The Ultimate Nutrition Guide For Hirsutism: Cure It Naturally
Have you heard the popular saying that states “we are what we eat”? To reduce the high androgen levels in the blood that develop hirsutism, you have to apply this saying to your treatment. Your goal must be to learn to choose which are the best foods for hirsutism improvement, which will help you to accomplish your desire of stopping hair growth.
Most women have thin, almost invisible hair on the face, including the upper lip and chin. However, when it is darker and thicker than usual in body areas where hair is normally minimal or even absent, hair growth is deviated from normality and your doctor may diagnose you hirsutism.
Hirsutism defined as the appearing of excessive coarse terminal hair growing in women following a male like-pattern, whereby it shows in body areas where men typically grow hair, like the face, chest, abdomen and back.
The amount of body hair you have is mainly determined by your genetic composition. However, in hirsutism that is not the case, since it is a medical condition where a hormonal imbalance occur, which develops a situation that can be an emotional burden for you, harming your self-esteem and your body image.
Because of all these embarrassing feelings, many women try desperately different hair removal techniques and medical therapies that physicians recommend, like taking oral birth control pills and antiandrogens such as spironolactone.
Nevertheless, a combination of approaches is the best way to treat hirsutism and lifestyle habits have a big impact on this. You can control hirsutism from a medical perspective, but diet is crucial when your goal is to manage all aspects from this condition. Here you are going to learn everything you need to know about how to follow an adequate hirsutism diet correctly!
How Are Hirsutism And Hormones Related?
Hirsutism is the result of an underlying hormone imbalance, where androgenic hormones are found at higher levels than what it is expected. Usually, this is caused due to an increase of the androgen production by the ovaries or adrenal glands, commonly appearing the ovaries as the main culprits since they are the greatest source of these hormones in women.
Androgens are a group of male sex hormones, comprised of testosterone and androstenedione, with essential actions for the body both in men and women. Normally, they are produced in very low levels in women with the purpose of being turned later in the most important female hormones, called estrogens, whereby they act as precursors.
However, when androgens circulate through the body at higher levels than what they should, as a cause for endocrine disorders such as polycystic ovarian syndrome, hyperandrogenism is developed and a number of virilizing effects occur in women, including hirsutism.
Both men and women have the same distribution and density of hair follicles, however, not all of them respond the same to the presence of androgens, and not all of them are sensitive to the action of testosterone, only the ones located in the areas that are responsible for developing masculine characteristics such as facial hair and coarse terminal body hair.
When your androgen levels circulate within a normal range, the hair from most parts of your body is very pale, thin and faintly visible, since the effects of estrogens prevail in the hormone balance from your body, but when male hormones increase their production and reach high levels, a new stimulation starts to develop the growth of darker and thicker hair, making it more obvious — and more uncomfortable for you.
Your Diet Affects Your Hormones
Hormones are tiny substances produced inside your body with more responsibilities in the functions of your organism than what you might think. They are your body’s chemical messengers, playing a key role in sending and receiving of different types of information about almost all the physiological process that occur inside it, including the metabolism, nervous system, reproductive function and even your immunological system.
Imbalances in hormones can be caused by many circumstances. There are studies that have proven the connection between what you eat and your hormonal regulation, which can be affected in positive or negative ways.
Food can affect the release and production of hormones due to direct actions developed in the digestive tract, provoking nervous stimulations that can cause changes in the blood hormone levels that circulate throughout the body. These events apply to every single hormone produced in your body, including androgens.
Science has shown that a healthy gut is equivalent to have a proper regulation within the hormonal balance, because your digestive system interacts in a complex cascade of effects that determine how your hormones are produced and used through your body.
Eating in an intelligent way will help you to have a healthy digestive function, with good bacteria and absence of inflammation, which is the reason to why certain foods can restore or harm off your hormonal balance.
Some people might have a busy and stressful life, while some others just do not know how to eat correctly. When you carry a poor diet with lack of proper nutrients for a long time, there is no wonder that you have more chances to develop an endocrine disorder.
Remember that the source of nutrients that your body use as precursors to synthesize hormones is obtained from your diet. For example, some reproductive hormones such as the androgens, derive from cholesterol which is a fat-like substance stored inside your liver. However, when this storage gets empty, then your body needs to obtain it from the outside — the food.
