Lymphatic Love for Enhanced Vitality
When it comes to maintaining optimal body function, the lymphatic system is one of the most crucial components. The lymphatic system is a key part of the body’s ability to detoxify and to have strong immune functioning. It has the ability to filter out many types of toxic substances and waste products based on an intricate drainage system.
The lymphatic system is a network of fluid-filled nodes, glands, and organs which include the tonsils, adenoids, spleen, and thymus and are present throughout the entire body. It is mostly made up of lymphatic vessels, which transport lymph - a fluid containing infection-fighting white blood cells - to lymph nodes. Lymph nodes are located throughout the body but the largest groupings are found in the neck, armpits, and groin areas. In the lymph nodes, the lymph is filtered. Lymph nodes contain a storage of white blood cells that help initiate antibody responses when presented with viruses, yeast, bacteria, and other pathogenic organisms. Swollen lymph nodes may be a sign that the body is dealing with an infection, injury, or an underlying condition.
Although we may not feel it, the lymphatic system is a key detoxification pathway. It is constantly cleansing the body and protecting us from harmful foreign invaders. The lymphatic system flushes toxins that are introduced to the body from both external (food, air pollution, personal care products, water, etc.) as well as internal (damaged proteins and metabolic/cellular waste) sources, making it one of the most important systems of the human body. Without proper lymphatic flow, the system can become overburdened with toxins that can overwhelm the elimination pathways including the liver, kidneys, lungs, skin, blood, and lymphatic tissue. This can result in compromised detoxification leading to constipation, low energy, and further accumulation of toxins.
Just like the liver and kidneys, it is important to give the lymph the attention it deserves. A healthy lymphatic system is directly related to the current state of our health and makes for a strong and resilient immune system to support our long-term health. For optimum health, it is essential to stimulate the lymphatic system through movement, proper hydration, muscle contraction, hydrotherapy, and breathing in order to circulate lymph effectively throughout the body. A sedentary lifestyle can negatively impact the lymphatic system and consequently the entire immune system. By taking care of your lymphatic system and getting it in tip-top shape, will help to create a gorgeous inner & outer glow for you.
Stress is also linked to stagnation in the lymphatic system due to the biochemical and hormonal changes the body experiences. Chronic stress can contribute to inflammation in the body and when left unchecked, this can cause cell damage which creates blockages in the lymphatic system. The lymphatic system is connected to the sympathetic nervous system (which is turned on during stressful situations) and this contributes to the connection between chronic stress and stagnation & inflammation in the lymphatic pathways.
Symptoms associated with stagnant lymph include
Fatigue
Bloating
Water retention
Stiffness, especially in the morning
Brain fog
Itchy and dry skin
Cellulite
Stubborn weight gain
Chronic sinusitis, sore throats, colds, and ear issues
Breast swelling with the menstrual cycle
Swollen lymph nodes (in the neck or underarms)
Cold hands and feet
How to support the lymphatic system & lymphatic clearance
Hydration: Drink half of your body weight (in lbs) in ounces daily. One of the most common causes of lymph congestion is dehydration. Since it is made up of 95% water, without adequate amounts of hydration, lymph fluid will become thick and sticky and will not flow properly. By adding a slice of lemon to your water, you are accelerating the detoxification process by flushing out toxins. Lemons are naturally super alkalizing and will help to mineralize the body and lymph.
Exercise / active movement: Exercise, specifically yoga, is one of the easiest ways to support a healthy lymphatic system. The natural flow of yoga that allows your muscles to contract and relax will prevent stagnation and relieve congestion by allowing lymph to flow freely in the body. A breath-centered practice is extra clearing. Inversions such as headstands, handstands, or shoulder stands will reverse the effect of gravity and drain the lymph towards the heart to eliminate toxins. Yoga twists also help to flush the lymph. By squeezing the organs and muscles, you are forcing stagnant lymph out of the tissues and stimulating lymphatic flow. Daily movement is essential for keeping the lymphatic system moving as well as enhancing circulation and blood flow. Brisk, daily walks are a wonderful way to move the lymph. Other options include dancing, doing jumping jacks, walking, and running. Daily exercise in some form also helps to clear blocked emotional energy.
