Holistic Health
Improve the Health of 7 Organs and Lower Associated Disease Risks
Summary of key points for the brain, heart, liver, lungs, kidneys, pancreas, and digestive system health.
Here’s why I wrote this article.
Besides cellular health, our organs' functions are particularly interesting to me. I designed my lifestyle based on holistic health principles. Therefore, I share my research and experience with my readers, hoping I might contribute to their well-being.
Previously I wrote about seven major organs in detail, covering relevant health conditions and providing practical tips to improve health. Each organ plays a different role and is critical for our health.
Many readers found them informative and engaging. However, new subscribers keep asking me about disorders related to specific organs as they cannot access my previous stories. My older stories do not reach my new followers and subscribers for some reason.
Therefore, I thought a story summarising the critical takeaway points of previous content would be valuable for new readers. This post will allow new subscribers to read the key points and find the details in the attached links.
I only cover seven organs in this post, as most significant disorders are related to them. So improving the health of these organs can also enhance overall health and well-being. Each story has links to credible sources for those who want to explore details from the body of knowledge.
Besides these seven organs, interested readers might also check my previous articles related to bone, teeth, skin, and muscle health from the links. Here are seven organs we can focus on to lower disease risks and improve our overall health.
1 —The Brain
I start with the brain, as it manages all other organs. It is also my passion, as I have studied the brain for decades. I have written several articles about the brain and associated disorders. I add them to the end of this section.
There are many diseases affecting the brain. The most common are neurodegenerative diseases such as various dementia types, including Alzheimer’s, Parkinson’s, Huntington’s, and Korsakoff’s Syndrome.
Of these, Alzheimer’s disease is the most common. For example, Alzheimer’s disease affects over six million Americans. In addition, brain atrophy and brain fog are widespread conditions that we need to be cautious about.
The body and mind are tightly connected. The brain is a crucial organ in maintaining this connection. Thus, the health of the brain is vital for our survival.
From my experience and reviews, the critical point to improving brain health is focusing on cellular and mitochondrial health. The brain is an energy-hungry organ.
Therefore, well-functioning mitochondria are essential. Therefore, the next important point is creating an alternative energy mechanism, such as through ketosis supplementing well-functioning glucose energy. Ketone bodies such as BHP also serve as signaling molecules to lower inflammation.
In addition, what we eat, how much we exercise, restorative sleep, fun, and quality of relationships affect the brain. Reducing stress by slowing down is a helpful strategy. The best tools to achieve this goal for me were meditation, fasting, and working in a flow state.
2 — The Heart
After the brain, the next critical organ is the heart. If it stops, we no longer exist on this planet.
Unfortunately, heart diseases are widespread, causing millions of death. For example, around 659,000 people in the US die from heart disease yearly. And globally, 17.9 million die from cardiovascular diseases, according to the World Health Organization.
Heart disease (clogged arteries), heart attacks, stroke, congenital heart defects, and peripheral artery disease are classified as cardiovascular diseases as documented by NIH.
In a recent story, I introduced seven risk factors for cardiovascular diseases and explained how to tackle them with lifestyle choices. In summary, the key factors are:
Atherosclerosis (Increased Plaque in Arteries), Elevated Homocysteine Levels, High Triglycerides and High Blood Pressure, Oxidative Stress, Chronic Inflammation, Insulin Resistance and Metabolic Syndrome, and High LDL Cholesterol.
I also posted an article titled Here’s How to Lower the Risks of Heart Disease and Strokes in Five Steps. Another helpful story many readers enjoyed was Three Tips to Boost Nitric Oxide and Lower Heart Disease/Stroke Risks.
3 — The Liver
The liver is the second largest organ (after the skin), having critical functions in the body. As the busiest organ, the liver filters all waste products and clears the blood. It is also critical for energy production.
As documented in this paper, “all the blood leaving the stomach and intestines passes through the liver. The liver processes this blood, breaks down balances, and creates the nutrients and metabolizes drugs into forms that are either easier to use for the rest of the body or nontoxic.”
There are multiple liver diseases. Some are complex, causing severe health issues. Besides liver cancer as the most severe condition, the major ones are caused by viral infections such as hepatitis A, hepatitis B, hepatitis C, alcohol, and obesity.
