Secrets of the Lymphatic System

We are all familiar with the cardiovascular system, the digestive system, the nervous system, the skeletal system and the immune system, but one vital part of our body is often overlooked. The lymphatic system. Interestingly, the lymphatic system works alongside these other complex systems despite being overlooked so often.

Lymphatic vessels are found throughout the body, except in the central nervous system and bone marrow. There are around 600 lymph nodes found throughout the body with the majority being in the armpit, groin, and neck. Much of our digestive and respiratory system is lined with lymphatic tissue as well.

The lymphatic system is also directly related to the sympathetic nervous system and therefore sensitive to the body’s stress responses. A paper published in Nature Communications in 2016 even showed that chronic stress was able to remodel lymph vasculature and promote tumour cells in mice.[1]   This blog explores the two main functions of the lymphatic system and lots of advice for stimulating this vital system.

 

Lymphatic system and inflammation

The lymphatic system keeps fluids equalized throughout our body and when lymph fluid circulates tissue fluids and blood plasma drains into the lymphatic system. The lymphatic system cleanses our blood, recycles plasma, removes fluid from tissues and carries it back into the bloodstream, and detoxifies our body.

However, there is no pump for the lymph fluid and we need muscle movement to keep our lymphatic system unclogged and flowing well. When it becomes stagnant it can become congested and wastes and toxins can affect our immunity and overall health in general. A build up of lymph fluid can cause swelling and inflammation in the body when the lymphatic system is not working well. But when the lymphatic system is working well, the lymph fluid can help get rid of inflammation and detoxify our bodies.

 

Lymphatic system and immunity

The lymphatic system provides immune responses to harmful micro-organisms and toxins, working alongside the immune system to destroy pathogens and mount a wider immune response.[2] Lymphocytes are the white cells that fight infection and they are a key part of our adaptive immunity and they make up 20% to 30% of circulating leucocytes, B-lymphocytes and T-lymphocytes.

The lymph nodes and the spleen are strategically located in the body to collect foreign antigens and  activate antigen-specific lymphocytes efficiently.[3]

 

How do I know if my lymphatic system needs attention?

Lymphatic congestion can result in fatigue, bloating, stiffness, brain fog, weight gain, cold hands/feet, swollen glands. One interesting sign is swollen fingers! If your rings feel a little tight, it might be a sign of lymphatic congestion too. If you suffer from any of these symptoms, you may want to discuss the health of your lymphatic system in more detail in your future consultations.

Live and dried blood analysis is also a good way to explore lymphatic health. Blood contains a huge variety of molecules, ions and cells and what is in our blood and how it behaves gives us information about our overall health. Using a darkfield microscope to analyse live and dried blood, we can literally see – in real time – the size, shape, ratios and movement of your red cells, white cells, platelets and plasma. We can detect the presence of inflammation, determine the location of inflammation, detect heavy metal toxicity or parasites, reveal mineral and vitamin imbalances and assess lymphatic burden. You can find out more about live blood analysis here.

 

How can I activate the lymphatic system?

Activating your lymphatic system is not a difficult process! There are many small changes to diet and lifestyle that can have a massive impact. You might want to read my last blog about Tiny Habits and the power of small changes! When lymph is moving through your body easily you can often feel an immediate difference! Almost straight away your energy and mood improves…and over time you can see your complexion improving and your resilience to colds and flus increases.

The most important part of your body for lymph drainage is just above your collar bone. The other main areas of lymph drainage in the body are in the armpit and groin and the main drainage for the head is behind the angle of the jaw.

The diaphragm is one the our main respiratory pumps for the lymphoid system. The vagus nerve passes right through the diaphragm, so when you are stimulating the diaphragm, you are also stimulating the vagus nerve. You can read more about mental health and the vegas nerve in my blog ‘Beating the Winter Blues.’

Here is a good video about lymphatic drainage techniques. Short, easy routine of lymphatic drainage of the face to stimulate the lymph nodes and lymphatic system to improve immune health to reduce the risk for illness.

Foods that boost your lymphatic system:

Of course a diet that is full of healthy fats and clean foods will help support your lymphatic system, but what foods can we specifically include to boost it? Leafy greens, seaweed and chlorophyll are specifically beneficial for detoxification and purification of the lymph and blood. The following are also very beneficial:

• Cranberries
• Nuts and seeds
• Garlic
• Ginger
• Turmeric
• Citrus

 

Activities that keep your lymphatic system healthy:

Manual lymphatic drainage techniques include slow and rhythmic movements near the armpits, neck, abdomen and groin to stimulate the lymphatic system and increase healthy lymph circulation. In this short video Kelly Kennedy shows how to stimulate the lymphatic system to release toxins, excess fluid, cellular waste and proteins that accumulate between the cells to safely exit through the body’s natural elimination channels.

You may be familiar with dry brushing, but lymphatic skin brushing is slightly different. Lymphatic skin brushing helps improve circulation, stimulate lymph flow and supports toxic drainage (It will also exfoliate the skin for smoother and less dry skin!). You can see a video here for more information:

You can also consider the following activities:

• Stay hydrated. Remember urine should be a pale yellow. Darker urine indicates you need more water and clear urine indicates you are drinking too much.
• Skipping ropes
• Deep breathing
• Rebounding/trampolining. Just a few minutes can flush the lymphatic system and cause white blood cells to triple in number!
• Yoga, pilates and stretching
• Any exercise that increases blood flow
• Saunas and sweating toxins out of the body

Interestingly, the Functional Medicine Autoimmunity Academy course that I am doing this year talks a lot about lymphatic congestion, inflammation and autoimmunity, so I will have more to share with you in future blogs. And, as ever, if you would like to discuss this more please do contact me for a consultation.

With every blessing,

Emma

 

Emma Maitland-Carew – Registered Nutritional Therapist

Dip.ION, mBANT, CHNC Registered Practitioner, ILM Accredited Wellbeing Coach

Certified Live and Dried Blood Analysis, Metabolic Balance® Coach, HeartMath Coach, Accredited Wellbeing Coach

 

[1] Le, C., Nowell, C., Kim-Fuchs, C. et al. ‘Chronic stress in mice remodels lymph vasculature to promote tumour cell dissemination.’ Nature Communications 7, 2016.

[2] Nigam Y, Knight J (2020) ‘The lymphatic system 3: its role in the immune system.’ Nursing Times [online]; 116: 12, 45-49.

[3] Liao S, Padera TP. ‘Lymphatic function and immune regulation in health and disease.’ Lymphatic Research and  Biology. 2013 Sep;11(3):136-43.