Eat Slowly: Eating too fast can cause weight gain, therefore, don’t rush through your meals. Allowing your body to properly digest food. The fact is that your appetite and calorie intake is largely controlled by gastrointestinal hormones. These hormones tell your brain that you have eaten, less appetite, you are full, and therefore help you stop eating. This process takes about 20 minutes, so eating slowly gives your brain enough time to affirm these signals.
Turn off your screens: Try to avoid electronic devices, such as television and smartphones, while eating. These devices will distract the attention of your brain, instead of focusing on normal hormon secretion. Turn off the electronics devices while eating help you focus better on the meal. Research showed that, families that eat dinner together without devices distraction are more often have better nutrient intake and health outcomes.
Do Exercise: Regularly sweating is key for your well-being. It boosts your mood, keeps your heart healthy, improves muscle mass, and prevents bone loss. It also help you connect with your physical body, and losing weight. Working out — whatever you do it — is a win-win for your physical and mental health. Do exercise regularly is critical for endocrine health, as it can help balance hormones like cortisol, insulin, thyroid hormones, and your sex hormones.
Manage Your Stress: An important part of maintaining a healthy endocrine system is to manage stress. It is shown that stress can confuse the production and secretion of hormones, leading to the malfunction of organs. There are ways to manage stress including practicing relaxation. Its techniques such as yoga, Qigong, or Tai Chi can be very beneficial for reducing stress.
Get quality sleep: Hormonal changes can have negative effect on sleep. In turn, sleep deprivation can affect hormone levels in a vicious cycle. For instance, the lack of estrogen among women at menopause can disturb their sleep quality. Sleep disturbance, which negatively impacts hormonal rhythms, is also associated with obesity, insulin insensitivity, diabetes, and other hormon related problems. Therefore, it is recommend to get 7-8 hours of quality sleep per night in order to keep a normal metabolism and hormones balance.