4 Ways to Keep Your Lymphatic System Healthy
By Ty Bollinger
Having a fully functioning lymphatic system is critical for your overall health and ability to fight cancer. Yet so few people are knowledgeable about the lymphatic system. What’s even more concerning is that only a small percentage of health care practitioners ever discuss lymph health with their patients.
The lymphatic system includes your bone marrow, tonsils, adnoids, spleen, thymus, lymph nodes, and lymphatic vessels which are a web of very thin tubes that lay just beneath the surface of your skin. It is an independent circulatory system that works in partnership with your blood circulatory system as well as your immune system. Your lymphatic system provides a variety of immune functions that ward off infections, viruses, injury… and even cancer.
Lymphatic vessels lead into lymph nodes. The body has around 600 to 700 of these nodes concentrated in the groin, neck, armpits, around the heart, lungs, and intestines. The largest concentration of lymph tissue called gut-associated lymphatic tissue (GALT) surrounds the intestines and is made up of immune cells called lymphocytes.
It is important to emphasize that unlike blood circulation (propelled by the pumping action of the heart in many directions), lymphatic fluid flows primarily upwards towards the neck. The lymphatic system has no pump of its own and must rely on the movement of the body’s musculoskeletal system to circulate. In other words, as you move your body YOU become the pump.
Through movement, lymph fluid circulates and is able to do its many vital functions. There are a variety of self-help techniques you can do on a regular basis to keep your lymph system healthy and functioning efficiently. The 4 ways listed below can mostly all be done at home, although some special equipment (as outlined) may need to be purchased.
4 Ways to Activate Your Lymphatic System
#1 – Movement
Lymphatic vessels are activated during movement of the musculoskeletal system. The main lymph vessels run up the legs, arms, and torso so moving these areas will move the most lymph. Studies show that daily moderate exercise significantly reduces recurrence risk for breast cancer, in part due to its effect on the lymphatic system. It is highly likely that it also provides a reduction in all cancers. Fortunately, exercise and physical activity come in many forms:
#2 – Deep Diaphragmatic Breathing
While muscular movement clearly helps the lymphatic system, deep breathing is equally important. Dr. Jack Shields, a prominent lymphologist, conducted a study in 1979 that showed deep diaphragmatic breathing causes the lungs to press into the thoracic duct (after its purification by lymph nodes etc.) which presses the fluid from there back into the blood stream where it belongs. This relieves the pressure off of millions of check valves throughout the entire system.
Deep diaphragmatic breathing facilitates movement of lymph through the bloodstream and dramatically increases the elimination of toxins. It’s simple to do. Breathe deeply in through your nose and hold for four counts. Exhale through your mouth for two counts. As you get better at this, you can increase the time – for example breathe in for a count of five, hold for 20 counts and exhale for a count of 10.
Exhaling for twice as long as inhaling brings oxygen to the blood and activates the lymphatic system. Perform deep diaphragmatic breathing two or three times a session, three times a day. You can do this either sitting or lying down.
#3 – Rebounding
Rebounding is the equivalent to jumping up and down on a mini-trampoline. Because lymph fluid mostly runs vertically, certified lymphologists and reboundologists (yes, it is a real term) believe that vertical motion exercises such as rebounding are more effective for lymphatic actuation than horizontal motion exercises, such as walking, jogging or biking.
Vertical movements are perceived to be particularly effective in pumping lymph fluid because of the continuous contraction and subsequent relaxation of muscles, and the continuous compression and release of the connective tissues, and tissue spaces. It is with millions of one-way check valves that lymphatic fluids are kept moving in a consistent one-way direction.
The benefits of rebounding include:
Rebounders are available in sporting goods stores as well online, and come in a wide range of price points. If you’re unable to invest in a rebounder, skipping rope and jumping jacks are also vertical movements, but will place considerably more stress on your joints.
#4 – Dry Skin Brushing or Effleurage
Dry skin brushing helps to release toxins and stimulates the lymphatic system. Dry-skin brushing is best done first thing in the morning (before showering) because toxins are released and build up during sleep. Start with the soles of your feet and brush with upward strokes as you move up the legs and towards the heart. Do the same beginning with the hands up the arms. The routine is easy and should take you no more than 5-10 minutes.
You can dry skin brush daily, but do it a minimum of three times a week (and preferably five) for best results. A natural-bristled brush is best; avoid nylon and synthetic brushes because they can scratch and irritate your skin. Brushes can be purchased in any drugstore or online.
If you can, get one with a long handle that has a notch on the back of the brush to be able to insert the handle. A good option is to look for a brush with a strip of cloth attached to the back of the brush (to insert your hand) to be able to hold the brush better. If your brush does not have a long handle, you may want to employ the assistance of a partner for brushing your back.
Brushing the abdomen, chest, and neck is important too, but keep the strokes light to avoid damaging the skin.
This “tree of life” we call the lymph system is necessary to maintain health throughout your entire body and makes life and healing possible. Small efforts such as the 4 steps outlined above combined with eating whole organic food and drinking pure water can greatly affect the efficiency of your lymph system, and in turn will protect and defend your entire body.
How's this for upping our hippie game? A Mudra for all seven Chakras for yoga. Of course there are more than one mudra which can be used to stimulate a chakra for health and well-being. Incorporating mudras can be a fun and interesting take on a yoga class. Enjoy the read.
