Regular health check-ups

Many women experience fatigue, mood swings, low energy, hair loss, and irregular menstrual cycles. These can signal nutrient deficiencies or imbalances. Health check-ups and blood tests help identify issues like low iron, vitamin B12 and D, and thyroid problems. Based on test results, doctors can advise women on suitable dietary and lifestyle adjustments.

Practice yoga

Yoga is a gentle form of exercise that helps women achieve both physical and mental balance. Its movements, combined with deep breathing, can relieve stress, reduce pressure on the spine and muscles, and increase flexibility. Relaxing poses, such as legs-up-the-wall or bridge pose, also help relax the entire body, providing comfort and restoring energy.

Balance hormones

Hormones influence mood, skin, sleep, weight, and fertility. To maintain hormonal balance, women should adopt a scientific lifestyle, including a balanced diet, adequate sleep, regular exercise, and stress management.

A diet that stabilizes blood sugar is also important, as sudden spikes can disrupt insulin and lead to hormonal imbalance. Each meal should combine carbohydrates with protein and healthy fats for more stable absorption. Micronutrients like magnesium, B vitamins, omega-3, and zinc play essential roles in the endocrine system. Prioritize whole, nutrient-rich foods over processed items.

Limit exposure to endocrine-disrupting chemicals found in cosmetics and daily plastic products. Choosing safe, low-chemical products not only protects hormones but also benefits long-term health.

Care for gut health

Poor digestion can cause bloating, affecting mood, sleep, skin, and menstrual cycles. Women should start improving their diet by limiting processed, sugary, and overly salty foods, while increasing fiber and fermented foods.

Chewing food thoroughly reduces the burden on the stomach, supporting effective nutrient absorption. When digestion is stable, hormones are easier to balance, and mental well-being improves. Most serotonin, the "feel-good" hormone, is produced in the gut.

Adjust circadian rhythm

The body operates according to a natural circadian rhythm. Women should expose themselves to morning sunlight to signal the brain to enter an alert state. In the evening, limit screen time for 30-60 minutes before bed to allow the body to produce melatonin. Eating dinner early helps the digestive system rest, promoting deeper and more stable sleep.

Le Nguyen (According to Hindustan Times)