Lymph Lovin' Article: How to Support your Lymphatic System from a Naturopathic Perspective

Written by Jessica Cook - Naturopath
 
What is the lymphatic system?
The lymphatic system is a network of capillaries found throughout our body and is made up of the lymph, lymph nodes, the tonsils, the spleen, thymus, and red bone marrow (1). The lymphatic system is made up of a series of vessels, not unlike your blood vessels, but instead of blood, they carry a clear fluid called 'lymph.' This lymphatic circulatory system runs throughout our body, parallel to our bloodstream, but there’s one significant difference: it doesn’t have a central pump like the heart. Instead, it relies on our everyday movements and muscle contractions to push the fluid along. So, every time you walk, stretch, or even dance, you're giving your lymph a little nudge forward.
 
Note. Diagram of the Anatomy of the Lymphatic System. [Diagram]. Cleveland Clinic. (2020). Immune system. https://my.clevelandclinic.org/health/articles/21196-immune-system
 
Why supporting your lymphatic system is important
Your lymphatic system is working hard all the time to do lots of important jobs in your body! One of the first jobs it does is maintain fluid balance (2). When your heart pumps blood through your arteries the blood delivers nutrients to cells and then exits these cells as a watery fluid known as ‘interstitial fluid’. Most of the fluid returns to the veins but some of this fluid remains in your tissues. The lymphatic system collects this extra fluid and returns it to the bloodstream, ensuring that there is not a build up of fluid in your tissues which can lead to swelling known as ‘oedema’.
 
A pivotal role of the lymphatic system lies in bolstering our immune defences. Think of our immune cells as vigilant guards. As they patrol our body, they detect and neutralise harmful invaders like bacteria and viruses. When an immune cell identifies and captures one of these threats, the lymphatic system springs into action. It transports the engaged immune cell, along with the trapped intruder, to the lymph nodes. Once there, this alerts the body to ramp up production of more immune cells (2). The result? A strengthened defence force ready to fend off the invader.
 
Removing waste is another important job that the lymphatic system performs on a daily basis. The lymphatic system operates as the body's sophisticated waste management system. As cells go about their daily activities, they produce waste that accumulates in the surrounding fluid, known as interstitial fluid (3). The lymphatic system collects this fluid, transforming it into lymph, and ushers it through a network of vessels. As the lymph journeys through these pathways, it passes through lymph nodes—nature's filtration checkpoints (3). Within these nodes, immune cells meticulously scan the fluid, capturing and neutralising unwanted invaders like bacteria and dead cells (3). Once purified, the lymph flows back into the bloodstream via the thoracic duct, ensuring tissues remain devoid of excess waste and fluid. This cleaned lymph, with its waste products, then undergoes further filtration by organs like the kidneys and liver, leading to the elimination of waste from the body through processes like urination (4).
 
Absorbing fat soluble nutrients such as Vitamin D, Vitamin A, Omega 3, etc. is done a little bit differently than carbohydrates and protein. Carbohydrates and protein are absorbed straight into our bloodstream from our digestive tract, but fat soluble nutrients are a bit too big for that, so they are first broken down into miniscule bits with the help of bile (a greenish fluid made by our liver) and an enzyme called lipase. Once the fat is broken down it takes a detour through our lymphatic system which is then transported to our blood vessels to then make their way to nourish different parts of our body.
 
With all that in mind, this is why it’s important to love our lymph. The health of our lymphatic system is valuable in maintaining our overall well-being. When it’s not functioning optimally, this can lead to:

●Poor Immune Function:  a compromised immune system means we are more likely to get sick with a cold or flu.
●Waste and Fluid Accumulation: poor waste and fluid removal from our body means we can get a buildup of toxins and fluid, potentially leading to skin conditions such as acne, edema (fluid retention), and feelings of fatigue.
●Increased risk of Brain Diseases: New research is suggesting that a malfunctioning lymphatic system can increase the risk of neurodegenerative diseases such as Alzeimer’s (3).
●Joint Pain: poor waste and fluid removal means we can experience discomfort and joint pain due to fluid accumulating in the joints.
●Poor Absorption of Fat: Fat soluble vitamins are crucial for our health and if our lymphatic system isn’t working properly, it may mean we poorly absorb our fat soluble nutrients which impacts our hormones, our immune system, our mood, and more.
 
