10 Ways To Support The Lymphatic System
The lymphatic system aids the immune system in removing and destroying waste, debris, dead blood cells, and pathogens. Lymphatic system health is one of the most important aspects of supporting a balanced immune system, fighting off infection, and eliminating toxins and waste from the body. However, it is also one of the least studied systems in the medical and wellness field. With emerging research showing the strong link between immune function and a healthy lymphatic system, it is important to learn ways to support it with everyday activities and supplementation. (1,2)
Improve Circulation for Lymphatic System Health
Exercise and the lymphatic system
Muscle movement stimulates lymph flow. While the heart continuously pumps blood through the blood vessels, the lymphatic system relies on the movement of smooth muscles to transport fluid through the lymph vessels. Therefore, exercise is vital to the health of the lymphatic system. Without regular exercise, lymph fluid may not move throughout the body. Starting with less vigorous training can help build foundations for supporting lymphatic system health. Light exercises like yoga, tai-chi, and low-impact activities like swimming help maintain lymph flow. Aim for 20-30 minutes of movement each day. (3,4)
Stress management is key to supporting lymphatic system health
When the body experiences stress, the blood vessels constrict, limiting circulation, which heavily impacts the lymphatic system. Finding ways to reduce and manage stress improves circulation. An easy method to relax the body is simply to practice meditative deep breathing. Deep breathing helps the lymphatic system transport toxins to be carried to the liver, where they are detoxified before eliminated. Since there is no organ to pump the lymph fluid in the blood, this simple technique helps calm the mind, and support healthy lymph flow. (4,5)
Supplements to help improve circulation and lymphatic system
The body uses supplemental support to strengthen immune function and lymphatic flow. Preliminary studies and research articles suggest that certain vitamins and supplements may improve lymph flow throughout the body. Vitamin-B and omega-three fatty acids top the list in supplements that improve circulation and support lymphatic system health. These vitamins help reduce inflammation in blood vessels and allow fluids to flow through the blood easier, which is precisely what the lymphatic system does. Other herbs that promote a healthy lymphatic system are garlic, cinnamon, and curcumin (found in turmeric). It’s important to note that each person may react differently to varying nutrients, so it is advised to consult your medical practitioner before supplementing. (5)
Alternative Therapies To Support The Lymphatic System
Lymphatic massage to help drain fluid
Damaged lymph nodes and tissue cannot drain fluid from those areas of the body, so lymph fluids build up and swelling occurs. This is known as lymphedema and can cause chronic problems in the body. Fortunately, there are natural ways to manage swelling and promote a healthy lymphatic system. While a Manual Lymph Drain (MLD) massage stimulates the flow of lymph, a gentle home massage technique providing the right pressure can encourage movement and circulation as well. (1)
Specialized compression garments
While tight clothing restricts circulation and prevents healthy blood flow, there are specialized compression sleeves and vests which can promote healthy circulation and push lymph fluid through limbs to other areas of the body. Compression garments are specially designed socks, stockings, or sleeves that have a snug fit over the swollen limb. These garments control swelling by providing the pressure that is needed to encourage the flow of lymph into the blood vessels. (1,3)
At-home therapeutic activities that promote healthy lymph flow
Many activities done at home promote lymphatic system health. Dry-brushing, a practice of brushing dry skin in a circular motion stimulates lymph flow. Using a natural bristle brush for approximately 10 minutes before a shower works best. Paired with another at-home therapy, hot and cold showers, the effects are increased. Hot and cold showers employ heat to dilate blood vessels, and cold to shrink them. This creates a pumping action similar to deep breathing and pushes toxins out to the liver. (4)
Natural Ways to Support Lymphatic System Health
Medicinal Mushrooms support lymphatic health
Mushrooms have been used medicinally for thousands of years. They’re reported to have benefits associated with anti-inflammatory, cardiovascular-protective, antidiabetic, and anticancer properties. (6) Medicinal mushrooms are proven to promote a balanced immune system, and stimulate healthy blood flow, reducing inflammation and direct blood flow to fight infection. As more and more research demonstrates the benefits of medicinal mushrooms, they are proving to be an important component to a healthy lymphatic system, and overall well-being.
Modified Citrus Pectin to support the lymphatic system
Modified Citrus Pectin derived from the pulp and peel of citrus fruits has been shown to promote the prevention of cancerous cells spreading throughout the body. There are many studies on the effects of Modified Citrus Pectin to promote balanced immune function. (7) Since the lymphatic system is associated with how doctors commonly assign stages of cancer, using Modified Citrus Pectin could prove beneficial in preventing the necessary surgical removal of lymph nodes. (8) Maintaining healthy lymph nodes ensures fluid throughout the body drains properly, which helps fight off infection and transporting immune-supporting antibodies throughout the body. (2)
Water and herbal teas support lymphatic health
Echinacea, goldenseal, and wild indigo root are among the many herbs used in teas which can promote a healthy lymphatic system. Parsley and cilantro infused waters are highly beneficial to lymph flow as well. Drinking enough water helps cleanse the system of toxins. (4)
Foods which support lymphatic flow
Many foods support a healthy lymphatic system, while others do not. Improving circulation, promoting a balanced immune system, and stimulating lymph flow are all benefits that can be enjoyed thanks to a balanced diet of fruits and vegetables. Foods such as sweet potatoes, peppers, and citrus fruits, as well as leafy dark greens, are known to help stimulate lymph flow. Beets are full of nitrates like omega-three fatty acids which promote blood circulation. Berries, nuts, mushrooms, and healthy fats like avocados are especially good for cleansing.
Stay clear of highly processed foods and foods that contain sugars. They are bad for circulation and overall health. (4)
Simple actions can have a profound impact on the body’s immune function, particularly the underappreciated lymphatic system. It is the first line of defense against infection and fighting disease, so taking care of it is vital for a balanced and healthy body. Promote lymphatic system health with natural ways and stimulate health overall.
Sources
- Lymph Notes. (n.d.-b). The Lymphatic System. Retrieved October 29, 2020, from Lymphnotes.com website: http://www.lymphnotes.com/article.php/id/151/
- The lymphatic system – lymphangiomatosis & gorham’s disease alliance. (2011, July 2). Retrieved October 29, 2020, from Lgdalliance.org website: https://www.lgdalliance.org/the-lymphatic-system/
- Roth, E. (2012, August 28). Lymphatic Dysfunction (Lymphedema). Retrieved October 29, 2020, from Healthline.com website: https://www.healthline.com/health/lymphatic-obstruction
- Friedman, L. (2017, August 16). 10 ways to cleanse A clogged lymphatic system. Retrieved October 29, 2020, from Synergyhealthassociates.com website: https://synergyhealthassociates.com/blog/cleanse-clogged-lymphatic-system/
- Huizen, J. (2019, July 23). Can vitamins help increase blood flow? Retrieved October 30, 2020, from Medicalnewstoday.com website: https://www.medicalnewstoday.com/articles/325829
- Iftikhar, N. (2019, April 10). Natural flu remedies: For symptom relief and to shorten duration. Retrieved October 21, 2020, from Healthline.com website: https://www.healthline.com/health/natural-flu-remedies
- English, Jim and Dean, Ward, MD. Inhibition of Cancer Cell Growth and Metastases. (2012). Modified Citrus Pectin. Fer Publishing.
- Lymph Nodes and Cancer. (n.d.). Retrieved October 30, 2020, from Cancer.org website: https://www.cancer.org/cancer/cancer-basics/lymph-nodes-and-cancer.html
