better | protect yourself

00 better homes a nd g a rdens | december 2014 better homes a nd g a rdens | december 2014 00

Most of us have heard of lymphatic drainage massages at spas. But do we know that the optimal circulation of the

lymphatic fluid is crucial to keep up our immunity, and rid the body of toxins? Yes, it can prevent conditions like water retention and, at times, even cancer.

When we are sick, we’ve often seen the doctor checking for swollen lymph nodes. But what exactly are lymph nodes, and what do they do? While we cannot underestimate the importance of our medical system, understanding your body can have a life-enhancing effect.

understanding the lymphatic systemIn simple terms, the way your circulatory system circulates blood throughout your body, the lymph system moves lymph fluid. Lymph is largely a mixture of about 90% water and 10% collection of proteins, cellular waste products, dissolved gases, and hormones. Lymph may also contain bacterial cells that are picked up from diseased tissues and excess white blood cells that fight these pathogens (bacterial and viruses). In other words, the lymphatic system works as your body’s garbage collection

service, clearing the areas of infection, bacteria, metabolic waste and any other stagnation.

Lymph nodes are, thus, great filters of foreign materials that can be harmful for your body, and are found mostly around the neck, armpits, groin, thorax, knees, and elbows. Not only do your nodes remove unwanted cells, they also create immunity boosting cells called lymphocytes. Hence, the lymph system is closely associated with your immune system.

If you experience water retention and swelling of tissues after an injury, well, it is usually a stagnation or collection of the lymphatic fluid. In performing its clean-up operation, apart from stimulating the immune system, the lymphatic system helps in maintaining blood pressure, reduction in oedema (swelling), regeneration of tissues, and reduction in symptoms of chronic fatigue. It also aids deep relaxation thus improving conditions of insomnia, depression, and stress.

Go With the FlowLymph nodes tend to get lost in the chaos of other diseases and symptoms we are weary of. We tell you why you need to keep them in check. by shibani bawa

simple ways to boost the lymphatic system You can take care of your lymphatic system by following very simple daily activities. Although the steps listed below may not be new to you, awareness about how they impact your lymphatic system will motivate you to make a few conscious choices. ExErcisE Unlike blood, which is circulated through your body by the pumping of your heart, moving your body is responsible for preventing the stagnation of toxins in the lymph. Dr Sadhana Kala, consultant, obstetrician and gynaecologist, Moolchand Women’s Hospital, Moolchand Medcity, Delhi, advises us to do daily physical activity for at least 20 minutes. “The average adult has 18 to 20 square feet of skin, which is an excellent eliminative organ. While sweating, the skin can transform toxins from fat into water-soluble forms that can easily be removed by the kidneys,” she explains. “Jumping on a rebounder or mini-trampoline, just for five minutes a day is a great way to get your lymph system pumping. Walking, stretching, yoga, Pilates, and other moderate activities are helpful, too—especially if you do them every day,” adds Shraddha Gadit, senior nutritionist at Gold’s Gym India.

BrEathE DEEply According to Dr Claudia Welch, author of Balance Your Hormones, Balance Your Life (available at amazon.in), “We encourage stagnation by holding our breath and breathing shallowly. We breathe shallowly, or even hold our breath when stressed. This contributes to stagnation of energy in the chest, lungs, heart, and breasts.” Therefore, breathing deeply from the diaphragm, not shallowly from the chest—and through the nose rather than the mouth—is one of the best ways to move lymph fluid through your body.MassagE Any massage boosts the lymphatic system by helping the lymph fluid to move. A daily lymph massage, particularly around the abdomen, axillary nodes, and breasts, can be a great preventive health maintenance. (For more on DIY massages, see box).clEan Up yoUr DiEt Reduce your body’s toxic burden by avoiding processed food, eating organic when possible, and eliminating simple sugars and carbs. Also, drink plenty of purified water—at least 8-10 glasses per day. consiDEr acUpUnctUrE According to Gadit, “Chinese doctors are far ahead of the ones in the West when it comes to “unsticking” the lymph system. Acupuncture is great to keep things

moving. It also alleviates discomfort that may arise while detoxing.”

lymphatic drainage for breast healthWomen have an extensive network of lymph vessels and nodes in and around their breasts. Unlike other areas of the body, the breasts are composed of fatty tissue and not muscles. Fluid therefore has a tendency to stagnate around the breasts. “Breast swelling or tenderness around menstruation, as well as other breast issues, may be related to sluggish lymphatic drainage,” explains Gadit. It is imperative that these toxins be continually removed. When these toxins are unable to exit the body properly, the possibility of cancer increases.

This is where massage techniques can be used to stimulate circulation, and remove toxins via the lymphatic system. According to Dr Welch, “Combining a monthly self-examination with a thorough daily massage of the breasts and surrounding areas is the most important for preventive care.” If done correctly, a breast massage can not only prevent the development of cysts and tumours, but may also dissolve existing lumps or cysts. (There are many tips available on how to massage your breasts. Check with your doctor first). n

DIY Massages and ScrubsMost self-massage strokes use very little pressure. Your hands should not slide over the skin; instead they should move and gently stretch the skin to stimulate the flow of lymph through the lymphatic capillaries that are located just under the skin. Ideally the massage should last around 20 minutes.

Hot towel Scrub Fill a small tub with hot water. Dip a towel in it and scrub

it in the direction as explained above. Keep dipping the towel in the same water, since toxins have a tendency to pull out more toxins.

Self MaSSage You can simply move your finger tips over the concerned area. You’ll

find it surprisingly rejuvenating. Or you can use any cold-pressed oil such as sesame, coconut or olive oil before stepping into the shower.

DrY bruSHIng This method involves using a natural dry bristle shower brush

on dry skin, before taking a shower. Do apply some moisturizer after the shower, since dry brushing can leave the skin, well, dry!Ph

OTO

gr

aPh

: sh

uTT

ersT

Oc

K

hoW to: In all of the following methods the direction of massage or stroke will be from the limbs inward towards the heart (feet upward and raise your arms and stroke downwards starting from your fingertips) and neck down to the collar bones. Massage your chest area starting from the sternum upwards and then outward toward your armpits. In the abdomen area it is recommended to move in clockwise circular motions.