Taking care of your organs by diet and life style choice

There are difference between life and death, but what exactly do our organs do? a balanced diet
and exercise are essential for keeping all of our organs in tip top shape .but each organ also has
its own quirks which means one can tailor his/her lifestyle to give each organ that extra bit of
attention. here are the experts top tips on how to care for these critical parts of our bodies.

the organs of human body : heart, liver, brain, skin, kidney, gut, lungs, stomach, pancreas,
gall bladder , appendix, colon, spleen and prostate gland.

heart

the heart is one of the most important and hardest working organs of human body.it is a muscular
pump that is the main part of the cardiovascular system and its roughly size of a fist . the heart
has a basic yet essential, purpose. that purpose is to pump oxygenated blood to the body and
deoxygenated blood to the lungs.

a persons heart beats continuously from its first beat to the womb to the moment of death. during
infancy, it beats aeround 120 times per minute decreases as the person grows from infancy to
adolescence. from then on the heart rate stabilizes to an average of 72 beats per minute. seven of
the most important behaviors people can follow to protect their cardiovascular health. 

1. Exercise
2. Eat right
3. Lower blood pressure
4. Lower your cholesterol
5. Know your blood sugar
6. Maintain a healthy weight
7. Don't smoke
regular exercise for regular benefits

Because of its importance, the heart must be kept as healthy as possible. To do this, one must
modify some behaviors. Two of the primary changes that must be made is to one's diet and level
of activity. A healthy body weight reduces excess strain on the heart. Additionally, it also
reduces one's risk of diseases such as high blood pressure, diabetes, and stroke. For a healthy
heart, people should exercise for no less than 30 minutes a day. Exercise should be moderately
intense and performed as frequently as possible. The American Heart Association recommends at
least 30 minutes of moderate-to-vigorous exercise (defined as reaching and maintaining 50% to
85% of your maximum heart rate) on most days of the week. A brisk walk, a bike ride, and light
weight training all count.

But some studies have shown that even less exertion can be beneficial. A 2001 Harvard study of
nearly 40,000 women over the age of 45 found that walking just 60 to 90 minutes a week cuts the
risk of coronary artery disease in half.

Another Harvard study suggests that several short exercise sessions may be as beneficial as one
extended session, as long as the total amount of energy expended is equal. Yet those researchers
also determined that only sports and other vigorous activity—and not light exercise like walking
—significantly lower the risk of coronary artery disease.

Quit Smoking

Quitting smoking is also a smart move when it comes to protecting one's heart. Smoking causes
one's heart rate and blood pressure to increase, which puts an extra strain on the heart. It also
reduces the amount of oxygen in the blood, as a result, the heart must work harder to get the
oxygen that it needs, which also increases the heart rate and blood pressure.

Heart rate and blood pressure increase for approximately one hour after smoking one cigarette,
these effects can be lasting for chronic smokers and can lead to long-term cardiovascular disease.
Chemicals in cigarette smoke are also damaging to the arteries which cause a condition known as
atherosclerosis. Atherosclerosis is the narrowing of one's arteries and can eventually lead to a
heart attack.

Healthy Foods for a Healthy Heart

Changes to one's diet include drastically reducing or eliminating certain types of fats. Fats that
are bad for the heart and overall health include saturated fats and trans fats. These are found in
foods such as red meat, dairy products, deep-fried foods, packaged snacks, and margarine. These
elevate blood cholesterol levels and increase the risk of coronary artery disease. A heart-healthy
diet includes eating foods such as whole grains, and albacore tuna and salmon which are rich in
omega-3 fatty acids. Reducing your amount of sodium intake also helps to reduce blood
pressure, healthy adults should not be consuming more than 2,300 mg/day. Eating as much as ten
servings a day of vegetables and fruits will also lower one's risk of cardiovascular disease.
liver

