Eat regular meals with enough protein, fiber, and healthy fats
Include plenty of vegetables, fruits, legumes, nuts, and seeds
Reduce ultra-processed foods, excess sugar, and trans fats
Maintain a healthy body weight for your body and goals
Exercise regularly with a mix of strength training and moderate cardio
Avoid overtraining and allow time for recovery
Sleep 7 to 9 hours consistently
Keep a regular sleep and wake schedule
Manage stress with relaxation, breathing, meditation, or yoga
Limit alcohol intake
Avoid smoking and nicotine
Stay hydrated
Track menstrual cycles and symptoms
Address iron, vitamin D, B12, magnesium, and omega-3 deficiencies if present
Get enough calcium and vitamin D for bone health
Limit caffeine if it worsens symptoms
Reduce exposure to endocrine-disrupting chemicals when possible
Use gentle personal care products and avoid unnecessary hormone-like products
Treat underlying conditions such as PCOS, thyroid disorders, endometriosis, or insulin resistance
Seek medical advice for irregular periods, severe PMS, heavy bleeding, acne, hair loss, or fertility concerns
Follow prescribed treatments exactly as directed by a healthcare professional