I found this to be an amazing read and feel that not enough attention is given to it.
The Lymph System and Your
Health
Like Cinderella, the lymph labours quietly in the
shadows to clean up the mess made by virtually all the other systems of the
body. Widely regarded as a lesser sister to the circulatory system, the
lymphatic system is actually a crucial player in your body’s ability to ward
off disease and heal from injury.
The lymphatic system is recognized by doctors in
Europe and the Far East for its importance to preventive health care. They
understand how lymphatic function supports every other system in the body,
including the immune, digestive, detoxification and nervous systems. In fact,
many believe that poor lymph health underlies a host of conditions, from
cellulite to cancer.
By contrast, in America our practitioners don’t
think much about the lymph system until something goes wrong — usually when
infection causes a swollen lymph node, or worse, when we develop cancer in a
lymph gland, or cancer elsewhere that metastasizes through the lymph vessels.
The reality is that you have twice as much lymph
fluid in your body as blood. The lymph continuously bathes each cell and drains
away the detritus in a circulatory system powered only by your breathing and
movement. If the movement of the lymph stopped entirely you would die in a
matter of hours.
What can you do to ensure your lymph system stays
healthy? There are a number of ways to support lymphatic function that should
be part of every woman’s health habits. Let’s start by exploring this amazing
system.
Anatomy of
the lymph system
The first thing to understand about your lymph
system is its vast extent. Like the circulatory system that supplies blood, the
network of lymph vessels serves almost every cell in your body.
Strung along the lymph vessels like pearls knotted
on a string, the lymph nodes serve as a series of cleaning filters.
Lymphatic fluid percolates through the nodes, being purified and
immunologically boosted at every stage.
The lymph vessels and nodes are made of lymph
tissue, but so are many other parts of the body. One crucial function of
lymph tissue is generating and storing white blood cells, the blood cells that
fight infection. Besides the lymph nodes, principal lymph organs include the
bone marrow (where white blood cells called B-lymphocytes are made), the
spleen, tonsils and the thymus gland (where T-lymphocytes are made). Lymphoma
is a group of related cancers of the lymphocytes.
The largest concentration of lymph tissue in the
body surrounds the intestines. Called gut-associated lymphatic tissue,
or GALT, this tissue is the guardian of this largest gateway through the
body’s defenses, and it actively separates desirable nutrients from undesirable
pathogens, and helps mount a defense whenever needed.
The flow of
lymph fluid
The lymph system’s primary function is to isolate
infection and cellular detritus from the rest of the body and deal with it.
Imagine you are looking at a handful of living cells through a microscope. A capillary
(the smallest blood vessel) delivers blood with its oxygen and nutrients. The
local cells use these nutrients and excrete waste. There may be pathogens or
antigens present that create an immune response, leaving dead cells and perhaps
live infection. Some of the blood and waste products are picked up by tiny
veins. But much of the vascular fluid and waste — and hopefully all of the live
infection — is picked up by tiny lymph vessels. This process is happening all
over the body all the time.
Like tributaries trickling into a stream that feeds
a slow-moving river, the lymph system transports lymph fluid through
ever-widening vessels, moving it through 500 filtration and collection points —
your lymph nodes. At each successive node the lymph fluid is filtered and
bacteria is removed. If lymph fluid is blocked in one lymph node it will
usually take a detour, but when blockage is extreme it can cause the lymph
fluid to back up and cause swelling in the surrounding tissue, a condition
known as lymphedema.
The far-reaching lymph vessels merge at certain
points to form lymphatic trunks. You have six major lymph trunks in your body,
each responsible for draining filtered fluid from one region of the body.
The lumbar and intestinal trunks drain a large
volume of purified lymph fluid upward from your lower extremities, pelvis and
abdomen into the cisterna chyli, a widened collection pouch at the base
of the thoracic duct.
Digestive fats from our food are meanwhile absorbed
in the small intestine and then drawn into the lymphatic system for transport
to the bloodstream via the cysterna chyli. This milky mixture of digestive fats
and lymph is known as chyle.
The now enriched and purified lymph travels up your
torso through the thoracic duct along the left side of your esophagus. It
merges here with the lymph from your left trunk and arm, and finally returns to
the bloodstream at its junction with the left subclavian vein, located above
your heart and under your collarbone. A much smaller volume of filtered lymph
fluid from nodes and trunks along the right side of your head, neck and arm is
fed back into the bloodstream by the right lymphatic duct, on the right-hand
side of your collarbone.
