Livening Up Lymphatics
By Norah Wickerson
We could all benefit from ‘livening up’ our lymphatic system and people living with chronic pain and stiffness limiting activities could benefit even more. Livening up our lymphatic system could enhance our immune system and help us to eliminate some of the ‘toxins’ that may gradually build up in our body. Indeed, many of my Fibromyalgia patients tell me that they feel like they are ‘full of toxins’. We are subjected daily to ‘toxins’ that can act like ‘burdens’. These include air pollutants, parabens in cosmetics, chemicals in household cleaners and plastic packaging. Our lymphatic system is a major contributor to cleansing our body of waste products including metabolic waste from our cells and passes them into our venous circulation (returning blood to the heart). We then have great ways of removing the waste from lymph provided our liver, kidneys, lungs and intestines are all working well. Even our skin is important for the elimination of waste as in when we sweat enthusiastically.
Did you know that we have about 3 times as much lymph in our body than blood? Lymph is a pale coloured fluid which is full of white blood cells to help us fight any pathogens trying to ‘attack’ us. Lymph also helps in the absorption of fats and fat-soluble vitamins including vitamin ‘A’ and vitamin ‘E’ from our digestive system. Lymph travels around our body by 2 main ducts that act as ‘pumps’. The Right Lymphatic Duct transports lymph only from the right side of our trunk, right arm and right side of our head and neck. The Thoracic Duct is responsible for movement of lymph from every other part of our body. Both these lymphatic pumps are dependent on the squeezing and pulsating action of our heart and large skeletal muscles. For example, when we walk our calf muscles compress and this helps to push lymph back up towards our heart. There is also a self-pumping action of smaller lymphatic vessels which assists in transporting lymph round the body and back to our heart. The lymphatic vessels empty lymph back into the venous bloodstream via the right and left subclavian veins.
Why Lymphatic System can be sluggish in Fibromyalgia sufferers:
• Low level of physical activity because of aches and pains, stiffness, lack of energy and poor stamina.
• Poor circulation, again often due to inactivity, may lead to slowing of the main lymphatic pumps which are situated behind the sternum. These pumps are activated when our heart pumps enthusiastically as during sustained exercise.
• Dysfunctioning of the Autonomic Nervous System as this helps to regulate our lymphatic system.
How to recognise a sluggish Lymphatic System:
• Suffering from frequent colds, coughs, sinusitis, viral and bacterial infections can be caused by an under-par immune system. An efficient immune system depends on us having a healthy gut microbiome so we should aim to colonise many different strains of ‘good’ gut bacteria. Some of these ‘instruct’ special immune cells to produce anti-viral proteins and antibodies to help us fight most pathogens we encounter. These immune cells are then transported in the lymph round our lymphatic system.
• Thick 'fluidy' looking legs out of proportion to overall weight.
• Puffy feet and ankles, often referred to as ‘cankles’ although other signs of heart or kidney conditions are absent.
• Acute tenderness may be evident on palpation just below the armpits. Tenderness of the lymphatic vessels is a sign that they may be engorged and possibly varicosed, which would make them less effective. Lymphatic vessels can become varicosed just like veins. The slow movement of lymph can cause pooling in the lymphatic vessels that gradually stretches their walls. The valves within the larger vessels are then unable to close fully causing back-flow of the lymph stretching the vessel walls even more.
Simple exercises to improve your Lymphatic System:
• Try walking for a few minutes at a time, at a reasonable pace with both arms swinging enthusiastically. Several sessions throughout the day will increase the working of the lymphatic ‘pumps’ to improve the rate at which lymph travels round your body. These walking sessions can be round your local area, your garden or even just round your ground floor if you are not fit enough to walk far outside or during inclement weather.
• When out walking try to swing your arms energetically. Using a small light-weight back-pack allows both arms to be freer to move.
