Get enough sleep consistently
Exercise regularly, including strength training
Maintain a healthy body weight
Eat enough calories and protein
Include healthy fats in the diet
Reduce chronic stress
Limit excessive alcohol intake
Avoid smoking and nicotine
Treat underlying thyroid disorders
Treat insulin resistance and diabetes
Address polycystic ovary syndrome if present
Correct vitamin D deficiency if present
Correct iron deficiency if present
Correct zinc deficiency if present
Review medications that may lower hormones
Manage excessive exercise or overtraining
Seek medical evaluation for menstrual irregularities
Discuss hormone therapy with a healthcare professional if needed