How to improve your lymphatic system

How does the lymphatic system work?

The lymphatic system is made up of tiny tubes called lymphatic vessels, which collect lymph fluid. These vessels carry the fluid through the lymph nodes, which house immune cells that kill off abnormal cells and other harmful substances.

The lymph fluid then drains back into the bloodstream, which flows through the kidneys, where waste is removed and passed out in your urine.

“The lymphatic system is really part of the immune system,” says plastic and reconstructive surgeon Edward Chang, M.D., who treats cancer patients who develop problems with their lymphatic system after treatment. “It’s part of how your body recognizes and attacks abnormal cells with mutations that can progress to cancer if left unchecked.”

Signs your lymphatic system isn’t working well

The most common sign that your lymphatic system is not working well is swelling in the arm or leg, a condition known as lymphedema. This occurs when fluid that is normally drained by your lymph vessels doesn’t flow out of the arm or leg. Instead, it builds up, which can cause swelling, heaviness and tightness.

If lymphedema becomes more advanced, you may have trouble wearing jewelry or fitting into your clothes, or you may develop an infection in your arm or leg. 

Cancer treatment is the most common cause of lymphedema in the U.S., says Chang. But people who do not have cancer and are not undergoing cancer treatment can also develop lymphedema.

You can get lymphedema if you’ve suffered an injury that damages your lymph nodes or have an infection that affects your lymphatic system. In rare cases, lymphedema can be due to inherited gene mutations.

How does exercise help your lymphatic system?

Many systems in your body rely on exercise. That includes your lymphatic system.

“The lymphatic system is stimulated by physical activity like exercise, as well as deep breathing exercises,” says Senior Physical Therapist Marigold Travis, who sees patients at MD Anderson The Woodlands.

The best exercises for lymphatic flow involve a combination of movement and deep breathing, including low-impact cardio, stretching and specific decongestive exercises.

Try low-impact cardio with gentle movements like shoulder rolls, ankle pumps and seated marching with deep breathing. Deep belly breathing is key because it helps pump the largest lymphatic pathways in your body, and that rhythmic motion helps lymph to flow. Activities like walking, swimming, cycling, yoga and Tai Chi are also beneficial because they engage large muscle groups to circulate lymph fluid.

The contraction of your muscles becomes the pump that helps the fluid get around your body. Exercise helps your lymphatic system flow more effectively, and it helps heart health. This can help reduce your risk of cancer and other diseases.

Stay at a healthy weight

Your lymphatic system also works best if you maintain a healthy body weight. This is another reason why exercise is helpful – physical activity helps you keep your weight down.

“Obesity causes damage to the lymphatic system,” says Chang. “It makes you more likely to get lymphedema.”

Being overweight or obese is linked to 13 types of cancer because it causes inflammation and hormonal imbalances. If your lymphatic system is struggling, it may make those problems worse.

“A healthy lifestyle, which includes eating healthy foods and getting regular exercise, is very important,” says Chang.

• Aim to fill at least two-thirds of your plate with vegetables, fruits, whole grains, nuts and seeds. Limit red meat and focus on lean protein like chicken, fish and beans. Avoid processed meats like bacon and deli meats.
• Aim for at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week.

Request an appointment at MD Anderson online or call 1-877-632-6789.