Does this mean that if you eat lots of cholesterol-rich foods your body will produce elevated amounts of androgens? Not exactly, because hyperandrogenism is developed because of many conditions characterized for having a mutation in the pathway of the androgens’ production, where some co factors necessary for the production of these hormones, are not functioning well, causing an overproduction.
A proper nutrition for hirsutism not only should regulate the excessive consumption of bad sources of cholesterol, it also needs to follow some other rules in the food choices, because this endocrine disorder involves more than just an imbalance of the androgens’ levels — there are other hormones linked to it which have their own precursors derived from food, and you need to be aware of them too.
Insulin and Hirsutism: What’s The Connection?
Now you already know that hirsutism is an endocrine disorder that involves elevated circulating levels of androgens, which are the main reason of the unwanted facial hair growth.
The biggest problem about this, resides in the fact that hormones work together to keep your body’s functions stable. When one hormone is affected, the whole endocrine system suffers and hormonal imbalances begin to develop.
In this case, insulin is extremely tied with the endocrine disorder of hirsutism. In fact, insulin resistance is part of the root that make up the physiological imbalances and symptoms that develop on hirsute women.
A lifestyle that includes a healthy nutrition is crucial to manage the troublesome clinical signs provoked by this hormonal imbalance. Before starting a proper hirsutism diet, you need to know the hormonal cascade related with insulin that goes with this medical condition. Firstly, you need to understand the basics:
1. What is insulin?
Insulin is a hormone made inside your body by an organ called the pancreas. When you eat, the carbohydrates consumed are broken down during the digestion process into a simple structure named glucose, which is commonly known as sugar. Insulin allows the blood sugar to enter inside the cells from all around the body, to be used as an immediate source of energy.
If there is not enough production of insulin in the body, this action will not be developed and blood sugar levels will become higher. The same occurs when the body can not properly receive the stimulation from insulin, which provokes the cells to not allow their entry. This is what happens in hirsutism and is known as insulin resistance.
2. Understanding insulin resistance
Under normal conditions, when glucose blood levels spike up the pancreas works increasing the production of insulin, stimulating a number of tissues with greater emphasis on the liver and muscles, to take up the glucose from the blood and turn it into energy for vital metabolic functions. When there is a normal insulin sensibility, these events cause sugar and insulin to fall down after eating, and keep them both at normal ranges.
When a resistance occurs, the cells do not properly get the message that insulin is trying to send them. The body do not understand what is happening and increases the release of insulin in a desperate attempt to get the sugar to penetrate through the cells.
At some point the resistance maximum level is exceeded and finally insulin gets to do its main function, however, even if the blood sugar manages to reduce its levels, the process ends with elevated amounts of insulin circulating throughout the body, that are not adequately lowered down. Insulin excess in the bloodstream is toxic for the body because it triggers a fat storage from the glucose left in the blood.
3. The relationship between hirsutism and insulin resistance
Years ago scientists focused to study the association that some women had, between particular virilization symptoms such as facial hair, and a disorder of carbohydrate metabolism where some developed diabetes and other had high levels of insulin due to resistance from the body’s cells to this hormone.
Several studies have confirmed an association between this hyperinsulinemia in the blood and a higher production of androgens. Insulin have been proved to stimulate ovarian production of reproductive hormones, including androgens. Although these actions have been observed at normal concentrations too, most actions have occurred at insulin concentrations above the normal limit.
Insulin receptors are scattered all over the body, including the ovaries. In normal circumstances, it does not play an important role over the regulation of the production of androgens. But, the sensibility of these ovarian receptors are stimulated and increased when the number of molecules of insulin that binds with them are higher than usual — which happens when hyperinsulinemia occurs due to insulin resistance.
In simpler words: androgens circulating levels work simultaneously with your insulin levels. If insulin rise up, so too does androgens and testosterone. Furthermore, to make things worse, researches have also confirmed that androgens’ exposure contribute to insulin resistance in hirsute women, as they decrease the proper functionality of insulin receptors.
