Fun fact: It was a Scandinavian man who discovered the lymphatic system. Both Swede Olof Rudbeck and Dane Thomas Bartholin independently discovered the lymphatic system in the 1600s. However, when they both realised they had made the same approximate discovery, the two naturally disagreed about which one of them had been first. To this day science can't confirm who did it first, but at least it knows about how relevant it is for our wellbeing and overall health, discover ahead why and how to harness the power of this often overlooked system
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In recent years, there has been a newfound interest in the lymphatic system, especially among wellness enthusiasts. Advice on how to activate it and how to nurture it has been popping up everywhere. That being said, I found myself not knowing much about the lymphatic system and what role it plays in the body. I needed to investigate more before committing to the lymphatic drainage massage that I had spotted on the menu of a recent spa visit. I had understood that the lymphatic system helps you get rid of toxins in your body, and methods to stimulate it could improve well-being and relaxation. I decided to deep dive into the existing knowledge on this subject and ask the experts.
What is the lymphatic system?
The lymphatic system is part of our immune system; its primary function is to help the body protect itself from infections and diseases. It is a network of lymphatic vessels that carry lymph, a clear watery fluid. This fluid moves through the body's vessels to clean them before draining them through lymph nodes, where white blood cells filter out impurities. The most prominent nodes are in the neck, groin and armpits. They all work together to make sure lymph vessels bring the “clean” fluid back into your bloodstream. The other functions of the lymphatic system include maintaining body fluid levels, absorbing digestive tract fats, and removing cellular waste.
To keep the lymphatic system strong and healthy, doctors encourage you to drink plenty of water, stay physically active, eat a lot of fruits and vegetables, and limit your intake of processed food and other chemicals. Prioritising sleep is also essential to keep the lymphatic system in good shape.
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What is lymphatic drainage massage?
There’s no pump for the lymph fluid as there is for blood, so the lymph relies primarily on our body's muscle movement to maintain its movement. A lymphatic massage activates movement in the lymphatic system by using gentle, light, and rhythmic movements to stretch the skin in the direction of lymph flow. Lymph fluid is moved through the vessels, mimicking muscle contractions, speeding up lymph circulation, and allegedly helping with the removal of waste and toxins from the body.
“An experienced lymph massage therapist will always give you a customised treatment based on your specific needs. It is important to voice to your therapist what your health-related goals are and what issues you might have,” says Eva Demburg, licensed lymph massage therapist.
People with certain health conditions should not have a lymphatic massage, including those with congestive heart failure, blood clots, kidney problems, infections, or circulation problems. If a person has any medical conditions, they should talk to a doctor before trying a lymphatic massage. It is also not recommended to do a lymphatic drainage massage if you are in the first trimester of your pregnancy, if you are undergoing chemotherapy, or if you are on your period (since it can increase the flow).
What should you expect after a lymphatic drainage massage?
What might feel like feather-like movements of manual lymphatic drainage (MLD) is in fact very powerful and is supposed to kickstart a detoxifying process in the body. “Just like any form of manual stimulation, an MLD can leave you feeling very thirsty, dizzy, and lightheaded. Drinking a lot of water after the massage is non-negotiable,” says holistic skin therapist Dana Nel. The massage can help the body get rid of toxins and help it reset but for that, it needs plenty of hydration. Drinking lots of fluids in the hours after the treatment is key to getting the full benefits.
Eva Demburg says many of her clients experience better sleep, a more well-functioning digestive system, a more alert state of mind after treatment. She uses the technique developed by Helena Janlöv Remnerud and it’s like a reset button for the body. “The most common effect after a lymphatic drainage massage is to feel lighter in the body and a loss of excess water weight,” she observes. Swelling, pain, fatigue, stress, and a heavy feeling in the body can also potentially be reduced.
