Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder affecting many women, often leading to a variety of distressing symptoms. One such symptom, experienced by nearly three-quarters of women with PCOS, is hirsutism, or excessive hair growth. This condition manifests as the growth of dark, coarse hair on the face and body, particularly in areas like the chin, jawline, upper lip, neck, and cheeks. Fortunately, various natural approaches, incorporating dietary, lifestyle, and supplemental interventions, can effectively minimize further hair growth and reduce the appearance of facial hair.
Understanding Hirsutism
Hirsutism is characterized by the development of thick, dark hair in women in areas where men typically grow hair. This condition is often a result of elevated levels of androgens, hormones produced in the ovaries and adrenal glands. Alternatively, hirsutism can occur if individuals are particularly sensitive to these hormones. Androgens, with testosterone being the most well-known, are responsible for many of the symptoms associated with PCOS, including irregular periods and acne.
When hair follicles are sensitive to hormones, androgens can transform the thin, fine hair (vellus hairs) on the face and body into terminal hairs, which are thicker and more visible.
The Connection Between Insulin, Inflammation, and Hirsutism
To effectively address hirsutism, it is essential to identify and target the underlying causes of high androgen levels. Two key drivers often considered are:
Hyperinsulinemia (High Insulin)
Insulin resistance, a condition affecting 70% of women with PCOS, occurs when the body does not respond properly to insulin, leading to the production of more insulin and higher levels in the blood. Insulin plays a crucial role in increasing androgen secretion in the ovaries of women with PCOS.
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Chronic Low-Grade Inflammation
Women with PCOS often experience chronic low-grade inflammation due to various mechanisms, including gut health. This inflammation can be exacerbated by insulin resistance and high androgen levels, creating a vicious cycle.
PCOS and Facial Hair: What You Need to Know
PCOS presents differently in each individual, meaning not everyone with PCOS will experience excess facial hair. It is estimated that 25-40% of women with PCOS do not have this symptom. Several factors determine whether someone with PCOS will develop hirsutism, including their sensitivity to androgen levels.
Hyperandrogenism (high androgens) is one of the three main criteria for PCOS, alongside irregular periods and cystic ovaries. However, a diagnosis of PCOS does not require all three criteria to be met, meaning that someone can be diagnosed with PCOS without elevated androgens or hirsutism if they meet the other two criteria.
While PCOS is the most common cause of hirsutism, not everyone with excess facial hair has PCOS. In some cases, there may be no obvious cause, while in others, medications or rare conditions like Cushing's Disease may be responsible.
Natural Strategies to Reduce Facial Hair Growth
For many women with PCOS, managing excess facial hair can be a frustrating and relentless task, often leading to ingrown hairs, rashes, and low self-esteem. Fortunately, several natural methods can reduce facial hair growth by addressing the root causes.
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Dietary Changes
Food plays a significant role in managing PCOS and hirsutism. While no single food can "balance your hormones," focusing on an overall healthy diet and lifestyle is crucial. Key dietary aspects that support PCOS symptoms include:
Blood Sugar Balance
Insulin is a primary factor contributing to increased androgen production, a key driver of hirsutism in women with PCOS. Balancing blood sugar levels through diet is essential. Meals should be balanced with the correct ratio of protein, fats, fiber, and complex carbohydrates to help stabilize blood sugar.
Foods with Hormone-Regulating Properties
Certain foods are known for their hormone-regulating properties, which can help lower testosterone levels and reduce facial hair growth:
Spearmint Tea
Early studies suggest that drinking two cups of spearmint tea daily may help reduce androgen levels, potentially reducing excess facial hair growth. More research is needed, but initial data is promising. Studies show that daily consumption of spearmint tea can reduce free testosterone levels by 24-30%, with noticeable improvements starting as early as five days and lasting up to a month.
To prepare, steep one heaped teaspoon of dried spearmint in 8.5 fl oz of boiling water for 5-10 minutes.
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Flaxseeds
Flaxseeds may also help lower testosterone levels.
Essential Vitamins and Minerals
Nutrients like magnesium, zinc, selenium, and vitamins B6, A, and E are vital for hormone regulation. Foods rich in these nutrients include soybeans, whole grains, nuts, seeds, leafy greens, carrots, and sweet potatoes.
