Try removing dairy from your diet, and surely reduce the amounts of sugar you eat daily, especially the refined sugars, and swich you whole diet to a more natural unprocessed diet. And focus on eating more healthy fats and proteins like plant based proteins. And regarding exercise, its better to not stress yourself and focus first on simple exercise like walking and maintaining activity. Most importantly do not expect to see improvements quickly, be patient, and if you feel you are messing up like eating unhealthy foods, don't be hard on yourself and keep going forward, do not stress yourself! Be strict in terms of your supplement intake... supplements might take time to see improvement but you eventually see it! have hope!