Healthy habits for your lymph
Whether you have damage to your lymphatic system as in lymphedema, or you have inflammation, or just a normal functioning lymphatic system, these 6 steps help keep your lymph flowing!
Compression - There are many types of compression including garments and bandaging. It is important to get medical-graded compression which means it is tighter below and less tight above in order to push the fluid in the correct direction.
Manual lymphatic drainage (MLD) - a very light massage, considered a “skin technique because the pressure is just enough to stretch the skin in order to pull the interstitial fluid into the lymph vessels that lay right under your skin. Dry brushing is a great self care technique to improve lymphatic function.
Exercise - keep moving! Muscles act as pumps around your lymphatic vessels to help the fluid move. Walking, bicycling, and dancing are great options! There are specific exercises for lymphedema. Deep breathing is a key exercise - it massages the major lymph trunk that runs through your diaphragm and stimulates your rest and digest calm mode where your lymphatic system works best.
Skin Care - This one is especially important for lymphedema since this condition makes you more at risk for infection.
Nutrition - Eat an anti-inflammatory diet in order to reduce inflammation and swelling. I often recommend golden milk made with turmeric which is very anti-inflammatory.
ANS Calming - The lymphatic system works best when you are in parasympathetic mode (rest/digest). Therefore, reducing stress will help you keep your lymphatic system functioning optimally.
What are your swelling triggers? Do you have ways to diminish your swelling? Certified lymphedema therapists can help!
Click the button below for programs designed by certified lymphedema therapists to assist you, including expanded information on exercise videos, lymphatic education, diet tips, self massage and more.
