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What to limit, per Ramallo: Added sugar: Can worsen hormone balance and cycle irregularity (aim for ≤10g per serving) Alcohol: Highly dysregulating—keeping intake under 1–2 drinks per day (or skipping it) can noticeably improve symptoms Caffeine: More than 2–3 servings daily may worsen symptoms for some people Supplements Under the guidance of a menopause-informed provider, certain supplements may help support cycles and symptoms, per Ramallo: Soy isoflavones: Support sex hormone balance, regulating cycles and reducing hot flashes Omega-3s: Excellent for hormone balance and cardiovascular health Vitamin D : Essential for hormone synthesis and regulation Inositol : Supports both sex hormones and insulin signaling Berberine & N-acetylcysteine (NAC): May help improve blood sugar regulation, especially impactful for people with insulin resistance Medical treatments Lifestyle supports are foundational, but sometimes symptoms need more backup
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