27 Feb 2023 4 Practices You Can Do to Improve Lymph Flow
4 Practices You Can Do to Improve Lymph Flow
The lymphatic system plays a pivotal role in one’s immune system; it absorbs fatty acids from the digestive system, maintains the right body fluid levels, and transports antigen-presenting cells to the lymph nodes to stimulate an immune response. Although the lymphatic system is critical in ensuring that your body can function well, our post previously discussed that many individuals have a lymphatic system that’s out of balance. This is largely due to factors like a high intake of processed foods, a lack of physical activity, and various nutritional deficiencies. All that said, it’s crucial to keep fluid moving and improve your lymph flow to keep your body’s tissues healthy and functional. In this article, we’ve listed down four important practices that can help you get started.
1. Eat foods that can decrease inflammation The first thing you should look into to enhance lymph flow is your dietary habits. This study states the importance of choosing foods that have anti-inflammatory and antioxidant properties for a stronger lymphatic system. For one, up your intake of high-quality proteins like eggs, fish, and lean meat. You should also consume more fiber-rich ingredients such as cereal, fruits, and veggies as they help bolster lymph flow, lower inflammation, and support gut health. Interestingly, foods that are rich in Omega 3—think chia, flax, hemp seeds, and walnuts—can help in the absorption of fat-soluble vitamins and minerals alongside fighting inflammation. In addition, Omega-3 fish oils from salmon, sardines, and trout can increase lymph flow that drains your intestinal tract so you can maintain great intestinal health. By prioritizing these foods in your diet, you can keep your lymphatic system fully optimized. At Synergy Health Associates, you can even get a personalized detoxification diet plan to further target your lymphatic health.
2. Practice good posture
Slouched sitting can affect your body’s circulation. When you don’t practice good posture, it can add pressure to your thighs, lower limbs, buttocks, and back and disrupt your lymphatic system. Thankfully, this guide explains that you can prevent this by investing in ergonomic chairs. These chairs have a diverse recline range such as upright, mid-recline, and full recline, allowing you to reduce strain on specific body parts and practice better posture. A seat that offers lumbar support, such as Henry Millers’ Embody Chair, is also designed to adjust and conform to your body for improved blood circulation in typical tension areas. Having the right ergonomic chair is certainly beneficial if you wish to enhance your lymph flow.
3. Incorporate strength training into your workouts The lymphatic system relies on your movements to keep fluids flowing, which is why exercise is essential. Specifically, strength training can help drive lymphatic drainage. This is because the contraction of your muscles acts as the pump that gets fluid around your body. That said, strength training can be easily done from the comfort of your own home. You only need a few minutes to do simple exercises like burpees, lunges, and squats. If you want to take it up a notch, you can likewise purchase weights like Yes4All’s Vinyl Kettlebell Set, which comes in a beginner-friendly weight range. Whichever type of strength training exercise you choose, it’s best to be diligent about them to truly achieve better lymph flow.
4. Use meditation apps to reduce stress
Stress is detrimental in your efforts to improve your lymphatic system. In fact, this article reports that chronic or emotional stress can impede lymph flow and impair lymphatic drainage. Fortunately, you can minimize feelings of stress by following guided meditations. Meditation can reduce muscle tension and heart rate, ultimately helping your lymphatic system function optimally. Today, meditation has become very accessible as different apps are readily available for download. They also provide personalized approaches to help individuals manage stress. For example, Simple Habit prompts you to answer a questionnaire first (which includes questions on recent stressful events or instances of body pain) before connecting you to the appropriate meditation. The majority of the meditations are only five minutes, so you can seamlessly add them to your daily routine. Using a meditation app to overcome stress is a great way to boost your lymph flow. By preventing a fluid imbalance, your lymphatic system ensures that your body can remain in top health. As such, it’s important to adopt the above practices into your lifestyle to improve lymph flow. For more information on your lymphatic system and the services you can explore to better it, check out our site here.
Written by Blaire Oliver