Manual lymph drainage: why you need it and how to do it
The Lymphatic System
An organ system that is part of the circulatory and immune system. It carries white blood cells that help figtht infections and other diseases.
At Soul Vibration Massage Therapy and Wellness we work to help prevent pain and assist clients in managing their health through many different modalities. Manual lymph drainage is one of the best modalities I have found for enhancing immunity, health and aesthetics. Want to know how to achieve pain reduction, reduce inflammation and maintain your wellness so you can live your best life? Keep reading to learn why this therapy is so beneficial and how you can do it at home.
Your lymph system is sometimes called the second cardiovascular system but without a pump. It not only sanitizes but it also helps to reabsorb fluid that is lost from the cardiovascular system and takes it back to the heart where it can recirculate. This is vital to staying healthy during cold and flu season, fighting off pathogens, managing chronic illness and recovering from injuries and surgery. It plays so many critical roles in the body there’s no way to go over all of them here. A couple of vital ones are the interconnectedness of your immune system and lymphatic system. Your lymph system actually produces white blood cells which fight pathogens in the body and it’s your first line of defense when it comes to any foreign body entering you and making you ill. When your lymph is not working correctly you get sick more easily. It removes toxins as well so that you can manage the bombardment of chemicals and pollutants we contend with each and every day. Lastly, at least for this brief intro, the lymphatic system maintains fluid balance so you do not end up walking around with massive swelling. Swelling can be a sign that your lymphatic system is stagnant or having a hard time managing an excess of fluid. I think you get the picture. This system is extremely important to overall health. It operates inside your organs, brain, nervous system and basically every nook and cranny of your body. So what can you do to assist this incredible system and optimize your well-being?
Foods To Eat, Foods to Avoid
Eating whole foods is important to the lymphatic system. Easier said than done in a culture where processed food is on every corner and food deserts abound. Some foods that are highly beneficial can be found at all grocery stores and many corner stores as well as online. These include papaya, pineapple, mushrooms, beets, purple cabbage, leafy greens, seaweed, citrus, salmon, beans, avocados, hazelnuts, chia, flax seeds, garlic and onions. These whole foods act like medicine providing the antioxidants, vitamins and minerals that help with micro circulation and help maintain immunity and healthy fluids. Foods to avoid include dairy products, baked goods, sugar, trans fats or hydrogenated fats, gluten and salt. These cause inflammation which can upset much of the bodies vital functions, including the lymphatic system.
Stay Hydrated
Why is this so much easier said than done? Drinking half your body weight in water a day is a good rule of thumb. For example, if you weigh 100 pounds, try to drink 50 ounces of water a day. If you consume dehydrating beverages like coffee drink more! Lymphatic fluid is 95% water so staying hydrated keeps this fluid moving more easily and it’s less likely to stagnate. Make sure your water is purified of toxins to lessen the burden on the body. If you can drink alkaline water that is very helpful which you can do by adding citrus to it. A great habit is to drink a tall class of warm lemon water first thing in the morning upon waking. Don’t sip lemon water throughout the day, as this can damage enamel on your teeth.
Herbs
There are many plants that you can drink or use in tincture form to help with microcirculation that have an anti-inflammatory effects on the body. A few of them are turmeric, schisandra, violet, oregano, oat straw, mullein, ginger, licorice, elderberry, echinacea, digestive bitters, dandelion, astragalus, burdock, chickweed, fennel, cleavers and calendula. Always check with a naturopath, doctor or herbalist before taking any herbs. Certain medications and health conditions can be contraindicated.
4. Skin Care Products
Using organic, non toxic skin care is a must if you want to keep your lymphatic system healthy. According to Lisa Levitt Gainsley, one of the leading certified lymphatic therapists in the U.S. , 60% of what we put on our skin is absorbed in to our lymphatic system! Household cleaners are also big culprits of toxicity, taxing our lymph system. Many are filled with chemicals and fragrance that directly damages our body and puts stress on our detox systems while damaging cells and causing cancer. Organic Argan and jojoba oils are excellent for hydrating the skin and can actually protect it from microbes. Washing your face with organic oils is also an excellent way to remove dirt. Things to avoid are oxybenzone (found in sunscreen), parabens (shampoo, conditioner, body lotion), and formaldehyde (mascara, nail polish) to name a few. Go to the Environmental Working Group’s website www.ewg.com to find out more and start transitioning your beauty and home products to safe options. This may be overwhelming once you start checking labels, so do a little at a time.
5. Exercise
Specific exercises are excellent for lymphatic drainage. Walking and swimming are two of my favorites. After a manual lymph drainage session my clients always ask me what they should do and I always encourage them to go for a 15 minute walk. It will increase your lymph flow by 30% and benefit the bodywork you just received. Walking has so many benefits but it’s the movement of the joints that is so beneficial to lymphatic flow. Stagnation of lymph fluid often occurs at the joints and exercise acts like a pump that helps to push the fluid back up toward the heart to reflow in to the circulatory system. Tai Chi and Qigong are also exceptional movement practices that incorporate meditation and movement. Some tools that are helpful when exercising are vibration plates. Many gyms and PT’s have these machines and when you work out on them they increase blood flow and lymphatic circulation. Another fun tool is the rebounder or trampoline. Bounce on them for 10-20 minutes to increase lymphatic drainage, improve lung capacity and strengthen you core.
This is just the tip of the iceberg when it comes to all the ways we can help our lymphatic system operate more efficiently. I’ll be sharing future posts about other essential tools and self-massage strategies to help you improve lymph flow and feel more energy, vibrant and healthy!