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What exactly is lymph?
Essentially, lymph is a colorless fluid that carries waste out of the tissues by way of the bloodstream, specifically venous or blue blood circulation.
An average human body contains about two quarts of lymph fluid or one-third the amount of blood of that body.
While blood relies on the sturdy and powerful heart pump for steady and constant flow, lymph has no such pump. Breathing, body movements and gravity are responsible for lymph movement.
Lymph starts out as interstitial fluid(1) carrying waste material the cells have discarded. Lymph vessels collect waste matter from the cells and tissues and then slowly moved the waste to lymph nodes. There are roughly 400 to 600 lymph nodes connected to lymph vessels.
Lymph vessels are similar to blood vessels with thin walls. They transport more than waste matter through lymph fluid. They also carry soluble molecules and immune cells to the lymph nodes.
The 1-2-3 of Waste Removal by the Lymph
The waste matter in the interstitial fluid is sucked into lymph ducts.
There white blood cells in lymph fluid bathe then drain the processed and liquified waste through the complex network of lymph nodes forming the lymphatic system. (The lymphatic system consists of organs, ducts, and nodes.)
Lymph then carries waste out of the body by way of the bloodstream where it’s mixed with blue blood before re-entering the heart and into venous circulation.
Unlike blood, lymph flows in only one direction and leaves nothing behind. Lymph’s movement also helps balance the constant volume of blood.
The lymphatic system is critical to the body's immune system.
Lymph helps defend the body against disease by producing and distributing lymphocytes (lymph cells). These lymphocytes protect us against antigens like viruses and bacteria. This is why lymph and lymphocytes are vital components of immunity.
Whenever lymph flow gets blocked the immune system weakens and the aging process accelerates.
Conversely, the intensity of the natural aging process itself affects lymph’s good function and flow.
If you want to look and feel younger longer it’s vital to counteract lymph's sluggishness as you age. You want to do everything you can to keep lymph moving in your body.
Function and capacity of the lymphatic system gets sluggish with age for three reasons:
The muscles that help circulate lymph lose mass and become weaker (called decreased lymphatic contractile pressure).
We tend to experience a decrease in lung capacity with age. Breathing causes the diaphragm to act as a billow that promotes lymph movement or drainage. It is one of the principal ways our body moves lymph.
The body is challenged to deal with higher oxidative stress and less antioxidant activity. This creates a more acid inner terrain which leads to lymph congestion. (Journal of Lymphoedema, 2017, Vol. 2, No. 2)
Lymphedema and Lymphoma
Lymphedema occurs when fluid is retained in a localized part of the body and the tissue swells.
A compromised lymphatic system is the most frequent cause of lymphedema. Parasitic infections or complications from cancer treatment also cause lymphedema swelling.
Lymphedema is incurable and progressive. We can only potentially reduce the symptoms of swelling, discomfort or pain. Lymphatic massage and wearing compression clothing can help.
Lymphoma is a disease in which lymphocytes become malignant and grow too fast or live too long. The malignant lymphocytes then accumulate in the lymph nodes or other areas of the lymphatic system forming tumors.
It’s important to be aware of and proactive with your body’s flow of lymph.
There are many ways to keep your lymphatic system functioning properly:
Exercise with weights regularly to maintain muscle strength and lean body mass. Muscle contraction forces tiny one-way valves of the lymphatic system to open and close, pushing the fluid through the system.
Walk or rebound consistently. Each step or jump you take is a weight-bearing repetition. When you lightly pound the ground, floor, or pavement through walking, it creates desirable pump-like gravitational pulls on the lymphatic system.
Practice yoga or stretching to help direct lymph through the deep channels of the chest. Practice yoga or stretching promotes lymph flow throughout the body.
Practice deep breathing. The act of breathing creates a lymphatic pump in itself. It helps direct lymph through the chest. Deeper breathing is the most important facilitator of lymphatic function. Shallow breathing leads to lymphatic congestion. For help with a proper breathing exercise, read our blog, Six Breaths a Minute to Slow Aging and Its Causes here.
Get manual lymphatic massages from a licensed lymphatic massage therapist.
You can also receive a facial and full body lymph drainage treatment performed by a PHYTO5 trained professional with the Biorhythmic Drainer. PHYTO5's award-winning Biorhythmic Drainer mechanically, rhythmically, and precisely reproduces the gentle movement of a manual massage. It focuses on moving stagnant energy and fluids.
Drainage is a medical term and does not remove any fluid. It indicates movement or circulation. When there is an insufficiency or an excess of fluid, a drainage can help balance fluid and energy flow.
The well-known Japanese cosmetics company, Shiseido,(2) found in 2015 that impaired dermal lymphatic vessels are an integral cause of sagging skin(1) rather than collagen loss.
Stay hydrated to help prevent stagnant lymph flow. Lymph gets thicker and more sludgy when you’re dehydrated but flows well when hydrated.
Avoid processed foods and bad fats. These can cause inflammation which leads to lymphatic congestion.
Eat lots of fresh fruits and vegetables especially green. Chlorophyll in green produce not only purifies the blood, it purifies lymph.
Avoid chemically driven skin and body care products, cleaning products and pesticides. All these hinder the body’s natural detoxification processes.
Learn how to resiliently respond to stress. The waste products of stress-fighting hormones are acidic. Acidity leads to lymph congestion.
Stop wearing tight fitting clothing including tight underwear and underwire bras. All these restrict the flow of lymph.
Stay away from unhealthy habits like smoking.
Know where your lymph nodes are. If you know where they are it can help you support lymph flow in those areas. They’re typically found concentrated in the face, neck, groin, and armpits. Check these areas periodically if they feel uncomfortable. A sore lymph node will be sensitive to the touch. (See adjacent diagram for a snapshot of the body’s lymphatic system.)
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Endnotes for this article:
(1) Interstitial fluid is the fluid that carries cells throughout the body.
(2) In 2015, the well-known Japanese cosmetics company, Shiseido, found impaired dermal lymphatic vessels to be an integral cause of sagging skin. Before 2016, sagging skin was mainly attributed to collagen loss. Their press release states:
“Shiseido Co., Ltd., through joint research with Professor Nobuyuki Takakura of the Research Institute for Microbial Diseases, Osaka University, has revealed for the first time that impaired function of dermal lymphatic vessels lead to accumulation of subcutaneous fat, which ultimately causes ‘sagging’ of the skin.”
Sources:
Zolla, Valerio, et al. “Aging-Related Anatomical and Biochemical Changes in Lymphatic Collectors Impair Lymph Transport, Fluid Homeostasis, and Pathogen Clearance.” Aging Cell, John Wiley & Sons, Ltd, Aug. 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4531072/.
Dr. Baumann, Leslie. “The Connection Between Lymph and How You Look.” Miami Herald, July 21, 2014. www.miamiherald.com/living/health-fitness/skin-deep/article1976385.html.