5 Ways to Keep Your Lymphatic System Strong

The lymphatic system is a crucial part of the immune system. It’s vital for protecting us from illness and harmful, disease-causing inflammation.

The best way to safeguard the complex network of criss-crossing lymphatic vessels and “nodes” that span almost the entire body (except for the central nervous system) is to adopt a healing diet, engage in regular exercise, and take steps to naturally detoxify the body.

Learn more about how the lymphatic system functions, the diseases that can harm it, and the best ways to maintain a robust lymphatic system.

What Is the Lymphatic System?

The lymphatic system is the body’s inner “drainage system,” a network of blood vessels and lymph nodes that carry fluids from the tissues around the body into the blood and vice versa.

The lymphatic system primarily serves to protect the body against external threats such as infections, bacteria, and cancer cells, while also helping to maintain fluid balance.

The lymphatic vessels are smaller in comparison to veins, and instead of circulating blood throughout the body, the lymphatic system transports a liquid called lymph, which stores our white blood cells. Lymph is a clear, watery fluid that also carries protein molecules, salts, glucose, and other substances, along with bacteria, throughout the body.

In addition to the lymph vessels and nodes, the lymphatic system (also sometimes referred to as “the lymph system”) includes several other organs:

• The tonsils (glands located at the back of the throat that filter bacteria before digestion occurs).
• The adenoids (a gland located at the back of the nose that protects the entrance to the digestive system and lungs).
• The spleen and the thymus (filtering organs that scan the blood and produce white blood cells).

How the Lymphatic System Works

Here’s how the lymphatic system protects us from getting sick: We are exposed to various types of microbes, bacteria, and toxins every day, which enter our bodies and make their way into the lymphatic fluid. Eventually, the fluid containing these organisms can become trapped inside the lymph nodes, where the immune system “attacks” any perceived threats by attempting to destroy them with white blood cells.

Inside the lymph nodes (which resemble small, bean-shaped structures), bacteria are filtered out, and white blood cells are produced, used up as part of our defense mechanism, and then replenished.

Another important role of the lymphatic system is to maintain fluid balance in the body. When the lymphatic system functions properly, we do not experience painful swelling or abnormal fluid retention.

Our blood vessels and lymphatic vessels seep fluid into and out of the surrounding tissue, allowing the fluid to be drained. Extra fluid is eliminated from the body, preventing tissue from swelling or puffing up. However, when we are injured or stuck, fluids accumulate in the damaged area, which is why throbbing and pain occur.

You may have experienced swollen lymph nodes at some point when you were sick, especially those located near the throat or genitals, which can be triggered by common infections such as urinary tract infections, strep throat, colds, or sore throats.

Lymph nodes are found throughout the body, with some of the most prominent locations being the throat, groin, armpits, chest, and abdomen. Lymph nodes are located near major arteries as the lymphatic system is connected to the blood flow to keep the blood clean. Inside the lymph nodes, immune cells are created, which are crucial for fighting infections and healing wounds.

The lymph nodes are able to detect when harmful organisms have entered the body, prompting them to produce more infection-fighting white blood cells called lymphocytes.

Lymph fluid also passes through the spleen and thymus in addition to the lymph nodes before emptying into the bloodstream. The spleen is another filtering organ located inside the abdomen beneath the diaphragm. It plays an important role in the immune system by removing dangerous microbes, balancing fluids, and destroying old or damaged red blood cells.

One of the most important tasks of the spleen is to produce macrophages, B lymphocytes, and T lymphocytes, types of white blood cells that are triggered when blood passes through the spleen and harmful substances are detected. These engulf and destroy bacteria, remove dead cells lingering in the blood, and eliminate foreign matter from the body. The thymus, located under the ribcage, has a similar function, filtering the blood and creating or removing white blood cells.

Diseases that Damage the Lymphatic System

When the lymphatic system becomes overly stressed, symptoms and signs may include:

• Chronic fatigue
• Swelling in lymph nodes (such as in the throat, armpits, or groin)
• Muscle aches and pains
• Joint pains
• Sore throats and getting colds more frequently
• Frequent infections or viruses
• Fibromyalgia symptoms
• Arthritis
• And even cancer formation

The body protects us from infection and illness by trapping microbes found in our tissues (mostly bacteria we pick up from the environment) and sending them to the lymph nodes, where they become “trapped.” This prevents the bacteria from spreading and causing further problems such as viruses. Once the bacteria are trapped, lymphocytes attack and kill them.