So, this makes a vicious cycle where hyperandrogenism and hyperinsulinemia are extremely linked between each other, and the alteration of one of them cause direct effects on the another. But do not feel disappointed, there is a solution: if you control your insulin levels with a proper diet, you will keep it at normal ranges and your androgens will not suffer a rise up due to insulin’s effects.
How The Right Hirsutism Diet Plan Can Improve Your Androgen Levels
Hirsutism is best managed when you understand that the hidden problem is insulin resistance, which can be controlled with intelligent eating choices.
Remember that carbohydrates are the main character that tend to raise insulin levels in your blood. A diet with increased amounts of refined carbohydrates, which are the worst carbs you can eat, leads to an excessive insulin release which in turn will stimulate the androgen production that contributes to develop hirsutism.
However, there are a number of ways your diet can improve your excessive and unwanted hair growth, and they are not limited only to the carbs-consumption: many options are known as the hirsutism best food because they work improving the insulin sensibility and lowering down the androgens’ production by complex pathways that are not fully understood, but studies have proven their effectiveness.
So, you understand how important is to change your diet is as soon as you are diagnosed with hirsutism, but unfortunately almost any doctor talks about this with their patients, and they tend to prescribe the medications first. You may see some improvements in your symptoms, but the biggest changes will be reached when lifestyle changes are added to the treatment.
Now that you are totally convinced about the power of a good nutrition in managing your hirsutism, you must be wondering how this diet looks like and what you should be eating. Stay here, because in the following paragraphs you will learn everything you need to know.
Intelligent Hirsutism Nutrition: Start Following These Basics
It does not matter if you are relatively slim and your hirsutism express itself as a lean type, or if you gain weight easily and this condition is expressed in the more classical way where trying to lose a few pounds it’s a nightmare, biochemical responses implied on hirsutism are the same for anyone and what you eat plays a crucial role in those troublesome and awful symptoms you have to deal with every day.
While following the next principles you will be able to beat hirsutism and get rid of the unwanted hair from your face, chest or even back. However, as you already learned the main mechanisms implied on this hormonal imbalance, the tips outlined below will make more sense, and not just a list you have to memorize without understanding the reason of why that recommendation is listed here.
Making dietary changes are not fun since you are already used to eat in a certain way. When we do not have the healthiest eating habits, it is harder since processed and sugary foods are incredible addictive, and cutting down them can be a detox process that will make you feel anxious the first days.
But you are not committing to do this only for a bikini body, because by now you understand that your unhealthy dietary habits are one of the main reasons behind of your hirsutism and knowing this will make a lot easier to get motivated to change the way you eat. Get ready to change your life.
- Cut down on calories
Although what you eat matter a lot, the size portions do it too. An excess of energy intake can develop an excess of body weight gain since there is a lot of calories you will be taking that are not going to be burned later.
Researchers have found a connection between overweight and hirsutism manifestations, concluding there is a possibility that excess body fat mass may rise up androgens through alterations in some intermediate processes contained in the whole estrogens’ metabolism, that could lead to a higher production of testosterone.
To lose or control your weight gain, you have to create a calorie deficit either from reducing your intake of foods that are plenty-caloric or by increasing the amount of physical activity you do. Either of these options will push your body to take the needed energy for functioning from other sources such as the fat stored within your body, whilst you lose some pounds in the process.
To reduce in a safe and healthy way about 1 pound (0.45 kg) of fat per week, health professionals recommend creating a calorie deficit of 500 calories per day, which sums up total calorie deficit of 3500 calories per week.
This will take you on a successful weight loss journey, since you will maintain the amount of calories your body needs to properly function, keeping a number of involuntary actions such as breathing, regulating body temperature or even the digestion process, while cutting down the rest of the calories taken that are destined to increase the fat storage around your body.
If you overpass the maximum level allowed of burned calories, you will compromise the vital body functions that need to use energy to develop, which can be fatal and counterproductive to your health. Also, your body will enter into a survival mode where it does not understand that you are dieting and it believes you are lost in the middle of a desert without nothing to eat (maybe not that extreme situation, but something similar).
This cause a reduction of the activity of the fat-burning substances around your body, in a desperate attempt of your body to survive without running out of energy storage. Obviously, this will prevent you from losing weight since your body’s fat will not go away, and could set the beginning to the development of metabolic disorders.
