4 ways to support your lymphatic system and why is that even a thing?
Living an active lifestyle supports the lymphatic system and general health
I’m sure you have heard about dry brushing by now. Like any “new” trend, you hear about it, watch and read about it everywhere. I wrote “new” because this is not new at all. Skin scrubbing exists in eastern cultures for many centuries. The tools and techniques may be different than dry brushing, but the goal is similar- to promote the health of the lymphatic system.
Working with my clients, I often notice that a lot of the issues that my clients deal with have one thing in common- poor blood circulation and sluggish lymphatic system. It may be a wide range of symptoms such as accumulation of fluids (swollen ankles), numbness and tingling in the hands and feet, cold hands and feet, joint and muscle cramping, dry skin, varicose veins. I find that once the blood circulation has improved, symptoms are eliminated, and the client gains a general sense of well- being.
Acupuncture is an effective and research-based way to improve blood flow and improve general health, but it’s not enough. It requires a combination of regular self-care and healthy habits to maintain health. For that reason, I teach my clients about healthy nutrition and other healthy habits that can support their health. Here I will focus on ways to maintain a healthy lymphatic system. At the end of this post, you will find a short video that I made to show you one way to improve lymphatic flow- dry brushing.
“Traditional Chinese Medicine (TCM) is one of the oldest medical systems which was developed through centuries of clinical practice, academic research and trial and error before being established as the complete medical system we know today. TCM has unique concepts such as Qi (vital energy), the Zang Fu (a complex understanding of the internal organ system) and the meridian system. ”
Photo by marilyna/iStock / Getty Images
As a licensed acupuncturist and a health enthusiast, I often look for similarities between the ancient wisdom of Traditional Chinese Medicine that I practice and my modern and scientifically- based upbringing.
The lymphatic system can be compared to the San Jiao meridian in TCM. Despite not having a physical structure, San Jiao serves an essential function as a passageway of fluids in the body and is also vital in the removal of waste. As such, the San Jiao is closely involved in the metabolism processes in the body. Just like the San Jiao meridian, the lymphatic system also shares similar functions of fluid regulation, elimination of wastes and toxins, and playing a part in our body’s metabolism.[1]
In the modern western world, the lymphatic system didn’t always receive the attention and respect that it deserves[2]. In recent years there is a growing number of scientific researches that reveal just how significant is the lymphatic system to the overall health of the hormonal system, immune system, and general health.
What is the lymphatic system?
The lymphatic system is a network of tissues and organs that help rid the body of toxins, waste and other unwanted materials. The primary function of the lymphatic system is to transport lymph, a fluid containing infection-fighting white blood cells throughout the body. [3]
There are hundreds of lymph nodes in the human body. There are lymph nodes that you can likely feel (in your armpit and each groin and your neck). There are also lymph nodes you may not be able to palpate, such as those found in your abdomen, pelvis, and chest (around your lungs and heart). The lymph nodes are found from the head to around the knee area. Other lymphatic body organs include your spleen (which is the largest lymphatic organ), thymus gland, tonsils, appendix, and adenoids.
Why is the Lymphatic System so important?
You can think of the lymphatic system as the body’s drainage system, working around-the-clock to clean up and properly dispose of waste left behind by other body systems. A healthy lymphatic system also contributes to many different primary bodily functions, including:
Drains fluid back into the bloodstream to prevent fluid accumulation in the tissues.
The spleen, which is the largest lymphatic organ, filters blood, removing old red blood cells and replacing them with new red blood cells that are made in the bone marrow.
Removes impurities from the body. The lymphatic system also helps to remove toxins and other impurities from the body and dispose of them through perspiration, bowel movements, urine, and breath.
Fights infection by filtering lymph fluid and making specialized white blood cells (lymphocytes) that produce antibodies that help defend the body against illness-causing germs, bacteria, viruses, and fungi. [4]
Things That Can Go Wrong
When the nodes, ducts, vessels, or lymph tissues become blocked, infected, inflamed, or cancerous, the lymphatic system can become dysfunctional and result in various lymphatic conditions.
A common disorder of the lymphatic system is lymphoedema, a disease caused by a build-up of fluid in tissues that result in swelling in the arms or legs. This failure to drain fluid properly causes accumulation of protein-rich fluid combined with inflammation, ultimately leading to reduced quality of life and functional impairment.
Infection can lead to enlargement of the lymph nodes due to an increased immune response in the area to fight off foreign pathogens. Which is known as lymphadenopathy. [5]
Supporting the lymphatic system
How to support the health of your lymphatic system?