When there is an infection or virus, or even if cancer cells are detected, lymph node swelling occurs because lymphocyte production increases. This is essentially how inflammation occurs.

Sometimes, it is noticeable when a lymph node is inflamed, such as in glandular fever, where the lymph nodes become tender. Other diseases that affect the lymphatic system include:

• Lymphomas – a type of cancer that starts in the lymph nodes when lymphocytes undergo changes and then multiply and form tumors. The tumor can spread to other parts of the body.
• Hodgkin’s disease – cancer of the lymphatic system.
• Oedema (also called edema) – water retention and swelling caused by trapped fluid within the tissues.
• Tonsillitis – infection of the tonsils in the throat, often resulting in swollen tonsils that need to be removed.
• Lymphadenopathy – the lymph nodes become swollen or enlarged due to infection, sometimes several at once can swell and cause pain.
• Lymphadenitis – inflammation of the lymph nodes caused by an infection of the tissue, usually a bacterial infection and often in the throat. Lymphangitis is another infection of the lymphatic system that affects the lymphatic vessels rather than the nodes.
• Splenomegaly – an enlarged spleen due to a viral infection. It can be dangerous to exercise or play contact sports when someone has this condition because any impact to a very swollen spleen can cause it to rupture.

Lymphatic System and Cancer Development

The lymphatic system is crucial for protecting us from cancer formation. When cancer cells break away from a tumor, they can become trapped inside a nearby lymph node, which is why swollen lymph nodes can be a potential sign that a cancerous tumor may be lurking (although this is not always the case). Often, doctors will check the lymph nodes for swelling and abnormalities when testing a patient for cancer or investigating whether existing cancer has spread.

An important job of the immune system is to create lymphocytes, some of which produce antibodies, which are proteins that destroy germs and stop infections or mutated cells from spreading. In some instances, this process does not work quickly enough to fight free radical damage and prevent cancer from spreading. Or, malfunctions and mutated cells can multiply very rapidly and spread.

Cancer can either originate within the lymph nodes (called lymphoma) or spread there from elsewhere. Cancer cells that have broken away from a tumor can travel to other areas of the body through the blood or lymph fluid, where they reach other organs and continue to multiply.

Most of the time, the body takes care of this process and is able to destroy small amounts of mutated cells or escaped cancerous cells before they start spreading. However, it only takes a small amount of mutated cancerous cells to reach another part of the body and form new tumors (called metastasis). This can become painful and noticeable very quickly if lymph nodes become enlarged (sometimes they are large and tender enough to be felt with your fingers by pressing on the skin).

The stage of cancer and how it is treated depends on whether cancer is found in the lymph nodes. A surgeon may remove a lymph node if it becomes infected with cancer cells (called a biopsy), or if it is too late because the cancer has spread. Other treatments such as chemotherapy or radiation may be needed. One of the problems with removing lymph nodes to remove cancer cells is that it leaves the body without a way to balance fluids and remove tissue waste, which can cause tissues to become swollen and painful, called lymphedema.

Many doctors use the “TNM system” to classify cancer stages, which stands for tumor, metastasis, and (lymph) nodes. If there is no cancer in the lymph nodes, a value of zero is given; if cancer is found in a small amount of nodes and is not yet severe, a number between 1-3 is given; and if it is found in many nodes, then “late-stage” cancer is diagnosed, which is stage 3-4.

How to Maintain a Strong Lymphatic System

Ignoring the health of your lymphatic system means your immunity will suffer, and you are more likely to deal with common illnesses and even long-term health problems. Here are five ways to boost your immunity and, moreover, support a healthy lymphatic system:

1. Reduce Inflammation and Improve Circulation

Eating a healthy diet, exercising, not smoking, getting enough sleep, and reducing stress are all critical for reducing oxidative stress and halting the body’s natural detoxification processes. The circulatory system and lymphatic system rely on each other.

