The lymphatic system of your body is like the sewage system of a city. Thanks to the lymphatic system, your body gets rid of harmful substances that are produced inside the body, and those that enter from outside. The lymphatic system is made up of lymph vessels, in which a colorless liquid called lymph flows, and lymph organs including lymph nodes, tonsils, thymus, spleen and bone marrow.
The tissue of the lymph nodes filters and recycles lymph fluid that your body needs. The cells within your lymph nodes will attack, destroy and eliminate waste, to help your immune system keep you healthy.
How to take care of your lymphatic system?
- Eating a well-balanced diet
- Exercising regularly
- Staying hydrated
- Avoiding contact with toxic chemicals
- Rest and sleep
- Deep, diaphragmatic breathing
- Stress management
From the above list we will explore two main areas in this blog: Diet and Exercise.
Diet
Your diet is crucial to the health of your lymphatic system. There are important dos and don’ts from this point of view. Eating anti-inflammatory, raw and nutrient-rich foods promotes a healthy lymphatic system and good lymph flow. Some of the best cleansing foods for the lymphatic system are:
- Apple cider vinegar
- Leafy green vegetables
- Low sugar fruits, such as berries, in particular Cranberries
- Omega-3’s: salmon, wild seafood, flax seed, chia seeds
- Herbs and spices: turmeric, ginger, garlic
- Nuts: Brazil nuts, almonds, walnuts
Avoid the foods that cause inflammation and blockages to the lymphatic system, such as:
- Processed foods
- Low-Quality Animal Products
- Common Allergens such as dairy, gluten, soy, shellfish
- Artificial sweeteners
- Sugar
- Table salt
- Refined Vegetable Oils
Exercise
Since the lymphatic system does not have its own pump to ensure the flow of lymph, we have to boost it with exercise. The contraction of your muscles becomes the pump that helps the lymph get around your body. During exercise, focus mainly on the parts of the body in which the clusters of lymph nodes are located. These are the following:
- Neck
- Armpit
- Groin
- Chest
- Abdomen
- Elbow
- Knee
The following exercises stimulate these parts of the body properly and the lymph can flow freely.
Let’s walk!
Walking is the most natural form of exercise that helps the flow of lymph. By raising the legs with every step, we stimulate the knees and the groin. Arm movement while walking stimulates the lymph in the armpit. Keep your hands and arms free while walking. Ideally walk for at least 25 minutes every day.
Calf raises
A major skeletal muscle pump is in the calf. When you activate the calf, it sends all of the fluid up from the feet into the body. Try standing with feet slightly apart and rise up onto the toes, pressing the feet into the floor. Exhale as you rise up, and inhale deeply, using belly breathing when you lower the feet down. Additionally, activate your pelvic floor muscles on the way up and relax on the way down.
Shoulder rolls
Bring your had to the shoulders and draw circles with the elbows by raising them up above the head bringing them to the side, down and back in front. As you circle with the elbows roll the shoulders and stimulate the lymph nodes in the armpits. You can add the movement of the head and tilt the head back when the arms go up, then tilt the head forwards as the elbows lower down.
Torso rotations
Standing straight with feet together let the arms relax by the body. Rotate the torso and head together to the left and right while slightly bending our knees every time you turn. The arm swing to the side freely with the body and then to the other side.
Bridge pose
Set up for bridge pose on an exercise mat with your feet on the floor and your arms next to your body. While exhaling, raise your pelvis and back from the floor and firmly contract the gluteal and pelvic floor muscles. Then while inhaling, lower back to the mat, and relax the gluteal and pelvic floor muscles. Repeat this several times, for at least 2-3 minutes.
Aviva Method
Exercises in the Aviva Method for Hormonal Balancing and Fertility target all the areas of your body where the most lymph nodes are located. When you complete the 30-minute sequence of the Simple Method, or the 15-minute sequence of the Short Method, lymph in your body will be flowing better. Always remember to hydrate well before and after exercise to support the health of the lymphatic system.
Your gain is multiplied as result of the exercise: while you are building a healthier lymphatic system, you are also strengthening the immune system. So let’s get the lymph flowing!