Eat regular meals with enough protein, healthy fats, and fiber
Include plenty of vegetables, fruits, legumes, nuts, and seeds
Reduce ultra-processed foods, added sugar, and refined carbs
Stay hydrated throughout the day
Get consistent, high-quality sleep
Keep a regular sleep and wake schedule
Manage stress with breathing, meditation, prayer, or mindfulness
Exercise regularly with a mix of strength training, walking, and mobility work
Avoid overtraining and allow time for recovery
Maintain a healthy body weight for your individual needs
Limit alcohol intake
Avoid smoking and recreational drugs
Get enough sunlight and maintain healthy vitamin D levels
Support gut health with fiber-rich and fermented foods
Track symptoms and patterns across your cycle or daily routine
Reduce exposure to endocrine disruptors when possible
Use gentle skincare and household products when possible
Prioritize social connection and emotional well-being
Address nutrient deficiencies with food first
Consider magnesium, omega-3s, and B vitamins if appropriate
Seek medical advice if symptoms are severe, persistent, or worsening