Maintain a healthy body weight
Exercise regularly (mix of aerobic and strength training)
Eat a balanced diet rich in fruits, vegetables, legumes, whole grains, and healthy fats
Include phytoestrogen-rich foods: soy (tofu, tempeh, edamame), flaxseed/ground flax, sesame, chickpeas, lentils, berries, and some whole grains
Consider moderate intake of soy foods rather than high-dose supplements
Ensure adequate protein and micronutrients (especially vitamin D, magnesium, and zinc)
Limit alcohol intake
Avoid smoking
Manage stress and prioritize adequate sleep
Review medications with a clinician if they may affect hormone levels
If you have symptoms of low estrogen (e.g., hot flashes, vaginal dryness, irregular periods), see a clinician for evaluation
Ask a clinician about evidence-based options such as hormone therapy (as appropriate)
If using supplements, choose reputable brands and discuss with a clinician first (especially if you have a history of hormone-sensitive cancers, clotting disorders, or are pregnant)