The liver is a powerhouse of an organ. It performs a variety of essential tasks, ranging from
producing proteins, cholesterol and bile to storing vitamins, minerals and even carbohydrates. It
also breaks down toxins like alcohol, medications and natural byproducts of metabolism.
Keeping your liver in good shape is important for maintaining health. The liver plays an
important role in the body. While it largely takes care of itself, a person can help maintain liver
health by consuming some certain foods and drinks. There are also many types of food that may
harm the liver. Choosing foods that are good for the liver can help a person avoid potential health
issues in the future.

habits and diet for a healty liver

1. Maintain a healthy weight.

 If someone is somewhat overweight, then they’re in danger of having a fatty liver that
can lead to non-alcoholic fatty liver disease (NAFLD), one of the fastest growing forms
of liver disease. Weight loss can play an important part in helping to reduce liver fat.

2. Eat a balanced diet. 

one should avoid high calorie-meals, saturated fat, refined carbohydrates (such as white
bread, white rice and regular pasta) and sugars. they should not eat raw or undercooked
shellfish. For a well-adjusted diet, eat fiber, which anyone can obtain from fresh fruits,
vegetables, whole grain breads, rice and cereals. Also eating meat (but limit the amount
of red meat), dairy  (low-fat milk and small amounts of cheese) and fats (the “good” fats
that are monounsaturated and polyunsaturated such as vegetable oils, nuts, seeds, and
fish). Hydration is essential, so drinking a lot of water helps to maintain a healthy liver.

3. Exercise regularly.

 Exercising consistently helps to burn triglycerides for fuel and can also reduce liver fat.

4. Avoid toxins

Toxins can injure liver cells. Limit direct contact with toxins from cleaning and aerosol
products, insecticides, chemicals, and additives. When you do use aerosols, make sure the
room is ventilated, and wear a mask. Don’t smoke.
5. Use alcohol responsibly.

Alcoholic beverages can create many health problems. They can damage or destroy liver
cells and scar your liver.

6. Avoid the use of illicit drugs. 

In 2012, nearly 24 million Americans aged 12 or older were current illicit drug users,
meaning they had used an illicit drug during the month prior to the survey interview. This
estimate represents 9.2 percent of the population aged 12 or older. Illicit drugs include
marijuana/hashish, cocaine (including crack), heroin, hallucinogens, inhalants, or
prescription-type psychotherapeutics (pain relievers, tranquilizers, stimulants, and
sedatives) used non-medically.

7. Avoid contaminated needles.

 dirty needles aren’t only associated with intravenous drug use.one should follow up with
a medical practitioner and seek testing following any type of skin penetration involving
sharp instruments or needles. Unsafe injection practices, though rare, may occur in a
hospital setting, and would need immediate follow-up. Also, use only clean needles for
tattoos and body piercings.

8. Don’t share personal hygiene items.

 For example, razors, toothbrushes and nail clippers can carry microscopic levels of blood
or other body fluids that may be contaminated.

9. Practice safe sex. 

Unprotected sex or sex with multiple partners increases your risk of hepatitis B and
hepatitis C.

10. Wash your hands. 

Use soap and warm water immediately after using the bathroom, when one have changed
a diaper, and before preparing or eating food.
 11. Follow directions on all medications

 When medicines are taken incorrectly by taking too much, the wrong type or by mixing
medicines, your liver can be harmed. Never mix alcohol with other drugs and
medications even if they’re not taken at the same time. Tell your doctor about any over-
the-counter medicines, supplements, and natural or herbal remedies that you use.

12. Get vaccinated. 

There are vaccines for hepatitis A and hepatitis B. Unfortunately, there’s no vaccine
against the hepatitis C virus.

brain

exercising

One of the best ways to protect your thinking skills is to exercise. Aerobic exercise helps
improve the health of brain tissue by increasing blood flow to the brain and reducing the chances
of injury to the brain from cholesterol buildup in blood vessels and from high blood pressure.

Exercise also stimulates the brain to release brain-derived neurotrophic factor (BDNF), a
molecule essential for repairing brain cells and creating connections between them. Some studies
suggest there are higher levels of BDNF in people who are more physically active, and they're
tied to a lower risk for dementia. Aim for at least 150 minutes per week of moderate-intensity
exercise, such as brisk walking.

