Why your immune system needs you to move 🚶♀️
The lymphatic system often works behind the scenes, quietly supporting your body’s most vital functions. Yet, its health is essential for detoxification, immunity, energy, and even mental clarity. The lymphatic system is a network of vessels, nodes, and organs that helps to remove waste and move white blood cells around the body.
It is so closely linked to the immune system that we cannot expect our immune systems to work without healthy lymphatic flow. As we move into the ‘cold’ season, let’s take a moment to understand the system that works behind the scenes.
What Is the Lymphatic System?
The lymphatic system is a network of vessels, nodes, and organs that works alongside your circulatory system to:
Drain excess fluid from tissues and return it to the bloodstream, preventing swelling.
Transport immune cells to areas of infection or injury, enabling your body to fight off pathogens.
Filter toxins and waste through lymph nodes, acting as a detoxification system for the body.
Key components include:
Lymph fluid: A clear fluid containing white blood cells, proteins, and waste products.
Lymph nodes: Small, bean-shaped structures that filter lymph fluid and house immune cells.
Organs: The spleen, thymus, and tonsils, which contribute to immune and lymphatic functions.
Why Is the Lymphatic System Important?
1. Detoxification
The lymphatic system is your body’s built-in waste removal system. It clears out cellular debris, environmental toxins, and metabolic waste, helping to maintain internal balance. A sluggish lymphatic system can lead to toxin buildup, contributing to inflammation and chronic health issues.
2. Immune Health
Lymph nodes act as immune surveillance hubs, detecting and fighting infections. A healthy lymphatic system ensures efficient transport of immune cells to areas of need, bolstering your body’s defenses.
3. Energy Levels
When the lymphatic system functions properly, it reduces congestion and allows nutrients and oxygen to reach cells efficiently. This supports optimal energy production and reduces fatigue.
4. Cognition and Brain Health
The lymphatic system interacts with the glymphatic system, a similar network in the brain that clears waste during sleep. A well-functioning lymphatic and glymphatic system supports mental clarity, focus, and long-term brain health.
Signs Your Lymphatic System Needs Attention
Persistent fatigue or low energy
Swelling in your hands, feet, or face (edema)
Frequent infections or slow wound healing
Brain fog or difficulty concentrating
Chronic sinus congestion
Skin issues, such as acne or puffiness
How to Improve Your Lymphatic System
Unlike the circulatory system, the lymphatic system doesn’t have a pump (like the heart) to keep it moving. It relies on movement, hydration, and certain lifestyle practices to stay healthy.
1. Stay Hydrated
Lymph fluid is mostly water, and dehydration can slow its flow. Aim to drink plenty of clean, filtered water throughout the day to keep your lymphatic system moving.
2. Move Your Body
Regular movement is essential for lymphatic flow. Movement activates the skeletal muscles, which is one of the best ways to boost lymphatic flow. Any movement works (a gentle walk, stretching, jumping on a trampoline):
Exercise: Activities like walking, running, yoga, and swimming stimulate lymph circulation.
Rebounding: Jumping on a mini-trampoline is a fun and effective way to get lymph fluid moving.
Stretching: Gentle stretching helps release tension and encourages lymphatic flow.
3. Practice Lymphatic Massage
Manual lymphatic drainage (MLD) is a specialized form of massage designed to encourage the flow of lymph fluid. It’s gentle and can help reduce swelling and detoxify the body.
4. Incorporate Dry Brushing
Dry brushing involves using a natural bristle brush to stimulate the skin and underlying lymphatic vessels. Start at your extremities and using a natural bristle brush, brush in gentle, circular motions toward your heart before showering to encourage lymphatic flow.
5. Support Detox Pathways
A healthy liver and kidneys complement lymphatic detoxification. Support these organs with:
A diet rich in leafy greens, cruciferous vegetables, and antioxidants.
Limiting processed foods and alcohol.
6. Practice Deep Breathing
Deep belly breathing acts as a natural pump for the lymphatic system by activating the diaphragm and changing the pressure in the abdomen. Incorporate deep, belly breaths into your daily routine to stimulate your lymphatic system and activate your vagal nerve to lower your stress.
7. Contrast Hot-Cold Showers
Contrast therapy (alternating between hot and cold showers) can stimulate lymphatic vessels, promoting circulation and detoxification. A perfect follow-up to the dry skin brush, alternating 30-second bursts of cold during your hot shower.
8. Wear Loose Clothing
Especially around the armpits or groin, where we have a concentration of lymph nodes, tight clothes can restrict the flow.
Our bodies are wise. We do not need to do all of these things every day, but our lymphatic system does depend on us to keep things moving. By incorporating simple practices like staying hydrated, moving regularly, and supporting your detox pathways, you can improve your lymphatic flow and unlock greater energy, focus, and resilience.
If you are looking for ways to improve your immune resiliency, schedule an appointment to speak with one of our doctors.