Foods to Avoid
Refined sugars, junk food, and processed carbs can disrupt hormone balance. Trans fats, often found in processed foods, can also interfere with hormone regulation.
Supplements
Carefully selected, targeted supplements can be a valuable tool in reducing excess facial hair. Some supplements that may help with hirsutism include:
Zinc
Some evidence suggests that zinc supplementation can decrease androgens and insulin in women with PCOS, helping to reduce hirsutism symptoms.
Reishi Mushroom
This medicinal mushroom not only helps the body cope with stress but has also been shown to have anti-androgen benefits by reducing the conversion of testosterone into the more potent androgen DHT.
Magnesium
Lower levels of magnesium are associated with higher insulin and testosterone levels in women with PCOS, and supplementation can improve these markers.
Omega-3 Fatty Acids
Omega-3 fatty acids, primarily found in oily fish, may help reduce testosterone levels.
Identifying the specific supplements needed depends on various factors, including medical history and current medications.
Other supplements
- Ovasitol: A combination of myo- and d-chiro-inositol in the ideal 40:1 ratio.
- Berberine Advanced: A natural compound that activates AMPK, a key enzyme for metabolic health.
- Vitamin D: Vitamin D deficiency is common in women with PCOS and has been linked to higher androgen levels.
Lifestyle Changes
Lifestyle changes can significantly impact hormone balance and reduce facial hair growth.
Stress Management
Stress can disrupt hormone balance, worsening facial hair growth. Prolonged stress increases catecholamines and androgens. Mindfulness practices like meditation or deep breathing (10-15 minutes daily) can help lower cortisol levels and promote overall well-being. Yoga is another excellent option, combining light exercise with mindfulness.
Weight Management
Losing even 5% of body weight can significantly lower androgen levels and reduce excessive hair growth. Obesity increases the risk of hirsutism and exacerbates PCOS symptoms. Sustainable weight management involves dietary adjustments like reducing sugars and refined carbs while increasing protein, vegetables, and healthy fats, combined with regular physical activity (at least 150 minutes per week).
Sleep
Poor sleep can increase cortisol (your stress hormone), which can throw your other hormones off balance, especially insulin and testosterone. During deep sleep, your body works to repair cells, reset your stress response, and balance key hormones like melatonin and insulin-all of which impact androgen levels.
Exercise
Moderate exercise helps improve insulin sensitivity, reduce inflammation, and support hormonal balance. Even 30 minutes a day, 4-5 times a week, can make a noticeable difference over time. Slow-weighted workouts are particularly beneficial for managing hirsutism with PCOS, as they help build lean muscle and improve insulin sensitivity, naturally reducing testosterone levels.
Avoiding Endocrine Disruptors
Cutting out common endocrine disruptors like BPA, phthalates, and parabens is a gentle but powerful way to support your hormones. Over time, these compounds can mimic or interfere with your natural hormones, contributing to the hormonal imbalance behind PCOS and hirsutism.
Additional Therapies
- Cold Exposure: Regular cold exposure, like cold showers or short ice baths, may help reduce inflammation and improve insulin sensitivity.
- Castor Oil Packs: Applying castor oil packs to the lower abdomen can improve circulation, support liver detox, and reduce pelvic inflammation.
Topical and Immediate Hair Removal Methods
While addressing hormonal imbalances through diet and lifestyle changes takes time, several at-home methods can help manage facial hair immediately. Before starting any hair removal method, prepare your skin properly.
Shaving
This is an inexpensive, easy-to-use, and pain-free method for hair removal on both the face and body. It is advised to lubricate the skin with shaving gel, shaving foam, soap, or shower gel before shaving to achieve better results. Using a lubricant while shaving, especially one that has natural anti-inflammatory ingredients such as aloe vera, can reduce the risk of razor bumps, nicks, and cuts.
Depilatory Creams
These creams can remove facial hair without causing any pain. They contain chemicals that break down keratin bonds of the hair, making the hair so weak that it can be wiped or rinsed off. There are gentler formulations specifically available for sensitive areas such as the face. Those with sensitive skin may develop redness or allergic reactions after using this hair removal technique.
