Proper Caring of Different

Organ Systems

Kristine L. Ballais

Grade 6 – St. John Paul IIScience P.E.T.A

Table of Contents

Integumentary System……… 1Muscular System………………. 2Skeletal System………………… 3Circulatory System…………… 6Respiratory System………….. 7Execratory System……………. 12Endocrine System…………….. 15

Reproductive System……….. 17Nervous System……………….. 19

Digestive System……………… 21Immune System………………. 24

INTEGUMENTARY SYSTEM

INTEGUMENTARY SYSTEM

By bathing every day and washing your hands every day. Apply sunscreen, eat a well-balanced diet and by not wearing clothes too tight. That will make your skin healthier. Gently keeping your skin clean, covering wounds, protecting the skin from UV radiation, and avoiding toxins all are strategies for taking care of your integumentary system.

MUSCULAR SYSTEM

1. Eat plenty of protein food for bigger muscles

and be more masculine.2. Exercise regularly for strong muscles.3. Have enough rest and sleep-for production

of more cells and tissues.4. Nutrients to replace your worn out tissues

and dead cellsFoods for the muscular system:

1.) Meat poultry beef and pork2.) Liver3.) Eggs4.) Milk5.) Cheese6.) Nuts7.) Beans8.) Seafoods (Lobster,crabs,fish,shrimp and

squids)-especially for children

9.) Plant foods (soya beans,mongo,peanuts,string beans and kadios)

10.) Young or growing parts (bamboo shoots,puso ng saging, at ubod ng niyog)

SKELETAL SYSTEM1. Engage in regular weight-bearing exercise

such as walking, jogging, climbing stairs, cycling and weightlifting. Regular exercise should include about 30 minutes of physical activity 5 days a week. Bones benefit from occasional stress, such as weight-bearing exercise, because they lose calcium without stress. Bones will grow stronger the more that they are used

2. Eat a healthy diet rich in manganese, zinc and copper. A healthy diet includes a balance of lean protein, whole grains and fruits and vegetables.Foods high in manganese include nuts, shellfish, dark chocolate, soybeans and sunflower seeds.

Beef, shellfish and peanuts are foods that are high in zinc.Copper is prevalent in foods like calamari, lobster, sun dried tomatoes and oysters.

3. Get at least 8 hours of sleep every night. Sufficient sleep is important to bone health because the body repairs broken tissues during sleep.

4. Avoid smoking and drinking excessive amounts of alcohol. Nicotine and alcohol make bones weak and brittle by depleting their calcium content.

5. Consume foods and drinks that are high in calcium. Adults should be getting 1000 mg of calcium every day. Calcium is the most important mineral for maintaining bone health, because bones use calcium to remain strong and prevent bones from becoming brittleFoods high in calcium include milk, yogurt, broccoli, salmon, leafy green vegetables and cheese.

6. Drink at least 8 glasses of clean water every day. The body needs to remain hydrated to be healthy. Hydration is important to maintaining bone health.

7. Avoid excessive amounts of salt, soda and carbonated drinks, caffeine, Vitamin A and hydrogenated oils, which are known to diminish calcium content in bones.

8. You should be consuming a maximum of 5,000 IUs (international units) of Vitamin A per day. Many adults consume too much Vitamin A, however, because it is found in eggs, particularly yolks, as well as foods that have been fortified with vitamins and dairy products that contain full fat. To avoid consuming too much Vitamin A, eat fewer eggs or egg whites only, switch to non-fat or low-fat dairy products and check the concentration of Vitamin A in your multivitamin supplements.

CIRCULATORY SYSTEM

1. Reduce fats in the diet. Fatty foods lead to the creation of atherosclerosis. Eat a diet low in fats and high protein.

2. Consume omega-3 fatty acids. Omega-3 fatty acids induce high levels of HDL in the blood. HDL cholesterol is linked with good cardiovascular health. It cleans the blood of triglycerides bringing them to the liver for destruction. Omega-3 fatty acids are found in fish like mackerel tuna and salmon. They are also found in supplements such as flax seed oil.

3. Maintain a healthy weight. Several conditions, including heat disease can develop from obesity. Fat deposits develop and surround the heart, which makes it

difficult for it beat. Lowering fat intake also helps with this condition.