- Focus in low-glycemic foods
The glycemic index refers to an assigned number that states how much a carbohydrate can affect your blood sugar levels according to how fast it is absorbed. Have in clear that two different foods can contain the same amount of carbohydrates and still have variations in their glycemic index numbers.
The smallest the number is, the less it will cause an impact in your glucose levels, and therefore an exaggerated insulin release will not be developed, whilst high glycemic index foods will quickly broken down into glucose and cause increases to the sugar blood levels.
Because of this, foods with a low glycemic index are the preferred choice for a hirsutism diet, even some from the medium rate can be picked if you moderate their consumption. Try to mostly base your diet on the following low glycemic choices:
1. Whole grain breads.
2. Brown rice.
3. Grains, such as quinoa, lentils or black beans.
4. Green vegetables.
5. Low sugar fruits like apples, strawberries, kiwi or pears.
For a balanced diet, swap between these alternatives and you will also prevent from getting bored with eating the same every day. There are several options you can choose from, pick them wisely.
- Be aware of fats but don’t turn them your enemy
An elevated intake of dietary fats can lead to weight gain and obesity, which are conditions whose association with hirsutism has been widely described.
Fats contain more than a twice of calories per grams as what proteins and carbohydrates have. In fact, a gram of fats has 9 calories while a gram of carbohydrates or proteins have both 4 calories. This mean you need to control very well the portion size of fats consumed, since it is very easy to exceed the amount of calories recommended for the day with them.
However, they are not your enemy and you should not completely remove them from your daily intake. One of the most important elements necessary for the development of vital functions from the body, are called essential fatty acids, which are found in nuts, seeds, peanuts or almonds. These fats can not be synthesizedsynthesized from the scratch inside your body, and the only way to get them is through diet.
Also, a number of studies have proven that saturated fats, such as fatty meats, pork or dairy foods, significantly worsens insulin resistance on hirsute women, while monounsaturated and polyunsaturated fats like avocado, extra virgin olive oil or nuts and seeds are can improve insulin resistance associated to hirsutism, as they modify the composition of cells membrane and therefore their response to insulin stimulus.
- Eat enough amounts of protein
Proteins are one of the foods that make you feel fuller longer, as it takes longer than carbohydrates or fats to digest, so you will not be hungry fast. In addition, insulin plays a role in craving sweets too, and protein is a type of nutrient that do not develop the release of insulin, since it does not rise up glucose blood levels.
So, to go through this journey easier, try to add sufficient sources of protein to your diet, since the anxiety that comes with hunger will not control your mood. Nevertheless, everything in excess is bad for you, so stick to the dietary reference intake that states you should eat 0.36 grams per pound. More than this would be counterproductive and even could cause a kidney failure in the long term.
Hirsutism Best Foods: What Should You Eat?
Ready to know which foods are the best to reduce the growth of hair all over your body? Then you need to eat a lot more of:
1. Fatty fish
Fatty fish that are high in omega-3 are one of the best sources that come from seafood that will help you fight excessive hairiness. Options like tuna, salmon, atlantic herring, anchovies and even sardines, are incredible good sources of fats and proteins without any carbs, so it’s a good idea to add more of them in your diet.
2. Dark red fruits
Berries, red grapes, strawberries and cherries are the fruits with the highest antioxidants levels, which are great for fighting hirsutism and you can not deny they are delicious. Add them to oatmeal, salads or prepare a delicious smoothie. However, take in count they contain carbohydrates and you should limit your intake of them to 1 cup per day.
3. Healthful spices
Cinnamon is a spice that have been associated with regulation of blood sugar levels and increasing the body’s sensitivity to insulin, therefore causing a reduction of the insulin resistance that follows hirsutism. Keep it to 1/4 to 1/2 teaspoon of this sweet but pungent spice a day.
Also, turmeric is a yellow indian spice that holds lots of benefits. Its active compound, called curcumin, has shown to cause decreases of the glucose levels in the blood, something that will regulate your insulin fluctuations and due to this the androgen secretion will be diminished.