There are also genetic liver diseases such as Wilson disease and hemochromatosis. I documented my findings on liver cancer in a story titled Here’s How to Reduce Liver Cancer Risks with Healthy Lifestyle Choices.
The most common conditions are nonalcoholic liver disease and cirrhosis. I posted several articles about fatty liver disease. Readers enjoyed an article titled Here’s How to Defeat Fatty Liver Disease with 3 Lifestyle Choices.
I also recently shared a story reflecting the experience of a friend. This piece is titled Here’s How David Reversed Fatty Liver Disease After 65 with Lifestyle Changes.
4 — Lungs
It is impossible to live a few minutes without the support of the lungs. Our lungs are vital for our survival and prosperity. They are essential for getting fresh air and removing stale ones for bodily functions. We can leave without eating for long but cannot without breathing.
Unfortunately, respiratory diseases are in the top ten causes of death. According to World Health Organization (WHO), it is fourth on the list.WHO informs that: “262 million people suffer from chronic respiratory diseases.“
WHO informs that “up to 650 000 people die of respiratory diseases linked to seasonal flu yearly.” Lancet documented the global burden of lower respiratory infections, reporting we are making progress, but we need to do better.
Based on a literature review, I provided practical tips anyone can customize daily to prevent respiratory diseases.
1 — Pay attention to personal hygiene, especially washing hands after touching others, people, animals, foods, etc.
2 — Stop smoking and stay away from secondary smoking.
3 — Get timely support from medical professionals when experiencing symptoms of respiratory diseases.
4 — Use medications as advised by professionals.
5 — Avoid close contact with people having flu or cold.
6 — Consider available vaccinations.
7 — Refrain from polluted air and consider an air-cleaning machine for indoor use.
8 — Improve the defense system that can fight against infection by eating nutritious food, regular exercise, restorative sleep, and rest.
You can review details of these points in an article titled Make Your Lungs Healthier via Lifestyle Approaches.
5 — Kidneys
The primary role of kidneys is to cleanse the body of toxins and throw them into the urine. The UK Kidney Health reports, “The two kidneys together filter 200 liters of fluid every 24 hours.”
The human body comprises a substantial fluid, mainly water, and blood. Fluids keep electrolytes for various bodily functions. The kidneys play a critical role in balancing these electrolytes such as sodium, potassium, calcium, and magnesium.
The kidneys are central to maintaining these correct balances and the effective functioning of all body cells. A less-known but essential function of kidneys is the creation of hormones. For example, kidneys secrete renin, erythropoietin, and Vitamin D.
Renin is critical to regulating blood pressure. Erythropoietin is essential for the production of red blood cells. Vitamin D is converted by nutrients or sunlight, which is crucial for many functions in the body.
According to World Health Organization (WHO), “Kidney diseases have risen from the world’s 13th leading cause of death to the 10th. Mortality has increased from 813,000 in 2000 to 1.3 million in 2019.”
As kidneys have critical functions, kidney diseases can threaten the body’s homeostasis and lead to dysfunction. When the kidneys cannot do their functions, the body cannot get rid of toxins constantly accumulating in the body.
Kidney diseases causing the loss of functionality can put the body in a vulnerable position. The kidneys look so small, but kidney disease is not a non-trivial matter for our health and well-being.
The key risk factors, as documented by the Mayo Clinic, are diabetes, high blood pressure, cardiovascular diseases, smoking, obesity, racial background (e.g., Black, Native American, or Asian American), family history of kidney disease, and abnormal kidney structure.
I provided three tips to improve kidney health. They are maintaining a healthy body composure and weight, making the body insulin and leptin sensitive, and refraining from toxins especially quitting cigarette smoking. You can read the details in a story titled Here’s How to Make Your Kidneys Healthier via Lifestyle Choices.
6 — The Pancreas
Interestingly, the pancreas seems to have less attention in the literature than the brain, heart, liver, lungs, and kidneys. Yet, like other organs, the pancreas plays a critical role in our health and well-being. A damaged pancreas can cause serious health issues and even death.
