Immunity is a complex concept that involves a collection of organs and cells. It protects the human body against infections and diseases through neutralizing and destroying pathogens (viruses, bacteria, fungi, protozoan and worms). It has been evident that when the immune system is functioning efficiently and the body’s natural ability to fight pathogens is robust, infections can show mild symptoms.
It is a fact that both the lymphatic system and the immunity system are virtually indistinguishable. The lymphatic system is the first line of defense against infection; thus, it has an integral role in the immune functioning. It filters pathogens from the blood and transports lymphocytes and antibodies through the lymphatic vessels and nodes during infections and upon the body’s first contact with invading pathogens. In that manner, it is considered to be the body’s built-in sanitation hub. Besides, the lymphatic vessels has an essential role in delivering and orchestrating antigens and antigen presenting cells to draining lymph nodes. Therefore, the lymphatic system plays a key role in immune cell migration and trafficking.
“Lymph is like a sewage system that carries all of the toxins out of your body” ~
Valentina Zelyaeva
The structure of the lymphatic system
· Lymphatic vessels: It is network of small tubes distributed all over the body, carrying and transporting lymph fluid. It starts as open-ended capillaries and empties into bloodstream through series of ducts. The thoracic duct is one major duct that starts close to the lower part of the spine and collects lymph from lower chest, abdomen and pelvis.
· Lymph nodes: The human body contains around 500-600 lymph nodes that are commonly located near the groin, abdomen, chest, armpits and neck. Fighting infections takes place when lymph fluid enters lymph nodes, where macrophages fight off and engulf invading pathogens and toxins; then filter them from blood stream.
· Lymphocytes: Bone marrow and spleen are the main production houses of lymphocytes. There are two major classes of lymphocytes:
· T cells: kill invading pathogens and destroy abnormal cells
· B cells: produce antibodies that combine with antigens of foreign cells to label them for destruction.
· Tonsils, peyer’s patches, adenoids and appendix: are considered to be small masses of lymphatic tissues. The skin, lungs, liver, heart and intestines also contain lymphatic tissue.
The good lymphatic circulation is essential in neutralizing, filtering and flushing toxins and pathogens. It is vital to transport the immune cells to defend infections throughout the body. If the lymphatic circulation is not optimal, immune cells will not travel to areas of infection, resulting in disease. Furthermore, key components of the immune system such as spleen, tonsils and thymus gland may deteriorate as a result of a defected lymphatic circulation; which would eventually weakens the body to battle diseases and infections.
Sedentary life style, stress, unhealthy diet and processed foods, exposure to harmful chemicals (such as the ones in cleaning products, skin and body care products, pesticides, etc.) and dehydration are all considered to be risk factors that back up the lymph, leading to lymphatic congestion.
“Your lymphatic system is a forgotten hero”~ Anonymous
Ways to boost and detoxify the lymphatic system
It is imperative to take care of the lymphatic system. Simple changes in life style can highly contribute to effectively activating it. Upon activating and mobilizing the lymphatic system, the body becomes full of vitality; and if illness happens, the body would be acquainted with tools to regain its wellbeing.
1. Dry brush your skin: Dry brushing promotes lymph flow and circulation and helps with lymphatic drainage. A long handled vegetable-fiber brush should be used during this ritual. It is favorable to brush towards the center of the body; i.e. towards the heart/chest area where lymph system drains. Dry brushing improves immunity and is excellent in helping the body detoxify itself naturally. It also supports in cellulite reduction, pores cleaning, skin exfoliating and energy boosting. Soft smooth stokes work best, as the lymphatic system is already close to the skin surface and light pressure is enough to release the congestion. Dry brushing should be performed in the morning before showers, as toxins are usually released during sleep.
2. Shower with hot and cold water alternatively: This is a type of hydrotherapy that utilizes the properties of water temperature. This shower stimulates stagnant lymphatic fluid, boosts immunity function and upsurges circulation and metabolism. Best time for this shower routine is after dry brushing. It is claimed that ending on cold water is advantageous.
3. Take advantage of an infrared sauna: This is a magnificent way to activate the lymphatic circulation, excrete toxins from the lymph and boost the drainage process. Cold showers every 15 minutes for 30 seconds aid further lymph stimulation and circulation. Although saunas operate at high temperatures and have porous wood furniture that could make it difficult for any virus to survive for long, most commercial saunas must have a maximum of two people, as safe distancing must be mandated.
4. Get a lymph massage: Despite it is not recommended to have a lymphatic massage with a professional lymphatic massage therapist during the pandemic; yet, a self-lymphatic draining massage is always doable and fruitful. A simple self-massage is effective in bringing the backed-up fluid in the head, especially during allergies and cold seasons. Backed up fluid in the head contributes to sinus congestion, vertigo, head congestion, dizziness, stuffiness, pressure in ears and insomnia. There are several “self lymphatic draining massage” that is available on youtube.com. Try a head massage in the morning to reduce facial puffiness or before bed time to enhance sleeping.