Waxing
Results last 3-4 weeks. Ensure that the wax is not too hot before applying it on the skin to prevent skin burns. Waxing should not be done on the face if you are on certain medications such as tretinoin, isotretinoin (current use or used within the past 6 months) and antibiotics. Warm, melted wax is applied to the skin in strips and pulled off in the opposite direction of the hair growth. With regular waxing, the new hair that grows out would become weaker over time.
Threading
Threading is ideal to remove hair from small areas such as the face-whether the upper lip or the eyebrows. It removes the hair by the root and is very precise, hence ideal to shape the eyebrows. The process is fairly quick; it involves using a cotton thread to pluck out several hairs at once.
Sugaring
Sugaring is an ancient technique of hair removal that has now regained popularity. You can use a simple recipe of sugar, lemon juice, and water to create a paste. The paste is applied over the skin and then pulled off in the opposite direction of hair growth. Like waxing, the hair is pulled off from the roots, results last 3-4 weeks, and the hair has to regrow to at least a quarter of an inch before sugaring can be repeated. Sugaring is less painful and damaging to the skin compared with waxing.
Dermaplaning
Dermaplaning not only removes hair but also gets rid of dead skin cells, leaving your face smooth and refreshed.
Electric Trimmers
Electric trimmers provide a painless way to manage hair without removing it entirely.
Hair Removal Creams
Hair removal creams are another simple and gentle choice. However, these creams aren’t suitable for everyone - avoid them if you have conditions like eczema, psoriasis, or rosacea.
Aftercare
After hair removal, proper aftercare is key. Use an ice pack if needed, avoid direct sun exposure, and apply a light moisturizer to soothe your skin.
Natural Hair Removal Masks
Certain homemade hair removal masks may help remove unwanted facial hair. You can make one by mixing together two to three teaspoons of sugar, an egg and a spoonful of cornstarch. Apply the mixture to your face for 15 to 20 minutes and peel it off.
Turmeric is a natural spice that is believed to have hair removal properties. It contains natural chemicals that may be able to slow or stop hair growth by weakening the hair roots. Turmeric is safe for most people; it also reduces pigmentation and inflammation and has antimicrobial properties.
Gradual, Chemical-Free Approaches
Natural ingredients can work over time to slow hair growth.
Papaya and turmeric make a powerful duo. Papaya contains enzymes like papain, which may help inhibit hair growth, while turmeric’s curcumin reduces inflammation and is thought to weaken hair roots.
Licorice is another natural option that may reduce hair density, thickness, and quantity when applied topically.
It’s important to set realistic expectations with these methods, as natural treatments often need to be applied several times a week for months before you’ll see noticeable results.
Herbal Remedies
Several herbs have shown promise in treating hirsutism due to their anti-androgenic properties. These herbs can be taken orally or applied topically. It is important to consult with a healthcare professional before starting any herbal regimen, especially if you have existing health conditions or are taking prescription medications, as some herbs may interact with medications.
Fennel (Foeniculum vulgare)
Fennel has been traditionally used for various gynecological conditions. Studies have shown that topical fennel gel can reduce hair thickness and slow hair growth. The anti-androgenic effect of fennel may be due to anethole, dianethole, and its polymers, which have estrogenic effects on the body.
Licorice (Glycyrrhiza glabra)
Licorice has anti-androgenic and estrogen-like effects and can regulate ovulation. Studies have shown that licorice can reduce androgen levels by blocking certain enzymes involved in androgen production. Topical licorice gel has also been shown to reduce terminal hair density when used as an adjuvant therapy with laser treatment.
Spearmint (Mentha spicata Labiatae)
Spearmint tea has been shown to reduce free and total testosterone levels and increase LH, FSH, and estradiol. This can lead to a decrease in hair density. The effect of spearmint on hair growth may be due to its ability to increase the metabolism rate of androgens.
Saw Palmetto (Serenoa repens)
Saw palmetto has been used as an alternative treatment for benign prostatic hyperplasia (BPH). Studies have shown that topical saw palmetto extract can decrease the number of excess hairs. Saw palmetto has an anti-androgenic effect, inhibiting 5α-reductase.