LOCOMOTION & LYMPH

FIVE WAYS TO MOVE YOUR LYMPHATIC SYSTEM

Original article by Magdalena Wszelaki

Edited by Sally Cross, Natural Change. Natural Health, Herbal, Life & Menopause Coach.

https://www.naturalchangewithsallycross.com

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What is the lymphatic system?

The lymphatic system network works alongside the blood vessels and serves as the body’s drainage system, carrying out toxins and waste from our body. It generally helps to keep the body “clean” and balanced by aiding detoxification and keeping the immune system and fluid levels balanced.

The lymphatic system is made up of:

1) Plasma-like fluid called lymph (95% water, plus proteins and other substances that are found in plasma, plus white blood cells called lymphocytes)

2) Vessels that transport the lymph fluid

3) Organs that contain lymphoid tissue

Organs that contain lymphoid tissue are divided into two categories: primary lymphoid organs and secondary lymphoid organs. Primary lymphoid organs (those that produce B and T lymphocytes, aka white blood cells) include the thymus and bone marrow.

Secondary lymphoid organs (those that help mature the B cells and T cells and expose them to antigens) include the lymph nodes, the spleen, and small bits of lymph tissue like Peyer’s patches, the appendix, the tonsils, and certain areas of the mucus membranes.

These lymphoid organs are all vital parts of the body’s immune system.

How does the lymphatic system support the body?

Some of the key areas in which the lymphatic system supports the body are the following:

• Immune System: The lymphatic system is best known for its defence against infection and disease. Lymphoid organs and lymph nodes filter lymph fluid and remove bacteria, viruses, and other toxins from the body. The lymphocytes (white blood cells) that are manufactured in the bone marrow mature into B cells and T cells, which are important for recognising and remembering bacteria and viruses they encounter.

• Absorption of Nutrients: Lymph capillaries, called lacteals, are present in the centre of the villi which line the small intestine. There, they help the absorbed fats and fat-soluble vitamins (A, D, E, and K) enter into the bloodstream to get carried throughout the body. The lymph in the lacteals is high in fat and is called chyle.

• Fluid Balance: As blood flows through the body, some of the plasma is dispersed into tissues. This nutrient-rich “interstitial fluid” nourishes the tissue cells and then for the most part returns to the bloodstream. The small amount that is left behind is taken up by the lymphatic vessels and returned to the bloodstream to help the body maintain its critical balance of fluids.

Because the lymphatic system is responsible for filtering out toxins and maintaining fluid balance, it is important for the body’s ability to detoxify.

What happens when the lymphatic system isn’t working?

When the lymphatic system isn’t working, a lot of things can go wrong. Since it’s so important for immune function, a sluggish lymphatic system can make you more susceptible to various infections.

Just a few symptoms of a sluggish lymphatic system are:

• Frequent colds and viral infections

• Swollen glands including tonsils

• Lymphedema (swelling in arms or legs)

• Fibrosis

• Certain growths due to unchecked cell division (lack of natural programmed cell death – “apoptosis”)

A study of patients suffering during the recent pandemic found that the novel virus seemed to primarily act on lymphocytes. Those with the most severe version of the illness had significantly fewer T lymphocytes compared to those whose illness was not as severe.

A similar situation happens in those with HIV. Studies have shown that viral infections can cause a lower lymphocyte count.

Were your tonsils removed as a child?

Your tonsils are your immune system’s first line of defence against bacteria. These large clusters of lymphatic cells are found in the pharynx, and protect your body from incoming germs. Children tend to be prone to complications, such as tonsillitis, which is inflammation of the tonsils. Unfortunately, Western medicine deals with chronic tonsillitis by performing tonsillectomies (surgical removal of the tonsils). Instead of addressing the source of the infection or improving the lymphatic system, an integral part of the immune system gets removed.

While this procedure is becoming less common, many adults who had their tonsils removed as children are now experiencing the problematic long-term effects.

According to a JAMA (Journal of the American Medical Association) study, childhood tonsillectomies were associated with long-term risks later in life including higher rates of respiratory issues, allergies, and infectious diseases.

In the Journal of Autoimmunity, research found that incidences of autoimmune conditions such as Hashimoto’s, Graves’, Celiac, and Crohn’s were higher in people who underwent tonsillectomy.

I share these stats with you so that perhaps they can explain some of the ongoing and chronic health issues you might have been experiencing as an adult.

The good and empowering news is that your body is this beautiful machine designed to compensate and keep you healthy.

It might mean that you may need to put a little more work in by giving your lymphatic and immune system some serious TLC. Implement as much as you can from this article and you will most likely start feeling better.

5 Ways to support the lymphatic system

The following are some great strategies for supporting your lymphatic system and putting you on the road toward better health. They are simple concepts that are easily incorporated into your daily routine. A couple of them are free and can be started immediately.

1. Dry brushing

Dry brushing, gharshana in Ayurvedic medicine, is a technique that has been used for centuries in India and many other countries and cultures around the world, including the Finns (in the sauna), the Greeks, and the Native Americans. Using a natural wooden brush made with natural fibres feels very comforting on the skin. I like to have a soft-bristled brush and a hard-bristled brush and switch between them depending on the part of the body I’m brushing.

