Musculo Skeletal System

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  Musculo Skeletal System 1.Stay active Physical activity is perhaps the best thing one can do to maintain healthier joints. In contrast to popular beliefs and myths, research has found that people who exercise more have healthier joints as they age, which is also true for people who have osteoarthritis. Although physical activity can be slightly painful, these activities will strengthen the muscles that hold the joints together and help stabilize them so that they move the way in which they were intended. 2. Don't overextend your joints Although being active is good for the joints, certain movements can lead to injuries. Generally, instant reexes, including rapid direction changes or twisting, can cause  joint damage. Be aware of your movements to keep joint trauma out of your life. 3.Eat smart  You should support your joint health with healthy foods as well. This will help protect bone structure, muscles and cartilage. At the top of the list are dark leafy greens, winter squash, olive oil, citrus and turkey. There are important nutrients in dark leafy greens that aid joint health including vitamins C, K and A, iron, calcium and magnesium. Turkey is a good source of lean protein that plays a critical role in muscle and cartilage repair. Although citrus is known for containing vitamin C, it also contains many phytonutrients in addition to folic acid, potassium, calcium, thiamin, niacin, phosphorus, magnesium and copper. These antioxidants ght against oxidation in the body, including joints, which is the primary cause of inammation and aging. 4. Be ft  The musculoskeletal system carries the body, meaning that it maintains the structure against gravity. If you want your joints to stay healthy and seek the simplest solution, the best answer is to lose weight. Do not forget that the more weight you put on to your joints, the more pressure and stress there is on your  joints. This translates to more pain if you are already experiencing issues. Losing weight is also the quickest way to alleviate joint pain and boost your joint health. Digestive System 1.Eat a high-fber diet.  According to Maria Adams, RD, MPH, a nutrition consultant in Marblehead, Massachusetts, consuming a diet that's high in ber and rich in whole grains, vegetables, legumes, and fruits can improve your  digestive health. A high-ber diet helps to keep food moving through your digestive tract, making you less likely to get constipated, Adams says, adding that a high-ber 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.   2.2. Get both insoluble and   soluble fber.  It's important to consume both types of ber, since they help your digestive system in dierent ways. Insoluble ber, also known as roughage, can't be digested by the body and therefore helps add bulk to the stools, says Adams. Soluble ber draws in water and can help prevent stools that are too watery. Good sources of insoluble ber include wheat bran, vegetables, and whole grains; get soluble ber from oat bran, nuts, seeds, and legumes. 3.3. Limit oods that are high in at.   In general, fatty foods tend to slow downthe 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-ber foods can make them easier on your digestive system. 4.4. Choose lean meats.  Protein is an essential part of a healthful diet, but fattycuts of meat can lead to uncomfortable digestion. When you eat meat, select lean cuts, such as pork loin and skinless poultry. Respiratory System 1. Avoid smoking, get enough exercise, and wash your hands to protect your respiratory system from illness.2.Getting the recommended vaccinations can help prevent diseases, such as whooping cough and u. Integumentary System 1. Don't stay at the sun for too long2. Drink water to keep your skin hydrated3. Maintain your body form4. Also maintain your cleanliness Cardiovascular System  Control your blood pressure.  High blood pressure is a major risk factor for heartdisease. It is important to get your blood pressure checked regularly - at least once a year for most adults, and more often if you have high blood pressure. Take steps, including lifestyle changes, to prevent or control high blood pressure.  Keep your cholesterol and triglyceride levels under control.  High levels of cholesterol can clog your arteries and raise your risk of coronary artery disease and heart attack. Lifestyle changes and medicines (if needed) can lower your cholesterol.  Triglycerides are another type of fat in the blood. High levels of triglycerides may also raise the risk of coronary artery disease, especially in women.   Stay at a healthy weight.  Being overweight or having obesity can increase your risk for heart disease. This is mostly because they are linked to other heart disease risk factors, including high blood cholesterol and triglyceride levels, high blood pressure, and diabetes. Controlling your weight can lower these risks.  Eat a healthy diet.  Try to limit saturated fats, foods high in sodium, and added sugars. Eat plenty of fresh fruit, vegetables, and whole grains. The DASH diet is an example of an eating plan that can help you to lower your blood pressure and cholesterol, two things that can lower your risk of heart disease.  Get regular exercise.  Exercise has many benets, including strengthening your heart and improving your circulation. It can also help you maintain a healthy weight and lower cholesterol and blood pressure. All of these can lower your risk of heart disease.  Limit alcohol.  Drinking too much alcohol can raise your blood pressure. It also adds extra calories, which may cause weight gain. Both of those raise your risk of heart disease. Men should have no more than two alcoholic drinks per day, and women should not have more than one.  Don't smoke.  Cigarette smoking raises your blood pressure and puts you at higher risk for heart attack and stroke. If you do not smoke, do not start. If you do smoke, quitting will lower your risk for heart disease. You can talk with your health care provider for help in nding the best way for you to quit.  Manage stress.  Stress is linked to heart disease in many ways. It can raise your blood pressure. Extreme stress can be a trigger for a heart attack. Also, some common ways of coping with stress, such as overeating, heavy drinking, and smoking, are bad for your heart. Some ways to help manage your stress include exercise, listening to music, focusing on something calm or peaceful, and meditating.  Manage diabetes.  Having diabetes doubles your risk of diabetic heart disease.  That is because over time, high blood sugar from diabetes can damage your blood vessels and the nerves that control your heart and blood vessels. So, it is important to get tested for diabetes, and if you have it, to keep it under control.  Make sure that you get enough sleep.  If you don't get enough sleep, you raise your risk of high blood pressure, obesity, and diabetes. Those three things can raise yourrisk for heart disease. Most adults need 7 to 9 hours of sleep per night. Make sure that you have good sleep habits. If you have frequent sleep problems, contact your health  care provider. One problem, sleep apnea, causes people to briey stop breathing many times during sleep. This interferes with your ability to get a good rest and can raise your risk of heart disease. If you think you might have it, ask your doctor about having a sleepstudy. And if you do have sleep apnea, make sure that you get treatment for it. 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.
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