Now we can explore some naturopathic tips for supporting your lymphatic system.
 
Dietary changes to support your lymphatic system
 
Vitamin C
Eating foods rich in vitamin C is a fantastic way to support your lymphatic system and overall health. Vitamin C is known to enhance the production and functionality of white blood cells, which are central pillars of our immune response (5). As these cells navigate the lymphatic system, they get activated and proliferate, boosting our defence mechanisms (5).
 
Additionally, vitamin C plays an indispensable role in collagen production (5). Collagen, the vital protein behind our skin, blood vessels, and tissues, ensures everything remains firm and functional. By promoting collagen health, vitamin C helps ensure that the lymphatic vessels remain strong and efficient, allowing for smooth lymph flow (6).
 
Moreover, Vitamin C is a potent antioxidant (5). By warding off damage from free radicals and other harmful compounds, vitamin C safeguards the health and integrity of lymphatic tissues. There's also evidence suggesting that vitamin C can reduce fluid retention, a condition that, if left unchecked, might compromise lymphatic function.
 
Finally, vitamin C also plays a part in enhancing blood circulation. Since the circulatory and lymphatic systems work in tandem, the improved blood flow indirectly benefits the lymphatic system.
 
Foods rich in Vitamin C
Fruits such as:
●Kiwi fruits, oranges
●Lemons, limes
●Mandarins and grapefruit
●Berries such as strawberries, blueberries, raspberries
●Papaya and pineapple
●Mango and guava
Vegetables such as:
●Red capsicum
●Broccoli and brussels sprouts
●Cabbage and cauliflower
●Kale and spinach
●Tomatoes and snow peas
Culinary herbs such as:
●Parsley and thyme
●Coriander and basil
●Chives and dill
●Rosehips and mint
●Lemongrass
 
Vitamin A
Vitamin A, an essential fat-soluble vitamin, plays a multifaceted role in maintaining the health and function of various body systems, including the lymphatic system. Here's how vitamin A supports the lymphatic system:
 
●Immune Enhancement: At the forefront, vitamin A is vital for the proper functioning of the immune system. The lymphatic system is integral to the body's immune response, and vitamin A ensures the proliferation and optimal function of white blood cells, particularly in the formation and activity of lymphocytes (7). Lymphocytes are a type of white blood cell that plays a crucial role in detecting and responding to foreign substances in the body.
●Maintenance of Mucous Barriers: Vitamin A is critical for maintaining the health and integrity of mucous membranes, which are the protective barriers lining various body passages like the respiratory, gastrointestinal, and genitourinary tracts (7). These barriers act as the first line of defence against pathogens. When they are compromised, it increases the workload of the lymphatic system.
●Lymphoid Organ Health: Vitamin A plays a role in maintaining the health of lymphoid organs, such as the thymus and lymph nodes, which are integral components of the lymphatic system (7). These organs are where lymphocytes mature, proliferate, or get activated.
●Anti-inflammatory Properties: Chronic inflammation can be detrimental to various body systems, including the lymphatic system. Vitamin A has been shown to have anti-inflammatory properties, which can indirectly support the lymphatic system by reducing potential stressors (7).
●Reduction in Risk of Lymphatic Diseases: Deficiencies in vitamin A have been linked to various conditions, including a risk of lymphatic system diseases like lymphedema (8).
 
While vitamin A plays a supportive role in the lymphatic system, it's important to note that like all vitamins, it should be consumed in appropriate amounts. Both deficiency and excessive intake can have adverse effects on health.
 
