Do you suffer with swollen fingers and toes? Noticed a change in your skin? What about brain fog and general fatigue? These are all signs that your lymphatic system might be functioning optimally.
What is the lymphatic system?
The lymphatic system is part of the immune system. Academic medical centre The Cleveland Clinic explains that “the lymphatic system is a network of tissues, vessels, and organs that work together to move fluid – called lymph – back into the bloodstream.”
It is made up of lymph nodes, which work like filters to cleanse the fluid (lymph) and remove damaged cells or cancer cells. The lymph nodes also support the immune system by destroying bacteria, viruses, and fungi that can cause illness or infection.
These are commonly found in the armpits, groin, and neck, and also found in the abdomen, chest, and pelvis, and may become swollen when you have a virus or an infection.
Signs your lymphatic system is struggling
If your lymphatic system isn’t operating effectively it can lower your immunity, affect your skin, and reduce your energy.
Dr Sandra Cabot writes that approximately 80% of women have sluggish lymphatic systems. She also attributes boosting the lymphatic system as the key to weight loss and wellbeing.
Practicing Go Vita Naturopath, Inka Ferkova, says that signs of a sluggish lymphatic system include:
- Oedema (swelling) in the fingers, toes and ankles
- A weak immune system – characterised by recurrent colds, ear infections and respiratory problems
- Dry, sensitive, itchy or acne-prone skin
- Sinusitis
- Brain fog and low energy
How to look after your lymphatic system:
Whilst specific lymphatic disorders, such as lymphedema, infection and cancer need to be treated by medical specialists. There are a number of ways you can boost your lymphatic system naturally.
1. Dry skin brushing
Dry skin brushing is a great way to improve the flow of the lymphatic system.
To perform a dry skin brush, rub a body brush in a circular motion all over your body without the use of any moisturisers or creams.
You can start at the feet and gradually move up to the legs, across the buttocks and onto the stomach. It’s important to maintain light-to-medium pressure. Next, move onto your fingers and hands, travelling up your arms, along your jaw-line and towards your chest.
Jasmine, an experienced Go Vita Naturopath, reminds us that while you should always move towards the heart, it’s important to leave that area until last.
2. Supplements
If you are suffering from a sluggish lymphatic system, supplements such as zinc, vitamin C, echinacea astragalus, reishi and cleavers can all help promote lymph drainage, improve the immune system and reduce the risk of infections.
To check which herbs and supplements you should be taking always talk to one of our naturopaths in-store or through private consultation.
3. Infrared Sauna
Stacey-Lea Gibson, Naturopath and Director of the Healthy Hub Wellness Centre, says that infrared saunas are an excellent way to help promote lymphatic drainage.
“Circulation and elimination are foundational principles for optimal health,” Stacey-Lea says. “Infrared light, a type of light that is emitted by the sun, or also within an infrared sauna, assists these important principles.”
Stacey-Lea explains that infrared light from a full-spectrum sauna emits three different wavelengths: near-infrared, mid-infrared, and far-infrared, which are between 700nm and 1000nm.
“This is a safe and beneficial wavelength for the human body. Infrared light is perceived by thermal receptors on the skin and can penetrate up to 4cm beneath the skin. Internal cellular heating stimulates the relaxation of muscle, facia, and tendons and produces a reflex-modulated vasodilation response, meaning blood and lymphatic fluids are propelled forward through their vessels.”
Stacey-Lea explains that this process is beneficial for many elements of health. “As blood circulation increases, more oxygenated nutrient-rich blood reaches soft tissue, and at the same time, it stimulates the removal of accumulated toxins and metabolic waste within our lymph and cellular tissue. You need to eliminate to regenerate, thus incorporating infrared light may be a beneficial addition to your health care plan.”
4. Gentle exercise
Ballarat local, Jackie Allen, of Jackie Allen Yoga says that inverted poses such as Legs-Up-The-Wall (Viparita Kirani) and Wide-Legged Forward Bend (Prasarita Padotanasana) can help to stimulate lymph flow.
“One of the common places lymph gets stuck is in the feet, ankles and lower legs,” Jackie explains. “Legs-Up-The-Wall allows for drainage whilst also being a restorative pose.”
“Lie in a foetal position and get your buttocks as close to the wall as possible. Roll onto your back and straighten the legs up the wall. You want to get your buttocks as close to the wall as possible. Rest your arms out from the body with palms facing up. Close your eyes and hold this pose for several minutes.”
The Wide-Legged Forward Bend is another pose that can help lymphatic drainage. “This is a great pose for the lymphatic system as the wide stance opens the groin where lymph is concentrated, and with the head below the heart encourages the movement of lymph in the upper body,” Jackie says.
To try this pose: start in a standing position, move the legs wide with your toes turned slightly in. With the hands on the hips, exhale as you lower down into a forward bend. Hands can remain on the hips, or place them on the floor, blocks, or any other support that allows you to be comfortable in this pose. “Focus on the breath as you hold this pose,” Jackie says.
5. Vegetables, water, and healthy fats
Drinking plenty of water, eating vegetables and healthy fats all help to promote a healthy lymphatic system.
Dehydration is a common cause of lymph congestion. When dehydrated, the lymph is more viscous and doesn’t flow around the body as easily. Staying hydrated helps keep lymph flowing smoothly through the body.
Vegetables – particularly chlorophyll-rich greens like spinach, kale, broccoli, and wheatgrass – help to remove harmful toxins. These purify the blood and aid in the movement of lymph throughout the body.
Fats from nuts, seeds, olive oil, coconut oil, and avocado also play an important role in the health of the lymphatic system. They also help reduce inflammation, support gut health and boost the immune system.
Need some extra guidance on how to overcome a sluggish lymphatic system? Pop in store and have a chat to one of our experienced naturopaths, or call the store to make a booking for a private consultation on (03) 5331 5316.
