Chances are, you’re familiar with the immune system and understand its importance. But did you know your immune health depends on your lymphatic system?
The lymphatic system is sometimes called your body’s garbage disposal. It plays a key role in immune function and removes toxins and waste from your body’s tissues. Yet this system often doesn’t get the attention it deserves.
In this article, we’ll take a close look at what the lymphatic system does, and why it’s crucial for your health. We’ll then cover simple methods to strengthen your lymphatic function.
What is the Lymphatic System?
The lymphatic system is part of your immune system. It’s made up of lymph vessels, lymph nodes, and lymphatic organs including the spleen, thymus, tonsils, and bone marrow.
This complex network of tissues and organs work together to circulate lymphatic fluid, known as lymph. This clear, watery liquid contains proteins, fats, and nutrients, as well as white blood cells called lymphocytes.
Lymph flows through your organs and tissues collecting waste, toxins, and other harmful substances. It then sends this waste to the bloodstream, where it’s removed by the liver or kidneys.
Functions of the Lymphatic System
Your lymphatic system is a VIP in your body’s waste disposal system. It works nonstop cleansing your body’s cells of waste. Yet the lymphatic system serves many other functions as well. Here are a few ways the lymphatic system helps your body:
Drains excess fluid
One key role of the lymphatic system is to help your body maintain fluid balance. It collects excess fluid from your body’s tissues and returns it to the bloodstream. That’s why when lymphatic flow is poor, fluid can build up and lead to swelling.
Fight offs infections
Your lymphatic system works with your immune system to protect your body from foreign invaders. It produces lymphocytes, a type of white blood cell that fights off viruses, bacteria, and other harmful pathogens.
Absorbs fats
The lymphatic system also helps your body absorb dietary fats. It collects fat-soluble nutrients in the small intestine and transports them to your bloodstream.
Signs of a Sluggish Lymphatic System
Your lymphatic system acts like a drain, helping your body get rid of toxins, waste, and other harmful substances.
Unfortunately, many unhealthy lifestyle habits can clog this system. This includes poor diet, toxin exposure, and a sedentary lifestyle.
When your lymphatic system gets blocked, waste can accumulate. This sets the stage for inflammation and poor immune function. And when your lymphatic system isn’t functioning well, your body may send you some signals:
Here are a few signs of lymphatic congestion:
- Headaches
- Swelling and bloating
- Difficulty fighting off infections
- Soreness and stiffness
- Allergies and repeated sinus infections
- Brain fog
- Skin issues
How to Keep Your Lymphatic System Healthy
If you suspect your lymphatic system is sluggish, making healthy lifestyle changes can help get it moving.
Here are 10 simple ways to boost this system:
1 – Move your body
Your circulatory system has a pump: your heart. But your lymphatic system doesn’t. Instead, it relies on physical activity to circulate lymph.
Moving your muscles, breathing, and getting your heart rate up creates a pumping action that stimulates lymphatic flow. Any type of exercise can help get lymph moving. The important thing is to do it regularly.
One popular exercise to boost lymphatic flow is to jump on a trampoline, also known as rebounding. The up and down motion combined with the effects of gravity increases lymphatic flow.
Yoga is another excellent way to support the lymphatic system. The combo of stretching and deep breathing stimulates the circulation of lymphatic fluid.
2 – Drink plenty of water
Dehydration can cause lymphatic congestion. Your body needs water to produce lymphatic fluid and keep it flowing freely. Drinking plenty of water helps lymph move throughout your body to flush out toxins and waste. Aim to drink at least 2 liters of pure water every day.
3 – Clean up your diet
The foods you eat can either help or harm your lymphatic system. Eat plenty of wholesome, anti-inflammatory foods like:
- Cruciferous veggies
- Leafy green vegetables
- Berries and other antioxidant-rich fruits
- Foods high in omega-3 fatty acids like wild salmon and sardines
- Healthy fats like olive oil, avocados, coconut oil, nuts, and seeds
- Herbs and spices turmeric, ginger, garlic, and rosemary
These foods give your body the nutrients needed to keep your lymphatic system healthy. You’ll also want to steer clear of processed foods, sugar, refined vegetable oils, and conventional meat. These foods can cause inflammation and impair lymphatic function.
