Educational article

Improving Well-Being in Gender Dysphoria Through Healthy Habits

Dr. Teresita Cortés Segura, medical reviewer

Dr. Teresita Cortés Segura, medical reviewer

Author and medical review: Dra. Teresita del Niño Jesús Cortés Segura, endocrinologist.

Location: Bogotá, Colombia.

Published: June 12, 2026 · Updated: June 12, 2026 · 5 min read.

Educational content. It does not replace an individual medical assessment and should not be used for self-medication.

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The Importance of Healthy Habits

Healthy habits are essential for overall well-being. In the case of gender dysphoria, good nutrition, regular exercise, and adequate rest can be particularly beneficial.

Healthy Eating Checklist

1. Include fruits and vegetables in every meal. 2. Choose lean proteins such as chicken, fish, and legumes. 3. Limit sugars and saturated fats. 4. Stay hydrated by drinking at least 8 glasses of water daily.

Benefits of Regular Exercise

1. Engage in at least 150 minutes of moderate physical activity per week. 2. Include strength training exercises twice a week. 3. Enjoy activities like dancing, swimming, or walking.

Sleep and Well-Being

1. Sleep between 7 and 9 hours each night. 2. Establish a sleep routine by going to bed and waking up at the same time. 3. Create a restful environment free from noise.

Medical consultation about healthy habits in an endocrinology office
Consultation on healthy habits in endocrinology in Bogotá, focused on gender dysphoria.

Managing Stress and Anxiety

1. Practice relaxation techniques such as meditation or deep breathing. 2. Dedicate time to enjoyable activities. 3. Seek emotional or psychological support if needed.

Follow-Up Plan with Health Professionals

Regular follow-up with a health professional is essential. Schedule periodic appointments to assess your progress and adjust your strategies.

When to seek medical care

If symptoms persist, test results are abnormal, or you have questions about medication, arrange an individual assessment. Do not change treatment or doses without medical guidance.

Frequently asked questions

What is gender dysphoria?

Gender dysphoria refers to the discrepancy between a person's gender identity and the sex assigned at birth, which can cause emotional distress.

How can nutrition influence my well-being if I have gender dysphoria?

A balanced diet can improve your mood, energy, and physical health, which are fundamental for overall well-being.

What is the role of exercise in managing gender dysphoria?

Regular exercise helps reduce anxiety and depression, as well as improve self-esteem and body image.

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