Keep Your Immune System Strong with a Healthy Lymphatic System
By Ingrid Young
The lymphatic system is a vital part of our immune system. It has many functions, but one of the most important is its ability to remove waste – like bacteria, viruses and other invaders – from our body. It helps filter out poisonous waste from every cell, tissue, and organ. The lymphatic system also produces disease fighting white blood cells and carriers it to all parts of the body. You can think of the lymphatic system as our body’s natural sanitation or garbage disposal system. When the lymphatic systems is “backed up” this leads to inflammation, bloating, and disease in the body.
So where is the lymphatic system located in the body? It’s actually everywhere in your body. The lymph is made of up vessels located throughout the body. The lymphatic vessels have valves like veins that keep the lymph flowing in one direction towards the heart. The vessels collect lymphatic fluid that sweeps up metabolic cellular wastes, dead cells, and toxins and drains the fluid through two lymphatic ducts under the collar bone. The lymphatic fluid eventually gets eliminated through sweat, urine, and our bowels. As simple and straight forward as this sounds, the lymphatic system is actually twice as extensive as the arterial blood supply system (that brings oxygen and nutrients to the cells) and is the largest circulatory system in our body. As vital as the lymphatic system is for our health, unlike the arterial body supply system, it does not have a natural pump (like the heart) and needs help to flow smoothly throughout the body.
What does lymphatic congestion look or feel like? Every feel bloated, fatigued, swollen, morning stiffness, or see visible inflammation? This could be from a back-up lymphatic system. A combination of a sedentary lifestyle, poor diet, stress, and dehydration contribute to lymphatic congestion the body. Again, since the lymphatic system doesn’t have a natural pump (to flow to the heart), it needs assistance to flow throughout the body. Here are a few ways to keep your lymphatic flowing and draining!
- Stay hydrated! Lymph becomes thicker and less mobile when you are dehydrated, but flows well when hydrated.
- Deep breathing. The act of breathing – I’m talking real breathing – acts like a lymphatic pump and helps direct the lymph through the chest. Constant shallow breathing leads to lymphatic congestion.
- Exercise! One of the best ways to activate your lymphatic flow is to take brisk walk. Take a power walk - with arms swinging for 15-30 minutes a day. Another great way to get your lymphatic system moving is jump on a rebounder. A rebounder is a small trampoline. The gentle up and down bounding causes the one-way lymphatic valves to open and close thus moving the lymph.
- Lymphatic Massage: Lymphatic massages reduce swelling, helps detox the body, and speeds of regeneration of tissues and cells. You can do a full body lymphatic massage or work on targeted areas. For example, headaches, sinus pressure, and brain fog can be signs of lymphatic congestion in the face and head. You can do a lymphatic massage on the face and head to get the lymph moving and flowing. You can do you own lymphatic massage or come to the Wellness Center and make an appointment for one.
- Dry Brushing. Dry brushing promotes lymphatic drainage of waste and also refreshes the skin and reduces cellulite. Use a natural bristle brush, and brush your skin in small circular motions toward the heart. For example, start from your feet and slowly brush upwards to your calves, then your thighs, pelvis, lower abs, stomach, and eventually to your chest to the heart. You also want to brush your arms. This time in a downwards motion – from your hands, forearms, biceps, shoulders, and eventually to your chest and heart. This is daily for a few minutes before you take a shower or bath.
If you’re interested in learning more about the lymphatic system and ways to ways to keep it naturally flowing for optimal health, come join us on Instagram this Wednesday, October 13 at 6:30pm for our lymphatic workshop. RSVP at info@healingartsnyc.com!