Vitamin A is present in foods in two primary forms: preformed vitamin A (retinol) found in foods from animal sources, and provitamin A carotenoids (like beta-carotene) found in plant-based foods. Here's a list of foods rich in both forms:
 
Foods rich in preformed vitamin A (from animal sources):
●Liver: Among the richest sources of vitamin A. This includes beef liver, chicken liver, and other animal livers.
●Fish Liver Oils: Cod liver oil is especially high in vitamin A.
●Eggs: The yolks contain vitamin A.
●Dairy Products such as butter, cheese, and fortified milk
●Fatty fish such as salmon, mackerel, and tuna
Foods rich in provitamin A carotenoids (from plant sources):
●Sweet potatoes, particularly orange and purple varieties
●Carrots and squash
●Leafy greens such as kale, spinach, collard greens, turnip greens
●Capsicum, especially red
●Tropical fruits such as mango, cantaloupe, and papaya
●Apricots
●Peas and broccoli
●Tomatoes
●Pumpkin
 
It's worth noting that the body absorbs preformed vitamin A (retinol) more efficiently than it does from carotenoids. However, carotenoids offer additional health benefits due to their antioxidant properties. Including a mix of both animal and plant sources in your diet ensures you get the full range of benefits offered by vitamin A and its precursors.
 
Quercetin
Quercetin is a flavonoid found in many plants and foods, such as apples, berries, onions, and grapes. While more research is needed to fully understand its range of effects, several studies have indicated potential benefits of quercetin for the lymphatic system and related aspects of health.
 
●Anti-inflammatory Properties: Chronic inflammation can strain various body systems, including the lymphatic system. Quercetin has demonstrated anti-inflammatory effects, which might help alleviate stress on the lymphatics (9).
●Antioxidant Activity: Quercetin acts as an antioxidant, neutralising free radicals that can damage cells and tissues (9). By reducing oxidative stress, quercetin can help maintain the health and integrity of lymphatic tissues.
●Immune System Support: The lymphatic system plays a key role in the body's immune response. Quercetin has shown potential in modulating immune function, which may indirectly support lymphatic function (9). For example, quercetin can influence the release of histamines, which play a role in allergic and inflammatory reactions (10).
●Supporting Vascular Health: The lymphatic system's vessels are crucial for transporting lymph throughout the body. Quercetin has been observed to support vascular health, potentially benefiting the lymphatic vessels. (11)
●Potential Anti-Cancer Effects: Some research has suggested that quercetin might inhibit the growth of certain cancer cells and reduce the spread of tumours (12). Given that the lymphatic system can be a pathway for the spread of certain cancers (like lymphomas or when cancers metastasize via lymph), compounds that support general anti-cancer activity might indirectly support lymphatic health.
●Edema Reduction: There are some indications that quercetin might help reduce edema, which is fluid accumulation that can be linked to compromised lymphatic function (13). However, more research is needed in this area.
 
You can find quercetin in fruits and vegetables such as:
●Onions: Particularly red and yellow onions.
●Apples: Especially in the skin, so choose organic and wash well if consuming the skin.
●Berries such as blueberries, blackberries, cranberries, and raspberries.
●Kale and broccoli
●Grapes: Especially the red and black varieties.
●Cherries
●Citrus Fruits such as oranges, grapefruits, and lemons
●Spinach and tomatoes
●Asparagus
●Olives or olive oil
●Nuts and seeds, particularly sunflower seeds
 
N-Acetyl Cysteine (NAC)
N-Acetyl Cysteine (often abbreviated as NAC) is a derivative of the amino acid cysteine. It's commonly used as a supplement and medication, notably for its mucolytic properties in treating conditions like chronic obstructive pulmonary disease (COPD) and as an antidote for acetaminophen (paracetamol) overdose. Here's how NAC may relate to the lymphatic system:
 
●Antioxidant Support: One of the primary benefits of NAC is its role in replenishing levels of glutathione, one of the body's most potent antioxidants (22). A healthy antioxidant balance can protect cells from oxidative damage, including those in the lymphatic system.
●Immune System Modulation: The lymphatic system plays a critical role in immune function. Some studies suggest that NAC might modulate the immune response, potentially affecting inflammatory cytokine production and influencing immune cell function (23). Such modulation could indirectly support lymphatic function, especially in conditions where immune response plays a role in lymphatic congestion or inflammation.
●Potential Influence on Lymphatic Vessels: There's preliminary research suggesting that NAC might have effects on the contractility of lymphatic vessels, potentially influencing lymph flow. However, this area requires more extensive research for conclusive evidence.
●General Detoxification Support: The term "detox" is often used in various contexts, but from a biological standpoint, NAC's support for liver function (via its role in detoxifying certain drugs and chemicals) might indirectly benefit the lymphatic system (23, 24). Both the liver and the lymphatic system are involved in filtering and eliminating waste products from the body.
 
