The Lymphatic System: What It Does — And How To Keep Yours Healthy

As an integrative physician, I've long been intrigued by the power and strength of the lymphatic system. But it's not something most people are familiar with, though that's beginning to change. There's a lot of information circulating about the lymphatic system these days, and, lately, some of my patients have been coming to me with questions and wanting clarification. So here are some facts and crucial information to know about the lymphatic system.

Lymph is an amazing substance and is similar in composition to the blood plasma. It brings proteins, excess fluids, bacteria, cancer cells, and fats to the lymph nodes for processing. The word "lymph" is derived from the name of Lympha, the ancient Roman God of fresh water.

Another example of a lymphatic disease is LAM or lymphangioleiomatosis4; this affects women of childbearing age, and it is a condition that affects the lungs in which muscle-like cells uncontrollably grow in other tissues and organs. These cells interfere with the normal functioning of the lungs and grow in the lymph nodes, lungs, and kidneys. When the brain's lymphatic system is impaired5, there may be implications for the development of neurovascular, neurodegenerative, and neuroinflammatory conditions in addition to brain tumors and injuries. These are just a few of the major diseases and conditions that can affect the lymphatic system.

By now, many of you are probably just wondering what you need to do to maintain a good, healthy lymphatic system. Don't worry, the recommendations are not too far off from what you should be doing to optimize your health and wellness in general! Here are my top six integrative health tips for maintaining a strong lymphatic system that go way beyond wearing compression stockings:

Avoid excessive alcohol and caffeine, which can dehydrate the body. Remember, lymph comes from the word "lympha," which means fresh water. We want to keep the water flowing nice and fresh, and we want to avoid the river from drying out and becoming stagnant.

One of the best things we can do for our lymphatic system is to move on a regular basis. The more you are contracting and moving your muscles and joints, the better the lymph will flow. Remember: While the lymphatic system is a circulatory system like the blood vessels we all have, there is no heart to drive the lymphatic system, so we have to move and exercise to make the lymph flow nicely.

Eat a diet full of colorful vegetables and fruits high in antioxidants, avoiding processed and fast foods in addition to sugar-filled foods and drinks. This will help your overall health and your detoxification ability and will help keep the lymph clean and flowing while boosting your immune system's ability to do its job. Various bioflavonoids found in foods are able to reduce edema or swelling and improve lymph flow. Maintaining good gut health and a resilient gut microbiome are certainly key factors in obtaining optimal health on a number of levels.

Lymphatic massage and other manual manipulation therapies can also be helpful. Lymphatic pump treatment done by osteopathic physicians can improve lymph and immune health6. Mechanical massage, manual lymphatic drainage, and connective tissue manipulation have also shown to be helpful, particularly with reducing regional fat mass and thickness in those with cellulite7. Another technique I recently learned about is called Rolfing, and this is a form of deep-tissue massage aimed at getting the whole body to work together in harmony. As you can see, the message here is the same as with exercise: Get the lymph moving and flowing nicely. Here's how to find a certified practitioner near you.

This is a technique that is reported to help get the lymphatic system moving and remove toxins from your body. All you have to do is purchase a special brush and methodically brush your body gently. The scientific literature to support this practice is limited, but there is not much downside other than skin irritation. So if you enjoy it and it makes you feel better, then it is not unreasonable to consider including it in your regimen.

As always, you should still consult your health care practitioner to see what might work best for you, as there are some situations where certain practices may not be ideal or safe for your particular circumstances and health conditions. If you start by eating healthy, avoiding toxins, and moving more, you will be well on your way to keeping the ancient Roman deity Lympha happy!