Eat regular meals with enough protein, fiber, and healthy fats
Prioritize sleep and keep a consistent sleep schedule
Exercise regularly, mixing strength training and moderate cardio
Manage stress with relaxation, breathing, meditation, or time outdoors
Maintain a healthy body weight
Limit alcohol
Avoid smoking and recreational drugs
Reduce ultra-processed foods and added sugar
Stay hydrated
Get enough sunlight and consider vitamin D if needed
Include micronutrient-rich foods such as leafy greens, nuts, seeds, eggs, fish, and legumes
Support gut health with fiber-rich foods and fermented foods
Track symptoms and patterns across your cycle or daily routine
See a healthcare professional for persistent symptoms or hormone testing if needed