What is the lymphatic system?
It is a critical part of the immune system, vital for protecting us from diseases and inflammatory conditions that cause illness. Essentially, the lymphatic system is the body’s internal drainage system, a network of vessels and lymph nodes that transport fluids from the body’s tissues to the bloodstream and vice versa.
The primary role of the lymphatic system is to protect the body against external threats such as infections, bacteria, and cancer cells, while also contributing to maintaining the balance of fluid levels.
The best way to protect this complex network of vessels and lymph nodes, which stretches across almost the entire body, is to maintain a healthy diet, engage in physical exercise, and take measures to detoxify the body naturally.
Lymphatic vessels transport fluid that is managed through valves, which prevent the fluid from flowing backward, similar to how blood flow works in arteries and veins. In fact, the lymphatic system is very similar to the circulatory system, consisting of branches of veins, arteries, and capillaries—both bring essential fluids throughout the body and are vital for keeping us alive.
Compared to veins, lymphatic vessels are much smaller and, instead of carrying blood throughout the body, the lymphatic system transports a fluid called lymph, which stores blood cells. Lymph is a clear, watery fluid that carries proteins, salts, glucose, and other substances, along with bacteria, throughout the body.
In addition to vessels and lymph nodes, the lymphatic system includes several other organs:
– tonsils (glands located at the back of the throat that filter bacteria before digestion occurs)
– adenoids (a gland located behind the nose that protects the entry into the digestive system and lungs)
– spleen and thymus (filtering organs that scan the blood and produce white blood cells)
How the lymphatic system works
Here’s how the lymphatic system works to protect us from getting sick: we come into contact with various types of microbes, bacteria, and toxins every day that enter our bodies and make their way into the lymphatic fluid. Eventually, the fluid containing these organisms can become trapped in the lymph nodes, where the immune system attacks any perceived threat, trying to destroy them with white blood cells.
Inside the lymph nodes (which look like small, bean-shaped structures), bacteria are filtered, and white blood cells are produced, used as part of our defense mechanism and then replenished.
Another important role of the lymphatic system is maintaining bodily fluids in balance. When the lymphatic system functions correctly, we do not experience painful swelling or abnormal fluid retention.
Our blood vessels and lymphatic vessels infiltrate fluid in and out of the surrounding tissue, allowing the fluid to be drained. Excess fluid is eliminated from the body, which prevents swelling or inflammation of the tissues; however, when we are injured, fluids accumulate in the damaged area, which is why swelling and pain occur.
You may have experienced swollen lymph nodes at some point when you were sick, especially those located near the throat or genital organs, which can be triggered by common infections (urinary tract infections, strep throat, colds, or sore throats, etc.).
Lymph nodes are found throughout the body, with some of the most prominent locations being the neck, groin area, armpits, chest, and abdomen. Lymph nodes are located near major arteries because the lymphatic system connects to the bloodstream to keep the blood clean. Immune cells are created in the lymph nodes, which are essential for fighting infections and healing wounds.
Lymph nodes are capable of detecting when harmful organisms have penetrated the body, prompting them to produce more white blood cells that fight infections, called lymphocytes.
One of the most important jobs of the spleen is producing 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 destroy bacteria, eliminate dead cells that persist in the blood, and remove foreign matter from the body. The thymus is located under the rib cage and has the same function, filtering blood and creating white blood cells.
Diseases that affect the lymphatic system
When the lymphatic system becomes excessively stressed, symptoms and signs may include:
– chronic fatigue
– swelling of the lymph nodes
– muscle pain
– joint pain
– sore throat and frequent colds
– frequent infections or viruses
– symptoms of fibromyalgia
– arthritis
– and even cancer formation
The body protects us from infections and diseases by trapping microbes found in our tissues (especially bacteria we collect from our environment) and sending them to the lymph nodes, where they are destroyed. This prevents the spread of bacteria and viruses.
How to maintain a strong lymphatic system
Ignoring the health of your lymphatic system means that your immunity will suffer, and you are more likely to face common illnesses and even long-term health issues. Here are five ways to strengthen your immune system and, in addition, support a healthy lymphatic system:
1. Reduce inflammation and improve circulation
Eating a healthy diet, exercising, quitting smoking, getting enough sleep, and reducing stress are all essential for reducing oxidative stress. The circulatory system and the lymphatic system rely on each other.
As blood circulates through the body via blood vessels, some of the fluid naturally seeps out and makes its way into the tissues. This is a normal process that brings nutrients, water, and proteins to the cells. The fluid also collects cellular waste, such as bacteria or even dead or damaged cells, like cancer cells.
Tissues located throughout the body can become inflamed and painful when circulation slows down and inflammation develops. A healthy lymphatic system nourishes muscles, joints, and other tissues because lymphatic vessels have tiny openings that allow gases, water, and nutrients to pass through the surrounding cells (called interstitial fluid). The fluid then drains back into the lymphatic vessels, then goes to the lymph glands to be filtered and finally into a larger lymphatic vessel located at the base of the neck.
The thoracic duct returns the clean lymphatic fluid back to the bloodstream, and the cycle continues; therefore, circulation is important to keep the system functioning without issues; otherwise, the tissue can swell with excess waste. To maintain optimal circulation and functioning of the lymphatic system, it is important to ensure you are getting all the essential nutrients, such as vitamins, minerals, electrolytes, and antioxidants that you need.
2. Follow an anti-inflammatory diet
The denser your diet is in nutrients 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, low-quality animal products, refined vegetable oils, and processed foods that contain chemical toxins.
Anti-inflammatory foods, on the other hand, provide the much-needed nutrients and antioxidants while simultaneously reducing the damage caused by free radicals (also known as oxidative stress) that age the body and lower immunity.
Some key foods high in antioxidants that you should focus on include:
– leafy green vegetables
– cruciferous vegetables (broccoli, cabbage, cauliflower, etc.)
– berries
– omega-3 foods like salmon and wild seafood
– nuts and seeds (chia, flax, hemp, pumpkin, etc.)
– unrefined oils like extra virgin olive oil and coconut oil
– herbs and spices (ginger, turmeric, garlic, for example)
3. Physical exercise
The lymphatic system works best when you move your body, which helps maintain fluid circulation and nutrients reaching the cells. There is a reason why a sedentary lifestyle makes you feel worse, stiffer, and more prone to illness.
Any type of regular moderate exercise (like walking more) is good for maintaining lymphatic fluid circulation, but some exercises seem to be particularly beneficial, including yoga and high-intensity interval training (HIIT), which is excellent for improving circulation.
4. Massage therapy
Massage therapy is beneficial for preventing swelling, pain, and fluid accumulation. Lymphatic drainage massage is a specialized type of massage therapy that helps cells release toxins and relieve lymphatic congestion. Studies have found it beneficial for reducing pain intensity, pain pressure, and pain threshold. Massages can activate the lymphatic system and help eliminate excess fluid from within the tissues.
Some massage therapists are specially trained in lymphatic drainage, but any type of deep tissue massage is also beneficial.
5. Infrared sauna treatment
Have you ever heard of infrared saunas? This simple treatment is one of the best ways to detoxify the body naturally and support a generally healthy immune system. Infrared sauna therapy works by increasing sweat production, allowing more toxins to be removed from the tissues. It can also improve blood circulation and help heal tissues, which is essential for lymphatic health.
Studies show that regular infrared sauna treatments can improve the quality of life for people living 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 cellular regeneration along with sweating.
