Lumibel Her Balance- Women's Hormonal Wellness & Vitality Support

Nutrition

• Prioritize adequate protein intake, vegetables, fruits, legumes, and healthy fats.
• Include calcium-rich foods such as yogurt, fortified plant milk, and leafy greens.
• Consume fatty fish twice weekly when appropriate.
• Limit alcohol and highly processed foods.

Movement

• Complete resistance training 2–3 times weekly to maintain muscle and strength.
• Aim for at least 150 minutes of moderate-intensity cardiovascular activity weekly.
• Incorporate weight-bearing exercise to support bone health.

Sleep & Stress

• Aim for 7–9 hours of sleep nightly.
• Maintain consistent sleep and wake times.
• Practice stress-management techniques such as meditation, prayer, or breathing exercises.
• Discuss persistent insomnia, hot flashes, or night sweats with your healthcare provider.

Preventive Wellness

• Keep up with age-appropriate screenings and preventive visits.
• Track menstrual changes, sleep quality, mood, and symptom patterns.
• Seek medical evaluation for unusually heavy bleeding, bleeding between periods, or any bleeding after menopause.