Eat enough calories and avoid chronic undereating
Maintain a healthy body weight
Include healthy fats in your diet
Eat foods containing phytoestrogens, such as soy, flaxseeds, sesame seeds, and legumes
Get regular, moderate exercise
Reduce excessive intense exercise if it is causing low body fat or hormonal disruption
Manage stress with sleep, relaxation, or mindfulness practices
Sleep 7 to 9 hours per night
Limit alcohol intake
Avoid smoking
Treat underlying medical conditions that may affect hormone levels
Review medications that may lower estrogen with a healthcare professional
Consider hormone therapy only under medical supervision
See a healthcare professional for persistent symptoms or suspected hormone imbalance