4. Exercise regularly. Exercise helps keep you at a healthy weight and it gets the heart working and the blood pumping and for good circulatory health.

5. Eat fruits and vegetables. The healthy carbohydrates in fruits and the mineral contents in vegetable supply the body with the nutrition it needs to maintain a healthy circulatory system.

6. Quit smoking. Smoking is one of the most prominent reasons for heart disease. Cut smoking from daily habits to maintain circulatory health.

7. Exercise regularly eat a well-balanced diet sleep 8 to 10 hours.

RESPIRATORY SYSTEM

Don’t drink alcoholic or acidic drinks.

1. Increase Your Walking SpeedRight now I’m going to talk specifically about the simple act of walking, but not just a little stroll down the street. How fast—or how slowly—you normally walk may predict how long you’ll live, according to a study published in the Journal of the American Medical Association. In this particular study, researchers clocked the walking speed of more than 34,000 people, age 65 years and older.

The subjects who averaged 2.25 mph or faster lived longer than those who walked more slowly. Now, I’m not necessarily saying this means that if you increase your walking speed you’ll automatically live longer. More importantly, if you

notice you simply can’t speed up, that could be an indicator that you have an underlying health issue. Try picking up your walking speed and if you find yourself really struggling, have a talk with your doctor about what may be going on.

2. Maintain a Healthy WeightExcess weight puts more stress on your lungs and compresses all respiratory muscles, making them work harder and less efficiently. Make sure your diet is nutritionally sound, easy to follow, and most importantly, that it works so you can maintain a healthy weight. Whatever nutrition and exercise program you choose, take it seriously and lose the extra pounds.

3. Stay HydratedDrinking plenty of water every day helps maintain a healthy weight and gives a thin consistency to the mucus lining your airways and lungs. Dehydration can cause that mucus to thicken and get sticky, which slows down overall respiration and makes you more susceptible to illness.

4. Avoid Smoking and Smokers Lungs

Smoking damages lung and respiratory health by inducing inflammation, speeding oxidative stress in respiratory cells, and even causing cell death, potentially taking you down the road toward emphysema, chronic lung disease, chronic bronchitis, and lung cancer. It is important to quit smoking and avoid having smoker’s lungs as you age.

There are numerous methods to quit smoking. The trick is to keep trying until you find one that works for you. If you’ve tried to quit before, it’s time to try again, because the single best thing you can do for your lungs is to stop smoking. Smoking does great damage to your respiratory system, but the good news is that your damaged smoker’s lungs can actually be undone.

Remember, even if you’ve never picked up a cigarette, cigar, or pipe, you may still be breathing in an alarming amount of pollutants every day. So, strengthening your respiratory system is helpful even for nonsmokers because you’ll be armed against all possible invaders: allergens, bacteria, and viruses. Plus, you don’t want to be tethered to an oxygen machine when you’re 100 years old, do you? Strong lungs are a key component to overall good health as we age.

5. Take SupplementsYour lungs are highly sensitive to methylation, a process that, when balanced, occurs within the DNA of cells and prevents abnormalities in how DNA functions. When unbalanced, DNA methylation is serious business and can lead to cancer, including lung cancer.To prevent serious lung diseases, we’ve got to make sure our bodies are methylating properly. To do this, make sure your multivitamin has at least 2.4 mcg of B-12, 1.3 mcg of B-6, and .4 mg folic acid per day. If not, you should add an extra B-complex supplement to your regimen.

6. Learn Yoga Breathing TechniquesAre you a shallow breather? You might be if most of your breaths come from your chest area. I suggest learning to take deep, long breaths, sending fresh oxygen deep into the bottom of your lungs. This not only helps your lungs function better, but it can also bring on a sense of calm. This can be quite renewing, and is excellent exercise for your lungs. Over time, it can help increase your lung capacity.

7. Challenge Your Lungs to Improve Your Respiratory SystemSimple yet challenging exercises like breathing through a straw can improve your lung function by increasing your lung capacity. Overall, I want you to become more aware of your breathing so you can improve it over time and have strong lungs for a lifetime.

