Here are 7 ways to assist your lymphatic system without having to buy any gadgets and equipment or even leave your house.
First, a little background. The lymphatic system is a part of the immune system, which we want to keep strong. It is responsible for maintaining your body’s fluid levels, absorbing fats and fat-soluble vitamins from your digestive tract, and filtering waste products and pathogens from every cell, tissue, and organ before sending the cleaned lymph back to the heart. This filtering takes place in the lymph nodes where white blood cells (containing lymphocytes and macrophages) kill bacteria, viruses, and other foreign substances that have gotten into the body.
The lymphatic system can become stagnant from a combination of factors: sedentary lifestyle or job, inadequate hydration, poor diet, stress, chronic constipation, and chemical (over)exposure.
Signs of a congested lymphatic system include swelling in hands and/or feet, water retention, frequent colds or not being able to shake a cold, autoimmune disorders, skin conditions (dry, itchy, rosacea, psoriasis…), sinus infections, or cellulite.
A well functioning lymphatic system will improve circulation, lessen the toxic burden on your body, and boost your immune system. Here are some steps you can take to support your lymphatic system that are free and can be done from home or while social distancing. Pick 2 or 3 (or more!) and do them every day for 10 days and see the difference!
#1) Diaphragmatic breathing.
The largest lymphatic duct in the body, the thoracic duct, passes through the diaphragm on its way up to the heart. Deep breaths into the belly pushes the diaphragm over this duct which “milks” it and pulls fluid from the lower body.
How to do it: lay down or sit comfortably with one hand on your belly. Breathe in deeply for 2 seconds and feel your stomach expand. Exhale and feel your stomach deflate. This helps you tap into the power of your diaphragm for breathing instead of just breathing shallowly in your chest. Do 5-10 reps (or up to 10 minutes) a day.
Diaphragmatic breathing oxygenates the blood and organs, increases lymph circulation, strengthens the lungs, and calms the nervous system.
#2) Hydrate with water.
Here’s another reason to drink water. Lymph fluid becomes thicker and harder to move when you’re dehydrated. Sip hot or warm filtered water throughout the day.
#3) Get moving!
The lymphatic system depends on muscles to pump lymph back to the heart. People who sit all day tend to have sluggish lymph.
Any movement works: walks outside, cleaning the house, yoga, tai chi, qi gong, exercise videos on YouTube, dance around the house to your favorite music.
#4) Alternate hot and cold water when you shower.
Vessels contract with cold and dilate with heat. Switching back and forth creates an accordion effect, which pumps the lymph and improves lymphatic flow.
Note: it does the same for blood vessels, so if you have high blood pressure, a heart condition, or are pregnant then skip this one.
#5) Ladies, let the girls go free.
While at home, ditch the bra. The breasts, arms and chest are drained by lymph nodes in the armpit. Bras that leave indentations in the skin are blocking the lymph flow. This has been associated with an increased risk of breast cancer. See article here https://www.greenmedinfo.com/blog/breast-cancer-cover-continues
This also goes for underwear and other clothing. Anything that creates a dent in your skin is too tight and should be replaced with a looser version. (Exceptions are compression socks and garments as they have graduated compression)
#6) Eat whole foods and lots of fruits and vegetables.
We hear this all the time and here’s another reason to do it. Processed foods and sugary snacks create inflammation and congests the lymphatic system. Eat more fruits and veggies, organic as much as possible, which are hydrating and reduce inflammation.
Another benefit of avoiding processed foods is it will lower the amount of chemicals, preservatives, artificial colors, and artificial flavorings that your lymphatic system, kidneys, and liver have to filter out.
Side note: if you suffer from chronic constipation, the hard, dry stools in the colon can block lymph flow from the lower body. The fiber in whole foods, fruits, and veggies will help relieve constipation along with #2 staying hydrated.
Since most restaurants are closed right now try to reduce the amount of prepackaged foods and meals in your diet by cooking from scratch. Detoxinista.com was a lifesaver for me. The recipes don’t require a lot of gadgets, and she doesn’t adhere to any one particular diet. She lists which recipes are vegan, paleo, vegetarian, etc in case you are following a certain type of diet. If you are avoiding the grocery store, you can get dry goods and supplements at vitacost.com, thrive.com; organic and conventional fruits and vegetables that aren’t picture ready from imperfect foods, or join a CSA (community supported agriculture) to have organic produce delivered such as angelicorganics.
#7) Reduce stress.
Biochemical and hormonal changes occur when you are feeling stressed. This process creates inflammation and waste products that puts an added burden on the lymph system. Stress can lead to tense and tight muscles especially in the back and neck. Nutrients in blood and lymph have a harder time reaching tight muscles and cellular waste can become trapped leading to reduced lymphatic function in the area.
Bottom line: the top three things you can do that are great stress busters are diaphragmatic breathing, exercise and eating healthy.