4. Dark chocolate in moderation
Probably, you though this diet will have you to stay away from sweets. You will be pleased to know that dark chocolate can be introduced into your diet because it has many health benefits that will help you control hair growth.
There is a study that found regularly eating of dark chocolate decreases insulin resistance, thereby high insulin levels will not be a constant problem. Now, not all these dark chocolates are your best options, you have to choose the most ideal which must be unsweetened and have 70% or higher total cocoa content. The higher percentage the dark chocolate is, the more benefits it will bring to you.
5. Different types of vegetables
A high intake of colorful vegetables will provide you with an excellent source of vitamins, minerals and antioxidants. Also, they are full of fiber which an important component that maintains glucose regulation and helps you to feel full for longer periods of time, since it digest slowly.
Don’t be shy and get crazy with all the options you can take: broccoli, spinach, tomatoes, asparagus, carrots, lettuces and every kind of vegetable that comes to your mind!
6. Green tea
Unsweetened green tea is a zero-carb and calorie beverage, considered nowadays one of the healthiest drinks you can have. It contains some powerful antioxidants called polyphenols, which have many health benefits for hirsutism as it reduce the presence of androgens and testosterone, preventing from acting on hair follicles around your body.
What Foods Should You Limit Or Avoid?
While some foods options are excellent fuel to help you fight hirsutism, there are others that will not have the same effect. You should limit, or even better completely avoid the following foods listed:
1. Refined carbohydrates
There are different kinds of carbs, and the refined ones are your gate to develop spikes in your insulin levels in the blood, and therefore make you hairy. Their glycemic index is so high that your blood sugar will immediately increase.
Some of the most common examples of this category includes white bread, pasta, cereals, white rice and white potatoes. These foods are like pseudo-sugars since they act causing the same effects on your glucose and insulin levels, so stay away from them to regain control of your androgens.
2. Sugary beverages and foods
Number one of the lists of foods to avoid to fight hirsutism is everything related with sugar. This is an addictive ingredient that may seem very hard to let go, since the happy emotional response that comes with eating sweet foods makes you desire to have more and more. But when it comes to treating hyperandrogenism, then you need to avoid anything that causes insulin to spike up.
As it may seem inoffensive, dairy products are counterproductive for hirsute women. Dairy contains a chemical known as Insulin-Growth Factor 1 (IGF-1) which mimics insulin’s actions in the body, including the release of testosterone from your ovaries.
Milk, yogurt, butter or cheese need to be avoided, even if they are lactose free. You can supplement with calcium and vitamin D as an alternative to dairy to keep your bones strong and healthy.
4. Processed foods
A processed food is basically any food that has been altered in some step during its preparation process. Examples of them includes meat products such as bacon or ham, savorysavory snacks, breakfast cereals, fruits canned and even pre-chopped vegetables.
They are convenient to save time, however this convenience can cost high since they hide large amounts of sugar, fats, carbs and chemicals that are hard to read. The best hirsutism nutrition includes simple and fresh foods, and that’s what you should stick with to fight unwanted hair growth around your body.
Caffeine in coffee cause an increase of stress hormones, such as cortisol, which in turn high up the release of insulin to your blood. Also, regularly consumption decreases your insulin sensitivity, which worsens your hirsutism.
If you are a coffee lover, then thinking about quitting it must be like impossible, but remember all the benefits these dietary changes will bring to you and how please will you feel at the end when you notice an improvement in your hairiness. Give a try to other alternatives such as green tea or turmeric spiced lattes, and switch your drinking coffee habit to better options.
There are some natural proven supplements that work reducing androgens levels or blocking their effects. Take in count supplements are not a stand-alone treatment for hirsutism, you have to combine them with proper nutrition to cause a high impact, but they can help to boost the efficacy of the dietary changes you are making.
Here is the list of the 7 most proven nutritional supplements you can try:
NAC has been known in Europe for several years as an immune boosting supplement, but nowadays is emerging as an efficient option treatment for women with hirsutism to improve their testosterone levels through reducing insulin resistance. Researchers found an improvement with 1.2g-1.8g each day.
Inositol is a vitamin-like compound that plays a key role in your cells function. It can be synthesized by your body, but the biggest source of it comes from the foods you eat or nutritional supplements.
