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The Amazing Body Systems:
The System functions:
The integumentary system consists of the skin, hair, nails and exocrine glands. The skin forms the body’s outer covering and protects the body from chemicals, disease, UV light and physical damage. Hair and nails extend from the skin to reinforce the skin and protection from the environment. Exocrine glands produce sweat, oil and wax to cool, moisturize and protect the skin’s surface.
Skin, hair, nails, sweat and oil glands, The skin endothelial surface of the inner lining of nerve endings, vascular, glandular and lymphatic cellular tissue
What you can do to help support a healthy Integumentary System:
Essential Vitamins & Minerals: Essential Fatty Acids, Vitamin B Complex: B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine), B7 (Biotin), B9 (Folic Acid), B12 (Cyanocobalamin), Vitamin C, Vitamin D, Vitamin E, Zinc.
Foods to include:
Blueberries, Cranberries, Blackberries, Prunes, Sweet Cherries
Spinach, Broccoli, Artichoke Hearts, Tomato, Avocado
Wild-Caught Salmon and Cod
Nut & Seeds
Brazil Nuts, Pumpkin Seeds, Flaxseed, Chia Seeds, Pecans
Red Beans, Kidney Beans, Pinto Beans, Black Beans, Green Tea
Daily morning cleanse: 8-12oz of lemon water.
Foods you should avoid or limit:
Do your best to read the labels on packaged food. If the names are too hard to pronounce, they are likely chemical based ingredients and not very good for you.
- Processed and high-sodium foods such as cured ham, bacon, sausage
- Foods that contain all-purpose flour such as pizza, bagels, pretzels, white bread, and flour tortillas.
- Foods containing artificial sweeteners like Sucralose such as yogurt, cereal, whole grain muffins
andbread and microwave popcorn.
- Beware of “reduced sugar” labels which are usually loaded with artificial sweeteners such as fruit juice, ketchup, jams, jelly, syrup, soda, sports drinks, ice cream
Artificial sweeteners you should try to avoid:
Aspartame, Acesulfame potassium, Alitame, Cyclamate, Dulcin, Equal, Glucin, Kaltame, Mogrosides, Neotame, NutraSweet, Nutrinova, Phenylalanine, Saccharin, Splenda, Sorbitol, Sucralose, Twinsweet, Sweet ‘N Low, Xylitol
Physical activity is essential for good health. New studies show even 15 minutes of elevated heart rate from activity has numerous benefits. Find activities you enjoy doing and aim for at least 15 minutes 4 to 5 times per week.
- CARDIO: Biking, Hiking, Walking, Running, Swimming, Dancing, Zumba
- STRENGTH: Weight Training, Pilates, Vigorous Yoga, P90X, Crossfit, Barre
- FLEXIBILITY: Yoga and Stretching
Uneven skin tone, fungus, scaly skin, hives, redness, baldness, skin tags, moles, warts, psoriasis, chickenpox, melanoma, canker sores, measles, lupus and slow healing wounds.
- Acne – Disorder that causes a variety of blemishes on the face, back, arms, chest including blackheads, whiteheads, pimples, nodules
- Cellulitis –
- Dermatitis – Any type of skin rash or irritation.
- Eczema – Inflammation of the skin that results in itchy, red and dry skin, cold sores-blisters in or around the mouth.
- Herpes – Common infection marked by sores around the mouth or genitals.
- Raynaud’s Syndrome – Condition in which some areas of the body feel numb and cool in certain circumstances.
- Shingles – Reactivation of the chickenpox virus in the body, causing a painful rash.
- Vitiligo – Disease that causes the loss of skin color in blotches.
You can download a copy of the Integumentary System information found on this page to keep for your