Amazingly, the lymphatic system has no central pump
but depends on muscle contraction and manual manipulation to move fluid. Deep
breathing is another essential way we can enhance movement of lymph through our
bodies. And importantly, the organs of elimination (skin, kidney, liver,
bladder, small and large intestines) need to be doing their jobs well so that
the lymph does not get overwhelmed with waste products.
If the lymph system gets blocked or overrun (due to
illness, surgery, toxic overload or lack of activity), lymph fluid backs up.
This can cause swelling, joint pain, nausea and fatigue. Stagnant lymph may be
stored within nodes for a long period of time but eventually becomes too toxic
for the body to handle well.
Negative
effects of chronic lymph blockages
All things in nature have a natural progression;
when this motion is inhibited or jammed, concerns arise — and when it occurs in
your lymph system, you feel it quickly.
Think again of a river: a healthy river runs clean
and clear. A brackish river chugs along, thick with soot and silt that gets
snagged, pocketing pollution in small pools along the way. Eventually, the
sluggish river can become a breeding ground for bacteria and disease. The same
is true for your lymph.
Because lymph cleanses nearly every cell in your
body, symptoms of chronic lymph blockage are diverse but can include worsened
allergies and food sensitivities, frequent cold and flu infections, joint pain,
headaches and migraines, menstrual cramps, arthritis, fibrocystic breasts,
breast tenderness, sinusitis, loss of appetite and GI issues, muscle cramping,
tissue swelling, fatigue, mental fuzziness, mood irregularities, depression,
parasites, skin breakouts, acne, and cellulite. In general, you may feel tired
and toxic, with a heaviness in your abdomen. In Chinese medicine, practitioners
call this “excessive damp” that undermines your whole health.
Stagnant lymph can also interfere with the system’s
ability to cleanse more potentially hazardous concerns, such as bacteria and
cancerous or diseased cells from organ tissue. Viral infections, bacteria, and
cancerous or mutagenic cells move through the lymph fluid, where they are
targeted and destroyed in the lymph nodes — when the system is adequate to the
task.
Lymph nodes
The lymph nodes are small, bean-shaped pockets
interspersed along the lymph network almost everywhere from your nose to your
knees.
Lymph nodes counteract infection by filtering the
lymph fluid, engulfing and removing any bacteria and foreign substances
identified. Once a particular pathogen is detected, lymph nodes help customize
antibodies to neutralize it. In a nutshell, immature lymphocytes mature in the
bone marrow and thymus and are sent off to work in the lymph nodes and lymph
tissue. There they wait until an offending substance happens along in the lymph
fluid. Then, with the help of other defensive cells called APC’s (antigen-presenting
cells), they target the invaders and create specific antibodies to get rid
of them.
Swelling in certain node sites generally indicates
an infection in the part of the body drained by those nodes. It’s a good sign
when you develop swollen glands; it means your lymph system is doing its job.
The function
of the spleen and immunity
The largest organ in your lymph system, your spleen
is actually like a big lymph node, except that it filters your blood rather
than your lymph fluid. The spleen houses a concentrated amount of immune cells
and is designed to bring lymphocytes into contact with the blood, making it a
major player in your ability to ward off blood-borne diseases and antigens. The
spleen also removes worn-out red and white blood cells, platelets, and any
other hazardous blood-borne debris.
An enlarged spleen, which can be a symptom of
mononucleosis or the Epstein–Barr virus, is prone to injury and should be taken
seriously. In our culture, the spleen is sometimes removed if its function
declines or persistent swelling is a concern. A swollen spleen places a patient
at a higher risk for hemorrhage (if it ruptures), so some doctors decide to
remove a suboptimal spleen to avoid the risk.
In Eastern cultures, where the spleen and the lymph
system are taken much more seriously, this is tantamount to clipping a bird’s
wings. The bird will not die, but it will never fly very high again. In Chinese
medicine the spleen governs the blood, the great nourisher of life. Without the
guardianship of the spleen, the blood is weakened, can become either blocked or
dilute, and has more difficulty supporting the rest of the organs.
I often hear my patients say, “You can live without
your spleen.” My response is usually, “Yes, but how well?” Of course, if you
must undergo spleen removal you should feel confident that your other organs
can compensate for your lost immunity. But if you have a choice, you should
make your decision knowing that the spleen exists for a reason. It does not
operate in a void, and surgically removing it usually does have long-term
immunological consequences. If you must do so, you must then support the rest
of your immune system more carefully in response.