8. Consider Chiropractic CareAfter having a chiropractic adjustment, many people comment along the lines of, “I feel like I’m taking in more air.” One study on over 5,000 people showed that chiropractic intervention improved overall breathing in 25% of the study participants.

I truly don’t want you to be on oxygen when you are much older; being tethered to a tank is no way to go about life, and our goal here is to help you feel fit and active when you’re 100 years old! By taking these simple steps earlier in life, you are setting yourself up for many years of healthier, heartier lungs. So to keep your respiratory system strong, don’t smoke and avoid smokers lungs, maintain a healthy weight, avoid exposure to pollutants, stay active, and eat healthful foods—

all easy-to-follow lifestyle measures you can take to ensure a healthy, vibrant respiratory system.

EXCRETORY SYSTEM

You can take good care of this system by drinking more water so that the kidneys will have an easier job as the toxins get washed away. Also, you shouldn’t eat too many unhealthy foods containing any harmful materials as it will increase the difficulty for the bladder and the lungs. If you eat or drink too much harmful material, it will eventually burn away the bladder and after that, the system will eventually fail.

1. Drink WaterWater has a dual role in the detox process. First, it flushes your body systems, removing toxins and carrying them out of the body. Second, it helps deliver the nutrients your cells need to perform all functions, inducing detox, according to the Mayo Clinic. If you're not constantly replenishing your body's water supply, your body reserves its water for its most essential functions. Drink eight glasses of water each day to keep your excretory system nourished and functioning properly.

1. ExerciseYour skin is an important part of the excretory system. One of the ways your body excretes toxins is through sweat. When you exercise, you sweat more and you also need more water. Sweat is made up of some of the processes of respiration, such as dead cells, according to the Franklin Institute. Exercise also provides a fresh, highly oxygenated blood supply to the major organs of the excretory system. Aim to get 30 to 60 minutes of exercise three to five times per week.

2. Eat a Healthy DietLike all systems of the body, your excretory system needs a plentiful supply of vitamins, minerals and energy to regulate kidney and

liver function and to keep all systems working properly. This is best accomplished by eating a variety of nutrient-dense foods. Fruits, vegetables, legumes and whole grains are some of the most nutrient-rich foods you can give your body. Lean proteins and low-fat dairy can also provide essential nutrients to your diet. Avoid fast food, processed foods, junk food and empty calories to keep your excretory system working as it should. Aside from being less nutrient dense, these foods typically contain additives and preservatives that your excretory system has to work hard to process.

3. Avoid ToxinsThe more toxins you ingest, the bigger the workload your excretory system has to handle. There are some parts of even healthy foods that the body cannot process and some byproducts of bodily function that occur naturally. Then there are the additional elements of waste your system must process. Some ways to avoid these excess toxins are to avoid drugs, alcohol and smoking. Be conscious of the lotions and body-care products you use. In many cases, slathering these on have the same effect as ingesting them--they enter your blood stream and must be processed by the

liver. Choose organic foods whenever possible to decrease the amount of pesticides you consume.

ENDOCRINE SYSTEM

1. Avoid steroids. Steroids interfere with natural hormone production, such as males producing testosterone. Steriod use can cause women to grow facial hair, men to have shrunken testicles and behavioral problems such as aggression and unwarranted anger.

2. Get plenty of rest. Sleep is one of the best things you can do to stay healthy. Our bodies need at least eight hours of sleep

every night in order to function properly. While the body is resting, the endocrine system secretes hormones and repairs different parts of the body.

3. Eat a healthy diet. Foods rich in vitamins, iodine, and calcium help to keep hormones at proper levels. Overeating and consuming foods high in fat inhibit functioning of the endocrine glands.

4. Engage in a regular exercise program. People who lead a sedentary life are prone to obesity as inactivity and overeating usually go hand in hand. Obesity retards the influence of insulin and leads to Adult Onset Diabetes.

5. Relax and slow down. Stress causes illness and disease. Quite often a disorder is the result of long term stress. By the time the patient seeks treatment, the body has already been compromised. Take care of yourself by getting plenty of rest, drinking eight glasses of water daily, exercising, and eating a healthy diet.

