How to get your lymphatic system in tip-top shape
Achieving a healthy body is impossible without well-functioning and balanced lymphatics! Your lymphatics work in the background, making sure the body can properly cleanse, detox, and maintain essential fluid levels. Your lymphatic system also contains white blood cells to fight bacteria and infections and gets rid of abnormal and old cells.
Unfortunately your lymphatic system is not pumped by the heart. instead, it relies on muscle movement to keep it in motion. Even healthy, active individuals can suffer from sluggish lymphatics. Stepping in is often required to keep your lymph function optimal.
What can cause lymphatic congestion?
Dehydration. If you are dehydrated, the body will hold on to more water.
Chronic inflammation. The function and structure of our lymphatic system can be impaired, leading to congestion.
Toxins. The liver, bowel, and lymphatic system all work together to metabolise and eliminate toxins from the body, but they can only handle so much.
Stress. Sometimes my clients have swollen lymph nodes due to being overworked or run down.
Illness. When you are ill, your lymphatic system infection fighting cells work overtime causing the lymph nodes to swell.
A sluggish lymph system can lead to acne, bloating, water retention, puffiness, redness, loss of skin elasticity. When your lymph system is healthy it gives your skin a glow!
Here are some of my tips on how to boost and support your lymphatic system:
I use the Dr Vodder method of MLD—which originated in the 1930’s—in my treatments. I encourage clients to have this very effective manual drainage before cosmetic surgery to prevent any swelling. This gentle, rhythmic, pumping massage movement follows the lymph flow and has a powerful calming effect on the parasympathetic nervous system.
The fewer toxins and chemicals that enter your body, the less of a burden to the lymph system. Minimise chemicals and toxins as much as you can!
Diet is of utmost importance! Green vegetables (swiss chard, kale, watercress etc.) are excellent in breaking down toxins; they contain chlorophyll, brilliant for detoxification that can aid the cleansing of blood vessels and lymph nodes. They also facilitate lymph circulation.
Red fruits and vegetables (beetroot, berries, pomegranates, etc.) have been used in ayurvedic and Eastern medicine to boost the immune system.
Yellow fruits are very good for your lymphatic system. For example, lemon and other citrus fruits are very cleansing, and ginger can be beneficial for lymph nodes.
Turmeric helps reduce inflammation, thins the blood, and improves circulation.
Dry brushing before your shower will encourage the flow of lymph, boost circulation, and exfoliate dead skin cells. Because of this, it can also help us de-puff, clear congestion, and reduce the appearance of cellulite whilst contributing to overall lymphatic health and wellbeing.
Contrast showers improve your lymph circulation. The vasoconstriction of our blood vessels from the cold followed by vasodilation from the heat work together to create the pumping action the lymph needs to move. I recommend ending on a cold cycle.
Exercise can help the lymphatic system flow more effectively. The contraction of your muscles becomes the pump that helps the fluid get around your body. Swimming is especially effective, as that extra pressure from the water helps increase lymphatic flow. Bouncing on a mini trampoline can stimulate the lymphatic system. Vibrating plates can also stimulate circulation and dislodge clogs in your lymphatic system. Yoga adds a gentle compression on the lymph nodes to stimulate the circulation of lymph flow.
Drinking adequate amounts of water. Roughly two litres is crucial in keeping your lymphatic system flowing.
Infrared sauna therapy works by increasing sweat production so more toxins are removed from tissue. It can also improve blood flow and help with tissue healing, which is critical for lymphatic health.
Three herbs that help alleviate inflammation and congestion of the lymph nodes and vessels are goldenseal, echinacea, and astragalus. These herbs also help support immunity, particularly the echinacea. Other classic botanicals for lymphatic support include turmeric for combating inflammation, milk thistle for detoxification and protection against toxins, and cayenne for stimulating circulation.
Foam rolling can prevent swelling, pain, and fluid buildup within tissue. It's a type of self-massage that many people do before or after exercising. Foam rolling also increases blood flow to your muscles and is used to help with quicker recovery and better exercise performance.
Essential oils help eliminate excess waste and make the job of the lymphatic system easier. Oils such as grapefruit, geranium, lemon, juniper berry, mandarin, and rosemary should be used in a carrier oil. You can massage them in an upwards movement into the skin.
Epsom salts work magic on the lymphatic system due to their high levels of magnesium, a mineral known for its anti-inflammatory properties. In combination with the natural diuretic quality of mineral salts and the temperature of the water, Epsom salt baths have been shown to stimulate lymph circulation in the body.
Rose geranium oil is both anti-inflammatory and a diuretic, making it the perfect partner to an Epsom salt bath. Allow the heavenly aroma to take you away, soothing your soul, while working on your lymphatic system.
Legs-up-the-wall pose stimulates your lymph flow. Inversions (which also include poses like headstand and shoulderstand) are understood to bring fresh blood flow and oxygen to the brain and upper body and fresh oxygenated blood to flow to the upper extremities, as well as stimulating the flow of lymphatic fluid. To perform legs-up-the-wall pose, sit on the mat with your side on the wall, then manoeuvre yourself to lie down so that your legs can stretch up the wall. Your legs should be comfortable here, so if you need to, shuffle either closer to or further away from the wall to suit you. Do this pose for 5-10 min.
Now you may be asking yourself if you might be struggling with your lymphatic system, and if it’s time to start cleansing your lymphatic system. The fact is your lymphatic system needs regular attention. It's one of the most important systems in your body, so, what are you waiting for?