4 – Go non-toxic
One easy way to support your lymphatic system is to lighten your toxic load. Remember, this system helps remove toxins from your body. This means the more toxins you allow in your environment, the more work your lymphatic system has to do.
You can lighten your toxic load by choosing natural cleaners, personal care products, and cosmetics. If you need help choosing non-toxic products, EWG’s Skin Deep database is a great resource. Using a water filter and air purifier can also help reduce your toxin exposure.
5 – Practice deep breathing
Deep breathing creates a pumping action that helps lymph flow throughout the body. Belly breathing (aka diaphragmatic breathing), is especially helpful, as it changes pressure in your abdomen. This helps lymph transport toxins into the bloodstream before they’re sent to your liver. If you’re new to belly breathing, this video will walk you through it.
6 – Wear comfy clothing
Many lymphatic vessels and lymph nodes are located close to the surface of your skin. For this reason, tight clothing can block lymphatic flow and lead to congestion.
Tight bras can be especially problematic since many lymph nodes are found in the armpit and chest area. So do your lymphatic system a favor and wear loose clothing and wireless bras. This will allow lymph to move freely.
7 – Try dry brushing
Dry brushing is a simple technique to boost lymphatic circulation. As the name suggests, it involves brushing dry skin with a natural bristled brush. This opens your pores, exfoliates your skin, and stimulates lymphatic movement.
Dry brushing is best done before showering. To boost its effects, you can combine this method with hot and cold showers (more on this below). For a thorough walk-through on how to dry brush, check out this article.
8 – Take a hot + cold shower
Contrast showers are another easy way to enhance lymphatic drainage. This involves alternating back and forth between hot and cold water. Hot water dilates your blood vessels and cold water restricts them. This combo creates a pumping action, forcing lymph to move throughout your lymphatic system.
9 – Roll it out
Foam rolling is a technique that’s best known for reducing muscle soreness post-workout. But foam rolling stimulates lymphatic drainage too. It breaks up fluid buildup around the fascia, your body’s connective tissues, to promote lymph movement. Jade rollers can also be used to boost lymphatic drainage in your face.
10 – Get a lymphatic massage
Lymphatic drainage massage is a special form of massage therapy that helps unclog the lymphatic system. This technique uses gentle pressure and precise movements in a specific order to enhance lymphatic flow.
Lymphatic massage can help reduce pain and swelling, break up lymph congestion, and help clear toxins and waste from the body. It’s an excellent way to strengthen the immune system and reduce swelling after surgery. To learn more about lymphatic drainage massage, check out this article.
Boost Your Lymphatic System With a Lymphatic Drainage Massage in Orland Park, IL
Have a hunch your lymphatic system could use some tender loving care? Whether you’re recovering from surgery, feeling sore, or simply want to give your immune system a boost – lymphatic massage can help.
At Anchored in Health, our talented massage therapist is a lymphatic drainage massage expert. So if you live in the Chicago area and are ready to feel the benefits of lymphatic massage, follow these steps:
- Contact us with questions.
- Book your first lymphatic massage with our expert massage therapist here.
- Experience how supporting your lymphatic system can improve your health and well-being.
Other Holistic Health Services Offered at Anchored in Health in Orland Park, IL
At Anchored in Health, we’re committed to helping you live your healthiest life. That’s why we offer several wellness services to help you reach your health goals. This includes functional medicine, chiropractic care, acupuncture, and the Shape ReClaimed program. We even offer genetic testing and thermography.
Contact us to find out how we can help you improve your health and well-being. And for more helpful health tips, feel free to visit our blog.
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