The pancreas is a small organ (around six inches long) that exists in the upper abdomen behind the stomach. It has two critical functions for our health. It creates hormones and enzymes essential for metabolism.
The enzymes created by the pancreas are essential for digesting food, especially macronutrients such as proteins, fats, and carbs.
The most critical hormone for our metabolism is insulin, created by the pancreas. As I mentioned in numerous articles, insulin is a master hormone. Without this crucial hormone, the human body cannot survive.
The prominent role of insulin is to control glucose metabolism, a vital energy source for cells, tissues, and organs, including the brain.
According to National Pancreas Foundation, “There are a variety of disorders of the pancreas, including acute pancreatitis, chronic pancreatitis, hereditary pancreatitis, and pancreatic cancer.”
Among these diseases, the most severe condition is pancreatic cancer. Unfortunately, it is the leading cause of death globally. For example, unfortunately, The American Cancer Society (ACS) estimates that 49,830 will die from pancreatic cancer in the United States in 2022. However, I believe that we might reduce the risks of some cancers via healthy lifestyle choices.
Here are five tips to improve the health of the pancreas:
1 — Chew food as much as possible.
2 — Control the acidity of the body.
3 — Maintain good hydration.
4 — Move the body regularly.
5 — Give a rest to the pancreas via time-restricted eating.
You can read the details of these points in a story titled Here’s How to Make Your Pancreas Healthier via Lifestyle Choices.
7 — Gut, Stomach, and Overall Digestive System
This section is the most comprehensive, as it covers multiple organs. I covered my research and experience of digestive and gut health in an article titled How to Lower the Risks of Gastrointestinal Disorders in 5 Steps.
To understand gastrointestinal disorders, we need to visualize the digestive system, also known as the gastrointestinal tract, abbreviated as the GI tract. This structure comprises a series of joined and coiled hollow tubes that stretch from the mouth to the anus.
As documented by NIH, some common disorders are diarrhea, constipation, vomiting, reflux, food poisoning, gastritis, Coeliac disease, Crohn’s disease, Dumping syndrome, Barrett’s Esophagus, diverticulitis, hemorrhoids, lactose intolerance, irritable bowel syndrome, GI bleeding, pancreatitis, anal fissures, anal fistula, perianal abscesses, and peptic ulcers.
Some gastrointestinal disorders are acute, and some might be chronic. However, almost all functional ones relate to our lifestyle choices, such as food, movement, and sleep. We can improve some structural ones via healthy lifestyle habits.
Documents by NIH indicate that diseases of the stomach, gut, colon, and rectum might be prevented, or their effects can be lowered by maintaining healthy lifestyle habits. Some practical tips are eating the right foods, practicing suitable bowel habits, and getting screened for tumors.
Gastrointestinal disorders are diagnosed and treated by specialists called gastroenterologists. In addition to blood, urine, saliva, and feces tests, they also use procedures such as endoscopy and colonoscopy. They also use ultrasounds, MRIs, CT scans, X-rays, and UGI for structural conditions.
Common risk factors for gastrointestinal disorders are excessive food consumption, food intolerances, allergies, anti-nutrients, sedentary life, sleep deprivation, stress, inflammation, pathogens, overusing anti-diarrheal medications and antacid supplements, and pregnancy.
I provided a dozen of tips to improve digestive health. You can check the details in an article titled How to Lower the Risks of Gastrointestinal Disorders in 5 Steps.
1 — Remove offending food using an elimination diet
2 — Prepare and store your food carefully and refrain from toxins.
3 — Abstain from consuming excessive food.
4 — Consider skipping a meal or fast for a few days if you can.
5 — Eat your food slowly, chewing as many times as possible
6 — Stay away from stressful situations, especially during mealtimes.
7 — Drink water an hour after mealtimes as water can lower stomach acid.
8 — Walk gently after an hour of the main meals to improve digestion.
9 — Perform regular exercise, remain active, and sleep well.
10 — Consider taking relevant digestive enzyme supplements if you have difficulty digesting particular foods with support from professionals.
11 — Be careful with the use of over-the-counter digestive supplements.
12 — Obtain timely support from qualified healthcare professionals when you have severe or prolonged digestive issues.
