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On the other hand, diets high in saturated fats and sugar are associated with poorer fertility.71 As summed up by researchers in a 2024 paper on nutrition and hormonal health in adolescent girls, “A balanced diet rich in essential nutrients plays a pivotal role in maintaining hormonal equilibrium, preventing reproductive disorders, and safeguarding fertility.”72 As for exercise, physical activity appears to reduce the levels of circulating sex hormones, independent of menopausal status.73 This could indicate that regular exercise may lower the risk of breast cancer in high-risk individuals.74 Even if you aren’t looking to reduce your risk of breast cancer, staying active can lower your body’s stress hormones and boost your mood.75 Speaking with your doctor While this can be considered an alternative to taking female hormone balance supplements, it should also be a prerequisite before starting one