Why Your Diet and Lifestyle Might Be Making You Hairier Than You'd Like
You’ve either found this site because you’re a current client, or you are experiencing some unexpected hair popping up in places you’d rather it didn’t—like your chin, upper lip, or chest—you might be dealing with something called hirsutism. It’s when women experience excessive hair growth in a male pattern; let me tell you, it’s more common than you might think. But here’s the kicker: your diet, exercise habits, and body mass index (BMI) play a bigger role than you realize. Let’s dive into how these factors are connected and what you can do about it.
Hirsutism: What’s Going On?
First, a quick rundown. Hirsutism is when women grow coarse, (usually) dark hair in areas typically associated with male hair patterns. Think facial hair, chest, abdomen and back. It’s often tied to an excess of androgens (male hormones) or an increased sensitivity to these hormones. Lifestyle factors—like what you eat, how you move, and your body composition—can amplify the issue.
So, how do diet, exercise, and BMI fit into this hairy puzzle? Let’s break it down.
You Are What You Eat (And It Might Show Up on Your Chin)
Your diet isn’t just about fitting into your favorite jeans—it’s a major player in your hormonal balance. Eating processed carbs (think store-bought bread, sugary snacks, and soda) can spike your blood sugar and insulin levels. High insulin levels can signal your ovaries to produce more androgens, which, you guessed it, can lead to more terminal hair growth. This is especially true for women with PCOS, where insulin resistance is already a factor, the key factor.
High insulin levels can contribute to female facial hair growth through the following mechanisms:
Stimulation of Androgen Production: High insulin levels, often seen in insulin resistance, can stimulate the ovaries and adrenal glands to produce more androgens (male hormones like testosterone). Insulin acts on ovarian theca cells, increasing their production of androgens, which can lead to excessive hair growth in androgen-sensitive areas like the face, chin, or upper lip.
Reduced SHBG Levels: Insulin resistance lowers levels of sex hormone-binding globulin (SHBG), a protein that binds to androgens in the blood, keeping them inactive. When SHBG is low, more free testosterone is available to act on hair follicles, promoting coarse, dark hair growth.
Polycystic Ovary Syndrome (PCOS): High insulin is a hallmark of PCOS, a common cause of hirsutism in women. In PCOS, insulin resistance amplifies androgen production and disrupts ovulation, leading to hormonal imbalances that drive facial hair growth.
Direct Effects on Hair Follicles: Insulin and insulin-like growth factor 1 (IGF-1), which is elevated in hyperinsulinemia, can directly stimulate hair follicles, enhancing their sensitivity to androgens and promoting hair growth in unwanted areas.
There’s Hope
On the flip side, a diet rich in whole foods—think veggies, greens, lean proteins, healthy fats like avocado, coconut and low-glycemic whole grains like quinoa—can help stabilize insulin and keep those androgens in check. Some studies even suggest that specific nutrients, like omega-3 fatty acids (found in salmon and walnuts) and zinc (think pumpkin seeds), might reduce androgen levels and slow hair growth over time.
Exercise: Sweat It Out, But Don’t Overdo It
Exercise is a fantastic and necessary way to keep your body and hormones happy, but it’s all about balance. Regular physical activity—think 30-60 minutes of moderate cardio and strength training 3-5 times per week—can improve insulin sensitivity, lower stress hormones like cortisol, and help regulate androgen production. If you’re over 40, weight training is especially important for bone health, preserving muscle mass, boosting metabolism and so much more, but that’s another blog post. 😊
But here’s the catch: over-exercising or diving into super intense workouts (like daily HIIT sessions without enough recovery) can backfire. Excessive exercise can stress your body, ramp up cortisol, and indirectly boost androgen levels, which might make hirsutism worse. So, if you’re pushing yourself to the limit every day and noticing more hair growth, it might be time to dial it back and mix in some restorative activities like stretching or a chill and scenic walk over the Ravenel bridge.
BMI: Why Body Composition Matters
Your BMI, which measures your weight relative to your height, is another piece of the puzzle. A higher BMI—especially in the overweight and obese range—can increase the likelihood of insulin resistance, which, as we’ve covered, can crank up androgen production. Fat tissue itself can also produce androgens, adding fuel to the hirsutism fire.
That said, BMI isn’t the whole story. It doesn’t account for muscle mass or body fat distribution, so it’s worth pairing it with other metrics, like waist circumference, to get a fuller picture. The goal isn’t about chasing a number on the scale but finding a weight that supports your hormonal health.
Putting It All Together: A Holistic Approach
So, how do you tackle hirsutism if you suspect your diet, exercise, or BMI is contributing? It’s all about small, sustainable changes:
Tweak your diet: Focus on whole foods, cut back, or better yet, eliminate refined sugars, and consider working with a nutritionist to create a plan that supports hormone balance.
Check your home: Is your home full of hormone disrupters? Plastics, non-stick cookware, chemicals in personal care products, chems in lawn care, fragrances, just to name a few.
Move your body: Aim for a mix of cardio, strength training, and restorative exercise. Get those 10,000 steps! It’s not just a fad or a saying. There’s a science behind the 10,000 step count, a post-dinner walk is my favorite way to meet my goal.
Monitor your BMI: If your BMI is above the healthy range, gradual weight loss (even 5–10% of your body weight) can make a BIG difference in hormone levels.
Talk to a pro: Hirsutism can have medical causes, so check in with a doctor or endocrinologist.
Bottom Line
While electrolysis can rid you of your unwanted hair permanently, if there is an underlying cause of hirsutism that is not being addressed, unwanted hair growth can be an ongoing issue. Taking a good look at lifestyle choices- diet, exercise, clean living and a healthy BMI will make a real difference, potentially saving you years of frustration with hair growth down the road. You’re not just managing hair growth; you’re investing in your overall health. And who knows? You might just find that these changes make you feel more energized and confident, too.
Sources:
https://pubmed.ncbi.nlm.nih.gov/3392455/
https://www.mountsinai.org/health-library/diseases-conditions/hirsutism
https://drbrighten.com/hirsutism-in-women/
https://www.healwithfood.org/hirsutism/
https://www.healwithfood.org/hirsutism/diet.php
https://pubmed.ncbi.nlm.nih.gov/3396696/