10/10/2025
Time to repost this one!
It's cold and flu season and I'm feeling inspired to write a very helpful anatomy and physiology lesson for anyone interested. It's a little long but hopefully you'll find it all as fascinating as I do. It applies to everyone!
I want to help you all get to know your lymphatic system better and give you some pointers to help you feel your best! We all have a lymphatic system - this is what it looks like (pic below) (not actually green but always depicted that way to differentiate from arteries, veins and nerves). It is the physical part of your immune system: the lymphatic vessels that carry cellular waste, bacteria, broken bits and pieces of proteins, old cells and extra fluid from your tissues and through the organs that filter and break them down (mainly your lymph nodes and spleen), and then return the clean lymphatic fluid to your heart to be redistributed throughout your body with your blood to continue it's work of keeping the body healthy.
It's a brilliant system that most of us know very little about. What does it feel like if it's not functioning optimally? You may feel a little heavy, lethargic, or puffy all over; you might feel a little under the weather without really being sick (we're always fighting something or other); you may have a little puffiness in your feet or ankles (sock line, anyone?); or you may be getting sick more frequently. In these cases especially, see your doctor first to rule out any serious conditions.
When your lymphatic system is working well and not overburdened, you will feel clean and clear, fresh and light, and energetic (all other things being equal), and your body will be able to handle the normal, constant onslaught of germs, waste, debris and stress without you even being aware of it. And there won't be any sock lines staring up at you.
So what can you do to optimize the function of this Super Important System? (I'm starting to sound like an infomercial... Ok I'm going to cut to the chase. If you want to know more, just ask! It's fascinating!!)
1. Walk or get some exercise every day!
The lymphatic vessels are passive and rely on the pressure of the muscles contracting around them to move the lymphatic fluid and waste inside them up against gravity, through the lymph nodes (which can be clogged and sluggish) and spleen and back to the heart. Exercise! (or get a good swedish or lymphatic massage - it does the same thing but doesn't help you stay in shape Lol)
2. Drink a Good Amount of water!
We are supposed to be around 87% water!
If you get even a little bit dehydrated, your tissues get sticky, your lymphatic fluid can get thick and gunky and your lymph nodes can get clogged more easily. Not hard to see where that leads...Annnnnd of course, coffee and alcohol and other diuretics reduce hydration and make things even worse, so consider cutting back or compensate with more water and electrolytes (there are healthy ones out there - hint: Gatorade is NOT the best choice...). You won't get more bloated if you drink enough water.... it will help flush out the crud and reduce puffiness!
3. Gentle (Very Gentle) stimulation of the lymph nodes and lymphatic flow.
- Learn how to use a dry brush effectively. After clearing your neck, armpits and inguinal area, work with a dry brush from the top to the bottom, always stroking towards the heart.
- Hydrotherapy - not always easy to do at home but one example is stretching in a hot shower and then getting into a cold pool or bath. The heat dilates the vessels, brings fresh blood and oxygen into the tissues, and then the cold causes the vessels to constrict, squeezing the excess blood, fluid and cellular waste out of the area. Slower cold immersion is better, to allow for more thorough, even flushing (though it's not as comfortable) but if your goal is to feel as good as possible give it a try!
- Lymphatic massage with an LMT, PT or OT who is certified in lymphatic drainage is an additional way to help get things working optimally. (A weekend class in Lymphatic Drainage is not the same as being certified - check credentials, especially if you have any additional physical or medical health issues). A good CMLDT or CLT will know how to work with this sensitive and important system, recognize more serious conditions that require MD attention, will help you feel better, and educate and empower you to help yourself feel better and be your best.
I hope this was helpful and interesting! Annnnnd, if you have any questions or want to schedule a Lymphatic Massage, feel free to message me. I am an LMT, CMLDT, RN. 🤩🥰