REPRODUCTIVE SYSTEM

There are a number of ways a person can take care of their reproductive system, whether male or female. Although not limited to just these, ten ways that the reproductive system can be kept healthy is to keep them clean, eating a balanced diet, avoid excess drinking, avoid smoking, have a good exercise regime, drinking plenty of water, practicing safe sex, avoiding infections, visiting a doctor when necessary and wearing the right clothing. Many of these factors are similar to those when taking care of any other part of the body, while others should be considered specifically when keeping a reproductive system healthy.

Good hygiene is key to taking care of the reproductive system. Washing daily and being certain that all areas have been cleaned thoroughly is a simple step that can be taken to avoid urinary infections and other bacteria affecting the reproductive system. A balanced diet is essential for taking care of your whole body but a diet that is high in fiber and low in fat particularly helps reproductive organs. Excess drinking and smoking can both have an extremely negative effect on the reproductive system. To ensure that everything works to its highest potential, cutting down on alcohol and smoking is extremely important.

Drinking plenty of water helps clear any bacteria and infection from your system and will help prevent any problems that may be caused by dehydration. Safe sex is a very important part of taking care of your reproductive system. Unprotected sex can lead to sexually transmitted

diseases that can have long-term effects on reproductive organs. Avoiding infections can be done by using birth control during sex and by being aware of a sexual partner and their history. Wearing the right clothing will help protect your reproductive organs and avoid infections. Avoid

tight fighting clothes made from synthetic materials. Finally, have regular check-ups from the doctor and visit or consult their advice whenever you are concerned about anything to do with your reproductive system.

NERVOUS SYSTEM

Exercise regularly. Talk to your doctor about an exercise plan that will be right for you.

Do not smoke or use other tobacco products. For more information, see the topic Quitting Smoking.

Get plenty of rest.

Take care of health conditions that may cause decreased nervous system functioning, such as: Diabetes, High blood pressure.

Eat a balanced diet. A balanced, low-fat diet with ample sources of vitamins B6, B12, and folate will help protect the nervous system. Make sure that your diet contains lots of fresh fruits, vegetables, and whole grains.

Drink plenty of water and other fluids. This helps prevent dehydration, which can cause confusion and memory problems.

To prevent dehydration during hot weather and exercise, drink water, rehydration drinks, or other fluids each day.

Drink extra water before, during, and after exercise. Take a container of water or sports drink with you when you exercise, and try to drink at least every 15 to 20 minutes.

Limit your intake of caffeinated drinks, such as coffee and colas, which increase dehydration and can affect sleep.

Do not use alcohol or illegal drugs, which can affect functioning long after use.

Have your hearing or vision tested. When you do not hear or see well, it is hard for your brain to record information.

Set priorities, and concentrate on one thing at a time. Older adults have a harder time than younger people giving their attention to more than one activity.Increase your attention span and ability to focus by learning new skills.

Keep written notes. Write all your plans on a calendar where you can look at them often.Use a medicine box with spaces for each day. This will help you remember when to take you

Medicines. Take your medicines exactly as they are prescribed.

Decrease your use of nonprescription medicines. Overuse of medicines may be the single biggest cause of nervous system problems in older adults.

Develop a positive attitude about your abilities. Reject the notion that nervous system (neurological) functioning declines with age.

Protect yourself from head injuries. Prevent falls in your home.

DIGESTIVE SYSTEM 1. Eat a high-fiber diet. According to Maria Adams, MS, MPH, RD, a registered dietitian in Marblehead, Mass., consuming a diet that is high in fiber and rich in whole grains, vegetables, legumes, and fruits can improve your digestive health. "A high-fiber diet helps to keep food moving through your digestive tract, making you less likely to get constipated," Adams says, adding that a high-fiber diet can also help you prevent or treat various digestive conditions, such as diverticulosis, hemorrhoids, and irritable bowel syndrome. In addition,

it can help you achieve or maintain a healthy weight.

