THE LYMPHATIC SYSTEM
The lymphatic system consists of a network of lymphatic vessels that transport lymph. It also consists of various organs, such as the spleen and thymus. The lymphatic system is needed for the body to feel good. It is important for the fluid balance in the body and for the body’s defense against infections.
Tasks of the lymphatic system
These are the most important tasks of the lymphatic system:
The lymphatic system maintains the fluid balance in the body along with the blood system. This is done by transporting excess fluid from different parts of the body. This fluid is called lymph.
The lymphatic system participates in the body’s defenses against bacteria, viruses and cancer.
The lymphatic system transports away high-molecular-weight waste products (dead cells, lactic acid, proteins, fats, bacteria, etc.).
Different parts of the lymphatic system
The lymphatic system consists of several parts:
lymph, a fluid found in the body
lymphatic vessels that transport the lymph
lymph nodes or lymph nodes that suck up part of the lymph, take care of and destroy bacteria, viruses and other things that can be harmful to the body
the spleen
the thymus
other lymphatic tissue, such as the tonsils.
This you can do yourself to improve your lymphatic system
Deep breathing exercise with angel wings. For a maximum impact on the lymphatic system
a deep breathing exercise that is done together with arm movements is recommended. It looks like
as when making angel wings in the snow. When you lift your arms up in the air, your chest expands
more than normal, which further increases lymph flow. Repeat the exercise below 5 times, 5 times / day.
Inhale – raise your arms straight up over your head as far as you can.
2. Hold your breath as long as you think the words “hold your breath”
Exhale – lower your arms to the side of your body.
Deep breathing with angel wings affects the lymphatic system in 3 different ways.
Expansion of the chest. See the description above.
Movement exercises in the shoulder area increase the impact of the muscles on the lymph vessels that lie
closest to the outflows towards the heart. When you move the muscles, they give an alternating pressure against the lymphatic vessels. Because the lymph hearts are sensitive to pressure changes, they are activated
the rate of pumping in the lymphatic hearts and thus increases the transport of fluid through the lymphatic vessels.
Affects the parasympathetic nervous system. The lymphatic system is connected to it
parasympathetic nervous system – which we can call the peace-and-quiet system. That’s a lot
of the autonomous (self-regulating) nervous system whose task is to take care of
respiration, digestion and the lymphatic system. When we stretch our arms in the air
and inhaling deeply affects the parasympathetic nervous system which activates
lymphatic system.
The back strengthener. A straight posture is important for good activity in the lymphatic vessels. Protruding
shoulders (as when sitting bent over a computer) impairs lymph flow. To be able to hold the body
straight requires a strong back. The exercise below is repeated 5 times, several times a day.
1. Hold your palms facing the ceiling at shoulder height.
2. Press the shoulders down as far as possible and press the shoulder blades together
3. Hold on as long as you think the words “hold on”
Exhale and lower your arms to the sides
Drink water. The lymphatic system needs fluid to function at its best. The daily requirement is about 1.5 liters. Feel free to drink a glass of water before each meal. During hard training or on hot days, make sure that you continuously replenish fluids. Feel free to avoid coffee and alcohol as they are diuretic, which affects the system negatively.
Compression. Compression garments (made to order or standard size) that press in
more water in the veins and activates the lymphatic vessels a little extra during movement exercises.
Skincare. Important not to let in bacteria that strain the lymphatic system. Take care of any wounds, insect bites or the like and keep the skin soft and supple with lotion if needed.
Exercise. Exercise and movement exercises help to activate the lymphatic system by building muscles
shape change gives an alternating pressure against the walls of the lymphatic vessels. When the lymph vessels are stimulated, they become
stronger and the lymph flow increases. But if you train hard so that your heart rate increases, there is a risk that
more fluid is filtered out of the bloodstream than the lymphatic system can transport away. It is therefore important to think about how to set up your workouts.
Low-intensity Exercise – movement exercises to increase lymph flow. To increase lymph flow
the training should be low-intensity with calm, slow movements and with elements of
deep breathing exercises.
High-intensity training – to strengthen the muscles and heart. For high-intensity training
increases blood circulation, which means that more fluid is filtered out into the tissues.
Advice for all training
Start with deep breathing exercises with arm movements.
Warm-up and the escalation of the training should take place slowly.
Feel free to wear compression clothing.
Step down the training with calm movements and stretching.
Do deep breathing exercises (self-lymph drainage) after the workout.
Diet. Recommendation for Lympho-logical intake of food:
Eat protein at every meal.
Eat low GI carbs. (Vegetables that are raw or not overcooked.)
Eat the right kind of fat. (Coconut oil, olive oil, butter contains at least Omega 6)
Reduce or avoid gluten and pure sugar.
