Loving our Lymphatic System
The lymphatic system is one of my systems in the body! Supporting this system of the body is often in the forefront of my mind when looking at self-care practices. I also find it of the utmost importance for our sedentary lifestyles of today.
The lymphatic system is a vital component of our body, playing a crucial role in maintaining fluid balance and immune function. Composing a complex network of vessels, nodes, and organs, the lymphatic system works in tandem with the circulatory system to ensure a harmonious equilibrium within the body
The primary function of the lymphatic system is to maintain fluid balance by draining excess interstitial fluid. Additionally, the lymphatic system plays a pivotal role in immune function. Lymph nodes contain immune cells, which work together to identify and eliminate pathogens and abnormal cells from the lymph.
The lymphatic system also facilitates the transport of dietary lipids from the intestines to the bloodstream. Specialized vessels called lacteals within the intestinal mucosa absorb fats and fat-soluble vitamins, forming chyle—a milky fluid transported by the lymphatic system to be eventually released into the bloodstream.
Top 6 Ways to Support your Lymphatic System
Hydration
Adequate water intake is crucial for the production of lymph, which is primarily composed of water. Staying well-hydrated ensures the smooth flow of lymphatic fluid and supports the body's detoxification processes.
Regular Exercise:
If you aren’t moving, then your lymph isn’t either! Physical activity promotes the circulation of both blood and lymph, facilitating the removal of waste products and supporting immune function. 30 minutes a day is all it takes!
Diet
Consuming a nutrient-rich diet is key to supporting the lymphatic system. Antioxidant-rich fruits and vegetables, along with lean proteins and whole grains, provide essential vitamins and minerals that contribute to immune health.
Deep Breathing
Practices such as deep diaphragmatic breathing help stimulate lymphatic flow. Deep breaths encourage the contraction of lymphatic vessels and promote the movement of lymph through the system.
I love this tool, because it is free and available to you always! When I wake up in the morning I take 3-5 deep breaths, I do the same before I go to bed as well.
Skin Brushing:
Dry brushing the skin with a natural bristle brush can stimulate the lymphatic system by promoting circulation and removing dead skin cells. This practice should be done gently, moving towards the heart.
I enjoy habit stacking so my routines become second nature. I add body brushing to my routine of showering. I love how it makes my skin tingle.
Massage and Compression Garments
Lymphatic drainage massage and compression garments can assist in moving lymphatic fluid, reducing swelling, and promoting overall lymphatic system health.
As part of my hygiene routine, when I get out of the shower I massage my body with a warming body oil and use a gua sha body tool. Not only is it good for my body, but it allows me to steal a couple of more minutes for myself to connect with my senses and relax.
If I know I am going to be sitting a lot during the day or like when I am traveling I have a pair of compression socks I turn too.
It can be overwhelming when we start to dive into how to care for our bodies. You do not have to adopt all six practices at once into your life. You don’t have to add one at all, I want to highly encourage you to add one of these into your self care practice.
Please let me know in the comments what you like to do to support your lymphatic system.
Until next time -
Live you life outloud and on purpose. Be unapologetically YOU!
