Prioritize 7–9 hours of sleep each night
Keep a consistent sleep and wake schedule
Eat regular meals with protein, fiber, and healthy fats
Reduce added sugar and refined carbohydrates
Stay hydrated throughout the day
Include strength training and light cardio
Manage stress with deep breathing or meditation
Avoid overtraining and allow recovery time
Limit alcohol and caffeine, especially later in the day
Get morning sunlight exposure
Eat enough calories to avoid underfueling
Include omega-3-rich foods like salmon, chia, or flax
Support gut health with vegetables and fermented foods
Reduce exposure to endocrine-disrupting chemicals
Track symptoms and patterns daily
Consult a healthcare professional if symptoms persist