The best way to improve my digestive health has been eating one meal a day to prevent overeating. I also benefited from a customized diet meeting my genetic makeup and lifestyle. Moving from plant-based to animal-based diets worked well for me. However, some people thrive on keto-vegan or keto-omnivore diets.
Conclusions and Takeaways
This article includes only seven organs. I also covered bone, teeth, skin, and muscle health in previous articles. Every organ plays a critical role in our health. Disease treatment is necessary. As individuals, we have responsibility and accountability for preventing diseases related to these organs. Thus, risk management is a critical part of holistic health.
The body and mind are connected intricately. Physical and mental health are like yin and yang. When we look after our organs with good nutrition, sleep, rest, movement, and fun, we can improve our mental health too.
By understanding these risks and taking appropriate actions timely, we can significantly prevent disease formation, improve healthspan, and extend lifespan. Treating diseases is crucial. However, preventing them with healthy lifestyle choices before they manifest in our lives is wise.
Other factors, like genetics, are beyond our control at this stage. However, healthy lifestyle choices can have epigenetic effects turning on protective genes and turning off disease-inducing ones.
There are other organs and more diseases that I plan to cover in future articles. In the meantime, I compiled the risks of major diseases and preventing them with healthy lifestyle habits in a recent article titled Reduce the Risks of Major Diseases with Healthy Lifestyle Habits.
Two low-hanging fruits to lower the risks from my experience are exercise and time-restricted eating, as I explained in this article titled Fasting and Moving More Often Might Help Us Live Healthier and Longer. Another easy one is meditation. Therefore I chose to meditate three times a day. Here’s Why and How I Fasted, Moved, and Meditated Daily for Decades.
In addition to blood, water, and oxygen, as all these organs communicate via hormones and neurotransmitters, we must focus on endocrine health.
Our organs also depend on the glands which I introduce in the attached article. Understanding the glands' role and awareness of related disorders might allow you to care for them and seek help when required.
Thank you for reading my perspectives. I wish you a healthy and happy life.
If you are a new reader and find this article valuable, you might check my holistic health and well-being stories reflecting my reviews, observations, and decades of sensible experiments.
Sample Health Improvement Articles for New Readers
I write about various hormones and neurotransmitters such as dopamine, serotonin, oxytocin, GABA, acetylcholine, norepinephrine, adrenaline, glutamate, and histamine.
One of my goals as a writer is to raise awareness about the causes and risk factors of prevalent diseases that can lead to suffering and death for a large portion of the population.
To raise awareness about health issues, I have written several articles that present my holistic health findings from research, personal observations, and unique experiences. Below are links to these articles for easy access.
Metabolic Syndrome, Type II Diabetes, Fatty Liver Disease, Heart Disease, Strokes, Obesity, Liver Cancer, Autoimmune Disorders, Homocysteine, Lungs Health, Pancreas Health, Kidneys Health, NCDs, Infectious Diseases, Brain Health, Dementia, Depression, Brain Atrophy, Neonatal Disorders, Skin Health, Dental Health, Bone Health, Leaky Gut, Leaky Brain, Brain Fog, Chronic Inflammation, Insulin Resistance, Elevated Cortisol, Leptin Resistance, Anabolic Resistance, Cholesterol, High Triglycerides, Metabolic Disorders, Gastrointestinal Disorders, Thyroid Disorders, Anemia, cardiac output, and major disorders.
I also wrote about valuable nutrients. Here are the links for easy access:
Lutein/Zeaxanthin, Phosphatidylserine, Boron, Urolithin, taurine, citrulline malate, biotin, lithium orotate, alpha-lipoic acid, n-acetyl-cysteine, acetyl-l-carnitine, CoQ10, PQQ, NADH, TMG, creatine, choline, digestive enzymes, magnesium, zinc, hydrolyzed collagen, nootropics, pure nicotine, activated charcoal, Vitamin B12, Vitamin B1, Vitamin D, Vitamin K2, Omega-3 Fatty Acids, N-Acetyl L-Tyrosine, Cod Liver Oil, and other nutrients to improve metabolism and mental health.
Disclaimer: My posts do not include professional or health advice. I document my reviews, observations, experience, and perspectives only to provide information and create awareness.
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