While blood circulates around the body through blood vessels, some fluid naturally leaks out and enters the tissue. This is a normal process that delivers nutrients, water, and proteins to cells. The fluid also collects the waste products of cells, such as bacteria or even dead or damaged cells like cancer cells.

Tissues around the body can become inflamed and painful when circulation slows and inflammation builds. A healthy lymphatic system nourishes muscles, joints, and other tissues because lymph vessels have tiny openings that allow gases, water, and nutrients to pass through to surrounding cells (called interstitial fluid). The fluid then drains back into the lymph vessels, then goes to the lymph glands to be filtered and finally to a larger lymphatic vessel located at the base of the neck called the thoracic duct.

The thoracic duct dumps cleaned lymph fluid back into the blood, and the cycle continues – which is why circulation is important for keeping the system running smoothly. Otherwise, tissue can become swollen with excess waste. To maintain optimal circulation and the functioning of the lymphatic system, it is essential to consume all the necessary nutrients, such as vitamins, minerals, electrolytes, and antioxidants.

2. Follow an Anti-Inflammatory Diet

The more nutrient-dense your diet is and the fewer chemicals enter your body, the better your lymphatic system can function. Foods that stress the digestive, circulatory, and immune systems include common allergens (such as dairy products, gluten, soy, shellfish, or nightshades, for example), low-quality animal products, refined vegetable oils, and processed foods that contain chemical toxins.

Anti-inflammatory foods, on the other hand, provide much-needed nutrients and antioxidants while also reducing free radical damage (also called oxidation stress) that ages the body and weakens immunity.

Some of the key high-antioxidant foods to focus on include:

• Green leafy vegetables
• Cruciferous veggies (such as broccoli, cabbage, cauliflower, etc.)
• Berries
• Omega-3 foods like salmon and wild seafood
• Nuts and seeds (such as chia, flax, hemp, pumpkin, etc.)
• Unrefined oils like extra virgin olive oil and coconut oil
• Herbs and spices (such as ginger, turmeric, garlic, etc.)

3. Exercise

The lymphatic system functions best when you move your body, which helps keep fluids circulating and nutrients reaching your cells. There is a reason why being sedentary makes you feel more achy, stiff, and prone to getting sick.

Any type of regular exercise and movement (such as simply walking more) is beneficial for keeping lymph fluid flowing. However, some exercises seem to be particularly effective, including yoga (which twists the body and helps fluid drain), high-intensity interval training (also called HIIT workouts, which is great for improving circulation) or “rebounding.”

Rebounding is becoming increasingly popular and involves using a small trampoline that can be kept inside your house. It only takes up a few feet of space, and just five to 10 minutes of daily jumping can really increase your heart rate and help keep your lymphatic system running smoothly.

4. Massage Therapy and Foam Rolling

Foam rolling and massage therapy are both useful for preventing swelling, pain, and fluid buildup in tissues. Foam rolling, also known as self-myofascial release, is a type of self-massage that many people do before or after exercising. Its purpose is to help tissue repair more easily and break up muscle and tissue adhesions that can cause tightness and injuries. Foam rolling also increases blood flow to your muscles and is used to aid in quicker recovery and better performance.

“Lymphatic drainage massage” is a type of specialized massage therapy that helps cells release toxins and breaks up lymph congestion. Studies have found it beneficial for reducing pain intensity, pain pressure, and pain threshold. Massages can activate the lymphatic system and help flush excess fluid from within tissues.

Some massage therapists are specially trained in manual lymphatic drainage, but any type of deep tissue massage is also beneficial. You can even massage yourself to help reduce pain in swollen lymph nodes, muscles, or joints.

5. Infrared Sauna Treatment

Have you heard of infrared saunas? This simple treatment is one of the best ways to naturally detoxify the body and support a healthy immune system. Infrared sauna therapy works by increasing sweat production, allowing more toxins to be removed from the tissue. It can also improve blood flow and aid in tissue healing, which is crucial for lymphatic health.

Studies show that regular infrared sauna treatments can improve the quality of life for people with chronic pain, chronic fatigue syndrome, depression, and congestive heart failure. People who use sauna therapy love it because it is relaxing, healing, cost-effective, can be done at home, and truly works. Infrared saunas use heat lamps that generate infrared light waves, which penetrate the tissues and promote cell regeneration along with sweating.