Most spleen concerns can be treated with an
alternative protocol that includes a lot of rest, supplements, and supportive
enzymes. As long as you are not endangering a swollen spleen with reckless
activities, taking the time to heal it from the inside out is preferable to
having it yanked. For a long time tonsils were treated with the same
indifference (the lymph system just can’t get respect) — now it’s generally
accepted that it’s healthier to keep them.
In fact, I don’t think any organ in the body should
be treated as disposable. That kind of thinking is based on the fractured
Western paradigm. But of course, all systems of the body are interconnected!
Think of it this way: if you didn’t have a road map or welcome signs, would the
landscape show any hint that you’d just crossed a state line? Nature respects
few manmade boundaries, and when it comes to the map of your body, this is
evident in the overreaching web that connects organ tissue to the lymph system
and the lymph system to the immune, circulatory, endocrine, and digestive
systems.
The lymphatic
system, digestion and elimination
As you read above, so much of the lymph tissue is
associated with the gut that it has its own acronym: GALT (gut-associated
lymphoid tissue). Lymphatic tissue is where much of our immunity originates,
and because the digestive tract is a main path of entry for offensive
substances (bacteria, allergens, heavy metals, molds, fungi, chemicals, trans
fats), many lines of defense permeate the gut.
The agents involved in digestion — enzymes, acids,
and intestinal flora — do away with many of the pathogens that try to invade
our systems. Those that make it through are taken up and acted upon by the
GALT.
The GALT itself is a kind of tasting room for
pathogens. The ones that survive the initial pass of digestion get sampled by
receptors in the GALT, which coordinate an immune response (including mucus
production). Anyone who lacks the enzymes to digest dairy is familiar with a
GALT-dictated immune response.
So, the GALT receives information from the
microenvironment of the intestines in the form of which pathogenic agents get
through. It then decides which of these deserve an allergic response, calling
upon the immune and endocrine systems to facilitate. In this way, the GALT
tissue becomes its own command center, which is one reason many practitioners
call the gut the “second brain.” For more on this topic, read The Second
Brain, by Michael Gershon.
Healthy GALT function generally inhibits allergic
responses and decreases food sensitivity — but this is complicated and often
relies on the status of the intestinal flora and other factors. Suffice it to
say that the healthier your gut-associated lymph tissue, the less sensitive you
are likely to be to food-borne bacteria and chemicals.
The mucosal tissue of the intestines (the villi
and lacteals) are also classified as GALT tissue, playing an important
role in the transportation of digested dietary fats (or chyle) into the blood
(those LDL’s and HDL’s we hear so much about) via the cisterna chyli and the
thoracic duct.
Constipation, diarrhea, and other GI issues
compromise the lymphatic system’s ability to do its job. If the digestive tract
is suboptimal due to food sensitivities, parasites or stress, the flow of lymph
and chyle will also be diminished. This can cause nausea and toxicity,
exacerbating the original GI concerns. It may also play a part in the
appearance of cellulite.
The lymphatic
system and cellulite
Cellulite and “saddle bags” along the thighs are
partially the result of impaired lymph flow to certain areas, causing
immobilized pockets of fat and trapping toxins. Over 90% of women have some
form of cellulite resulting from weight gain, a genetic predisposition, or
inactivity.
Cellulite begins when numerous fat cells collect in
one area (generally the buttocks, thighs and upper arms in women), causing the
skin to bulge. The dimpling effect occurs when the connective fibers in the
skin pull down in areas where body fat is pushing up. Toxins and lymph fluid accumulate
in the pockets of fat. Improving the circulation of lymph in areas prone to
cellulite and reducing toxic burden are two successful ways to diminish
cellulite from the inside out.
Liposuction, creams, and wraps on the other hand,
may reduce the appearance of cellulite but do not keep it from coming
back. Invasive procedures tend to increase inflammation in the area and strain
the connective tissue, which can make the situation worse over time.
Lymphatic
massage
Because lymph fluid moves slowly without aid of its
own pump, inactivity can seriously restrict its flow. Muscular contraction
through exercise and deep breathing is the primary means by which our lymph
circulates, but lymphatic massage and drainage provide another helpful option.
In Europe, patients often receive a special massage
called lymph therapy or lymph drainage before undergoing surgery. This method
of treatment was popularized in the US by the Danish doctor, Dr. Emil Vodder,
as an effective treatment for lymphedema. Practitioners believe that it
significantly improves healing by readying the system for recovery. For more
information, visit Dr. Vodder’s educational website.