Eat a healthier diet

The best diet for your brain is the one that's good for your heart and blood vessels. That means
eating lots of fruits, vegetables, and whole grains; getting protein from fish and legumes; and
choosing healthy unsaturated fats (olive oil, canola) over saturated fats (butter). Foods associated
with slowing cognitive decline include fish with omega-3 fatty acids (salmon, mackerel);
strawberries and blueberries; and dark, leafy greens (kale, spinach, broccoli).

Take better care of yourself

These habits also support brain health:

Getting more sleep. People who sleep less than seven hours a night have a higher risk for
dementia. During sleep, the brain clears out waste material, including excess amyloid protein,
which contributes to Alzheimer's disease
Manage stress. Stress stimulates the release of the hormone cortisol, which is helpful in small
amounts. But high cortisol levels over the long term lead to excess plaque in blood vessels,
decreased oxygen to the brain, and brain damage.

Stop smoking. Quitting cuts down on the risk of blood vessel disease and brain damage, among
other health benefits.

Treat underlying conditions. High blood pressure and high cholesterol impair blood flow to the
brain. People with depression or hearing loss have a higher risk for developing dementia.

skin

The largest organ of the body, the skin is very tough. It has two main layers: the epidermis and
the dermis. These layers are supported by several other underlying structures. Skin’s most
important job is to create a barrier between the environment and your internal organs. Skin also
regulates and controls various other functions. Any breach of the skin is considered a
wound..Keeping out of the sun is the number one most important thing you can do for your
skin.The others are not smoking and avoiding things that will dry out your skin. it mean
smothering your body with expensive moisturizers.If people keep their showers quickand cool.

the best way to slow the appearance of skin aging is to keep skin well-hydrated with a nice layer
of lipid (fat) beneath the skin to protect the internal moisture. Some experts say you can do this
in part by eating a healthy diet that includes some "smart" fats (omega-3s and monounsaturated
fat), drinking plenty of water, and having a good skin-care regimen to condition the skin and
minimize moisture loss. It's all about keeping the skin healthy from the inside AND the outside.
antioxidants, vitamins A ,C and E consisted food are good for the skin. The omega-3s from fish
may help to guard against sun damage.

Kidney

There are several things you can do to keep your kidneys as healthy as possible at every stage of
life:

1. Keep fit and activeKeeping fit helps to reduce your blood pressure and therefore reduces
the risk of Chronic Kidney Disease.
2. Keep regular control of your blood sugar level About half of people who have diabetes
develop kidney damage, so it is important for people with diabetes to have regular tests to
check their kidney functions.Kidney damage from diabetes can be reduced or prevented
if detected early. It is important to keep control of blood sugar levels with the help of
doctors or pharmacists, who are always happy to help.
3. Monitor your blood pressure
a. Although many people may be aware that high blood pressure can lead to a stroke
or heart attack, few know that it is also the most common cause of kidney
damage.
b. The normal blood pressure level is 120/80. Between this level and 139/89, you are
considered prehypertensive and should adopt lifestyle and dietary changes. At
140/90 and above, one should discuss the risks with your doctor and montioring
blood pressure level regularly. High blood pressure is especially likely to cause
kidney damage when associated with other factors like diabetes, high cholesterol
and Cardio- Vascular Diseases.
4. Eat healthy and keep your weight in check
a. This can help prevent diabetes, heart disease and other conditions associated with
Chronic Kidney Disease.
b. Reducing salt intake. The recommended sodium intake is 5-6 grams of salt per
day (around a teaspoon). In order to reduce your salt intake, try and limit the
amount of processed and restaurant food and do not add salt to food. It will be
easier to control your intake if you prepare the food yourself with fresh
ingredients.
5. Maintain a healthy fluid intake
a. Although clinical studies have not reached an agreement on the ideal quantity of
water and other fluids we should consume daily to maintain good health,
traditional wisdom has long suggested drinking 1.5 to 2 litres (3 to 4 pints) of
water per day.
b. Consuming plenty of fluid helps the kidneys clear sodium, urea and toxins from
the body which, in turn, results in a “significantly lower risk” of developing
chronic kidney disease, according to researchers in Australia and Canada. The
findings, the researchers said, do not advocate “aggressive fluid loading”, which
can cause side effects, but they do provide evidence that moderately increased
water intake, around two litres daily, may reduce the risk of decline in kidney
function. It’s important to keep in mind that the right level of fluid intake for any
individual depends on many factors including gender, exercise, climate, health
conditions, pregnancy and breast feeding. In addition, people who have already
had a kidney stone are advised to drink 2 to 3 litres of water daily to lessen the
risk of forming a new stone.
6. Do not take over-the-counter pills on a regular basis
7. Common drugs such non-steroidal anti-inflammatory drugs like ibuprofen are known to
cause kidney damage and disease if taken regularly.
8. Such medications probably do not pose significant danger if your kidneys are relatively
healthy and you use them for emergencies only, but if you are dealing with chronic pain,
such as arthritis or back pain, work with your doctor to find a way to control your pain
without putting your kidneys at risk.

