Why we need to look after our body’s lymphatic system for stronger immunity

Do buzzy techniques like dry brushing and the good ol’ gua sha actually help? We ask the experts to weigh in

From the outside, it may not seem like much, but there’s so much going on every second inside our body that if we were ever to comprehend it all at once, we’d be baffled by the number of triggers it withstands continuously, thrown its way from our lifestyle choices and actions. The signs are always clear—fatigue, allergies, dryness, even a random sneeze—our body is always communicating with us. My mum, just like me now, can never run out of reasons to advocate practising and inculcating the philosophies of yoga and deep breathing in everything that we do and its infinite benefits in the optimal functioning of our mind and body. 

It’s during one of our practices together that she told me about the ‘detoxifying’ effects of briskly moving your hands up and down daily during your exercise routine. Upon further investigation, which often leads me into an endless rabbit hole, I realised she was talking about the effects of different movements that promote a smooth flow of lymph through our lymphatic vessels that help the detoxification process carried out by the hundreds of lymph nodes located in our body, the armpits being one of them. Sounds like a mouthful, doesn’t it? Let’s break it down further. 

Inside the body’s lymphatic system

“The lymphatic system is a network of tissues, vessels and organs that work together to move a colourless, watery fluid called lymph back into your bloodstream,” says Dr Aashish Contractor, Director, Rehabilitation and Sports Medicine, Sir HN Reliance Foundation Hospital. Lymph (also called lymphatic fluid) is a collection of the extra fluid that drains from cells and tissues–that is not reabsorbed into the capillaries–along with other substances such as proteins, minerals, fats, nutrients, damaged cells, cancer cells and foreign invaders like bacteria and viruses.

“About 20 litres of plasma flow through the body’s capillaries every day. After delivering nutrients to the body’s cells and tissues and receiving their waste products, about 17 litres are returned to the circulation,” explains Contractor. The remaining three litres seep through the capillaries and into our body’s tissues. The lymphatic system collects this excess fluid from tissues in our body and moves it along until it's ultimately returned to the bloodstream.

How does all this help in our overall wellbeing? The lymphatic system has many functions, including protecting our body from illness-causing invaders, maintaining body fluid levels, absorbing fats from the digestive tract and removing wastes and metabolites generated by cells. This detoxifying process is undertaken by ‘lymph nodes’ that monitor and cleanse the lymph fluid as it filters through them. “The nodes filter out the damaged cells and cancer cells, and also produce and store lymphocytes and other immune system cells that attack and destroy bacteria and other harmful substances in the fluid,” explains Contractor. We have over 500 lymph nodes scattered throughout your body, the most commonly familiar locations are in our armpits, groin and neck. 

Usually, the lymphatic system is pretty independent. Unlike blood that needs a pumping heart, lymph moves naturally in our body through simple everyday things, like deep breathing and active moving. Except, we don’t do these two activities as mindfully, wholly and as much as we should, causing a hindrance in the effortless flow of lymph. Simply put, our sedentary lifestyle plays a critical role in our body’s natural detoxification process. 

“Any kind of slowing down of lymphactis leads to a build-up of toxins in the body,” says Dr Dr Chytra V Anand, Chief Cosmetic Dermatologist, Kosmoderma Clinics and founder, SkinQ Skincare, leading to reduced immunity, poor recovery and early onset of diseases. Common signs of congestion of the lymph drains include stiffness–especially in the morning–fatigue, itchy and dry skin, bloating and breast swelling with each cycle or swollen glands such as tonsils, adds Contractor.

Dry brushing, gua sha—trend or truth?

While social media is abuzz with the wondrous effects (including claims of promoting lymphatic flow) of dry brushing, scraping and massaging with tools like the gua sha–all of which do contribute to some extent to better blood circulation–it’s important to note that they cannot be solely responsible for a healthy lymphatic system. “Dry brushing and gua sha have shown to improve microcirculation (up to four times), thereby improving lymphatic drainage.  However, here is where the limitation lies: these tools are used broadly for ‘spot treatment’ so as to enhance facial aesthetics like improving jawline visibility and cheekbone enhancement,” says Contractor, explaining that routine exercise, yoga and deep breathing should be adequate for maintaining healthy lymphatic circulation. 

Anand agrees, saying that while techniques like dry brushing and gua sha massaging, by the vigour of the action, indirectly help stimulate both circulation and lymphatics, they’re less effective than professional treatments but are helpful for low level stasis. “The pressure needed for lymphatic activity is much more than for circulation as the lymphatic system is deeper, so superficial techniques may not do much for it.” And if not done right or done too roughly, they can cause serious skin abrasions. However, if you are mindful of these age-old techniques brought back by the digital age, they could have their own set of benefits. 

“A facial massage done correctly can help improve the complexion, eliminate toxins beneath the skin, decrease puffiness, reduce signs of fatigue, decrease acne congestion and improve blood circulation,” says Mamta Sansanwal, a certified face yoga practitioner. If you’re pressed for time, even a simple five-minute massage helps. Her ‘L-Drain Massage’ method is quick and can be easily done at home. Start by lubricating your face with a serum or face oil for easy glide, then “make an L with your hands and place your thumbs under the chin, the index fingers on either side of the nose. Now go outwards to the side of your face and then drain to the collarbone,” she explains. 

The lymph flow routine 

Lymphatic drainage massages for the body are typically done by certified lymphatic therapists through specific strokes to help relieve swelling that happens when medical treatments like chemotherapy or illnesses block the lymphatic system. It is important, then, to follow simple lifestyle habits so as to avoid seeking professional help. Incorporation of yoga, meditation, strength training, aerobics, jogging, swimming, Pilates and breathwork into our daily routines and workouts help immensely. Some asanas that promote lymph flow include supine reclined twists, cat and cow pose, seated neck stretches, standing forward bends, low lunges with twists, supported chakrasana and downward dog. “Deep breathing serves as a pump for the lymphatic system and keeps lymph fluid flowing at an ideal pace to remove harmful toxins while blood carries oxygen to the body,” says Contractor. He also advises wearing comfortable clothing, as tighter outfits can cut off circulation and trap fluids in the wrong places. 

Our lifestyle can majorly affect how different systems of our body work—the lymphatic system being one of them—a core process that contributes to our overall health and immunity. Dry brush every once in a while, if you must, but if you really want to adopt a healthy lifestyle, start by simply moving and breathing consciously, and mindfully. 

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