NAC should not be self prescribed and you should consult with a naturopathic practitioner before taking it as it can interact with a lot of pharmaceutical medications and because it reduces mucus it can have a ‘drying’ effect when taken long term.
 
While there are many nutrients that support the lymphatic system these are just a few ideas you can start with.
 
Lifestyle tips for supporting your lymphatic system
 
Lymphatic Drainage Massage
A specialised massage technique, lymphatic drainage massage is designed to stimulate the flow of lymph fluid around the body. This gentle massage can help clear blockages in the lymphatic system, allowing it to more efficiently remove waste products and toxins. It's particularly useful post-surgery or after injury to reduce swelling, but also benefits overall lymphatic function. I currently work as a naturopathic practitioner at Remedial Movement in Albany Creek which offers lymphatic drainage massages.
​ 
Exercise
Regular physical activity is one of the best ways to keep your lymph fluid moving. Unlike blood, which has the heart to pump it around the body, the lymphatic system relies on muscle contraction to transport lymph fluid. Activities such as walking, jumping, or aerobic exercises are particularly beneficial for stimulating lymphatic flow.
 
Dry Brushing
This ancient technique involves brushing the skin in a specific pattern with a dry brush, usually before showering. It's believed that dry brushing can stimulate the lymphatic system, increase circulation, and help detoxify the body. Starting at the feet and brushing towards the heart can be an effective method.
 
Gua Sha
Originating from traditional Chinese medicine, Gua Sha involves scraping the skin with a massage tool to improve circulation. While it's commonly used to treat pain and inflammation, the act of scraping and stimulating the skin can also encourage better lymphatic circulation.
 
Saunas or Hot Showers/Baths
The heat from saunas, hot showers, or baths can increase blood flow and circulation in the body. Sweating, which is induced in saunas especially, is one way the body eliminates waste. This combination of increased circulation and detoxification can also benefit the lymphatic system.
 
Staying Hydrated
Water plays a pivotal role in maintaining the health of every cell in your body, including those of the lymphatic system. Hydration ensures that your lymph fluid remains thin and flows well. Drinking adequate amounts of water daily is essential for maintaining a well-functioning lymphatic system. For most adults aiming for approximately 2 litres a day is recommended.
 
By adopting these lifestyle practices into your daily or weekly routine you can give your lymph system the support it needs to function optimally. Always consult with a healthcare or naturopathic practitioner before starting new practices around your lymphatic system, especially if you have underlying health conditions.
 
Specific herbal remedies that can support the lymphatic system
 
Stinging Nettle Leaf (Urtica dioica)
Stinging nettle leaves is a lovely gentle herb that can help to stimulate the lymphatic system (14). Nettle is able to support the lymphatic system through various functions such as its diuretic properties to promote the elimination of excess fluids, anti-inflammatory effects, immune-modulating effects, supporting detoxification and the removal of waste products, and by supporting blood circulation (14).
 
Stinging nettle leaves can be brewed into a herbal tea, with a suggested intake of at least three cups daily for optimal benefits. Alternatively, for a more concentrated dose, consider consulting a naturopathic practitioner who can recommend a potent tincture or tablet form of nettle.
 
Calendula Flowers (Calendula officinalis) also known as Pot Marigold
Calendula flowers have many uses, one use is to promote the circulation of blood and lymphatic fluids (15). Calendula is able to stimulate the drainage of congested lymph nodes and facilitate the removal of waste from the body, it also harbours anti-inflammatory properties, supports the immune system, possesses antimicrobial activity, protects the liver, promotes skin health via supporting the lymphatic system and promoting wound healing, exhibits antioxidant properties, and supports detoxification (15). Calendula is able to reduce lymphatic congestion in the pelvic area which can be helpful for pelvic infections and inflammation or painful periods (16).
 
