Move Your Lymph! In this post, we review various ways to boost the lymphatic system. A healthy lymphatic system is one of the key aspects of an effective immune system. Unfortunately, many of us hear very little about this system – until something goes wrong in the body. Instead of reacting to disease, our goal is to pursue lymphatic health. We first mentioned the lymphatic system in our Mini Trampoline Rebounder post. Now it’s time to further explore the topic.
Disclaimer: I am not a medical doctor and the information here is not intended as a replacement for care from the appropriate healthcare professional. Please always check with your relevant medical professional beforehand on whether the specified ideas presented here are right for your individual situation. Please also note the relevant disclaimers for any resources shared.
Lymphatic System
Before discussing how to improve our lymphatic health, let’s first define what the lymphatic system is. If that link provides too much detail, this short Lymphatic System Overview video is also a good introduction. The lymphatic system is part of the Adaptive Immune System and has many functions. For our purposes, we are focusing on the system’s role in transporting and removing waste products and abnormal cells from the body.
Disclosure: I get commissions for purchases made through affiliate links (marked with asterisks) in this post.
Pump It!
Unlike the circulatory system which uses the heart to move blood throughout the body, the lymphatic system does not have a pump. That is where we enter the picture. The following is a list of different things we can do to support our lymphatic health. Naturally this is not intended to be an exhaustive list:
>Deep Abdominal Breathing
>Lymphatic Self Massage
>Dry Brushing
>Movement
>Foods Etc.
>Clothing
Deep Abdominal Breathing
Deep Abdominal Breathing (aka Diaphragmatic Breathing, Belly Breathing, etc.) is an integral part of Yoga, Qigong, and Meditation. Check out this Deep/Diaphragmatic Breathing video for a quick review on how to do it. It’s awesome that something so easy can relieve stress, increase the elimination of toxins, relieve lymphatic congestion, and boost the immune system. Wow!
Lymphatic Self Massage
In my humble opinion, *The Book of Lymph: Self-Care Practices to Enhance Immunity, Health, and Beauty by Lisa Levitt Gainsley is a fantastic resource. It first introduced me to lymphatic massage. In addition to detailed images, the author includes important notes of caution within the different sections. Additionally, the author blends in Ayurveda and Traditional Chinese Medicine concepts. Lisa also identifies multiple pillars of lymphatic self-care and provides a helpful resource section. Despite the excellent diagrams, I found her Self Lymphatic Massage full tutorial video on YouTube very helpful!
>>>Lymphatic Self Massage NOTES
While Lisa does offer special self massage instructions for those with lymphedema, or recovering from surgery, the following is her important note specific to those in that situation:
NOTE: If you’ve had lymph nodes removed, lumpectomies, or radiation or are at risk of developing lymphedema, please consult a Certified Lymphedema Therapist. This sequence should be reviewed by your doctor or therapist before you begin a self-care practice. You can find a therapist referral guide in the Resources.
*The Book of Lymph: Self-Care Practices to Enhance Immunity, Health, and Beauty Page 234, Lisa Levitt Gainsley, CLT
Dry Brushing
I’ve always thought of dry brushing as a way to exfoliate. Turns out, it moves the lymph as well! The instructions I’ve referenced previously emphasized brushing towards the heart. If you want to more effectively Move Your Lymph, have a look at this video on Dry Brushing for Lymphatic Drainage. After also viewing Kelly’s video for the face, head, and neck, I invested in this handy set of *Dry Brushing Body Brush Set. For those whose skin is too sensitive to dry brush, in *The Book of Lymph, Lisa recommends trying *Ayurvedic Silk Garshana Gloves instead.
>>>Dry Brush – Cleaning
But how do I clean a dry brush? Others apparently had the same question. Kelly has us covered with this quick How to Clean Your Dry Brush video.
