1. Calcium and Vitamin D:

   • Why They’re Important: Essential for bone density and preventing fractures.

   • Sources: Dairy products, fortified plant-based milks, leafy greens (e.g., kale, collards), tofu, and sunlight exposure for natural vitamin D.

2. Phytoestrogens:

   • Why They’re Important: Plant-based compounds mimic estrogen and help balance hormones.

   • Sources: Soy products (tofu, tempeh, edamame), flaxseeds, chickpeas, and lentils.

3. Omega-3 Fatty Acids:

   • Why They’re Important: Reduce inflammation, support brain health, and improve heart health.

   • Sources: Fatty fish (salmon, mackerel, sardines), walnuts, chia seeds, and flaxseeds.

4. Magnesium:

   • Why It’s Important: Eases muscle tension, improves sleep quality, and supports mood regulation.

   • Sources: Nuts, seeds, whole grains, dark chocolate, and leafy greens.

5. B Vitamins:

   • Why They’re Important: Aid in energy production and mood stabilization.

   • Sources: Whole grains, eggs, dairy, legumes, and fortified cereals.

6. Antioxidants:

   • Why They’re Important: Combat oxidative stress and support overall cellular health.

   • Sources: Berries, green tea, dark leafy vegetables, and colorful fruits like oranges and papayas.

7. Fiber:

   • Why It’s Important: Supports digestion, regulates blood sugar, and promotes heart health.

   • Sources: Whole grains, legumes, fruits, vegetables, and seeds.

• Whole Foods: Unprocessed and nutrient-dense options that provide essential vitamins and minerals. For example, leafy greens like kale can boost bone health, while berries offer antioxidants to combat oxidative stress.

• Lean Proteins: Chicken, fish, beans, and plant-based proteins help maintain muscle mass and regulate blood sugar levels.

• Healthy Fats: Avocados, nuts, seeds, and olive oil support hormonal health and reduce inflammation, which can alleviate joint pain and stiffness.

• Low-Glycemic Carbohydrates: Quinoa, sweet potatoes, and brown rice provide sustained energy and help manage mood swings.

• Whole Foods: Unprocessed and nutrient-dense options that provide essential vitamins and minerals. For example, leafy greens like kale can boost bone health, while berries offer antioxidants to combat oxidative stress.

• Lean Proteins: Chicken, fish, beans, and plant-based proteins help maintain muscle mass and regulate blood sugar levels.

• Healthy Fats: Avocados, nuts, seeds, and olive oil support hormonal health and reduce inflammation, which can alleviate joint pain and stiffness.

• Low-Glycemic Carbohydrates: Quinoa, sweet potatoes, and brown rice provide sustained energy and help manage mood swings.

1. Start the Day with Balance:

   • A smoothie with spinach, flaxseeds, berries, and almond milk for a nutrient-packed breakfast.

2. Incorporate Variety:

   • Aim for a colorful plate with vegetables, lean proteins, and whole grains.

3. Snack Smart:

   • Opt for nuts, yogurt, or fresh fruit to keep energy levels stable.

4. Hydrate Wisely:

   • Stay hydrated with water, herbal teas, or infused water with lemon or cucumber.

5. Plan Ahead:

   • Batch-cook meals like vegetable soups or quinoa salads to save time and stay on track.

While a balanced diet is the foundation, supplements can provide additional support if dietary intake falls short:

• Calcium and Vitamin D: Particularly important for women at higher risk of osteoporosis.

• Omega-3s: Available in fish oil or algae-based supplements.

• Multivitamins: Ensure adequate intake of key nutrients like magnesium, B vitamins, and iron if needed.

• Probiotics: Support gut health, which is closely linked to hormonal balance.