What’s the most powerful system in your body that you never hear about?
The lymphatic system. It’s the clear liquid that surrounds the cells of your body. Except for cartilage, nails, and hair, your entire body is bathed in lymph. You are literally swimming in lymphatic fluid, so its nickname is the Body Aquarium.
Having a fully functioning lymphatic system is critical for your overall health and ability to fight cancer. Yet so few people are knowledgeable about the lymphatic system.
What is it exactly?
The lymphatic system includes your bone marrow, tonsils, adnoids, spleen, thymus, lymph nodes, and lymphatic vessels which are a web of very thin tubes that lay just beneath the surface of your skin. It is an independent circulatory system that works in partnership with your blood circulatory system as well as your immune system. Your lymphatic system provides a variety of immune functions that ward off infections, viruses, injury and even cancer.
Ever wonder why chronic pain doesn’t get better despite all the therapy and medications? Your lymphatic system may be the problem. If the body can’t rid of cellular waste during the healing process, the inflammation simply stays in the tissues causing pain.
Lymphatic vessels lead into lymph nodes. The body has around 600 to 700 of these nodes concentrated in the groin, neck, armpits, around the heart, lungs, and intestines. The largest concentration of lymph tissue called gut-associated lymphatic tissue (GALT) surrounds the intestines and is made up of immune cells called lymphocytes.
It Needs Movement
It is important to emphasize that unlike blood circulation (propelled by the pumping action of the heart in many directions), lymphatic fluid flows primarily upwards towards the neck. The lymphatic system has no pump of its own and must rely on the movement of the body’s musculoskeletal system to circulate. In other words, as you move your body YOU become the pump.
Through movement, lymph fluid circulates and is able to do its many vital functions. There are a variety of self-help techniques you can do on a regular basis to keep your lymph system healthy and functioning efficiently. The 4 ways listed below can mostly all be done at home, although some special equipment may need to be purchased, but it is not necessary.
4 Ways to Activate Your Lymphatic System
Movement
Lymphatic vessels are activated during movement of the musculoskeletal system. The main lymph vessels run up the legs, arms, and torso so moving these areas will move the most lymph. Studies show that daily moderate exercise significantly reduces recurrence risk for breast cancer, in part due to its effect on the lymphatic system. It is highly likely that it also provides a reduction in all cancers. Fortunately, exercise and physical activity come in many forms:
Activities such as dancing, gardening, climbing stairs, physical labor, household chores and others that require movement (getting up and down from the ground) and the contraction and relaxation of muscles.
Exercise and sports – walking (especially brisk walking while swinging your arms), running, biking, yoga, Pilates, tennis, golf, swimming, weight lifting, aerobics, jumping jacks, rope jumping, and many others.
Rebounding – jumping up and down on a mini-trampoline. (More on this topic below)
If you love exercising, then that’s great. If you’re someone who does not, it’s important to do some type of physical activity. Consider finding a walking or exercise partner to make it fun and to hold one another accountable. Above all, it is important to make movement a regular part of your daily routine, just as you would eating and sleeping well.
Deep Diaphragmatic Breathing
While muscular movement clearly helps the lymphatic system, deep breathing is equally important. Dr. Jack Shields, a prominent lymphologist, conducted a study in 1979 that showed deep diaphragmatic breathing causes the lungs to press into the thoracic duct. This movement presses the fluid from there back into the blood stream where it belongs. This relieves the pressure off of millions of check valves throughout the entire system.
Deep diaphragmatic breathing facilitates movement of lymph through the bloodstream and dramatically increases the elimination of toxins. It’s simple to do. Breathe deeply in through your nose and hold for four counts. Exhale through your mouth for eight counts. As you get better at this, you can increase the time – for example breathe in for a count of five, hold for seven counts and exhale for a count of ten.
Exhaling for twice as long as inhaling brings oxygen to the blood and activates the lymphatic system. Perform deep diaphragmatic breathing as many times as you remember during a day. You can do this either standing, sitting or lying down.
Rebounding
Rebounding is the equivalent to jumping up and down on a mini-trampoline. Because lymph fluid mostly runs vertically, vertical motion exercises such as rebounding are more effective for lymphatic actuation than horizontal motion exercises, such as walking, jogging or biking.
Vertical movements are perceived to be particularly effective in pumping lymph fluid. This happens because of the continuous contraction and subsequent relaxation of muscles, and the continuous compression and release of the connective tissues, and tissue spaces.
Bouncing is fun and is not complicated. Bounce gently, run in place, dance, jump, perform jumping jacks, anything will do the job.
Start with five minutes a day and work up to 20 or 30 minutes. Try to make this a daily habit or at least four or five times a week alternating with other movement activities.
Rebounders (trampolines) are available in sporting goods stores as well online, and come in a wide range of price points. If you’re unable to invest in a rebounder, skipping rope and jumping jacks are also vertical movements. Though these will place a bit more stress on your joints.
Dry Skin Brushing or Rub and Scrub
Dry skin brushing or Rubbing and Scrubbing helps to release toxins and stimulates the lymphatic system. It is best done first thing in the morning (before showering) because toxins are released and build up during sleep. Start with the soles of your feet and brush with upward strokes as you move up the legs and towards the heart. Do the same beginning with the hands up the arms. The routine is easy and should take you no more than 5-10 minutes.
You can do this self enhancement strategy daily, but do it a minimum of three times a week (and preferably five) for best results. A natural-bristled brush is best (or just take a soft toothbrush). Avoid nylon and synthetic brushes because they can scratch and irritate your skin. Brushes can be purchased in any drugstore or online. Brushing the abdomen, chest, and neck is important too, but avoid damaging the skin.
Take Aways
This “tree of life” we call the lymph system is necessary to maintain health throughout your entire body and makes life and healing possible. Small efforts such as the 4 steps outlined above combined with sleeping adequate amounts, eating whole organic food and drinking pure water can greatly affect the efficiency of your lymph system, and in turn will protect and defend your entire body.
Be the Master of Your Health 🙏☯️