the well essentials

10 C O M M A N D M E N T S F O R H E A LT H Y H O R M O N A L B A L A N C E

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10 Commandments for
healthy hormonal balance

Your body want to achieve a constant state of balance, and is well equipt to adapt to the many daily stressors that
life throws your way. However, your body can only work so hard before it becomes fatigued, which can result in
hormone imbalance. It can also be tricked by synthetic hormones and chemicals in your food, skincare, and
household products that can affect the way your body maintains a state of balance.

This is where it your job to support your body by reducing unnecessary stress, chemicals, and other factors that
could negatively impact its hormonal balance, and overall health. The 10 commandments to healthy hormonal
balance below are a simple breakdown of actions you can take today to support your hormonal health right now.

nourishment
Fuel your body with nutrient dense foods that nourish your body, and your soul. Say no to food rules and work on
adapting a more intuitive way of eating that tunes into your body’s wants and needs on a day-to-day basis.
Restrictive eating is incredible stressful on the body and is one of the most common causes of hormonal imbalance
that I see (especially in women) today.

sleep
Prioritize sleep. Aim for 8-9 hours/night.
When you sleep your liver goes to work detoxing your body from the day, and your body is able to 100% rest and
repair. This process is so critical to supporting balanced hormones and must be prioritized.

See the stress and self-care section of The Well Library for more tips for creating a healthy nighttime routine, and
supporting a good nights sleep.

prioritize self care

Notice what stressors are constant and create a “self- care” protocol. This could look something like taking an
epsom salt bath 3 nights a week, or meditating for 10 minutes in the morning, etc.

move mindfully
Move mindfully. Avoid high-intensity exercise on high-stress weeks. Aim to move your body in a mindful way that
brings you joy for 30 minutes everyday. This could be something as simple as a walk around your neighborhood.
See the stress + self-care section of The Well Library for tips for mindful movement.

support healthy digestion

Take three deep belly breathes before eating to support healthy digestion.
This will help move your body into its rest and digest mode, which helps support
the absorption of nutrients, and promotes relaxation.

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limit caffeine + stimulants

Limit caffeine ideally to one cup per day, and before noon. Especially if you experience anxiety it is important to
keep you caffeine consumption to a minimum.

Consume alcohol and sugar mindfully and in moderation.

These are all stressors on the body, and when consumed in excess can contribute to hormonal dysregulation.

A great alternative to coffee is dandelion tea or de-caffeinated herbal teas. Even matcha tea contains caffeine and
can cause increased anxiety in some people.

switch to safe skincare + cleaning products

Reduce your exposure to endocrine disruptors by switching to safe skincare and cleaning products, and begin to
transition away from storing your food in plastic/drinking out of plastic water bottles.

The Environmental Working Group (EWG) and the app ThinkDirty are great resources for transitioning your home
and skincare products to non-toxic, safer alternatives.

supplement wisely
No supplement is going to out-balance a high-stress lifestyle, but some supplements can really help our bodies
handle stress better and support overall hormonal balance.

See the Holistic Medicine Cabinet and The Well Clinic sections of The Well Library for more guidance around
specific supplement recommendations. Supplement wisely, and under the care of a practitioner.
You should never add or change supplements (especially if you are taking medication) without speaking with your
personal practioner.

stimulate your lymphatic system

Practice dry-brushing to support your liver and lymphatic system.

This is a wonderful self-care practice that also will help support your body’s natural detoxification process. This is
especially good for those struggling with any kind of hormonal acne, or for those who tend to get sick often.

have fun !
Take time every day/week to do something that brings you joy. If you are going to support your hormones and
combat stress you have to enjoy this wonderful life!

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JOURNAL EXERCISE

W H I C H O F T H E 10 C O M M A N D M E N T S F O R H E A LT H Y H O R M O N A L B A L A N C E D O YO U
F E E L YO U H AV E A G O O D H A N D L E O N?

W H I C H O F T H E 10 C O M M A N D M E N T S T O H E A LT H Y H O R M O N A L B A L A N C E D O YO U
FEEL YOU STRUGGLE WITH THE MOST?

W H I C H O F T H E 10 C O M M A N D M E N T S T H AT YO U S T R U G G L E W I T H D O YO U F E E L T H E
M O S T C A PA B L E O F C H A N G I N G ?

W H AT A C T I O N S C A N YO U TA K E T H I S W E E K T O P R I O R I T I Z E T H AT C H A N G E ?

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