Estrogen Balance Package

Add phytoestrogen-rich foods to your meals: 1-2 tbsp freshly ground flaxseed daily, ground sesame seeds or tahini, minimally processed soy (edamame, tofu, tempeh), chickpeas and lentils, oats and barley, and dried apricots or prunes. Choose calcium-rich foods such as dark leafy greens, almonds, and fortified plant milks or fermented dairy. Include healthy fats (olive oil, avocado, nuts, seeds) and omega-3 foods (fatty fish, chia, walnuts) with your meals, which also helps your body absorb vitamins D and K. Add fermented foods (kefir, yogurt, kimchi) and stay well hydrated. Aim for 35+ g of fiber a day, and eat vegetables, fiber, and protein before starchy carbs at meals. Limit refined sugar, alcohol, and ultra-processed foods.

Combine moderate aerobic exercise with strength training 2-3 times a week to support bone and muscle health. Take a light 10-15 minute walk after meals.

Keep a consistent sleep schedule and a cool bedroom. Daily breathwork or mindfulness can help you manage stress, including night sweats and hot flashes.