Your complaint is auto immune so u need change ur sedantry life style to healthy life style like ur timing of diet, physical activity, n waking up go to bed should we on time that lead to control over ur hormonal disbalance gradualy .
But specifically u can do yoga - matsyasana bhujangasana,
Ujjai pranayama, bhramari pranayama,
Omkara meditation.
Avoid beet root, cabbage, cauliflower, brocolli in ur diet
Drink 3liter water per day
Next Steps
set diet plan of low carb, low fat, moderate protein, high fibre,
Health Tips
avoid tea, coffee, junk food, carbonated dinks, preservatives, stimulant, extra
sugar, sweets.
Do once a week fasting on juice or fruit for full day
try to have 2 meals a day with fruits / sprouts salad in break fat.
walk daily 1hr in morning n evening.