Lowdown On Your Lymphatic System

• The lymphatic system is one of our body’s detoxification pathways. Essentially it is a network of vessels beneath the skin whose job is to clear waste products and toxins from the body via delivering them (in a fluid called ‘lymph’) from blood vessels, to various ‘checkpoints’ throughout the body, aka our lymph nodes and lymph organs, which filter out harmful substances & fight infections, and re-deliver the ‘cleansed’ fluid back to the bloodstream. In this way, it is like the body’s sewage system.

• The lymphatic system also helps to absorb dietary fats and fat soluble nutrients (Vitamins A, D, E & K) from the gastrointestinal system, & deliver them to the bloodstream.

• In this way, there is an interplay between the lymphatic system and our circulatory, immune and gastrointestinal systems.

• In my clinic, the symptoms I look out for that might indicate a sluggish or burdened lymphatic system include: swollen/tender lymph nodes in the neck/armpits/groin, getting sick all the time/recurring infections, fluid retention/swelling, fatigue, allergies, cold hands & feet, ACNE breakouts especially occurring down the neck, under the jawline, around the hairline or on the body, skin infections/other chronic skin issues, muscle aches or joint pain/feeling ‘stiff’ in the mornings, constipation, & headaches.

Tips To Get Your Lymph Moving

•  You need to MOVE YOUR BODY! Unlike your circulatory system which has your heart to push the fluid around, your lymphatic system relies on muscular contractions to push the lymph around! Ensuring daily movement (getting to 7-10k steps per day is a base requirement and a minimum of 90 minutes per week of more aerobic-type exercise)

• Lymphatic fluid consists of mostly water, dehydration can lead to sluggish flow, so you MUST BE drinking 2-3L of pure, filtered water per day

• Add to your morning routine: a 10-15 minute yoga flow/sun salutation/stretch/pilates power session each morning, otherwise, jumping on a trampoline is awesome for your lymph! Mini trampolines are affordable to buy online and can be a fun way to incorporate lymphatic flow into your morning routine

• Hot & cold showers (at the end of your shower, turn the cold on as much as you can handle and try to stay under it for 1 minute, and then turn it back to warm, and then back to cold again for another minute, repeat this 3-5 times, and end your shower on cold). The constriction of the vessels that occurs as a result of the cold is awesome for your lymphatics

• Regular Infrared saunas are also a good way to help reduce the burden on the lymphatics; increase in temperature prompts the body to activate the lymphatic system, enhancing circulation and lymphatic drainage

• Dry body brushing: this is an inexpensive tool that helps to clear congestion and waste from our body (ensure it is a stiff not soft bristle brush). You may also notice a smoothness to your skin. Starting at your feet, move in small circular motions or firm small upstrokes (work in a clockwise direction on the belly) up the body, always aiming towards the heart, for 3-5 minutes daily (best in the morning as it’s quite invigorating)

• HERBAL HELPERS! In clinic I am regularly using lymphatic and depurative herbs (and nutrients including Vitamin C!) in my client’s customised tonics to help CLEANSE THEIR lymph, this includes herbs like Poke Root, Calendula, Dandelion, Echinacea, Clivers etc (but only ever take herbs prescribed by a naturopath). Sometimes I am also recommending they brew 2 strong cups per day of Skin Glow tea by Love tea which is full of lymphatic cleansing herbs https://lovetea.com.au/shop/skin-glow-tea/

• If you’re prone to leg swelling and oedema, doing 10-20 minutes of “legs up the wall yoga pose” each evening can promote the flow of lymphatic fluid from the legs back towards the heart, potentially reducing swelling (it also helps the nervous system switch to ‘rest and digest’ so it’s a great one for your evening routine. 

• For something relaxing, instead of your regular massage, find a massage therapist who performs Lymphatic Drainage massage specifically