Movement
There are several body movements that will Move Your Lymph. I thought the following was a fitting quote to open this section:
Moving the body gently pumps the lymph and other fluids and mildly accelerates metabolic function and oxygen diffusion. These are fully researched physiological mechanisms that are triggered by Qigong, Tai Chi, and Yoga as well as mindful walking and swimming.
*The Healing Promise of Qi: Creating Extraordinary Wellness Through Qigong and Tai Chi, Page 244, Roger Jahnke, O.M.D.
NOTE: For the following movements presented, please remember the medical disclaimer above, and please check with your doctor before beginning new exercise routines – especially if you are currently undergoing medical treatments for anything.
>>>Movement – Yoga
In Lisa Levitt Gainsley’s book, Pillar 5 for good lymphatic health is Exercise. Yoga is one of the many options highlighted. Amazingly, I found this perfect Yoga for Lymphatic System Detox video featuring Lisa! In addition to demonstrating the different movements, I love that she identifies what area of the lymphatic system we’re stimulating. This is also helpful because we can see how often we do similar movements in Qigong and other forms of exercise.
>>>Movement – Qigong
Please see our post regarding Qigong Safety & Precautions for helpful information and guidelines for this section.
Qigong combines breath with movement for the purpose of balancing qi/energy in the body. Right or wrong, I often equate qi with lymph. Indeed, the more I learned about the lymphatic system, the more I wondered if the meridian channels were related with the lymphatic vessels. While researching, I found an interesting online article that discusses the link between Traditional Chinese Medicine and the lymphatic system.
>>>>>>Movement Qigong – YOQI
*YOQI Qigong Flow for a Happy Spleen is a great routine for the lymphatic system because it focuses on qigong movements that balance the energy of the spleen and stomach. From the earlier links we know that the spleen is an organ of the lymphatic system. In his book *Eat to Beat Disease, Dr. William Li states that “the spleen acts like a giant lymph node, where special cells called B cells produce antibodies that recognize bacteria and viruses that invade the body.” Additionally, YOQI has a Qigong to Circulate Your Energy video on YouTube wherein Marisa also invites you to visit her site to test the state of your qi.
NOTE: For a bit of spleen humor, check out this What Does the Spleen Do video (a spoof of the What Does the Fox Say video) put together by Harvard Medical School’s Class of 2016. 😀
>>>>>>Movement Qigong – Self-Massage: Head and Face
This qigong self massage routine shares 15 exercises that activates energy channels and pressure points on the head and face. Throughout the video, instructions and additional benefits for each exercise are displayed.
>>>Movement – Rebounding and Trampolines
We first shared rebounding as a way to Move Your Lymph in our Mini Trampoline Rebounder posts. Yet again, Lisa says it best:
Rebounding is fantastic for your lymphatic system because it serves as a pump against gravity to propel lymph up toward your heart, which helps flush out toxins and bacteria. It’s one of my favorite ways to exercise for good lymphatic health.
*The Book of Lymph: Self-Care Practices to Enhance Immunity, Health, and Beauty Page 310, Lisa Levitt Gainsley, CLT
Foods Etc.
Food impacts everything, so it comes as no surprise that to efficiently Move Your Lymph, our choices matter. *The Book of Lymph outlines foods and beverages to eat, foods to avoid, and helpful anti-inflammatory herbs that increase lymphatic flow and boost the immune system.
>Foods to Eat – Citrus fruits, Leafy Greens, Purple & Red fruits/vegetables, and Green Tea are just a few items found on this list.
>Foods to Avoid – Processed foods, sugar, dairy and other items are included here.
>Anti-inflammatory Herbs – This list is long but features Astragalus, Dandelion, Garlic, Ginger, Licorice, and Turmeric.
Clothing
Believe it or not, constrictive clothing (i.e. tight underwear, jeans etc.) can restrict the flow of lymph. Try wearing clothing that fits looser – especially when sleeping.
That’s it for now! Definitely check out the various resources presented in this post and do whatever it takes to Move Your Lymph!
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