The Lymph System

By Suzanne Fenske, MD, FACOG, ABOIM, MSCP

Lymphatic Support for Women

The lymphatic system doesn’t receive a lot of attention, but it quietly works behind the scenes to keep your body healthy. When lymphatic flow isn’t optimal, it contributes to symptoms, water retention, and inflammation. For woman, stagnant lymph can impact their hormones, breasts, and ovaries.

But what exactly is the lymphatic system and lymph? And how do you ensure it’s flowing well? We’ll answer these questions and more in today’s article. Keep reading as we explore:

• What is the lymphatic system?
• Why you should care – health benefits of lymph
• Signs and symptoms of sluggish lymph flow
• The connection between women’s health and lymphatic function
• Daily support for better lymph drainage

What is the Lymphatic System?

The lymphatic system is a whole-body, continuous network of lymph nodes, vessels, and organs that contains a water-based fluid called lymph. The lymphatic fluid contains cellular waste, immune cells (primarily lymphocytes), water, nutrients, and electrolytes. Think of it as a waste-removal circuit, part of your body’s detoxification systems.

Like the circulatory system, the lymphatic system extends throughout the entire body, including the brain. Unlike the circulatory system, which is a high-pressure system where the heart pumps blood, the lymphatic system is an open, low-pressure system. It relies on muscle movements for lymphatic flow. The term, lymphatic drainage, refers to this flow.

The lymphatic system consists of three main parts: soft tissue, gastrointestinal tract, and liver. Lymph in the liver and gastrointestinal tract comprises about 80% of the lymph in the body.

How Lymph Benefits Health

The primary roles of the lymphatic system include maintaining fluid balance and homeostasis, absorbing lipids from the digestive tract, conducting body-wide immune surveillance, and removing cellular waste. The cardiovascular, neurologic, gastrointestinal, and other body systems rely on the lymphatic system to remove waste. Keeping lymph flowing is essential.

When lymph flow is slow or sluggish, you may notice:

• Puffiness and swelling
• Feeling sluggish, slow, and stuck
• Bloating
• Constipation
• Skin inflammation
• Fatigue
• Slow recovery time
• Hormonal symptoms

Restoring lymphatic flow and function decreases inflammation and the risk for chronic inflammatory conditions, including autoimmune diseases, diabetes, arthritis, and dementia.

Connection with Hormones and Women’s Health

It’s probably not a surprise that lymphatic research, like other areas of medical study, has a male bias. We need more women-specific research.

Here is some of what we know about the importance of the lymphatic system for women’s health and hormones:

• The lymphatic system contains both estrogen and progesterone receptors, which influence pressure in lymphatic vessels, lymphatic drainage, and likely play other roles. The primary receptor is estrogen receptor alpha.

• Hormones influence fluid balance, which can influence lymph. Changes in hormone balance may mean changes in lymphatic function. Women in midlife are more sensitive to imbalances.

• Lymphatic dysfunction is associated with excessive body fat accumulation in the hips, thighs, and butt, known as gynoid distribution, a female body composition pattern.

• Lymphatic drainage is essential for breast and ovarian health. Changes in lymphatic function link with tumor development and cancer. Cancer can metastasize through the lymph.

• The lymphatic system plays a role in endometriosis as endometrial (uterine lining) tissue is found in lymphatic vessels and nodes. Learn more about endometriosis here.

While lymphatic stagnation can impair various aspects of health, restoring lymph flow can help alleviate these issues.

In a study of menopausal women who received a lymphatic drainage massage, a manual therapy that opens the lymphatic system, the participants had lower levels of adrenal hormones (cortisol and DHEA) after just a single session. In addition to less stress, participants reported feeling better, lighter, and experiencing less swelling.

Daily Lymphatic Drainage Support

Every day, you likely think about nutrition, exercise, and making time for other health habits, but are you also considering lymph support? You are probably already doing things to support lymphatic drainage because its main movers are muscle contractions, breathing, and hydration.

Here are some ideas for small habits that are easy to incorporate into your lifestyle that support lymphatic flow:

• Move. Movement and exercise are beneficial for lymphatic drainage. It doesn’t have to be fancy; walking and yoga are great options.

• Try rebounding or vibrating. Jumping on a mini trampoline or standing on a vibration plate helps move lymph.

• Get a massage. A specific type of massage called lymphatic drainage massage helps open blockages in lymphatic flow.

• Heat up. A sauna or hot bath increases circulation and lymph flow.

• Dry brush. Brushing the skin with a dry brush helps stimulate lymph. Use long, sweeping strokes and brush toward the heart.

• Meditate and breathe. Meditation, breathwork, and mindfulness practices stimulate lymphatic flow.

• Stay hydrated. Drink enough (filtered) water and use electrolytes as needed.

• Wear loose clothing. Tight clothing can constrict lymphatic flow.

• Sleep well. You aren’t moving at night, but the lymphatic system is still working to detoxify. Sleeping on your left side may help lymph flow.

• Eat polyphenols. Some polyphenols modulate lymphocytes, decrease inflammation, and support lymphatic health. Foods rich in polyphenols include berries, green tea, cacao, extra-virgin olive oil, and other colorful plant foods.

When discussing the foundations of women’s health, healthy lymphatic flow should be one of them. It may be a missing piece in your health and hormone journey. Fortunately, improving lymphatic health involves adopting lifestyle habits that you may already be practicing.

If you’re ready to dive deep and discover the personalized approaches that work for you, reach out to TārāMD for guidance and support.

References

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