5. Eat right: Go for fruits and vegetables; especially green ones as they contain chlorophyll that purifies the lymph. Choose healthy organic fats such as seeds and nuts, avocadoes, palm oil, olive oil, coconut oil, organic glee and butter. Lymphatic system can get congested by consuming junk and fast food, unhealthy fat, processed food, sugary drinks, syrups and refined sugar and flour. Thus, try to avoid such harmful intakes.
6. Stay hydrated: Adequate pure water is crucial for an optimal lymphatic system. It’s advised to have a sip of warm water every 15 minutes throughout the day. Get creative around your water to enhance the taste by adding citrus fruits slices, cucumber, herbs (such as rosemary or mint) or even slices of fruit.
7. Practice deep breathing: Proper deep breathing is the most fundamental facilitator for lymphatic function. Deep slow diaphragmatic breathing for 10 repetitions (trice daily) augments lymph circulation and upsurges the elimination of toxins dramatically. “Diaphragmatic deep breathing exercise” videos are available on youtube.com for demonstration.
8. Stretch and practice yoga: both are very effective in moving lymph. Some yoga poses as well as holding stretches with deep breathing enhance the lymph flow through the deep channels of the chest.
9. Move around: As many people sit in front of their computers for hours and hours. Stagnation all day in front of the screen is a major problem to the health generally, and to the lymphatic system particularly. These long working hours would lead to developing a sluggish lumph system due to lack of movement. It is vital to move around whenever possible, preferably for a minute or two every 15-20 minutes.
10. Go for a walk: Brisk walk is a fantastic way to get the lymphatic flow activated. With every single step a gravitational pulls are created on the lymphatic system; in other words each step is rewarding to the lymphatic flow. A brisket walk for 15-30 minutes daily would do an awesome job, and it can be accompanied with some arms movement for better results. As a matter of fact, even developing a regular leisurely walk routine would be very useful.
11. Bounce on a trampoline: The turbo of jumping on a small “rebounder” is very effective to stimulate the lymphatic flow, lessen lymphatic congestion, charge the lymph functioning and activate all the body cells. Low intensity exercise of bouncing up and down gently, for just 2 minutes, without the feet leaving the mat is super impactful on moving the lymphatic system and clearing the lymph. Many toxins will be released upon increasing the intensity and bouncing fast.
12. Bounce on an exercise ball: An exercise/yoga ball can be utilized for the same gravitational pull principle as the trampoline. Lymph can be efficiently stimulated by simple movements for short duration using the ball. As a demo, there are plenty of free online videos for “Rebounding to activate the lymphatic system” that can be watched.
13. Wear comfortable loose natural fibers clothes: Tight clothes are a causal factor for restricted lymph flow and other myriads of problems. Synthetic clothing (made from petrochemicals) contains chemicals that the skin absorbs. Consequently, these chemicals are taken up by the lymphatic system; increasing the burden of toxins in the body. Therefore, it is advisable to go for comfortable clothes made of natural fibers such as wool, cotton, linen, silk, etc.
14. Avoid underwire and tight-fitting bras: Constricting tight or underwire bras that indentations or leaves red marks from being too tight interfere with the lymphatic circulation. This may result in swollen lymph nodes, fibrocystic breast tissue or even breast cancer. Take off the bra whenever possible and always make sure to go for bras made from natural fibers.
On another note, advise men to wear loose fitting pants and underwear made from natural fibers too. Tight pants restrict the flow of lymphatic fluid in testicles and accordingly toxins build up. This can lead to infertility and increase the risk to cancer.
15. Seek skin care products and cosmetics made from safe ingredients: Skin is the main gate to the whole body. What is allowed to be on the skin is allowed to penetrate the body and lymph too. Make sure to go for products that are safe and include plant-based or food-grade ingredients. Avoid products that includes synthetic chemicals such as fragrances, synthetic preservatives, foaming agents or any other harmful chemicals. Such ingredients would be absorbed through the skin and processed by the lymph, adding-on to the trash load.
“Keep your lymph system flowing smoothly and your entire system will go with the flow”
References:
Chowdhury, M., Hossain, N., Kashem, M., Shahid, M. & Alam, A. (2020). Immune response in covid-19: A review. Journal of infection and public health; 13:1619-1629
Kataru, R., Baik, J., Park, H., Wiser, I., Rehal, S., Shin, J. & Mehrara, B. (2019). Regulation of immune function by the lymphatic system in lymphedema. Frontiers in immunology; 10:470
Kataru, R., Park, H., Baik,J., Li, C., Shin, J. & Mehrara, B. (2020). Regulation of lymphatic function in obesity. Frontiers in physiology; 11:459
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