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How to Support Your Lymphatic System

Our bodies are equipped with a remarkable network called the lymphatic system, which plays an important role in maintaining our overall health and well-being. The lymphatic system is responsible for moving a fluid called lymph that contains immune cells.  Lymph fluid and the lymphatic system, in general, help the body fight infections and remove waste products. Supporting your lymphatic system provides a variety of health benefits.

5 Benefits of Supporting Your Lymphatic System

  1. Improving Immune Function – One of the main benefits of supporting the lymphatic system is improving immune function. The lymphatic system works closely with the immune system, facilitating the movement of immune cells such as lymphocytes and macrophages throughout the body. Keeping your lymphatic system healthy and functioning optimally can improve your body’s ability to fight infections and disease.
  2. Detoxification and Waste Removal – The lymphatic system plays an important role in removing toxins and waste products from the body. It collects cellular debris, excess fluid, and other debris from tissues and transports them to lymph nodes, where they are filtered and removed. Supporting the lymphatic system in a number of ways, including exercise, proper hydration, and lymphatic drainage, helps the body expel waste and detoxify.
  3. Reduce Swelling and Inflammation – Supporting your lymphatic system can help reduce swelling and inflammation in your body. When the lymphatic system becomes sluggish or malfunctions, excess fluid builds up in the tissues, which can cause swelling and discomfort. By promoting lymphatic flow, you can reduce this fluid buildup, reduce swelling, and improve overall tissue health. This is especially beneficial for those suffering from conditions such as lymphedema and chronic inflammation.
  4. Improved Skin Health – The health of your lymphatic system can have a significant impact on the appearance and health of your skin. When lymphatic circulation is blocked, toxins and waste products accumulate in the tissues, making the skin dull and congested, increasing the risk of skin problems such as acne and eczema. By actively supporting your lymphatic system, you can improve lymphatic flow, boosting the supply of oxygen and nutrients to your skin cells, and maintaining healthy, glowing skin.
  5. Increased Energy and Vitality – A well-functioning lymphatic system increases energy and vitality. Improving lymphatic circulation improves the supply of oxygen and nutrients to cells, promoting optimal cell function and energy production. Additionally, supporting the lymphatic system reduces feelings of fatigue and sluggishness.

What You Can Do to Support Your Lymphatic System

Actively support your lymphatic system and experience the positive effects it can have on your health and vitality by incorporating lifestyle habits such as regular exercise, hydration, and techniques and exercises that improve lymph flow.  Here are two easy exercises you can do at home.

Physio Ball for Your Lymphatic System

While maintaining your balance and breathing rhythmically, bouncing up and down on the ball will boost your heart rate and strengthen your core stabilizing muscles while stimulating lymphatic drainage.

  • Begin with a basic bounce.  Sit up straight on the center of the ball with your feet flat on the floor and slightly wider than your hips.  Pull your navel in toward your spine and gently rest your hands on the side of the ball or in your lap.
  • Start with small and controlled bounces, keeping your feet on the floor.  If you bounce too hard, you can send the ball flying out from under you!  If you need to, hold on to a chair back or put your hand on a wall for added support.
  • As you grow comfortable with the movement, you can bounce more intensely.

Rebounding for Your Lymphatic System

Just 10 minutes a day of jumping on the trampoline is 68% more effective than jogging.  Your body is in a state of weightlessness at the top of the bounce, taking advantage of gravity.  The heart rate and oxygen consumption you experience on the trampoline is even greater than when you’re running!

Rebounder exercises have a long list of health benefits, including easing possible strain on joints and muscles compared to running, stimulates metabolism, tones the entire body, aids your lymphatic system, and is a great stress release.  Rebounding for ten minutes a day will forcefully promote circulation throughout your lymphatic system, and help detoxify your entire body, especially your liver.

A mini trampoline is about 9 inches in height and 3 feet in diameter.  You’ll want to wear comfortable, non-slip shoes to protect your feet from accidental injuries.  Women will want to wear a good sports bra, too.  I prefer a rebounder with a handlebar and have found inexpensive used ones at Bookman’s Sports Exchange and Play-It-Again Sports.  Top of the line rebounders can be purchased from: https://www.bellicon.com/en-us/

Before you bounce right in, I recommend that you become familiar with your trampoline.  Start with a series of small jumps until you’re used to the feel.  Don’t worry if this takes up to a week of practice.  It’s more important to be safe!

If you haven’t exercised for a while, start out slowly and work your way up to more frequent sessions.  Each of these exercises should be preceded with a 2-minute warm-up of bouncing on your trampoline.  A full routine can be completed in as little as 10 minutes!

Here is a great video:  https://www.youtube.com/watch?v=Y5dJQjDN57w

 

  • Always Start With A Basic Bounce – Stand in the middle of your trampoline with your feet slightly apart.  Start bouncing up slowly without actually jumping.  Make sure your feet stay on the mesh of the trampoline.  Once you feel comfortable and steady, you can slowly start jumping higher.  If you experience any joint pain, dial back down to a bounce that is comfortable for you!
  • Walking/Jogging – Simply walk or jog in place.  This is tricky because you’re on a very bouncy surface.  Start walking until you’re balanced, then slowly increase your speed to a comfortable jog.
  • Skipping – Skip in place on the trampoline by alternately hopping on each leg.  Once you’re used to your trampoline, you can start skipping as high as you can.
  • Knee Lift – Similar to skipping, but you should alternately lift your knees as high as you can.

Dr. Kalaba is a chiropractor in Tucson, AZ, practicing gentle chiropractic care and providing health tips to help you live the best rest of your life.

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