Hirsute women experience some fails on many cellular functions due to hormonal imbalance. This develops insulin deregulation that is a trigger to eventually develop hyperandrogenism, and cause hair growth around undesired body areas.
Researchers have found a positive impact of taking inositol for this faulty cell functioning. There is one study where taking 4g of inositol per day, resulted in a substantial improvement of hirsutism.
- Vitamin D
Evidence has proven that many hirsute women have deficient levels of vitamin D, which is extremely important since this lack of vitamin has been connected with insulin resistance, high androgen levels and obesity.
Some studies suggest that proper supplementing with vitamin D can combat these side effects produced by its deficiency, and thereby hirsutism symptoms would suffer an improvement.
Healthcare professionals recommend taking 5000 IU per day, at any time of the day, it does not matter if you take it with meals or not.
- Fish oil
Fish oil is a concentrated supplement made by omega-3 fatty acids contained mostly in seafood and many fishes. Like it was mentioned before, fats are an important weapon to combat hirsutism when used wisely, so it is important to include fish oil into your hirsutism friendly diet.
If you are vegan or you do not eat too much seafood, then you may be lacking from this important nutrient. Supplement with 2g per day and you will nourish your body with this healthy fat.
- Vitamin B12
There are certain vitamins that in many common situations lack from your diet and it is required to take supplements of them. One of these characters is vitamin B12.
The deficiency if this vitamin trigger a disturbed carbohydrate metabolism, which cause hormonal imbalances where insulin and therefore testosterone, are included. In fact, the most popular medical treatments for hirsutism, such as oral contraceptives or metformin, have been associated to develop a B12 deficiency. So, it is more important for you to supplement it if you are undergoing these treatments.
Recommendations from professionals suggest supplementing with 1000 micrograms daily for three days to start, then each week for a month to end with one monthly inject indefinitely.
One of the micro nutrients characterized for being essential for survival, zinc improves ovarian function which cause a decrease of the testosterone production whilst it rises up the release of estrogen and progesterone, female sex hormones that work blocking androgens effects. Recommended dose is about 30-50 mg taken in the night, after eating dinner.
Health Benefits Of Juicing For Hirsutism: Choose The Best Ingredients
Maybe you have heard about green juices, since they are a fun, colorful and tasty way to add more vegetables and fruits into your diet. What you do not know for sure, is that these juices can flood your body with micro nutrients, vitamins, antioxidants and minerals that are excellent to manage hirsutism.
Juicing is the name given to the process of extracting juice from fruits and vegetables. The juices lack from fiber since it is removed from the vegetables in the preparation process, thereby your gut has less to process and the nutrients are fully absorbed.
The best fruits and vegetables to balance your hormones
Juices and plant-based nutrients can balance your hormones, however when you suffer from hirsutism you have to select carefully as some fruits and veggies may have more sugar than others, and eating them would be counterproductive since it would trigger an insulin response.
Your juice recipes should contain:
- Veggies: spinach, celery, zucchini, broccoli, collards, cabbage
- Fruits: pear, berries, strawberries, green apple, orange, carrot, red grapes, cherries
- Extra final touch: lemon, mint, ginger root
Take in count that green juices are no substitutes from your meals, because they lack from fats and proteins, so they can’t be a complete food. They are just a complement of your diet that help to nourish your organism with loads of nutrients that are excellent to control hirsutism.
Dietary Strategies You Could Try
An optimal diet for hirsute women is the one that provides enough nutrients and helps to control insulin levels and improve insulin sensitivity, which is essential for the management of high androgen levels.
There are multiple dietary practices that follow a “low-carb” pattern that is beneficial for hirsutism, since it balance the troublesome hormones implied in the condition. However, is not a rule to follow a certain diet to improve your symptoms, some women found themselves being more motivated when they stick to a specific diet plan, since it is viewed like a challenge.
If this is your case and you want to know which are the best dietary strategies to follow, then stay tuned to discover them and select the one that adjusts better to your preferences.
1. Gluten-free diet
This is a diet where protein gluten is excluded from your meals, which can be found in a number of grains such as wheat, barley and rye. It is easy to identify the gluten-free foods since they have a label on them indicating it.
