Eat a balanced diet with enough protein, healthy fats, and fiber
Reduce added sugar and refined carbohydrates
Include omega-3-rich foods such as salmon, sardines, chia seeds, and walnuts
Eat plenty of vegetables, especially leafy greens and cruciferous vegetables
Stay hydrated throughout the day
Get consistent, quality sleep
Maintain a regular sleep and wake schedule
Exercise regularly with a mix of strength training, walking, and moderate cardio
Manage stress with meditation, breathing exercises, yoga, or time in nature
Avoid chronic overtraining and allow time for recovery
Limit alcohol intake
Avoid smoking and recreational drugs
Reduce exposure to endocrine-disrupting chemicals in plastics, pesticides, and fragrances
Use glass or stainless steel containers for food and drinks when possible
Maintain a healthy body weight
Support gut health with fiber-rich foods and fermented foods
Get enough sunlight or vitamin D as needed
Monitor caffeine intake and avoid excess
Keep blood sugar stable by eating regular meals if needed
Address nutrient deficiencies such as iron, magnesium, zinc, and B vitamins
Seek medical evaluation for persistent symptoms or suspected hormone-related conditions