• Regular walking with Nordic Walking Poles is a great way to improve your lymphatic drainage and work your cardio-vascular system. Basic poles are available at discount sport shops. You-tube has video tutorials offering helpful tips on correct Nordic Walking for beginners. Find a quiet, level footpath or pavement to practise the walking technique and do not grip the handles too tightly. Nordic Walking gives your upper body a work-out as well as your lower body and can help to improve your co-ordination with regular practise. If you really get to enjoy Nordic Walking there may be a walking group in your locality and some are specifically designed for people with mobility issues.
• Exercise on tiptoes will increase the activity of the lymphatic pumps in your calf area and can easily be fit into everyday activities such as when cleaning your teeth or preparing food. Hold onto the washbasin or kitchen counter to steady yourself if you lose your balance easily when on tiptoes.
• Marching slowing on the spot for 30 secs whilst swinging your arms energetically if your shoulders allow. When lifting your right leg, swing your left arm forward and vice-versa. Try a slight twist at your waist level as you slowly march. This helps activate the lymphatic pumps even more. Aim to do this technique 3 or 4 times a day if you are staying indoors all day.
• Self-massage techniques from arm pit and chest working towards the area of the collar bones. Painful lymphatic vessels can be gradually improved with just a few weeks of these massage techniques.
• Skin brushing, both wet or dry, regularly using a natural bristle brush or exfoliating sponge. This can increase circulation to ‘sluggish areas’ like tops of arms, thighs and back.
• Foot-Pedal Exerciser is light-weight, portable and gentler than a static bike. Used regularly can gradually improve muscle strength and lymphatic circulation. It can be operated whilst you are sitting at a table or working at a desk.
• Shoulder exercises such as the 3S’s of shrugging as in circling your shoulders backwards, shunting your arm like a steam-train-like action (sound effects optional) and stirring as in large pudding bowl action. Repeat each exercise 5x. Do these exercises one arm at a time to avoid straining your neck.
• Rebounder, also known as a jogger or mini-trampette should not aggravate painful arthritic conditions that may co-exist with Fibromyalgia provided it is used properly in short bursts. Rebounding means your feet do not leave the surface of the equipment - it is not jumping as on a trampoline. The elasticity of the rebounder acts as a ‘shock-absorber’ so joints are not put under undue strain. Start rebounding for just one or two minutes at a time and try clapping your hands from side to side to achieve a slight twisting action. Aim for 3 or 4 short sessions each day. At first you may feel a bit dizzy and disorientated when you rebound but with regular sessions most patients find this improves.
• Exercises in water are a great alternative to swimming which may strain your neck or be difficult if you have limited shoulder movement. Try walking in the water when you are up to mid-chest level. Walking forwards, backwards, sideways, using small strides, large strides, high steps, arm swinging energetically etc to exercise as many muscles as you can. Some pools offer aqua-aerobic classes for people with mobility problems. Warm pool water is better for relaxing your muscles but cooler pools can mean you move around more to keep warm. Keep sessions short and fun.
• Alphabet foot exercises are great for people who are sitting for prolonged periods whilst working or resting. Without shoes, put your heel fixed on the floor and then try and draw the largest capital ‘A’ you can by stretching your toes and foot, then move onto a capital ‘B’ then ‘C’ etc. Go through the alphabet one foot at a time. Try it from ‘Z’ to ‘A’ for a change or spell out other words. Do these exercises several times a day when sitting.
• Portable Far Infra-Red Saunas for home-use have been shown to lower lactic acid build-up and stimulate endorphins with their gentle sustained heat. They help to mobilise subcutaneous fat which can help eliminate some stored toxins. A warm shower immediately after the 15-minute sauna session ensures these toxins are not reabsorbed through our skin. A sauna can be enjoyable way of ‘livening up’ your lymphatics.
Norah Wickerson is a Chartered Physiotherapist and qualified Nutritional Advisor who has specialised in treating patients with Fibromyalgia and CFS for 20+ years using her ‘Combination Approach’.
norah.wickerson@gmail.com