Lymphatic Health - Part 2: Lymphatic Self- Treatments
Muscle pressure - muscle activation
Intake - water, toxic load
Central nervous system - vagus nerve
Clothing - nonrestrictive clothing
Cleansing & Moisturizing
Gravity - rebounder, legs up the wall
Superficial skin treatments -dry brushing, “The Big Six”
Last letter, we explored the lymphatic system and its benefits. If you haven’t read it, I suggest reading the previous letter first. Lymphatic Health -Part 1 Today, let’s look at techniques and tips to support your lymphatic system. Friendly reminder - your body is always rooting for you; it’s constantly trying to keep you well and balanced. Even doing 1 of these techniques with regularity will improve your lymphatic system. You do NOT need to do all of these! :)
Muscle pressure- Unlike the cardiovascular system, which uses the heart to pump blood for circulation, the lymphatic system relies on muscle activation to propel lymph fluid through the system. The less we move, the more stagnant the lymph system becomes. Move in anyway you like! Dancing, yoga, sex, swimming, laughing, deep breathing…Laughing and deep breathing move the muscles of the face and thoracic area.
Intake- Hydration- viscosity and velocity of lymph fluid is dependent on the ability to flow. Water markedly improves flow. Food, pesticides and Chemicals - the body is constantly trying to cleanse you of toxins that enter the body or are placed on the skin. Try to reduce your toxin load - Examples: opting for non-fragrance products, aluminum free anti-perspirants, eating organic minimally processed foods, reducing chemical cleaners, spraying less chemicals on the lawn… I realize that eating organic is more expensive. Even shying away from the most pesticide covered fruits and vegetables will reduce the load on your system. Or purchase non-organic fruits and vegetables with a lower pesticide load.
Central Nervous System (CNS)- The vagus or vagal nerves are the main nerves of the parasympathetic nervous system. This system controls digestion, heart rate, blood pressure, respiration, immunity and mood. Tight neck muscles impinge on the vagus nerve’s functioning. Prolonged stress results in living in sympathetic, “fight or flight”, mode; also damaging to the vagus nerve. Animal studies have demonstrated a remarkable regeneration capacity of the vagus nerve.
Ways to address vagus nerve: Enhance parasympathetic system –meditation, yoga, deep breathing, laughter, full night of sleep, supporting gut health, neck muscle care: Self -massage at base of neck, shoulder rolls, shrug shoulders up to ears and hold for 6 seconds and then let go- repeat 3x, heating pad around neck, proper pillow support.
Clothing - Compression – Constrictive clothing can inhibit lymph flow. Underwire bras, tight belts and bands of elastic can create barriers. Limit the use of these, maybe cycle in some looser clothing pieces to allow your lymph vessels to flow freely, without any constrictions. For more serious concerns about moving lymph, clothing with gradient pressure can help to improve blood/lymph flow by squeezing the veins and lymphatic vessels to help it all circulate back up towards the heart. When purchasing compression garments ensure they are marked medical grade; many garments are marketed as compression, but they’re not gradient. I know finding a comfortable and supportive bra (whether it be underwire or not) is an ongoing challenge, especially for those with larger breasts. There are finally some better non-wire bra options though. Perhaps cycle in no wire or braless times into your life.
Cleansing and Moisturizing- Cleansing the sinus cavity aids in reducing the amount of residue and toxins that the tiny lymphatic vessels of the face have to contend with. Using a Neti pot, in the evening, washes away the day’s particles. This is especially important if you’re working in a field that has a high potential for airborne particles such as with fabrics, in basements, with hair, lots of papers or outside or in dusty spaces. Rinse nasal passages long enough before bedtime so that you can feel comfortable lying dying for sleep.
Moisturizing - Moisturize in a pattern similar to dry brushing, which means starting at the nodes and working your way outward. See Dry Brushing videos below for specifics. Starting at the ankles or the hands instead of the armpits and groin, respectively, can clog lymph vessels and impede draining.
Gravity - Rebounding or jumping on a mini-trampoline will aid in moving lymph. Rebound manufacturers often cite a 1980 study by NASA which concluded that rebounding had positive aerobic, musculature and bone impact, but, full disclosure, it didn’t specifically address lymph flow. While there aren’t more current studies, it is qualitatively known that bouncing will help promote lymph flow from the feet up the legs, because the action is pushing against gravity. Holding the arms overhead while jumping helps pull the lymph from the hands down into the armpits. P.S. no need to jump high- feet can maintain contact with the trampoline and if putting your arms overhead destabilizes you, hold onto the safety bar.
Legs up the wall. Place a folded towel or yoga blanket about 8- 10 inches from a wall. Come onto your back, placing your sacrum onto the folded towel or blanket. Swing your legs up onto the wall (be mindful of your back), placing your heels on the wall. Arms at your side. Allow toes to roll away from each other. Rest here for 5 – 7 minutes. To come out, bend knees and roll onto your side. Pause there for a minute and then push hands into the ground to bring your self upright.
Superficial Skin Treatments
Dry Brushing & clearing the Big Six - helps the outermost lymph vessels move. Leah Levitan, is a lymphatic drainage therapist in Austin, Texas (thanks for introducing her to me, Hillary!). While visiting my parents in Texas, I experienced a session with Leah. It was effective and innovative! For dry brushing & a quick lymph self drainage, I am attaching links to her IG account. Why reinvent the wheel? :) She does an awesome job! If you are not on Instagram, contact me and we can figure out another way to get you this info.
Dry Brushing for the Arm Dry Brushing for the Leg The Big Six
Please note - Leah has lots of tattoos! She got them before her lymphatic journey. She still loves them, but because of them, she is super conscious of her own drainage
The above techniques and tips, coupled with lymphatic drainage sessions provide a thorough cleansing and reset of your lymphatic system. Lymphatic drainage sessions reach deeper - into the organs and sub-levels of the lymphatic system. Try some of these suggestions! The body is a wonderful self-rejuvenating being. Please let me know how these work for you.
Resources: To book a Lymphatic session - Contact me
Lymphatic System. Cleveland Clinic
Leah Levitan - @lymphloveclub