Rebounder: Rebound therapy is also helpful in stimulating lymphatic drainage. Done on a mini trampoline, it stimulates the lymphatic valves, allowing for increased circulation throughout the system. Try rebounding for 15-20 minutes daily, spread out into three 5-minute sessions a day to start, to clean out the lymphatic system.
Dry brushing: Dry skin brushing is a great way to encourage the movement of lymph and blood in underlying organs and tissues of the body. This will help free any toxic build-up and stimulate your sweat glands & pores while getting rid of any dead skin cells. Dry skin brushing also does wonders for improving skin conditions and reducing cellulite. If the dry brush is too much for you, get a gua sha tool and use that instead.
Contrast showers: Hydrotherapy is an easy and effective at-home method to increase circulation. Alternate between hot and cold water in the shower to stimulate the circulatory system. The hot water brings the blood flow to the surface of your body, allowing it to flow freely. The cold water causes your body to bring the blood inwards towards your internal organs as a protective mechanism. Alternating hot and cold water during your daily shower increases circulation, encouraging lymphatic flow. In the shower, try to incorporate three to five hot to cold cycles. Start with hot water for the first part of your shower, then alternate to cold for bursts of 30 seconds each. *note: those with medical conditions should avoid this practice.
Breathwork: Taking deep breaths from your abdomen has many health benefits compared to shallow chest breathing. The flow of oxygen promotes the shift from sympathetic mode to parasympathetic mode in the body. This is especially ideal to do at the end of the day before sleep and before meals as it will help the body to work in sync and perform its natural processes, such as detoxification and digestion, effectively.
Sweating & infrared saunas: One of the best and safest ways to remove waste and toxins from the lymph and blood is by excreting them through the skin. Infrared saunas have the ability to penetrate heat deep into the tissues of the body, increasing circulation and promoting sweating by flushing blood into these areas to help drain lymph fluid.
Castor oil packs: Castor oil packs applied topically to the area of infection or inflammation promote proper lymph flow, which supports the healthy functioning of the organs, glands, tissues, and joints in that area.
Massage & self-massage: Like exercise, massage is a physical intervention that can be used to increase lymph flow. Treat yourself to a spa day or try to make self-massage a part of your daily or weekly ritual.
Lymphatic drainage massage: The lymphatic system is directly connected to our circulatory system and can impede our blood flow if it is stagnant. Lymphatic drainage can be supported through gentle lymphatic massages, which are done at points along the lymphatic system to help increase flow and release blockages.
Sex: The groin for both sexes contains lymph nodes that can potentially become stagnant without proper blood flow & circulation. Sex not only engages these areas but also activates the breath, increases body circulation, and, in turn, helps to drain the lymphatic system.
Foods that support the lymph
Begin your day with lemon water and hydrate throughout the day. Aim to drink 1/2 your body weight in oz of water each day.
Eat plenty of fruits and vegetables that are high in water content, enzymes, and fiber. The enzymes, antioxidants, and bioflavonoids in raw fruits and vegetables support the lymph by helping to break down toxins and to promote the clearance of harmful substances from the body. Raw fruits and vegetables also tend to have a higher water content than most other foods, which will help to hydrate the body and flush out stagnation. The fiber in fruits and veggies promotes regular elimination and cleanses the intestinal walls as food moves through the digestive system. Fresh fruit and vegetables are also alkalizing within the body and therefore will prevent harmful bacteria and pathogens from building up, as these tend to thrive in a more acidic environment. Great sources of fiber include: oatmeal, oat bran, psyllium husk, ground flaxseed, beans & lentils, berries, leafy greens, avocados, citrus fruits, apples, pears, sweet potatoes, broccoli, carrots, beets, winter squash, summer squash, celery, and bok choy.
Herbs that support the lymph
Burdock & dandelion root: Both are useful for detoxification and elimination.
Try: A decoction of 5 g of dried root each to 1 cup of water. Bring to a boil, covered, then let simmer for 15-20 minutes. Sip up to 3 cups per day. This also makes for a wonderful alternative to coffee.
Red clover & cleavers: Contain coumarins, which help support the normal clearing activity of the lymphatic system.
Try: A tea or infusion using 1 tsp in 8-12 oz of just-boiled water steeped for 10 mins. Sip 2-3 cups a day.