Test and evaluate intermittent fasting and eating windows.
Drink a glass of water before each meal.
Intermittent fasting and eating windows. Intermittent fasting increases the activity of the lymphatic system. When the body
to assimilate nutrients stored in the fat cells is the lymphatic system that stands for
the transport of nutrients from the fat cells back to the blood circulation.
The 5: 2 method is a method for intermittent fasting when you eat less than two days a week
the daily requirement. In those days, the lymphatic system has to work to return nutrients from the fat cells.
Eating windows are another type of intermittent fasting that increases lymph transport. Research shows that if
you reduce the time of day you eat to 8 hours, then the food transport increases from
fat cells compared to eating the daily requirement of food for 12 hours.
Lymphatic massage - Learn to do massage on yourself
See the self-care program below.
The lymphatic system is an important part of the body’s circulation. It belongs to the body’s immune system and acts as both a drain and a treatment plant. It is a separate system that runs parallel to the veins.
At the clavicle pit, it is connected to the blood circulation where it empties lymph fluid and slag products for further transport to the kidneys and then excreted via the urine.
A good lymph flow cleanses the connective tissue / fascia, which gives strong supple muscles and a healthy body.
The nutrients from what we eat and drink are converted into blood and transported out via the arteries and then used by the cell. What the cell uses turns into slag products and is removed through the lymphatic system, which also removes 20% of the fluid (water) that the heart pumps out. In this way, a functioning lymphatic system relieves the heart. The rest of the blood, 80%, is transported back to the heart via the veins. The lymph flow goes in the direction of the lymph stations and with the end station clavicle pit (Station 1) where it is emptied into the bloodstream. The body produces 2-4 liters of lymph fluid / day and the same amount of fluid needs to be removed to avoid swelling and weight gain. The lymphatic system reaches the whole body except the brain, which has its own system (the lymphatic system).
Self-care program – always start with the left side – do each movement 3-5 times
1. Angel wings: 5 pcs on 5 occasions / day. Deep breathing acts as a vacuum pump which creates activity in the lymphatic system. Therefore, take a deep breath with your abdomen while lifting your straight arms sideways in an arc above your head. Put your palms together and hold your breath for a few seconds. Squeeze your palms while exhaling while slowly lowering your hands in front of your body, tensing your body’s muscles and especially your lower abdominal muscles.
2. The neck: Iron gently but firmly from the neck hairline on the left side down towards Station 1.
Place the whole hand as far as you can on the shoulder blade and stroke from the upper arm via the shoulder towards Station 1. Then lift a little in the nape of the neck with one hand and stroke down towards Station 1. Change to the right side and repeat.
3. The armpit: Pump and squeeze the armpit. You can do this several times during the day.
4. The arm: Start with the top of the left arm: strokes from the back of the hand and up over the shoulder towards Station 1.
Upper arm: strokes from the palm of the hand up to the armpit (Station 2).
Put hay hand on left armhole crease and “stretch in the pike pendant”.
Massage the fingers from the nail down to the back of the hand. Then press in the “swimming skin” between the fingers.
Finish with strokes of the entire arm up towards Station 1.
5. Stomach: Massage the abdomen with circular motions clockwise and make “S” in the skin. Wrap with strokes against the armpit.
6. The buttocks: Coats from the lower part of the buttocks up towards Station 2. Let the coats go over the back as far as you can reach. This step can be done on both sides at the same time.
7. Thighs: Keep your foot on the floor during this step. Sit far forward on a chair. Place the palm of the hand on the top of the thigh a few cm from the groin. Place the right palm on the left back of the hand and press lightly in the direction of the groin.
Make slow, powerful strokes from the knee up to the groin with both hands.
Pump back thighs with both hands and finish with strokes against the groin.
8. Lower legs. Please do pumps in the knee crease. Place the foot on the knee of the other leg or place the foot on a stool. Stroke from the ankle up to the groin.
Pump the calf muscle from the bottom up with the help of the thumbs.
Move the heel tendon with small swings. Finish with ironing all the way up to the armpit (Station 2).
9. The foot: The foot is on the right knee. Place the heel in the right hand and the palm towards the top of the foot.
Pump the toes against the heel so that wrinkles form in the hollow foot.
Finally, repeat step 1 – Angel Wings
A sign of flow in the lymphatic system is chills where the skin becomes lumpy and wrinkled.
The wrinkle usually looks good on the hand. You can train your lymphatic system every day with the help of the Self-Care program so that the flow is improved every time. You can follow this program when washing, drying and when you lubricate yourself with your skin lotion.
All lymphatic treatment begins with deep breathing.
