Food and Exercise to Support Body Systems Circulatory Nervous Digestive Respiratory Muscular Skeletal

Foods to Support the Circulatory System LIVESTRONG.COM Fruits and Vegetables Fruits and vegetables contain nutrients that promote the health of the circulatory system. Antioxidants, substances that delay cell damage, in dark- and bright- colored fresh fruits and vegetables such as eggplant, bell peppers, carrots, and broccoli protect your heart and blood vessels from damage. A fruit and vegetable-rich diet can help prevent high blood pressure. High blood pressure puts strain on your circulatory system, increasing the risk of injury.

Foods to Support the Circulatory System Go Nuts Almonds and other nuts can boost the health of your circulatory system by providing your body with vitamin E and healthy fats. Oily Fish Oily fish such as salmon, tuna, herring, sole and mackerel are rich in omega-3 fats. Omega-3 fats aid the circulatory system by reducing inflammation -- a harmful process that damages your body's blood vessels.

Foods to Support the Circulatory System Foods to Limit Processed foods such canned meats, pastries, sweetened cereals and white breads. Sugary drinks and foods can lead to weight gain and excess fat, which put an extra work load on your heart.

Exercise to Support the Circulatory System Physical activity strengthens your cardiovascular system — "Some is good; more is better,” according to the “Guidelines for Prescribing Exercise” set in 2010 by the American College of Sports Medicine. Exercise that makes your heart beat faster - running, jumping on a trampoline, jumping rope, swimming, playing soccer, or riding a bike.

Foods to Support Digestive System health.com Yogurt contains healthy bacteria to help you digest your food. Lean protein, like chicken and fish, are easy to digest. Whole grains, such as whole-wheat bread, oats, and brown rice, are a good source of fiber, which helps digestion. Fruits like bananas, apples, peaches, raisins have lots of healthy fiber.

Exercise to Support the Digestive System Exercise helps support healthy digestion and allows your body to absorb nutrients more effectively so you look and feel your best. Exercise improves blood flow throughout the body including your digestive system. Yoga focuses on stretching and bending the body into poses that help the flow of energy in the body.

Foods to Support the Muscular System LIVESTRONG.COM The key to a healthy muscular system is a healthy diet. Your body needs calcium, potassium, protein, Vitamin C every day to build, support and maintain healthy muscle cells. Calcium helps muscles contract and relax properly. Citrus fruits, soybeans, tofu, salmon and sardines are naturally high in calcium. Dark green, leafy vegetables like kale and broccoli are good source as well.

Foods to Support the Muscular System Potassium Potassium is essential for sending nerve messages to the muscles, allowing them to stretch and relax as needed. Good food choices include meats, dairy products, grains, vegetables, fruits and legumes (beans).  Protein Protein builds, maintains and repairs muscles. It creates energy and stamina, and helps muscles to contract properly. Good protein foods include chicken, beef, fish, milk, eggs and most other animal products. products, grains, vegetables, fruits and legumes.

Exercise to Support Muscular System Your muscles need blood and oxygen to remove waste and produce energy for physical activity. Exercise can improve your muscular system by increasing your muscle strength.  The size of your muscles expands as they get stronger, which protects your bones and joints.

Foods That Support the Nervous System Livestrong.com Omega-3 Fatty Acids One of the best foods to help in healing the nervous system is fish. Fish contains omega-3 fatty acids which protect the nerves from damage. Vitamins Green leafy vegetables like cabbage, kale, spinach and Brussel sprouts also help in healing the nervous system. These vegetables are high in B-complex vitamins, vitamin C, vitamin E and magnesium, which help the nervous system to function properly.

Exercise to Support the Nervous System Exercise is not only important for your heart, lungs, and muscles, but also for your brain. Research shows that exercise can help keep your mind sharp and make you feel better. Try to get 30 minutes of exercise 5 days a week, such as walking, swimming, or bike riding.  Breathing deeply helps your body and your brain to relax and feel energized. Take a deep breath and hold it for 3 seconds. Then slowly release it. Do this 3 times. Repeat 3 - 5 times per day.

Foods to Support the Respiratory System LIVESTRONG.COM Yogurt provides rich amounts of protein, calcium and probiotics -- healthy, or "friendly," bacteria that promote digestive wellness.  Eat a variety of colorful, whole fruits and vegetables which supply rich amounts of antioxidants -- nutrients that support your immune system's ability to protect your body from infections and disease.

Exercises to Support the Respiratory System During exercise, the respiratory system increases to meet the demands of the working muscles. The respiratory system uses the cardiovascular system -- heart, blood and blood vessels -- to transport oxygen and carbon dioxide. Exercise directly affects the heart and its ability to transport oxygen and carbon dioxide throughout the body.  With an increased amount of oxygen and carbon dioxide being transported, your respiratory rate -- rate of breathing -- also increases. This allows more oxygen to reach the lungs and more blood to be delivered to the muscles.

Foods to Support the Skeletal System LIVESTRONG.COM A good diet and regular exercise will help keep your skeletal system strong and healthy. Milk, cheese and other dairy products contain calcium. Broccoli, kale, sardines, salmon, Brazil nuts, almonds, oranges and calcium-fortified foods are good sources of calcium. Eat foods with vitamin D to assist in calcium absorption. Foods with vitamin D include dairy, eggs, fatty fish such as salmon or tuna and fortified orange juice and cereal. Exposure to the sun triggers vitamin D synthesis to produce vitamin D, as well.

Exercise to Support the Skeletal System Perform at least 30 minutes of weight-bearing exercise at least twice a week.