Dry brushing is thought to stimulate circulation and lymphatic flow. The brushing generally starts on the sole of one foot, and then long strokes are made on the foot, ankle, and leg (on all sides), always brushing in the direction of the heart. Then the other leg is done in the same way. Then one hand, wrist, and arm; then the other. The back and torso are also brushed, always gently, and always toward the heart.

It’s great to dry brush your skin right before stepping in the shower or taking trip to the sauna, as adding heat will further stimulate blood flow and detoxification.

Using a natural brush made with natural fibres feels very comforting.

2. Lymphatic teas

There are a number of herbs that can help promote lymphatic flow by reducing inflammation and/or acting as a diuretic. You can use any of these herbs:

• Dandelion Leaf (Taraxacum officinale)

• Nettle (Urtica Dioica)

• Parsley (Petroselinum crispum)

• Lemon peel (Citrus limon L. Osbeck)

• Ginger (Zingiber officinale)

• Cleavers (Galium aparine)

• Calendula (Calendula officinalis)

• Red Clover (Trifolium Pratense)

• Burdock root (Arctium Lappa)

If it’s hot out or you want something to sip in the sauna, you may also want to try a fruit and herb water infusion. Calendula & Parsley one is especially beneficial, as well as beautiful. If you like cilantro, Lemon & Cilantro is another great lymphatic purifier.

3. Lymphatic breast massage

Massage in general has been shown to activate blood flow in the lymphatic system; however, there’s a special kind of massage that targets the lymph system specifically.

Lymphatic Massage, or “manual lymphatic drainage” (MLD) therapy is a special technique that uses gentle pressure to promote lymph flow. Breasts are very high in lymphatic tunnels and stagnation can manifest in the form of tender or fibrocystic breasts.There are a number of different techniques that may be used to move the fluid from a swollen area to the rest of the body.

MLD is administered by a specially trained therapist; however, there is also a version you can do yourself, called simple lymphatic drainage (SLD).

4. Hydration

For your lymphatic system to work, you need to be sufficiently hydrated for the lymphatic liquids to carry out the junk.

Your baseline water intake can be calculated as half your body weight, in ounces. This means, if you weigh 130 pounds, you would need to drink a minimum of 75 ounces of water, which is 2.2 quarts – more so during exercise and/or when on higher elevations.

Tea, coffee, juice, soda and energy drinks and alcohol do not count as hydration drinks.

5. Rebounding

Get up from your seat and take a few steps forward. Great. You’ve just moved your lymphatic system. Walking, yoga, and swimming are great gentle forms of exercise that support lymphatic flow, depending on your personal mobility and flexibility.

A great way to activate your lymphatic system is with a rebounder. Rebounding is an efficient and effective way to stimulate activity in your lymphatic system. There’s no need to go to a gym, brave the weather, or turn one of your spare rooms into a complete fitness centre. Rebounding is easy for just about anyone to incorporate into their week. It can be high intensity or low intensity and it’s easy on your joints.

A rebounder is basically a mini trampoline that is meant for one person. It may have a handlebar attachment, or may not. You can use one if you need balance support. Using a rebounder is super easy. You simply bounce lightly on the rebounder, building up the time you spend gradually as your fitness improves, to 10 or 15 minutes per session. You can mix up your routines with a variety of bounces like marching or kicking.

According to a study done by NASA in 1979, exercising on a trampoline is 68% more efficient than jogging. According to their report, an hour of rebounding burns more calories than an hour of jogging.

How does rebounding help the lymphatic system?

Rebounding, as a type of aerobic exercise, works as a pump for the lymphatic system and helps the body make plenty of immune-enhancing lymphocytes. It stimulates movement of lymph fluid throughout the body, which removes toxins and improves immune activity.

Rebounder Benefits

• Stimulates the lymphatic system

• Aids detoxing

• Increases heart rate and improves cardiovascular fitness

• Gentle on the joints, especially hips, knees and ankles

• Tones muscles, especially the core, gluts and legs

• Easy to use

• Burns more calories than jogging

• Weight-bearing exercise, helps prevent osteoporosis

A study published in the Journal of Physical Activity and Health in 2014 monitored the effect of music-enhanced aerobic exercise on 22 middle-aged women, with another 22 serving as the control group. Over the 12-week study those who participated in the aerobic exercise had significantly increased lymphocyte counts.

It’s important to note that lymphatic flow seems to decrease as we age. So, as we get older, it’s going to be more and more important to support our lymphatic system.

How often to rebound?

It’s really up to you. There’s no official recommendation on how often you should rebound. You can bounce daily or just a few days a week. A 2018 study found that those who used their mini trampolines for even three days a week saw improvements in their overall strength and endurance.

Rebounding doesn’t need to take a lot of time out of your day. Try 5 minutes to start, and work your way up to 15 or 20 minutes a day. It’s a really great way to start your morning and get you energised for the day.

Seeing a doctor

If you suffer from a diagnosed lymphatic disorder like lymphedema, you may need to see your doctor. Some doctor-recommended treatments might include help from a certified lymphedema therapist (CLT), who can provide you with specialised massage as well as a customised exercise plan, or possibly a sleeve worn over your swollen arm or leg. In severe cases of lymphedema, surgery may be warranted.

Please Note: Only use a rebounder when you have strong Pelvic floor muscles and don’t suffer any incontinence issues or balance problems…

Always check with your Primary Care Practitioner before embarking on any new exercise regime.

The advice and tips given here are general, it is recommended that you always seek guidance from a qualified health or exercise coach.