9. Exercise regularly. Like eating a well-balanced diet, regular physical activity can stave
off weight gain and high blood pressure. But do be mindful of how much exercise you
do, especially if you’re not conditioned. “Overexerting yourself when you’re not in good
shape can lead to serious problems, especially if you are at high risk for heart disease,”
Dr. Simon Says. If you are at high risk for heart disease and don’t exercise but want to
start, talk to your physician before beginning any new workout program.

10. Quit smoking (and vaping!). Smoking can damage blood vessels, which decreases the
flow of blood in the kidneys. When the kidneys don’t have adequate blood flow, they
can’t function at optimal levels. Smoking also increases the risk of high blood pressure as
well as the risk of kidney cancer. While vaping may not expose someone to many of the
toxins in tobacco smoke, the nicotine is still very addictive and hard on the body, Dr.
Simon says. Plus, there are many chemicals in the vaping solutions.

gut

there are several steps one can take to achieve a healthy gut.

1. Foster gut health by diversifying your diet.

Maurice explains that most people who are sick with a gut-related disease-or even other
illnesses, like diabetes and allergies-have one thing in common: a lack of variety in their
microbial populations. It’s clear that a healthy gut is a diversely-populated gut, and one of the
best ways to build a diverse bacterial community is to eat a wide range of healthy foods

2. Eat yogurt and kefir for a healthy gut.

Consuming cultured dairy products, such as yogurt and kefir, introduces healthy bacteria into
your gut. Those bacteria may not take up permanent residence there, but they can have
positive effects even while passing through. A 2011 study found that, when a strain of
bacteria that’s common to yogurt was ingested by mice, it regulated their moods. This has led
scientists to believe the bacteria could have the potential to treat depression in humans too.

3. Be diligent about your dental health.

It might seem strange to mention oral hygiene when talking about gut health, but it’s all
connected. Multiple studies, including one conducted by Cornell University and the
University of Gothenburg, Sweden, have found that harmful forms of bacteria that grow in
the mouth often make their way into the gut or even the bloodstream. Regular brushing can
keep those potentially harmful microbes in check-and your gut bacteria in balance

4. Cook whole grains.

Whole grains, like quinoa, barley and oats, have dietary fibre that can’t be broken down by
your intestines. That means they reach your colon intact, where they become food for the
microbes and can help boost their populations.

5. Snack on nuts.

Like grains, nuts are also packed with fibre. In a 2016 study published in the
journal Advances in Nutrition, researchers found that mice that were fed walnuts experienced
changes in their gut microbes and developed fewer instances of colon cancer.

6. Indulge in dark chocolate.

Dark chocolate contains fibre and plant-based molecules called polyphenols. Since both of
these compounds are difficult for the intestines to digest, they can travel deep into your gut
where they’re fermented and metabolized by microbes. This process in turn releases health-
promoting anti-inflammatory chemicals.

