A common question I get this time of year, as weather fluctuates and humidity increases, is how to support our lymphatic systems through movement.
The lymphatic system, a crucial part of our immune and circulatory systems, can become sluggish during seasonal transitions. Unlike our cardiovascular system, the lymphatic system doesn’t have its own pumping or pressure mechanism. Instead, lymphatic vessels rely on the movement of our soft tissues and gravity to circulate.
This is one reason why it’s common to experience “puffiness” or water retention in our lower bodies. Gravity naturally keeps lymph fluid down.
Read Also
Common mistakes and misinformation
Plant pathologist Ieuan Evans looks at still-circulating miconceptions about pine and spruce trees, shelterbelts, salt, dog food, bison, milk and more.
While there are pathologies that affect the lymphatic system (lymphedema, certain cancers, vascular degeneration), almost everyone experiences a bit of extra fluid retention occasionally.
Gentle movement is one of the most effective ways to keep lymph flowing properly. Here are some of my favourite at-home practices to support your lymphatic flow:
Gentle rebounding
Standing, soften your knees and raise yourself onto your toes just enough that the heels lift off the floor. Drop back down to the heels and repeat this motion for 10-30 rounds fairly quickly. Remember to keep the knees soft and feel free to allow the rest of your body to bounce along with the impact.
Ankle pumps and circles
While seated or lying down, flex and point your feet, then rotate your ankles in circles. This simple movement helps move fluid from your lower extremities.
Arm swings
Standing with soft knees and feet wider than the hips, let your arms become heavy and begin rotating your body, allowing your arms to gently swing past the front and back of your body. Your hands may even gently pat or slap the opposite hip. Take deep breaths into your back and release long, sigh-like exhales as you rotate back and forth. Let gravity control your arms. Repeat this 10 times, then reach your arms overhead, stretching your whole body as long as possible as if reaching for the ceiling. Inhale, and then let a big exhale bring your arms back down, folding slightly forward and bending your knees as your arms swing behind you. Ride the inhale back up into your reach, and repeat the fold and drop with the next exhale. Repeat about 10 times.
Kick stretch/leg flush
Lying on your back, bend one knee toward your chest and grasp behind the knee with your hands. Flex your ankle so your toes lift toward your nose, then kick your heel toward the ceiling (straightening the leg). Keeping the ankle flexed, bend the knee back to its starting position and repeat the kick 10 times. On the 10th round, keep your leg as straight as possible and point and flex your ankle (pointing toes to ceiling, then bringing heel to ceiling) for another 10 rounds. Release and repeat on the opposite side.
As we navigate through summer and its changing weather patterns, staying mindful of our lymphatic health can help us feel more energetic and reduce uncomfortable symptoms of fluid retention. Listen to your body and adjust these movements as needed to suit your comfort level and physical capabilities.
If you’re experiencing chronic issues with water retention, skin discoloration or pain associated with swelling in your joints, it’s important to seek the support of a healthcare provider for assessment and possible ongoing care.