On an everyday basis, regular lymph massage
(particularly around the abdomen, axillary nodes, and breast) can be great
preventive health maintenance. There are many ways to practice lymph massage,
and I recommend that you visit a certified massage therapist to learn more.
However, there are some techniques you can try at home, and for those of you
who are ready to try it on your own we will be offering brief instruction on
lymph massage in the near future, so check back with us again soon.
Rejuvenating
your lymphatic system
As you can see, the lymphatic system works steadily
to keep you clean and well. The nutritional and lifestyle guidelines we offer
at Women to Women will go a long way toward reducing the overall “body sludge”
your lymph system must sweep away. In addition, we recommend the following
steps to ensure that your lymph remains clear and unimpeded. Whether you have
symptoms or not, every woman will benefit from these techniques.
·
Clean up your
diet. Reduce your body’s toxic burden by avoiding
processed food, eating organic when possible, and eliminating simple sugars and
carbohydrates. Get tested for heavy metal exposure (lead and mercury are very
common in the US). The idea here is that the less waste your lymph has to deal
with, the more easily it will flow.
·
A regular nutritional detox and colon cleanse,
supported by liver enzymes, will ease your liver and kidney burden, which in
turn will decrease pressure on your spleen. Even a two–week Quick-Cleanse can
do wonders.
·
Investigate
any food sensitivities or allergies that may be affecting your digestion. Take a medical-grade multivitamin
to support your cellular function, digestion, and elimination. Look into
probiotic supplements to help maintain a healthy ratio of intestinal flora.
Experiment with a hypoallergenic diet for two weeks to cleanse your system of
moderate food irritants. Deal with any troublesome GI issues, including
parasites. Read our article on IBS and, if necessary, talk to your practitioner
about relevant tests.
·
Drink plenty
of purified or filtered water – at least
six to eight 8–oz glasses per day. Your body needs hydration to keep the fluids
running!
·
Consider
regular visits to a lymph drainage massage therapist. This is a wonderful and healthy way to pamper
yourself (and your internal organs). This is especially invaluable during a
detox.
·
Practice deep breathing. Breathing deeply from the
diaphragm, not shallowly from the chest, and through the nose rather than the
mouth, is one of the best ways to move lymph fluid through your body.
·
Get regular
physical exercise. Jumping on a
rebounder, or mini-trampoline, just five minutes a day is a great way to get
your lymph system pumping. Walking, stretching, t’ai chi, yoga, Pilates, and
other moderate activities are helpful, too — especially if you do them every
day. Or find an activity that suits you. Some women prefer ballroom dancing,
others swimming. What’s important is that you make it a regular and
joy-inducing part of your life.
·
Don’t be
afraid to sweat! A weekly sauna or steam
bath is a pleasant way to facilitate a healthy sweat, and sweating helps
detoxify the body and so supports lymphatic function. Avoid aluminum-based
antiperspirants (they block sweating and add to your toxic load) and choose
natural deodorants instead.
·
Avoid
restrictive clothing that press on your lymph nodes. Underwires and
overtight bras, jeans, and skirts can impede lymph flow. Try to go bra-free for
at least 12 hours a day, and don’t sleep in one. If this is uncomfortable for
you, consider buying a stretchy camisole.
·
If you are
concerned about cellulite, massaging those specific areas and the lymph nodes in the groin on a daily basis
can be helpful.
·
Consider
acupuncture. Chinese medical doctors
are far ahead of their Western counterparts when it comes to “unsticking” the
lymph system. As a treatment or preventative, acupuncture can be a great way to
keep things moving. It can also help alleviate discomfort that may arise while
you are detoxing.
·
Examine your
emotional issues. Sometimes we
get stuck in a particular pattern of stress that reduces our capacity to make
positive changes. Your lymph can become blocked when you are feeling stuck or
unable to express yourself. Remember that your life, too, is a progression, and
“our biography becomes our biology.” If you find the same situations arising
over and over, you may want to take a closer look. Discuss any areas that feel
stagnant or obtrusive with a friend, partner, therapist or trusted religious
advisor. You may find that as your lymph system unbinds, so does your spirit.
I hope this article has served to reveal the hidden
beauty of your lymphatic system, and inspires you to give more time to its
care. Remember that support for your body is all-inclusive, not fragmented into
specialized body parts as so many doctors would have us believe. Taking the time
to honor and support your lesser-known systems will have a far-reaching, life
enhancing effect.
by Marcelle Pick, OB/GYN NP