Supporting your lymphatic system means living a healthy lifestyle. It has many elements that need to be addressed, such as making sure that your diet is right for you, your stress levels are not too high, and even if your stress is high, that you are able to manage your stress well. Another thing to consider is how active you are, and also, do you take time to rest? It is also essential to address your sleep- do you sleep well and enough of hours. Your mindset is crucial because it has a significant effect on your stress levels. A healthy lifestyle also means reducing your exposure to environmental toxins (in cosmetics, personal hygiene products, cleaning products, cookware, and more). But because we can not completely prevent toxins from entering our body, it is also vital that your body is effective in eliminating the toxins. (you can check out my blog post about hormonal health for more tips on healthy living).
I’ll focus on four recommendations for supporting your general health and a healthy lymphatic system:
Active lifestyle.
Healthy nutrition.
Stay Hydrated.
Dry brushing.
Active lifestyle
The lymphatic system doesn’t have a pump of its own like the blood has the heart. The lymph fluid moves in reaction to muscle contractions, so exercise is a perfect way to keep the lymph system moving. Because the lymphatic system relies on bodily movement to pump lymph fluid, a sedentary lifestyle can contribute to lymphatic congestion. It is advised to have at least 30-40 minutes of daily activity, such as walking, biking, running.
The key to making this a life- long habit and not just a temporary thing is to do the things you love. Are you passionate about dancing? Great! Turn on your favorite playlist and dance in your living room and make it your workout for the day.
Photo by Foxys_forest_manufacture/iStock / Getty Images
Healthy nutrition
Healthy and balanced nutrition is also essential for general health. I recommend the Mediterranean diet, as research has consistently shown that the Mediterranean diet is effective in reducing the risk of cardiovascular diseases and overall mortality. It is recommended to eat a variety of fresh whole foods and specifically dark leafy greens, nuts and seeds, and healthy fats that promote the elimination of toxins through regular bowel movements.
The other aspect of healthy nutrition is to avoid food that can potentially cause inflammation, such as processed food that contains food preservatives, food coloring, refined sugar, refined vegetable oils, high fructose corn syrup, trans fat.
Stay hydrated
Daily workouts require drinking more water. Drinking enough water promotes detoxification as it supports the elimination of toxins from the body. It is recommended to drink 6-8 cups of water or organic herbal tea daily.
dry brushing
What is Dry Brushing?
Dry brushing is a type of Ayurvedic medicine (Garshana) that has been around for centuries. It’s believed to have many health benefits, but unfortunately, there isn’t much modern scientific research to support it. The assumed benefits of dry brushing are based on years of practical experience collected. Some of the benefits may include: stimulating the lymphatic system exfoliating the skin, helping the body rid itself of toxins increasing circulation and energy. Dry brushing works by exfoliating the skin. Practitioners of dry brushing rub a brush with coarse, natural bristles over their bodies in a particular pattern. The idea is that the coarse fibers will help to remove dead skin and improve the skin’s ability to eliminate toxins through the pores.[6]
Note that dry brushing should not be done if you experience a rash, broken skin, open wounds, burns, sunburns, eczema, psoriasis, skin infections/ inflammations, skin cancer, or varicose veins.
How to practice dry brushing?
To dry brush, use a natural bristle brush with a long handle. The long handle will help you reach all areas of your body. Follow these steps:
Start at your feet and move up your body. The general direction is towards your heart.
Brush your skin using fast and firm motions. Make sure you don’t neglect any aspect of the limbs- go all around.
Use light pressure in areas where your skin is thin and harder pressure on thicker skin, like the soles of your feet.
On your abdomen, brush in a circular motion, clockwise, to follow the direction of your digestion system.
Brush your arms after you have brushed your feet, legs, and mid-section. You should brush upward towards your armpits.
Brush your armpits and chest area in a circular motion.
Brush the sides of your neck from the base of your skull to your chest bone.
After your dry brushing and shower, nourish your skin with a high-quality natural oil such as olive oil or coconut oil.
Bottom line
The lymphatic system has a significant role in supporting overall health. A few ways you could maintain the health of the lymphatic system-
· Daily walks/ runs or biking & weight lifting a few times a week.
· Eat a Healthy and balanced diet that promotes the elimination of toxins.
· Stay hydrated.
· Dry brushing.
About a year ago, I added dry brushing to my daily routine and had found that it significantly improved the lymph flow in my body. I know this because I used to have swollen ankles at the end of the day. My skin texture also improved.
I have made a short video to explain how to do dry brushing.
With love, Liat
REFERENCES
[1]https://www.orientalremediesgroup.com/what-is-the-link-between-traditional-chinese-medicine-and-our-lymphatic-system/
[2]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3312397/
[3]https://www.livescience.com/26983-lymphatic-system.html
[4]John Stoddart Cancer Center
[5]Medical News Today
[6]Healthline