Calendula can also be prepared as a tea and consumed 3 times a day. A stronger preparation comes in the form of a herbal tincture or tablets but should be prescribed by a professional naturopathic practitioner to ensure it is the right herb for you.
 
Echinacea Root (Echinacea purpurea)
Echinacea root is able to enhance the activity of the lymphatic system enhancing the removal of waste products and reducing inflammation in the body (17). It is able to support the immune system (17). Echinacea supports the immune system through its antioxidant, anti-inflammatory, and immune-modulating actions (18). It has been shown in human studies to reduce the symptoms of upper respiratory tract infections and the common cold when given at the first sign of illness (18).
 
Echinacea is best prescribed by a naturopathic practitioner in a tincture or tablet form once it has been determined if it is the right herb for you as echinacea can interact with some medications.
 
Cleavers (Galium aparine?)
Cleavers have been shown to have immune modulating, antioxidant, anti-inflammatory effects and are able to improve detoxification via the improvement of lymphatic and blood circulation. (19, 20).
 
Cleavers can be prepared as a tea to be taken 3 cups per day. In higher doses it is prescribed as a tincture or tablet by a naturopathic practitioner.
 
Poke Root (Phytolacca Americana)
Poke root is a powerful lymphatic herb, only a very small dose is required for it to stimulate the lymphatic system. It exhibits anti-inflammatory, lymphatic, depurative, and immune enhancing actions (21). Though there isn’t a large amount of modern scientific research on this herb, it has been used in traditional medicine for hundreds of years for conditions such as swollen lymph glands, tonsillitis, chronic respiratory mucous, inflammation, mumps, mastitis, etc.
 
This herb is taken as a tincture or tablet with only a very small dose being used. It is best to talk to a naturopathic health professional before taking this herb.
 
When should you speak to a health professional?
It's essential to be proactive about your health, and if you notice changes or symptoms related to your lymphatic system, consulting a healthcare professional can be crucial. Here are some circumstances when you should reach out to a medical expert regarding potential lymphatic system issues:
 
●Swollen Lymph Nodes: Lymph nodes can become swollen due to infections, but if you notice a lump or swelling that doesn’t go away after a couple of weeks or seems to be getting larger, you should see a doctor. Persistent swollen lymph nodes can sometimes be an indicator of more serious conditions, including certain types of cancer.
●Unexplained Fatigue: If you're constantly tired and rest doesn't seem to help, especially combined with other symptoms, it may be a sign that your lymphatic system is not effectively removing waste products from the body.
●Sudden or Persistent Edema: If you experience sudden swelling in your arms, legs, or other parts of your body, it could be due to a blockage in your lymphatic system, known as lymphedema.
●Skin Changes: Changes in the skin, such as thickening, discoloration, or appearance of red or discoloured patches, especially on the arms or legs, can sometimes be linked to issues with lymphatic drainage.
●Fevers or Night Sweats: Persistent or recurring fevers without a known cause, combined with swollen lymph nodes or other symptoms, warrant medical attention.
●Unexplained Weight Loss: While many factors can cause weight loss, in combination with other symptoms, it might be linked to lymphatic issues.
●Digestive Issues: As the lymphatic system is involved in the absorption of fats from the digestive tract, chronic diarrhoea or other digestive disturbances might be related to its malfunction.
●Breathing Difficulties: If fluid isn't draining effectively from tissues around the lungs, it could lead to pleural effusion, causing shortness of breath.
●Pain or Tenderness: If there's pain or tenderness in the areas where lymph nodes are located (e.g., neck, armpits, groin), it could be a sign of an issue with the lymphatic system.
 
Remember, the body is a complex system, and many of these symptoms can also be related to other health conditions. The key is to monitor your health, be aware of changes, and always consult a professional when in doubt. They can provide a proper diagnosis and guide you on the best course of action.
 
In health,
Jess
Naturopath

References
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