The word circulation might not bring to mind snot or sweat. But healthy circulation does include two tandem systems: the cardiovascular circulatory system and the lymphatic circulatory system.
‘Lymph’ is a clear fluid that collects and carries proteins, fats, bacteria, and excess fluid and damaged cells around the body via tube-like structures called lymph vessels. Lymph fluid is transported to lymph nodes where the fluid is routinely processed and cleaned by immune cells (also known as white blood cells).
There are approximately 700 lymph nodes throughout the human body. They monitor the lymph flowing into them and produce cells and antibodies, which protect our body from infection and disease. The spleen and thymus are lymphatic organs that monitor the blood and detect and respond to pathogens and malignant cells. The lymphatic system also plays an important role in the absorption of fats from the intestine.
When the lymphatic system is not formed well or has been damaged by surgery, radiation therapy or tissue damage, a swelling of a part of the body may occur – most commonly the legs or arms. If this swelling lasts more than a few months, it is called lymphedema.
Poor lymphatic function can also have a role in obesity, Crohn’s disease and other disorders. Your lymphatic system plays a big part in your immune health, prevents various cancers and strengthens your immune system. However, it doesn’t have a powerful organ like the heart to keep fluid flowing. Instead, your lymphatic system must be stimulated.
Here are some ways you can improve lymphatic health:
A lymphatic massage specialist
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. Massage of any type can help with this, but if you feel your system needs more care, consider decongestive lymphatic therapy (DLT) or manual lymphatic drainage techniques (MLDTs). Slow, gentle and rhythmic movements applied to the skin near the armpits, neck, arms, legs and feet stimulate the lymphatic system and increase healthy lymph circulation. Lymphatic drainage has been shown to reduce swelling (known as edema) and assist with health conditions such as lymphedema and fibromyalgia. A trained professional can perform lymphatic drainage or you can learn basic drainage techniques to use on yourself at home.
Do it yourself
Learn self-massage techniques through the many good online resources. Consider tools like a jade roller or a gua sha stone to use in your skin care routine on a daily basis. They help break up tension due to stagnation from water retention, muscle tightness, or other congestion.
While gua sha tools can be used all over the body, they're especially beneficial for the face. They feel cooling and soothing and help boost lymphatic drainage to reduce puffiness and inflammation. There are immediate benefits and there’s a long-term aspect, too. Gua sha can help stimulate collagen production to fill in fine lines and boost skin elasticity.
Water
Dehydration is one of the most common causes of lymphatic congestion, which can worsen existing lymph problems. Drinking sufficient water throughout the day encourages healthy lymphatic function and reduces water retention.
Hydrotherapy
Use hot and cold water and steam to stimulate your capillaries encouraging them to open and release toxins. This can include going to the sauna, or even steaming up your bathroom with a hot shower and soak!
Switching between hot and cold water also stimulates your circulation. Many spas with saunas and steam rooms also have cold baths or showers to help you get the full scope of hydrotherapy.
Apple cider vinegar
Apple cider vinegar can help detox your body by clearing lymph nodes. It helps promote circulation and detoxify the liver. The acid in the vinegar binds to toxins that can assist in removing them from the body. The vinegar’s potassium content also helps to break up mucus in the body and clearing the lymph nodes, aiding removal of toxins.
Cardio and strength training
Different forms of exercise can promote healthy lymphatic activity – run, walk or regularly standing up and stretching throughout the day. Cardio, defined as any type of exercise that gets your heart rate up and keeps it up for a prolonged period of time, keeps your cardiac system moving, but sweat also helps drain the lymphatic system. One great example is trampolining. Through the jumping motion, you not only move lymph from your sinuses to your throat, but the opposite way, as well. The muscle movements of strength training anaerobic exercises also help push lymph through the muscles to drain.
Comfortable clothes
Tight clothes can cut off your circulation and trap fluids in the wrong places. Keep things comfy, especially during exercise.
Deep breathing
Stimulate the lymphatic system with deep breathing – it serves a pump for the lymphatic system and keeps lymph fluid flowing at an ideal pace to remove harmful toxins while blood carries oxygen to the body. Yoga, meditation, or simply making sure you take a few deep breaths throughout the day are all ways to add deep breathing to your routine.
Algae supplements
Kelp, nori, spirulina, wakame, chlorella, and dulse are all types of seaweed and algae that your body loves. Not only are they excellent at cleansing the body, they’re also incredibly nutrient-dense, providing high amounts of iron, omega 3’s, Vitamin A, protein, magnesium, B vitamins, iodine, and chlorophyll. There are a lot of simple ways to incorporate algae into your diet!
Eat smart
A healthy diet full of alkaline foods and vegetables that provide a full range of vitamins, minerals and nutrients, including healthy fats, helps your body’s systems function best. Healthy fibers scrape toxins from the digestive system. They are also vitamin-packed. Cranberries have especially high detoxifying properties.
Your lymphatic system is always working to keep your body balanced. Maintaining its health is critical not only for its own role but its importance in many other systems in your body. Bliss on Broadway offers many types of massage as well as other full service treatments for your skin, body and mind. Gua sha tools and other skin and body care products are also available in our shop. Call us at 562-439-4333. http://www.blissonbroadway.com/