Eat regular meals with enough protein, fiber, and healthy fats
Prioritize whole foods and limit ultra-processed foods
Reduce added sugar and refined carbohydrates
Get 7 to 9 hours of quality sleep
Keep a consistent sleep and wake schedule
Manage stress with breathing, meditation, prayer, journaling, or time in nature
Exercise regularly with a mix of strength training, walking, and moderate cardio
Avoid overtraining and allow time for recovery
Maintain a healthy body weight for your individual needs
Stay hydrated throughout the day
Limit alcohol intake
Avoid smoking and recreational drugs
Get enough sunlight and maintain healthy vitamin D levels
Include omega-3-rich foods such as fatty fish, chia seeds, and flaxseeds
Eat enough magnesium-rich foods such as leafy greens, nuts, and seeds
Support gut health with fiber-rich foods and fermented foods
Limit exposure to endocrine-disrupting chemicals in plastics, fragrances, and pesticides
Use glass or stainless steel for food and drinks when possible
Choose fragrance-free personal care and cleaning products
Address nutrient deficiencies with guidance from a healthcare professional
Monitor symptoms and seek medical testing if hormone imbalance is suspected