Proper Caring

of Different
Organ
Systems

Kristine L. Ballais
Grade 6 St. John Paul II

Science P.E.T.A

Table of Contents

Integumentary
System 1
Muscular
System. 2
Skeletal
System 3
Circulatory
System 6
Respiratory
System.. 7
Execratory
System. 12
Endocrine
System.. 15
Reproductive
System.. 17

Nervous
System.. 19
Digestive
System 21

Immune
System. 24

INTEGUMENTARY
SYSTEM

MUSCULAR 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.

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 cells
Foods for the muscular system:

1.) Meat poultry beef and pork

2.) Liver
3.) Eggs
4.) Milk
5.) Cheese
6.) Nuts
7.) Beans
8.) 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 SYSTEM

1. 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.

3.

4.

5.

6.

7.

Beef, shellfish and peanuts are foods that

are high in zinc.
Copper is prevalent in foods like calamari,
lobster, sun dried tomatoes and oysters.
Get at least 8 hours of sleep every night.
Sufficient sleep is important to bone health
because the body repairs broken tissues
during sleep.
Avoid smoking and drinking excessive
amounts of alcohol. Nicotine and alcohol
make bones weak and brittle by depleting
their calcium content.
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 brittle
Foods high in calcium include milk, yogurt,
broccoli, salmon, leafy green vegetables and
cheese.
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.
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

4.

5.

6.
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

7.

difficult for it beat. Lowering fat intake also

helps with this condition.
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.
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.
Quit smoking. Smoking is one of the most
prominent reasons for heart disease. Cut
smoking from daily habits to maintain
circulatory health.
Exercise regularly eat a well-balanced diet
sleep 8 to 10 hours.

RESPIRATORY SYSTEM

notice you simply cant 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 Weight

Dont drink alcoholic or acidic drinks.

1. Increase Your Walking Speed

Right now Im going to talk specifically about the
simple act of walking, but not just a little stroll
down the street. How fastor how slowlyyou
normally walk may predict how long youll 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, Im not necessarily saying this means that if
you increase your walking speed youll
automatically live longer. More importantly, if you

Excess 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 Hydrated
Drinking 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 smokers 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 youve tried to quit before, its 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 smokers
lungs can actually be undone.

Remember, even if youve 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 youll be armed
against all possible invaders: allergens, bacteria,
and viruses. Plus, you dont want to be tethered to
an oxygen machine when youre 100 years old, do
you? Strong lungs are a key component to overall
good health as we age.

5. Take Supplements
Your 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, weve 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 Bcomplex supplement to your regimen.

6. Learn Yoga Breathing Techniques

Are 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 System
Simple 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.

all easy-to-follow lifestyle measures you can take

to ensure a healthy, vibrant respiratory system.

EXCRETORY SYSTEM

8. Consider Chiropractic Care

After having a chiropractic adjustment, many
people comment along the lines of, I feel like Im
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 dont 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 youre 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, dont smoke and avoid smokers lungs,
maintain a healthy weight, avoid exposure to
pollutants, stay active, and eat healthful foods

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
shouldnt 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 Water
Water 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. Exercise
Your 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 Diet
Like 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 Toxins
The 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

ENDOCRINE SYSTEM

possible to decrease
pesticides you consume.

the

amount

of

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.

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

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 highfiber 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. Sleep
Getting 7 or more uninterrupted hours of
sleep per night can help your immune
system function well. Theres 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 nights sleep. Certain
treatments can cause side effects that
interfere with sleep, too. For some women,
breast cancer diagnosis happens as theyre
going through menopause, which also can
lead to sleep problems. Occasional sleep

troubles are OK, but if youre struggling

night after night, its 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 dont work for you,
talk to your doctor about possible options.

2. Nutrition
A healthy, well-balanced diet is essential to
your overall health and your immune
system. Breastcancer.orgs 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. Theyre not likely to help
any more than whole, fresh foods do, and
some could even interfere with the
treatments youre having. This, too, is
covered in more detail in our Nutrition
section.

3. Exercise
Researchers 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 reduction
It'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 whats available and what may be
the best fit for you