Everyone is talking about lymph.

Recently termed ‘the secret river’ by leading cardiothoracic surgeon Dr Gerald Lemole, conversations are beginning to open up about the vital role it plays in our health (which I also recently wrote about here).

The benefits of proper lymphatic flow are vast and wide-ranging; from increased energy, better sleep and a stronger immune system, to loss of tension, aches and pains.

Finally, after years of being side-lined, the lymphatic system is at last getting recognition for the powerhouse it is and why it’s so crucial for our health and wellbeing.

So, what is the lymphatic system?

In a nutshell it’s a network of vessels and nodes that runs alongside the vascular system, buddying up with the veins, arteries and nervous system, to feed and clean on an intercellular level.

Its role is absolutely vital for the healthy function of every single area, organ and system in the body; sending in antibodies and white blood cells to engulf the nasties, such as bacteria, toxins and dead cell debris, and removing them via the waste channels of the kidneys, liver and large intestine.

We have twice as much lymph in the body as blood but, while blood has the heart to pump it round, the lymphatic system has nothing like that to help it move. It relies on the external stimulating mechanisms of the muscles and arteries to propel the lymphatic fluid around the body.

It also has an incredible network of one-way valves to stop it falling back, thus keeping it moving one way.

However, and here’s the catch, because relies on muscular action to keep it pumping around the body and doing its job, it often needs a helping hand to keep it flowing smoothly and seamlessly around the body. 

Why do we want our lymph to be flowing?

We need our lymphatic system to be doing its job well for several reasons.

Firstly, the lymph cells are the first to recognise and make a beeline towards foreign intruders, so it’s imperative for them to be flowing well to pick up the toxic matter or bacteria, identify it as harmful to the body and clean it up. The lymph also contains natural killer cells, what some call the body’s guardian angels, which seek out cancerous invaders which often try to evade recognition and hide from our immune response.

There’s even a lymphatic sub-system that runs through our brain, flowing within the cerebral spinal fluid that circulates through the deep dura lymphatics that coat our spine and central nervous system.

The intelligence of this system is works in a way that when the lymph encounters inflammation of the body it relays messages to the brain to activate an immune response, pumping out more proteins that go to the site of the toxic, inflamed cells and get to work on clearing and feeding the tissue so it can recover and heal.

The quicker the lymph gets in there and out again, the quicker our bodies are able to recover, which is why we want it to be flowing smoothly and unimpeded.

Is my lymphatic system struggling?

The faster and smoother the lymph flows, the better our bodies can respond to illness and pain. But, how do we know if our own lymphatic system is working well?

Even if there's no external experience of lymphatic congestion, like swollen nodules, lymph flow can still be seriously impeded by physical restriction in the lymph vessels and ducts.

It’s tricky to pinpoint a set of symptoms on a struggling lymphatic system but you’ll most likely feel tired and slow, low in energy and feeling stiff, achy and sore.

Being run down and prone to frequent infections and illnesses are also other indicators of a sluggish lymphatic system. Our lymph carries those crucial immune responders, or first aiders as I like to call them, to deal with an overload of viral activity in the body, such as a flu or a cold.

In order to pump those all-important T-cells and proteins to where they’re needed, the lymph needs to be working effectively.

The lymph feeds and cleans every, single area of the body, so any area of tension or inflammation that is lingering for longer than usual is a sign that the lymph isn’t getting to where it needs to go quickly or effectively.

As an example, conditions such as cystitis needs the lymph to flow to the cellular wall of the bladder to sooth inflammation and feed the cells what they need to heal and fight infection. Similarly, if we feel pain and tension in the body after a workout, we need the lymph to flow to the area of muscle tear to feed, restore and repair the tissue so it can grow back stronger.

How can I get my lymph feeling good and flowing well?

Understanding how our lymphatic system works is the first step to knowing how to keep it thriving. The second step is putting it into practice.

Firstly, we know it relies on muscular action, in particular the peristalsis action of the body, to push it along the vessels. The pressure in the lymphatic system is tiny so even a slight restriction in the vessels can result in a greatly impeded flow and block in the lymph.

This is why we need to move our body so it doesn’t become sluggish. However, with most of us working in sedentary desk jobs, with long commutes and lots of sitting down at the end of the day, we’re not encouraging it to flow, which leads to lymphatic stagnation and poor drainage.

Movement is crucial to getting lymph to flow and increasing that muscular peristalsis, but it doesn’t have to be hardcore HIIT training. Even just brisk walking or yoga, with plenty of upside-down inversions, can stimulate the flow.

If you really want to get your lymph shifting though, rebounding or bouncing on a trampoline is probably one of the best ways as this movement quite literally pushes the lymph up and down the body. When we exercise, lymphatic action increases seven-fold, so it’s well worth getting some movement in regularly throughout the day. 

How can I keep my lymphatic system healthy?

Like all systems in the body, the lymphatic system relies of adequate nourishment and hydration. In particular, eating an antioxidant-rich diet such as green, leafy and colourful vegetables, powerful spices such as ginger and turmeric, and fruit which is mineral-rich and hydrating.

If we’re dehydrated, the lymphatic system will be clogged up because it needs, like every part of our body, proper hydration to properly work.

Also, when we’re dehydrated the body has to take water from non-urgent areas and send it to where we need it most. The majority of our water intake goes to our respiratory system, which is vital for keeping us alive, therefore it’s pulled from other organs or systems which doesn’t need it to survive, such as the lymphatic system.

If we’re stressed, stuck in the sympathetic system of fight or flight, the lymph, like the blood, is directed away from nourishing the internal organs, and instead sent to our arms and legs to help us run or fight.

Similarly, when we freeze, another common stress response, our bodies literally seize up. This tightening movement causes tension in the body, in particular our neck and shoulders, further impeding proper lymph flow around the body.

Asides from what we can do ourselves, there are many complementary therapies and practices which work with the lymphatic system. One of these is Kinesiology which massages specific lymphatic points to increase lymph flow to a particular organ that needs attention. Another is lymphatic drainage massage which stimulates lymph flow in all areas of the body.

Really, anything which manually shifts lymph around the body, whether it’s massage or movement is going to be beneficial and you’ll soon start to see the difference in your health and wellbeing.

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Carry on exploring