2. Get insoluble and soluble fiber. It is important to consume both types of fiber, which each help your digestive system in different ways. "Insoluble fiber, also known as roughage, can't be digested by the body and therefore helps add bulk to the stools," says Adams. "Soluble fiber draws in water and can help prevent stools that are too watery." Good sources of insoluble fiber include wheat bran, vegetables, and whole grains; get soluble fiber from oat bran, nuts, seeds, and legumes.

3. Limit foods that are high in fat. "In general, fatty foods tend to slow down the digestive process, making you more prone to constipation," says Adams. But since it is important to get some fat in your diet, Adams says that pairing fatty foods with high-fiber foods can make them easier on your digestive system.

4. Choose lean meats. Protein is an essential part of a healthful diet, but fatty cuts of meat can lead to uncomfortable digestion. When you eat meat, select lean cuts, such as pork loin and skinless poultry.

5. Incorporate probiotics into your diet. Probiotics are the healthy bacteria naturally present in your digestive tract. "They help keep the body healthy by combating the effects of a poor diet, antibiotics, and stress," says Adams. In addition, probiotics can enhance nutrient absorption, help break down lactose, strengthen your immune system, and possibly even help treat irritable bowel syndrome. Adams recommends that people eat good sources of probiotics, such as low-fat yogurt or kefir, on a daily basis.

6. Eat on schedule. Adams says that consuming your meals and snacks on a regular schedule can help keep your digestive system in top shape. Aim to sit down for breakfast, lunch, dinner, and snacks around the same time each day.

7. Stay hydrated. Drinking plenty of water is good for your digestive health, according to Adams. Water in your digestive system helps dissolve fats and soluble fiber, allowing these substances to pass through more easily.

8. Skip the bad habits: Smoking and avoid excessive caffeine and alcohol. Liquor, coffee, and cigarettes can interfere

with the functioning of your digestive system, and lead to problems like stomach ulcers and heartburn.

9. Exercise regularly. "Regular exercise helps keep foods moving through your digestive system, reducing constipation," says Adams. And exercise can help you maintain a healthy weight, which is good for your digestive health. Make it a point to work regular exercise into your weekly schedule.

10. Manage stress. Too much stress or anxiety can cause your digestive system to go into overdrive, according to Adams. Find stress-reducing activities that you enjoy and practice them on a regular basis.

IMMUNE SYSTEM

1. SleepGetting 7 or more uninterrupted hours of sleep per night can help your immune system function well. There’s a growing body of evidence that sleep deprivation suppresses the immune system, lowering your defenses against illness and infection. Before, during, and after breast cancer treatment, good-quality sleep is important.

Easier said than done, right? Breast cancer itself can be stressful, which can interfere with a good night’s sleep. Certain treatments can cause side effects that interfere with sleep, too. For some women, breast cancer diagnosis happens as they’re going through menopause, which also can lead to sleep problems. Occasional sleep

troubles are OK, but if you’re struggling night after night, it’s time to take action.

For strategies you can use to improve sleep, visit our Insomnia page and the Think Pink, Live Green column Sleep Well: Turn In, Tune Out, and Unplug. If these don’t work for you, talk to your doctor about possible options.

2. NutritionA healthy, well-balanced diet is essential to your overall health and your immune system. Breastcancer.org’s Nutrition section gives you all the information you need to plan your diet and eat well throughout your treatment — even at times when you might not feel much like eating! Also, be wary of vitamins and supplements making claims that they can boost or super-charge the immune system. They’re not likely to help any more than whole, fresh foods do, and some could even interfere with the treatments you’re having. This, too, is covered in more detail in our Nutrition section.

3. ExerciseResearchers have long observed the positive effects of moderate amounts of exercise on the immune system. Our Exercise section features detailed information about how to get started and maintain an exercise routine, how to exercise safely, and tips for exercise during and after various forms of breast cancer treatment.

4. Stress reductionIt's well known that chronically high levels of stress hormones (such as adrenaline and cortisol) suppress the immune system and reduce the body's ability to defend or repair itself. That's why many cancer centers and hospitals have begun offering stress reduction therapy along with traditional cancer treatments such as chemotherapy and radiation. Meditation, yoga, massage, support groups, and other techniques may help you reduce stress, which in turn may help keep your immune system functioning well. You can talk to your doctor or nurse to find out what’s available and what may be the best fit for you