How To Increase Your Lymph Flow and Why
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How To Increase Your Lymph Flow and Why8 Powerful Ways To Jump Start Your Lymphatic System
Your lymphatic system is instrumental in keeping bacteria and other invaders in check so you stay healthy. It also carries immune cells throughout your body to help defend against infections. Finally, your lymphatic system is essential to your body’s ability to process fats and it works directly with your cardiovascular system to keep blood and lymphatic fluid levels in balance and flush out toxins.
If your lymphatic circulation is too slow, toxins accumulate in your body and your immune cells can’t get to where they are needed. This can cause symptoms such as aches and pains and even swelling. Over time, slow lymph flow can lead to a weak immune system and even coronary artery disease!
How to Speed Up Your Lymph Flow
Your lymphatic system doesn’t have a dedicated organ, such as the heart, to keep lymph flowing. Instead, it is dependent on stimulation from external forces including exercise, breathing, and massage.
Here are some ways to increase lymph flow in your body:
- Breathe deeply and regularly. Breathing fully in through your nose and inhaling air down into the lower lobes of your lungs followed by a brisk exhalation massages the thoracic duct and all the lymph vessels and nodes in your chest cavity.
- Exercise Regularly. Lymph flow depends upon the muscles in the body to move it along. Every time you walk, do yoga, breathe deeply, run, or move your muscles briskly, you are helping move the lymph along. And don’t forget resistance training. When you increase muscle mass, you help increase lymph circulation. Finally, try not to sit for long periods of time. Women who sit for long periods of time at sedentary jobs are more likely to get heart disease because the lymphatic flow through their thoracic cavity is limited.
- Avoid Over-Exercise. When we exercise, we actually increase the oxidative stress in our bodies, which results in the production of free radicals in our bodies. Over time this can do more damage than good. To avoid this always breathe in and out fully through your nose as you exercise and never exert yourself beyond what is comfortable with this way of breathing. Walking at a pace of 3.6–4.0 miles per hour while nose breathing results in a balance between your sympathetic and parasympathetic nervous systems.
- Drink plenty of water. Circulation is vital to all of your body's functions. Drink enough water to stay hydrated.
- Eat a Healthy Diet. Eating a diet rich in fruits and vegetables, lean protein and healthy fats helps to protect your health in general. The quality of lymph flow is enhanced when you are healthy and maintain a healthy weight.
- Get a massage. Massage stimulates the blood and lymph vessels by applying pressure to the body, helping to move fluid along and reducing inflammation. You don’t need to get a lymph drainage massage to benefit. However, if this technique interests you, find a trained therapist. Contact the American Massage Therapist Association.
- Dry Brush Your Skin. Dry skin brushing helps to stimulate your lymphatic system to remove toxins. It’s an easy but powerful addition to your daily routine. And, it can also help reduce the appearance of cellulite.
- Try Rebounding and Vibration Therapy. Rebounding, or jumping up and down on a mini trampoline, improves lymphatic circulation because, in addition to it being low-impact exercise, the up-and-down motion causes your lymphs one-way valves to open and close. If you prefer to shake it up, try a vibration platform. Use 30Hz-50Hz of vibration for 5 minutes.
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