Last week, I received several questions regarding the lymphatic system.

The lymphatic system is a network which consists of tissues, organs and vessels which collectively serve as part of your defense system and drainage system.  It consists of four main components:

  • Lymph: the actual fluid
  • Lymph vessels: the transport system consisting of very tiny vessels
  • Lymph nodes: clusters of small nodes are found all over the body especially in armpits, groin, and the neck.  When your get a sore throat, you will often feel swollen nodules on the sides of your neck and these are your lymph nodes.
  • Lymph organs: spleen, thymus, bone marrow and tonsils.

Lymph has a very important role:

  • Immunity: the organs in this system help mature part of the immune system and the lymph transports white blood cells which help attack bacteria and viruses.
  • Fluid balance: when blood vessels leak fluid the lymph collects it and returns it to the blood stream to prevent swelling.  This is why when someone has had the lymph nodes removed, they will often have swelling in the limb that feeds into that area.
  • Fat absorption from your gut: helps absorb fats and fat soluble vitamins from your gut delivering these to your blood.

There are some serious medical conditions that can cause lymphedema which go beyond the scope of this newsletter.  However, we all have a lymph system that needs our attention and support.

Signs of a blocked or sluggish lymph system vary:

  • Swollen lymph nodes: if you have swollen nodes that are persistent or hard, see your provider as it is often a sign of bigger issues
  • Puffiness: face, hands, feet (of note, if your feet are swollen and you can press down and it stays indented this is true Edema that needs medical attention)
  • Brain fog
  • Headaches
  • Frequent infections
  • Serious symptoms/signs include swelling in your arms/legs that persist, skin redness or sores or hard nodules – please see your provider.

READ ON to learn ways to support your lymph system…

Our lymph system doesn’t have a pump like our heart to push it along so the only way the lymph really moves is when you move!  This is why physical activity is essential.

Here are some key tips:

  1. Exercise: any type of physical activity helps move the lymph.  Swimming creates more support because the water pressure puts pressure on the body while you are moving.  Rebounding and yes, the vibration plates are thought to be helpful.
  2. Deep breaths: when you slowly breathe in and allow your belly to expand , hold it and then exhale slowly ,you are allowing your diaphragm to help move some lymph around!
  3. Hydrating: drinking enough water helps keep the lymph from getting stagnant.
  4. Diet: foods that increase inflammation whether they are processed foods, alcohol or even food sensitivities can create puffiness the next day and is a sign your lymph system is struggling.  If you gain and lose 4-5 pounds in a 24 hour period this is most likely an inflammatory response from something you have eaten.  First avoid that food and then you can do some lymph techniques to help move that fluid out in the meantime.
  5. Lymph massage: this is not a deep tissue type of massage.  Gentle, light pressure is key.  Certified lymph specialists are essential when there is a significant problem and we have several really good ones in our area.  For general, DIY techniques really do help.  Your goal is to “direct” the fluid toward your abdomen or your heart. You can see these techniques on youtube so I would encourage you taking a peek if you aren’t familiar.  Dry Brushing is an excellent tool to use which consists of using a very soft brush with gentle and light contact instead of your hand.
  6. Intermittent compression: there are air pump devices that systematically squeeze your limbs pushing the lymph toward your core.
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Basics of DIY lymph massage:   Each motion is done with gentle pressure, slowly and several times before moving to the next area.  There are different variations.  Gentle massage of the major lymph areas is always a good place to start but this is the technique I was taught years ago:

  1. Start with two deep belly breaths allowing the diaphragm to have full range of motion
  2. Next turn to the area just above your collar bone. Gently rub this area slowly.  To really open the area “direct” the fluid toward the heart.  Do the other side.
  3. Move up to the neck area. Gently and slowly pulling the skin toward the collarbone and down toward your heart. Then you can split your fingers (like Mork– nanu, nanu) and pull down your neck toward your heart.
  4. Then raise your arm and massage your armpit and gradually pull toward your heart. Move your hand down to your elbow area and pull up to your armpit and toward your heart.  Move down to your hands and up your arm, to your armpit and toward your heart. Do the other side.
  5. Legs: start by massaging in a circular motion the groin area and then pull up into your abdomen toward your heart. Then move down to just above the knees pulling up all the way through your groin into the abdomen, then down to your feet and all the way up.  Do the other side.

Doing this daily before you jump in the shower will get you off to the best start and it should only take a few minutes.

To your health,

 

Laura