managing unwanted hair, telehealth platforms offer a range of solutions for other PCOS-related concerns, such as insulin resistance, weight management, hair loss, and mental health. These medical treatments work hand-in-hand with lifestyle changes to provide a comprehensive approach to symptom management.
Combining Lifestyle and Medical Approaches
Effectively managing hirsutism and PCOS involves blending lifestyle adjustments with medical treatments. While PCOS isn't curable, its symptoms can be addressed through a well-rounded approach. Studies show that lifestyle changes - like improving diet, exercising regularly, and managing stress - can significantly boost the results of traditional medical treatments.
Even modest weight loss, around 5%, can lead to noticeable improvements in symptoms. This combination of lifestyle and medical interventions creates a stronger foundation for symptom management, as discussed in earlier sections.
Pairing lifestyle habits with prescription treatments, such as spironolactone, tackles insulin resistance and hormonal imbalances more effectively than either method alone. Additionally, prioritizing stress management and ensuring quality sleep can further support hormonal stability, amplifying the benefits of both approaches.
Comparing Different Treatment Strategies
To provide a clearer understanding of these approaches, the table below compares lifestyle changes and medical treatments. While each has its strengths, combining them often delivers the most effective symptom relief.
| Aspect | Lifestyle Changes | Medical Treatments |
|---|---|---|
| Effectiveness | Addresses root causes like insulin resistance; even small weight loss (5%) can improve PCOS symptoms | Targets specific symptoms; for instance, medications like spironolactone reduce unwanted hair growth |
| Timeline | Gradual progress with lasting benefits | Offers faster symptom relief under medical supervision |
| Accessibility | Requires personal effort and habit changes | Requires medical consultation; telehealth options, like Oana Health, simplify access |
| Cost | Variable costs (e.g., food and fitness) but generally more affordable over time | Medication costs range from $14–$69 per month through Oana Health |
| Side Effects | Low risk, though consistency is key | May involve side effects and requires ongoing monitoring |
| Long-term Benefits | Improves overall health, lowers diabetes risk, and may enhance fertility | Manages symptoms effectively, though continuous use might be needed |
| Sustainability | Easier to maintain as habits solidify | Relies on consistent adherence; telehealth platforms simplify prescription management |
For example, a well-rounded plan could include spironolactone to manage unwanted hair growth, combined with a balanced diet and regular exercise to promote long-term hormonal health. Research suggests that lifestyle changes, such as improved nutrition and physical activity, can sometimes outperform relying solely on medications for managing PCOS symptoms.
Key Takeaways
Managing hirsutism and PCOS involves a well-rounded approach that blends lifestyle changes with medical care. Research shows that even a modest 5% weight loss can significantly ease PCOS symptoms.
A strong foundation for managing PCOS starts with lifestyle adjustments. A diet rich in whole, unprocessed foods and low in refined sugars can improve insulin sensitivity and help regulate hormones. Dietary patterns like the Mediterranean or DASH diets are particularly effective in addressing insulin resistance, which affects 50% to 75% of individuals with PCOS.
Regular physical activity is another key factor. Engaging in at least 120 minutes of vigorous exercise per week - combining both cardio and resistance training - can enhance insulin sensitivity and reduce testosterone levels. Activities like yoga, Pilates, or tai chi also provide stress relief, which is especially helpful for managing PCOS-related challenges.
Equally important are sleep quality and stress management. Many women with PCOS struggle with emotional well-being and sleep disturbances, making these areas crucial to address.
Medical support plays a vital role in optimizing PCOS management. Early diagnosis and treatment are critical, as delays can make conditions like hirsutism harder to control and may lead to more serious health issues over time. Telehealth platforms such as Oana Health offer accessible, personalized treatments for unwanted hair growth, providing an additional layer of support.
If left unmanaged, PCOS can lead to serious complications - more than 50% of women with PCOS are at risk of developing type 2 diabetes by age 40. However, combining lifestyle changes with medical treatment has been shown to improve key health markers, including weight, BMI, testosterone levels, and hirsutism scores. By integrating these strategies, you can take meaningful steps toward better hormonal balance and long-term health.
FAQs
Can losing weight help reduce PCOS and hirsutism symptoms?
Losing weight can play a significant role in improving symptoms of PCOS, especially for those who are overweight. Even shedding just 5% of your body weight can have noticeable benefits, such as reducing androgen levels, regulating menstrual cycles, and improving insulin sensitivity.
While weight loss alone may not entirely eliminate symptoms like unwanted hair growth, it’s a crucial step in managing PCOS effectively. Pairing weight management with other healthy habits - like regular exercise and stress reduction - can lead to better results and boost overall well-being.
What types of exercise are best for managing PCOS symptoms?
To manage PCOS symptoms effectively, a combination of aerobic exercise and strength training works wonders. Activities like brisk walking, jogging, cycling, or swimming - done at a moderate intensity - can boost insulin sensitivity, aid in weight management, and target abdominal fat.
Adding resistance training to the mix, such as squats, lunges, deadlifts, or using resistance bands, can further support hormone regulation and improve metabolic health. Experts suggest aiming for 150–300 minutes of moderate-intensity aerobic exercise per week or 75–150 minutes of vigorous activity, along with strength training at least twice weekly.
Sticking to a regular exercise routine can make a noticeable difference in managing PCOS symptoms, including unwanted hair growth, weight gain, and fatigue, while also enhancing overall well-being.
How does telehealth make it easier for women with PCOS to manage hirsutism?
Telehealth provides a convenient solution for women with PCOS to manage hirsutism without the hassle of in-person visits. From the comfort of home, patients can connect with licensed specialists, receive customized treatment plans, and even have their prescriptions delivered directly to their doorstep.
This method saves both time and travel expenses while promoting consistent care through remote monitoring and follow-ups. By making expert advice and tailored treatments more accessible, telehealth empowers women across the U.S. to take control of their symptoms and enhance their daily lives.