Eva Demburg also recommends deep breathing i.e., diaphragmatic breathing, to keep the lymphatic system moving. She explains: “Long, calm breaths help the lungs and thorax expand, which provides movement in the body and therefore in the lymphatic system. Thanks to these deep calm breaths, the lymph fluid will move with more ease in the body.” Something as simple as breathing correctly will in fact help your lymphatic system. Easier said than done in our stressful day-to-day lives but consider this yet another reminder to take 10 minutes of each day to inhale and exhale deeply and with intention.
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What are the effects of lymphatic drainage on the skin?
To truly understand the effects of the lymphatic system on our skin, I sat down with holistic skin therapist Dana Nel. Our skin reflects our internal health, changes within the lymphatic system can manifest in the skin, usually in the form of water retention, which translates in puffiness and inflammation. As the lymph nodes and vessels are located close to the skin's surface they are quick to impact its appearance. For example, muscular tension can hinder the lymphatic system from properly removing toxins which then potentially affects skin health.
An unhealthy diet and alcohol can also result in inadequate lymph movement leading then to bloating and puffiness. I think we have all experienced the puffy eyes after a long night out drinking. Lymphatic drainage massage helps the movement of the lymph through the body and helps remove waste products. The result is a healthy glow starting from the inside and radiating out. “Lymphatic drainage is your natural remedy for all types of skin inflammation and conditions such as eczema and acne can improve when done regularly,” Nel says. The white blood cells in the lymphatic system fight viruses, bacteria, and infection, including the ones in the skin.
On top of de-bloating, a lymphatic drainage massage can boost blood flow and circulation, and target sagging skin and cellulite. “Cellulite is a condition that has been linked to the build-up of toxins and fat accumulation in the skin and connective tissues,” Nel says. “Though there is no easy way to treat cellulite, lymphatic drainage can aid detoxification altogether, diminishing the appearance of dimples,” she adds.
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What are the DIY methods available or at-home massage/treatment for the body and the face?
There are many ways to promote lymphatic drainage at home. As a rule of thumb, when it comes to the lymphatic system, "less is more", meaning soft pressure and slower movements. Another thing to think about before starting is taking a look at what skincare you use. According to Nel, About 60 per cent of what you put onto your skin gets absorbed into your lymphatic system. Choosing a non-toxic, clean skincare line is a great start to detoxify your body and promote lymphatic drainage.
There are several methods to activate the lymph system. Dry skin brushing is an excellent way to promote natural exfoliation of the skin and activate the lymph flow at home. It also promotes circulation and cells renewal. “I recommend brushing gently in long strokes always moving towards the heart. When it comes to the face, brush down towards the clavicle bone,” Gua sha and jade rollers are great tools to use to decrease puffiness and swelling in the face.
There are many guides online how to use them. “It is important to differentiate the circulation system from lymphatic drainage. If you are working on your lymph, move your gua sha and jade roller down your neck first,” Nel points out. Another method she uses for drainage is lymphatic cupping. This massage uses small suction caps to improve blood flow and relax sore muscles. Dana Nel explains that lymphatic cupping is performed in a continual movement of the cups to drain lymph towards the lymph nodes. She also mentions that infrared sauna can be very beneficial for resetting: “Due to lower temperature, the light of infrared saunas can penetrate down to cellular level and remove waste products, hence balancing out the lymphatic system.”
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Many of these tools can easily be bought online making these methods very accessible for the wellness-interested. Needless to say that the benefits are greater when done by a professional but great results can be achieved at home too. Just make sure you do your homework and get to know the correct application techniques. Dana warns that if performed incorrectly, it can trigger an adverse reaction. It is therefore important to educate yourself on your specific body’s needs and get to know how it reacts. There is no one size fits all approach.
Getting to know your body and understanding its needs will always lead to more self-awareness and well-being. It’s important to stay in tune with it and take holistic measures to optimise the lymphatic system. Nevertheless, when it comes to the efficacy of lymphatic drainage massage, there are still not enough science-backed reports to show. There is plenty of anecdotal evidence that it works, many individuals report feeling much better after a lymphatic drainage massage.