This kind of diet is important to manage the painful symptoms of a celiac disease, and other medical conditions where evidence has proven it has benefits.
Even if there is no scientific literature to support its use, it has been stated that hirsutism is a state of chronic inflammation in the body where insulin resistance is linked with it, and daily consumption of foods with gluten have shown to increase the possibility to worsen that inflammation.
If you suffer from hirsutism, a gluten free diet it is adequate as a short-term elimination just to see how your body reacts to it and if it makes you feel comfortable, because it would improve your symptoms just by the adoption of a diet lower in carbs and processed foods, which is something that comes up with this type of diet. But, the removal of gluten out of a diet has not been specifically studied as a dietary strategy to help hirsute women.
2. What about a ketogenic diet?
This is a low-carb but high-fat diet where due to lack of carbohydrates the body turns fat into ketones, a substance that is a different source of energy that comes from fats. This increase fat burning whilst sugar and insulin levels in the blood are significantly lowered.
Due to current researches, nowadays scientists are learning the benefits that may come from a low-carb eating, like is developed in the ketogenic diet. Combining hirsutism and a ketogenic diet will likely help you to reverse hair growth, since it will keep you from eating foods that triggers insulin release, and therefore your testosterone production will not be as high as usual.
Also, it will help you to lose weight, because your body will use your stored fat as energy, turning it a burning machine. So, improvement of hair growth and a few less pounds, why not to give a try to ketogenic diet?
3. Becoming vegan
Vegan diet has turned very popular these days. Some have decided to go vegan for environmental issues while others merely for health reasons. Veganism includes a way to eat where all the animal products are avoided, including eggs, seafood, dairy and obviously meat, in replacement for a diet based exclusively on plant foods.
The problem when following this diet, is that you need to make sure you are eating enough plant-based proteins every day, since it is very common to not having sufficient amounts of this nutrient when you avoid animal foods, and proteins are extremely important to keep your body functioning.
One of the recommendations always made for hirsutism, is to eat low-glycemic carbs as they will not cause rapid rises of insulin. If you are dealing with hirsutism, a vegan diet would help you to adhere to this low-glycemic diet, with the possibility to eat whole grains, vegetables and fruits.
However, the problem with this diet is that it implies eating lots of carbohydrates in the form of vegetables and fruits, and even if they have not high glycemic numbers, eating large amounts of them will cause a negative impact too, because you will exceed your carbs requirements for the day. So, it is important to be really careful about it.
Extra Ways to Boost Your Hirsutism Dietary Changes
While following some diet tips and strategies will help you to manage hair growth, you will notice more success if you combine your diet with some extra proactive lifestyle changes:
- Exercise more
Exercise is the one of the best choices you can make to help your hirsutism to go away. It helps you to reduce your glucose blood levels, improve insulin sensitivity and promote a healthy lifestyle.
It is recommended you get 30 minutes of exercise daily, at least 5 days per week. Evidence says either aerobic or resistance training are excellent if you want to decrease your androgen levels. Also, a caloric deficit will be easier to reach since you will be burning some extra calories, and losing weight will overcome as a bonus.
- Less stress
When you feel stressed, cortisol is released in response. This hormone provokes your body to release insulin and glucose from the storage around to body, direct to bloodstream, so your cells have enough energy to run away from danger.
Like mostly of the stress you experience is mental, the body does not have the possibility to burn off this off, so glucose keeps flowing through your system stimulating insulin’s rise even more. Therefore, your androgens will increase too.
So, to lower cortisol levels, you’ll need to calm down your mind. Add relaxation techniques to your daily routine, such as meditation or yoga, which will help your stress to banish away, as well as the anxiety that comes along it most of the times.
Summing Everything Up
Treating hirsutism is not a speed race, but a resistance. You will not notice an improvement on your hair growth from one day to another, but you can be totally sure that all the diet tips outlined before, are completely effective and it is worth trying them.
Conventional medical treatments such as metformin and birth control pills, will help of course, and they are scientifically backed up, but a faster and greater improvement will be noticed if you support the treatment with dietary changes. You can do this, the science of your body is on your side and healthy food choices are in your hands!