Eat regular, balanced meals with enough protein, fiber, and healthy fats
Maintain a consistent sleep schedule
Get 7 to 9 hours of quality sleep nightly
Exercise regularly with a mix of strength training, cardio, and mobility work
Manage stress with relaxation, breathing, meditation, or time outdoors
Keep a healthy body weight
Stay hydrated throughout the day
Limit added sugar and highly processed foods
Avoid excessive alcohol
Do not smoke or use nicotine
Get enough sunlight exposure during the day
Address vitamin and mineral deficiencies
Include omega-3-rich foods in your diet
Support gut health with fiber-rich foods and fermented foods
Reduce exposure to endocrine-disrupting chemicals
Track menstrual cycles or symptoms if relevant
Treat thyroid, blood sugar, or reproductive issues with medical guidance
Review medications with a healthcare professional if hormones seem affected
Seek medical testing if symptoms persist or worsen