Written by Kori Miller, Coach, Model, Athlete, and BII Survivor
A series dedicated to prioritizing your fitness wherever your journey takes you.
As women, we tend to focus on how we look while neglecting how we feel. But the trick is that the healthier we are inside, the better we feel and look on the outside. And the more we know about what is causing our health issues and how to best approach them, the more equipped we are to address them rather than just throwing a band-aid over them and hoping for the best.
One thing that I have personally dealt with in my health journey is lymphatic system obstruction, which can lead to a more serious issue known as lymphedema. What is the lymphatic system, you may ask? The lymphatic system is a part of your immune system made up of lymph nodes, lymph vessels, and lymphatic organs, including your tonsils (you read that right!), spleen, thymus, and bone marrow. It’s a part of your body’s cellular waste disposal system, working nonstop to cleanse your cells of waste. Your lymphatic system is a key element of your immune system, which is why illness and allergies tend to rear their ugly heads when it’s not working properly. According to experts, some signs of an obstructed lymphatic system are swollen lymph nodes and tonsils, nasal congestion, headaches, fluid retention, recurring infections, and swelling.
“Who you are on the outside is often a reflection of what’s inside,” says Kori Miller.
Taking care of your lymphatic system isn’t hard. The hard part is taking time to work on yourself. We give so much to our jobs, our families, and our friends that we convince ourselves we don’t have time for the things we need. It’s not selfish to take care of ourselves. It’s necessary, so that we are able to take care of our loved ones, do our jobs, and be our best selves.
There are a number of things we can add to our daily routines to support our lymphatic system. The following are approaches that many use to not only keep this system but their entire bodies in check.
1. Get moving
Your body has a pump—your heart—to help circulate fluids—blood—through your body, but your lymphatic system does not. Instead, it relies on physical activity to help keep lymphatic fluid, also called lymph, flowing. Moving your muscles and getting your heart rate up creates a pumping action that stimulates lymphatic flow. So whether it be weightlifting, jumping on the trampoline with your kids, outdoor walks, swimming, yoga, Pilates, kickboxing, or dancing (one of my favorites), get your body up and moving—because your lymphatic system won’t move unless you do!
2. Soak in an Epsom salt bath
Some claim that Epsom salt baths are great for circulation, lymphatic flow, and inflammation. Add two cups of Epsom salt and one cup of baking soda to a hot bath and soak for 20 minutes.
3. Hydrate!
Being well hydrated is important for so many processes in our bodies, and the lymphatic system is one of them, as it needs water to produce lymphatic fluid and keep it flowing freely. Aim to drink at least two liters of water a day or more depending on your activity level. You can’t expect your body to flush out toxins with dry pipes!
4. Support your system with a healthy diet
The foods we eat can either help our bodies or hinder them. Make sure your diet consists of plenty of anti-inflammatory foods such as:
• Leafy greens
• Berries and other antioxidant-rich fruits
• Foods high in omega-3 fatty acids
• Healthy fats like avocados, coconut oil, nuts, and seeds
• Herbs and spices like ginger, garlic, rosemary, and turmeric
Make sure you steer clear of, or at least limit, processed foods, refined sugar, and red and processed meats. These are inflammatory foods, and inflammatory foods can impair lymphatic function.
5. Do a spring cleaning of your cleansers
Doing simple things like using nontoxic products, such as cleansers, personal care products, and cosmetics, can go a long way to reduce exposure to potentially harmful chemicals. Adding an air purifier to your home can also help combat allergens, pollutants, mold, and more.
6. Add dry brushing to your daily routine
Dry brushing is a very simple technique that Ayurvedic medical practitioners use to boost lymphatic circulation. People who love the practice also say it opens the pores, exfoliates, and reduces the appearance of cellulite. It involves brushing dry skin with a natural bristle brush and is best done right before you shower so you can rinse off the dead skin cells immediately after. Use long, smooth strokes on your limbs and gentle, circular motions on your stomach and joints. And be gentle! The purpose is to exfoliate the skin, not irritate it.
7. Try a contrast shower
Many of us love our hot showers—I know I do—but alternating between hot and very cold showers is not only extremely invigorating, it also may help reduce inflammation, among other benefits. My recommendation is to do three minutes as hot as you can (not scalding!) and one minute as cold as you can, and repeat three times.
8. Start using a foam roller
Most people know foam rolling can help sore muscles before and after workouts, but it also aids in stimulating lymphatic drainage. It does this by breaking up buildup around the fascia, your body’s connective tissue, to promote lymph movement.
9. Treat yourself to an occasional lymphatic drainage massage
Like foam rolling, a massage can help get lymphatic fluids flowing. Warning: It’s possible that your sinuses will drain during the treatment, but don’t worry—it’s very normal.
10. Relax in an infrared sauna
These saunas have been purported to have health-related benefits, including that they stimulate collagen production, which can improve skin texture and reduce wrinkles. But certain types of infrared therapy have also been shown to positively affect your lymphatic system.
The key to stepping into the next phase of your life—and the best you yet—is realizing it’s not going to happen on its own. You have to take the time to listen to what your body is telling you, and realize no designer bag, fancy car, big house, pricey skincare, or expensive vacation can make you feel as amazing as being your best self.
Nourish and heal yourself now so that no matter where you go, an amazing mentality, vibe, and energy will be with you. Remember: Invest in yourself, or no one else will!
