In the world of health and wellness, gut health, detoxing, weight loss, and immunity are typically the most discussed topics. You may also hear about hormone balance, inflammation reduction, and natural detoxification. What doesn’t receive a lot of attention is lymphatic health. Perhaps you have heard of lymphatic massage, but there is more to detoxing the lymphatic system than a simple massage. This article covers how you can support the often neglected lymphatic system.
What Does The Lymphatic System Do?
On average, there is about three times more lymphatic fluid than blood in the body. The system constantly works to carry immune cells, nutrients, and waste products through hundreds of lymph nodes. The lymphatic system does not have a pump, so lymphatic fluid only moves if you move. Lymphatic fluid contains white blood cells that fight infection, in addition to proteins and waste products that have to be eliminated.
As lymph passes through the nodes, it filters in order for the body to remove toxins, debris, and damaged cells. That is one of the primary ways that the body keeps inflammation under control. That means that your immune system works better and the body can recover more quickly when lymph is flowing. When the system slows down, you can experience brain fog, fatigue, swelling, and puffiness. That’s why supporting lymphatic flow is a great way to help the body stay as healthy as possible.
Why Does Lymphatic Fluid Get Stuck?
Present day sedentary life is not kind to the lymphatic system. Lack of movement from long hours of sitting means that your muscles are not squeezing lymph vessels like they should. Even being a little dehydrated can make lymphatic fluid thicker and more difficult to move. Other common things that cause lymphatic fluid to get stuck include:
- Chronic stress, which alters breathing patterns and blood flow
- Daily exposure to environmental toxins
- Tight clothing that compresses vessels
- Poor sleep, which reduces drainage at night
These things slowly build up over time and can make it harder for lymphatic fluid to flow freely. Continue reading to learn about everyday habits that can keep lymph flowing.
Rebounding And Inversions
Rebounding is a low-impact exercise that involves jumping on a small trampoline, also called a rebounder. It is especially helpful for lymphatic flow because the up-and-down movement works like a pump for your entire system. A few minutes of light bouncing can make a big difference. If you do not have a rebounder, lie flat on the floor with your legs resting up against the wall. That encourages fluid from the lower legs to drain back towards your core.
Contrast Therapy
Although the Ice Man, Wim Hof, has been promoting cold plunging for years, contrast therapy is now a part of the lexicon. It is the act of alternating between hot and cold as a way to stimulate circulation and lymphatic fluid. The heat dilates blood vessels and the cold constricts them. Going back and forth between the two creates a pumping effect for lymphatic flow. You can sit in a sauna and then take a plunge in a cold bath. You can even end your hot shower with a minute of cold for some benefits.
Lymphatic Massage And Dry Brushing
Gentle massage can help support lymphatic flow, but lymphatic massage is not the same as deep tissue massage. In fact, lymphatic massage is very light and it almost feels like the skin is being stretched. Begin at the collarbone area to help activate the system before working on other body parts. Dry brushing is another option that you can do yourself. Use a natural bristle brush and move in light strokes toward the heart. That helps stimulate circulation, supports lymphatic flow, and leaves the skin feeling softer.
Walking And Gentle Movement
Walking is the easiest way to encourage healthy lymphatic flow. The lymphatic system relies on muscle contractions and even a short walk involves a lot of muscle contractions. Break up long periods of sitting with a few minutes of movement. If you have a desk job, take a walk on your lunch break instead of watching a video on your phone. Other gentle activities that encourage lymphatic flow include yoga, Tai Chi, or stretching.
Vincent Stevens is the senior content writer at Dherbs. As a fitness and health and wellness enthusiast, he enjoys covering a variety of topics, including the latest health, fitness, beauty, and lifestyle trends. His goal is to inform people of different ways they can improve their overall health, which aligns with Dherbs’ core values. He received his bachelor’s degree in creative writing from the University of Redlands, graduating summa cum laude. He lives in Los Angeles, CA.