7. Don’t give up on antibiotics.

Ever heard that taking antibiotics can throw your microbiome out of whack? It’s true to an
extent, as antibiotics have a habit of destroying the microbes in your gut indiscriminately;
but, there’s no other therapeutic alternative at the moment. Instead of avoiding antibiotics
altogether she recommends counteracting the effects on your gut by eating a diverse diet or
even taking a probiotic temporarily.

Lung

We often don’t consider the important role our lungs play in keeping us strong and well. It's
not until we experience problems breathing that we take notice. But the truth is, like the rest
of our body, our lungs need daily care and attention.
 these 8 tips and you can improve your lung health and keep these vital organs going strong
for life

1. Diaphragmatic breathing

Among the many things you can do to keep your lungs functioning properly are some simple
breathing techniques, according to Keith Roberts, RRT, CPFT, director of respiratory therapy at
Rush.These techniques can be used for people who are experiencing lung problems related to
asthma, emphysema and chronic bronchitis, as well as healthy individuals .Diaphragmatic
breathing uses the awareness of the diaphragm muscle, which separates the organs in the
abdomen from the lungs.By concentrating on lowering the diaphragm as you breathe in, you'll
get a much deeper inhale. "This is the technique that professional singers use to increase their
lung capacity."

2. Simple deep breathing

Deep breathing can help you get closer to reaching your lungs' full capacity.As you slowly
inhale, consciously expand your belly with awareness of lowering the diaphragm. Next expand
your ribs, allowing the floating ribs to open like wings. Finally, allow the upper chest to expand
and lift. After this, exhale as completely as possible by letting the chest fall, then contracting the
ribs and, finally, bring the stomach muscles in and up to lift the diaphragm and expel the last bit
of air.

3. "Counting" breaths

one can also increase their lung capacity by increasing the length of your inhalations and
exhalations. Starting by counting how long a natural breath takes. If it takes to the count of five
to inhale it should take to the count of five to exhale. You'll want them to be of equal
length.Once you've discovered the count for your average breath, add one more count to each
inhale and exhale until you can comfortably extend the length of time it takes to fill and empty
your lungs.The point is to avoid straining or being uncomfortable. It should be a gradual and
easy process.

4. Watching your posture
Since the lungs are soft structures, they only take up the room that you make for them. You want
to occasionally sit tall and reach overhead, to make more room for your lungs.A simple
technique for giving your lungs even more room is leaning back slightly in a stable chair, lifting
the chest and opening the front of your body as you breathe deeply.

5. Staying hydrated

Getting enough water is as important for the lungs as it is for the rest of the body.Staying well
hydrated by taking in fluids throughout the day helps keep the mucosal linings in the lungs
thin.This thinner lining helps the lungs function better

6. Laughing

Laughing is a great exercise to work the abdominal muscles and increase lung capacity.It also
clears out your lungs by forcing enough stale air out that it allows fresh air to enter into more
areas of the lung.

7. Staying active

Regular moderately intense activity is great for the lungs, and when you increase your daily
activity you get three things done at once: healthy lungs, a healthier heart and a better mood.

digestive health is directly impacted by the foods you eat and the lifestyle you live. By taking
steps to improve your digestive health, you'll help your digestive system to function more
efficiently, improving your overall health and sense of well-being.

stomach

Try these 10 tips for better digestive health:

1. Eat a high-fiber diet. According to Maria Adams, RD, MPH, a nutrition consultant in

Marblehead, Massachusetts, consuming a diet that's 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 (IBS). In addition, it can help you achieve or maintain a healthy weight.

2. Get both insoluble and soluble fiber. It's important to consume both types of fiber, since
they help 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's 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 same kind of 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. In addition, probiotics can enhance nutrient
absorption, may help break down lactose, strengthen your immune system, and possibly even
help treat IBS. Adams recommends that people eat good sources of probiotics, such as low-fat
yogurt or kefir, on a daily basis.
6. Eat on schedule.  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 digestive health. Fiber pulls water into the
colon to create softer, bulkier stools, allowing them to pass through more easily.

8. Skip the bad habits: smoking, 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. Exercise can also 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. Find stress-reducing activities that you enjoy and practice them on a regular basis.