In the collective imagination, the lymphatic system remains shrouded in mystery, often associated with the visible effects of lymphatic drainage: a less puffy face and a more contoured figure.
Unlike the cardiovascular system, the lymphatic system does not have a central pump.
These are all small ways to give your lymphatic system a boost that you can incorporate into your daily routine.
“The largest lymphatic vessels and the body’s main lymphatic ducts are located in the chest cavity,” explains Dr Lemole.
“Certain movements on a trampoline can move fluids up to four times faster than walking,” says Dr Lemole in his book.
Lymph is sometimes referred to as the "Cinderella of medicine": “underestimated, yet performing much of the essential work,” writes Dr Gerald M. Lemole in his book Lymph & Longevity: The Untapped Secret to Health. The cardiothoracic surgeon was one of the first to shed light on the lymphatic system’s influence on our health, even though it had long been understudied and poorly understood by conventional medicine. In the collective imagination, the lymphatic system remains shrouded in mystery, often associated with the visible effects of lymphatic drainage: a less puffy face and a more contoured figure. These are real benefits, but they are only the tip of the iceberg. Behind these aesthetic effects lies a crucial role in overall health, longevity, immunity and wellbeing. To understand this discreet yet essential system, let’s go back to the basics.
Stimulating lymphatic flow to live longer and healthier
Composed of a network of vessels, lymph nodes and lymphatic fluid, the lymphatic system is responsible for optimising the health of every cell in the body. “Lymph transports various substances—large proteins such as antibodies and enzymes, as well as immune system cells that nourish, protect and coordinate the body—while removing cellular waste through its collecting vessels,” explains Dr Lemole. In other words, the lymph provides a form of two-way circulation: it delivers certain elements where they are needed while helping to transport waste out of the tissues. “As one might imagine, allowing beneficial elements to circulate properly throughout the body and unwanted elements to be flushed out is essential to the body’s proper functioning.” The doctor thus compares the lymphatic system to a “secret river of health.” This metaphor helps us understand how it works: like a river, the lymphatic system needs vitality and flow to be considered a healthy ecosystem. “But when it becomes murky, stagnant and laden with toxins, it no longer functions properly,” adds Dr Lemole. The same is true of the body: research shows that a stagnant lymphatic system creates conditions conducive to the development of cancers, cardiovascular diseases, gastrointestinal problems, brain disorders and many other pathologies. How, then, can we optimise its flow so that it can fulfil its essential roles in disease prevention, optimal health, vitality and wellbeing?
“You are the pump,” warns Ada Ooi, a traditional Chinese medicine specialist, integrative medicine practitioner and founder of the 001 London Longevity Clinic in London. Unlike the cardiovascular system, the lymphatic system does not have a central pump. The result? Lymph circulates slowly—very slowly. Lymphatic circulation actually depends on several mechanisms: breathing, movement, muscle contractions and in certain practices, manual stimulation. These are all small ways to give your lymphatic system a boost that you can incorporate into your daily routine.
How can you boost lymphatic circulation?
Breathe deeply using your diaphragm
Your first ally: breathing. More specifically, deep, diaphragmatic breathing. “The largest lymphatic vessels and the body’s main lymphatic ducts are located in the chest cavity,” explains Dr Lemole. “Every deep breath helps circulate the lymph.” Yoga-inspired stretches, breathwork, relaxation techniques or meditation can provide opportunities for mindful breathing. The goal is also to counteract the rapid, shallow breathing that often accompanies periods of stress. His advice: set aside a few minutes each morning and evening for slow, deep breathing to gradually train your body to adopt a more expansive breathing rhythm throughout the day.
Bouncing on a trampoline
Second driver: movement. The idea is to break up sedentary periods at any time of day. A short walk, taking the stairs, doing squats, bicep curls, standing on tiptoes or simple ankle rotations are enough to get the system going again, according to Cecily Braden, renowned aesthetician and creator of The Lymphatic Brush®, the world’s first patented lymphatic brush. Any opportunity is therefore a good one to activate your muscles, since with each muscle contraction, they gently push the lymph forward. “Research shows that physical activity can increase lymphatic circulation by at least three times—and sometimes up to seven times—compared to resting levels,” explains Dr Lemole. Among the activities most recommended by scientists, rebounding (or trampoline exercise) has become a staple in the morning routines of many wellness experts and celebrities such as Gwyneth Paltrow, Eva Longoria and Miranda Kerr. NASA confirms it: the most effective and high-performance form of exercise ever devised by humans is rebounding. “Certain movements on a trampoline can move fluids up to four times faster than walking,” says Dr Lemole in his book. “Rebounding subjects the body’s fluids to additional gravitational forces of push and pull.”
