Just like our circulatory system pumps nutrient-rich blood throughout our body, the lymphatic system is a network of vessels with an important job. Branching along all parts of the body, these vessels transport fluid to lymph nodes as they clean up waste in the body. Because their main job is to remove toxins and impurities, cancer cells can sometimes attach themselves to lymph cells and spread to other places. Since the lymphatic system has no central pump, it’s important to do what you can to encourage a healthy flow of lymph to clear your body of waste. (1)
How The Lymphatic System Works
The lymphatic system includes lymph vessels, lymph nodes, and lymph fluid itself. The fluid is made up of white blood cells, water, proteins, salts, and fats gathered from all over the body. Working as a drainage system and waste disposal network, lymph fluid is collected from the body and then filtered through the nodes.
When passing through these nodes, white blood cells will attack any viruses or bacteria that are found in the fluid. These white blood cells are called lymphocytes, and they’re part of our immune system. When a disease is present in the body, they provide antibodies to combat and attack the invading germs, fungi, bacteria, and viruses. Overall, toxins and waste are removed through sweating, urine, your breath, and bowel movements. The spleen, part of the lymphatic system, also filters blood and replaces old blood cells with new ones. (1)
When The Lymphatic System Doesn’t Work Properly
Although this system is designed to keep the body healthy, it can become out of balance. Because there’s no main pump for lymph fluid (unlike the circulatory system’s heart), the network can get clogged. Lack of physical activities, a diet full of processed foods, and nutrient deficiencies can all affect the lymph’s flow. Since the lymph nodes and vessels play an important part in detecting and removing cancer cells, it’s important to keep it functioning properly.
Symptoms of sluggish or backed-up lymphatic flow are:
- Skin conditions (like itching or acne)
- Digestive disorders
- Sinus infections and mucous build-up
- Arthritis
- Excess weight or difficulty losing weight
- Chronic fatigue
- Frequent headaches
- Lymphedema (swelling in one arm or leg) (1, 2)
10 Ways to Get Your Lymph Flowing
In order to keep the lymphatic system healthy, these practices should be incorporated into your lifestyle.
- Drink plenty of water. Staying hydrated will ensure the lymph fluid can flow easily. Scientists recommend about 91 ounces daily for women and 125 ounces daily for men. (3)
- Get your body moving. Contracting muscles will help the lymph flow and drain, so stretching, yoga, walking, and jumping exercises are perfect ways to exercise.
- Regularly do deep breathing exercises. Deep breathing is another pumping action to help lymph fluid flow. Sitting for a few minutes and taking deep, slow, mindful breaths will encourage circulation and provide peace of mind.
- Eat foods that are good for the lymphatic system. This includes nutrient-rich whole foods, like leafy greens and veggies, garlic, avocado, cranberries, beets, almonds, and walnuts.
- Avoid foods that inhibit lymph function. This includes processed foods, artificial sweeteners, sugar, and others.
- Take hot and cold showers. Hydrotherapy (alternating between hot and cold water in pools or a shower) helps blood vessels dilate and then contract, promoting circulation of the lymph vessels as well. Care should be taken, however, if you’re pregnant or have any heart disease.
- Use dry brushing. Taking a stiff, natural bristle brush, rub the skin in circular motions from your extremities towards your heart. Doing this will increase circulation and is easy to do before hopping into the shower.
- Avoid toxic substances. Pollutants and toxic substances like pest poisons can increase your toxic load. Avoid these as much as possible.
- Drink herbal teas that promote lymph flow. Blends that include echinacea, astragalus, goldenseal, cilantro, and wild indigo root can all be beneficial to your lymphatic system and promote a good flow of lymph fluid.
- Manage your stress. Meditation, exercise, and yoga can help manage stress and reduce toxicity in the body, putting less of a burden on your lymphatic system. (1, 2)
