Holistic Ways to Protect Your Organs
Why do you need to protect your organs?
Organs are structures that play specific roles in the body. For example, the liver breaks down harmful substances and helps your body eliminate them. The kidneys clear your blood of waste. Your heart pumps blood throughout the body. The lungs take oxygen from the air into the blood and remove carbon dioxide. The brain controls every process that regulates bodily functions.1
You cannot live without these organs working together to ensure your body functions properly. When you take good care of your organ health, you live longer without chronic diseases.1
Taking care of your organs
Taking good care of your organs involves maintaining healthy lifestyle habits and regular check-ups to make sure everything is in order.
Below are some suggestions for maintaining healthy organs.
Do regular check-ups
Regular check-ups are key to maintaining good health. Health checkups help detect diseases early, allowing for quick intervention when needed.2
Regularly examining your health by a healthcare professional also allows you to monitor pre-existing conditions, preventing them from worsening and reducing health costs.2
Eat a healthy diet
Your body needs nutrients to function well. A balanced diet is the most effective way to get the nutrients you need.3
It’s recommended to avoid highly processed foods that contain excessive amounts of salt, sugar, and fat. Eating too much of these foods can contribute to liver damage and increased risk of developing kidney and heart diseases. They also disrupt the gut microbiome, triggering inflammation and leading to gastrointestinal issues.3
Eat more fruits and vegetables to take advantage of the fiber, vitamins, minerals, and antioxidants they offer. It’s also a good idea to add foods like kimchi, kombucha, fermented pickles, and kefir. These natural probiotics help maintain a healthy gut by increasing the amount of good bacteria in your microbiome.3
Stay hydrated
Water is necessary for most bodily functions, including:4
· Maintaining blood volume and blood pressure.
· Eliminating waste products by the liver and kidneys.
· Breaking down food and absorbing essential nutrients and minerals.
· Promoting regular bowel movements and preventing constipation.
· Lubricating the joints and cushioning tissues.
· Regulating body temperature through sweat.
Aim for 8 glasses of fluids a day and you’ll notice the difference.
Practice regular physical activity
It is well known that exercise plays a crucial role in maintaining overall health. It helps support the body's balance, stimulating positive changes that protect against various diseases.5
By staying active, you can significantly reduce the risks of dying from all causes. It has been shown that exercise helps lower the chances of developing conditions like type 2 diabetes, high blood pressure, high cholesterol, and heart problems.5
Moderate-to-vigorous physical activity helps improve thinking and learning, and it reduces the risk of mental illnesses like depression and anxiety.5
Exercise is essential in weight management, as consuming more calories than you burn can lead to weight gain. You also need to exercise to build strong muscles and bones, which can help avoid joint damage, fractures, and falls.5
Get enough good-quality sleep
Getting enough quality sleep is vital for maintaining healthy organs. Sleep facilitates the body's recovery, helps regulate hormones, strengthens the immune system, and promotes brain health.
Lack of sleep has been linked to several health problems, such as an increased risk of heart disease, high blood pressure, type 2 diabetes, and obesity. The ideal amount of sleep for healthy adults is 8 hours per night.6
Avoid smoking and limit alcohol intake
Cigarettes contain substances that are harmful to health. Tobacco smoking is associated with several diseases, such as cancer, respiratory problems, stroke, eye damage, and heart disease.7
Drinking too much alcohol can also cause significant health harm, including liver damage, cancer, and heart disease. The Centers for Disease Control and Prevention (CDC) recommends that adults choose not to drink or drink in moderation (two drinks or less per day for men and one drink or less per day for women).
Get your vaccines
Vaccines help prevent infectious diseases and reduce the risk of complications that can cause organ damage and failure. Discuss the vaccinations recommended for you with your GP.8
Be careful with medications and supplements
When taken incorrectly, certain medications can cause liver damage. Supplements may harm the kidneys when in excess, as they can accumulate or react adversely with prescription medications.9
Consult a doctor before starting any medication or supplement and follow your doctor's prescription exactly.
Key takeaways
Protecting your organs and preventing disease requires a holistic approach. Focus on eating a nutritious, balanced diet, staying active, getting enough rest, avoiding smoking and excessive alcohol, keeping your vaccinations up to date, and scheduling regular health checkups. These habits work together to support a healthier body and mind.
References
1- Taking Care of Your Body. CDC. https://www.cdc.gov/howrightnow/taking-care/index.html
2- Krogsbøll, Lasse T., et al. "General health checks in adults for reducing morbidity and mortality from disease: Cochrane systematic review and meta-analysis." Bmj 345 (2012). https://pmc.ncbi.nlm.nih.gov/articles/PMC6353639/
3- Keep Organs Healthy With These Foods. Arthritis Foundation. https://www.arthritis.org/health-wellness/healthy-living/nutrition/healthy-eating/foods-for-organ-health
4- The importance of hydration. BDA. https://www.bda.uk.com/resource/the-importance-of-hydration.html
5- Benefits of Physical Activity. CDC. https://www.cdc.gov/physical-activity-basics/benefits/index.html
6- Why Is Sleep Important? NIH. https://www.nhlbi.nih.gov/health/sleep/why-sleep-important
7- 10 of the Worst Diseases Smoking Causes. American Lung Association. https://www.lung.org/research/sotc/by-the-numbers/10-worst-diseases-smoking-causes
8- How do vaccines work? WHO. https://www.who.int/news-room/feature-stories/detail/how-do-vaccines-work
9- Grubbs, Vanessa, et al. "Americans' use of dietary supplements that are potentially harmful in CKD." American journal of kidney diseases 61.5 (2013): 739-747.https://pmc.ncbi.nlm.nih.gov/articles/PMC3628413/