100 Dalai Lama Quotes That Will Change Your Life1. “Give the ones you love wings to fly, roots to come back and reasons to stay.” – Dalai Lama
2. “Time passes unhindered. When we make mistakes, we cannot turn the clock back and try again. All we can do is use the present well.” – Dalai Lama
3. “An open heart is an open mind.” – Dalai Lama
4. “We can never obtain peace in the outer world until we make peace with ourselves” – Dalai Lama
5. “The goal is not to be better than the other man, but your previous self.” – Dalai Lama
6. “An eye for an eye….we are all blind” – Dalai Lama
7. “A spoon cannot taste of the food it carries. Likewise, a foolish man cannot understand the wise man´s wisdom even if he associates with a sage.” – Dalai Lama
8. “There is a saying in Tibetan, ‘Tragedy should be utilized as a source of strength.’
No matter what sort of difficulties, how painful experience is, if we lose our hope, that’s our real disaster.” ― Dalai Lama
9. “Remember that the best relationship is one in which your love for each other exceeds your need for each other.” ― Dalai Lama
10. “Every day, think as you wake up, today I am fortunate to be alive, I have a precious human life, I am not going to waste it. I am going to use all my energies to develop myself, to expand my heart out to others; to achieve enlightenment for the benefit of all beings. I am going to have kind thoughts towards others, I am not going to get angry or think badly about others. I am going to benefit others as much as I can.” ― Dalai Lama
11. “The roots of all goodness lie in the soil of appreciation.” – The Dalai Lama
12. “Silence is sometimes the best answer” ― Dalai Lama
13. “The true hero is one who conquers his own anger and hatred.” – Dalai Lama
14. “In our struggle for freedom, truth is the only weapon we possess.” – Dalai Lama
15. “Know the rules well, so you can break them effectively.” ― Dalai Lama
16. “Love and compassion are necessities, not luxuries. Without them, humanity cannot survive.” ― Dalai Lama
17. “Choose to be optimistic, it feels better.” ― Dalai Lama
18. “To remain indifferent to the challenges we face is indefensible. If the goal is noble, whether or not it is realized within our lifetime is largely irrelevant. What we must do therefore is to strive and persevere and never give up.” – Dalai Lama
19. “Our prime purpose in this life is to help others. And if you can’t help them, at least don’t hurt them.” ― Dalai Lama
20. “If a problem is fixable, if a situation is such that you can do something about it, then there is no need to worry. If it’s not fixable, then there is no help in worrying. There is no benefit in worrying whatsoever.” ― Dalai Lama
21. “The ultimate source of happiness is not money and power, but warm-heartedness” – Dalai Lama
22. “This is my simple religion. No need for temples. No need for complicated philosophy. Your own mind, your own heart is the temple. Your philosophy is simple kindness.” ― Dalai Lama
23. “Judge your success by what you had to give up in order to get it.” ― Dalai Lama
24. “It is very rare or almost impossible that an event can be negative from all points of view.” – Dalai Lama
25th Dalai Lama Quote – “As you breathe in, cherish yourself. As you breathe out, cherish all Beings.” – The Dalai Lama26. “People take different roads seeking fulfillment and happiness. Just because they’re not on your road doesn’t mean they’ve gotten lost.” ― Dalai Lama
27. “The whole purpose of religion is to facilitate love and compassion, patience, tolerance, humility, and forgiveness.” ― Dalai Lama
28. “If you can cultivate the right attitude, your enemies are your best spiritual teachers because their presence provides you with the opportunity to enhance and develop tolerance, patience and understanding.” ― Dalai Lama
29. “One great question underlies our experience, whether we think about it or not: what is the purpose of life? . . . From the moment of birth every human being wants happiness and does not want suffering. Neither social conditioning nor education nor ideology affects this. From the very core of our being, we simply desire contentment. . . Therefore, it is important to discover what will bring about the greatest degree of happiness.” – Dalai Lama
30. “Only the development of compassion and understanding for others can bring us the tranquility and happiness we all seek.” ― Dalai Lama
31. “Take into account that great love and great achievements involve great risk.” ― Dalai Lama
32. “Look at children. Of course they may quarrel, but generally speaking they do not harbor ill feelings as much or as long as adults do. Most adults have the advantage of education over children, but what is the use of an education if they show a big smile while hiding negative feelings deep inside? Children don’t usually act in such a manner. If they feel angry with someone, they express it, and then it is finished. They can still play with that person the following day.” ― Dalai Lama
33. “The ultimate authority must always rest with the individual’s own reason and critical analysis.” – Dalai Lama
34. “Given the scale of life in the cosmos, one human life is no more than a tiny blip. Each one of us is a just visitor to this planet, a guest, who will only stay for a limited time. What greater folly could there be than to spend this short time alone, unhappy or in conflict with our companions? Far better, surely, to use our short time here in living a meaningful life, enriched by our sense of connection with others and being of service to them.” – Dalai Lama XIV
35. “Share your knowledge. It is a way to achieve immortality.” – Dalai Lama
36. “When you realize you’ve made a mistake, take immediate steps to correct it.” ― Dalai Lama
37. “Let us try to recognize the precious nature of each day.” – Dalai Lama
38. “World peace must develop from inner peace. Peace is not just mere absence of violence. Peace is, I think, the manifestation of human compassion.” ― Dalai Lama
39. “All suffering is caused by ignorance. People inflict pain on others in the selfish pursuit of their own happiness or satisfaction” ― Dalai Lama
40. “Compassion is not religious business, it is human business, it is not luxury, it is essential for our own peace and mental stability, it is essential for human survival.” – Dalai Lama
41. “The purpose of all the major religious traditions is not to construct big temples on the outside, but to create temples of goodness and compassion inside, in our hearts.” ― Dalai Lama
42. “One problem with our current society is that we have an attitude towards education as if it is there to simply make you more clever, make you more ingenious… Even though our society does not emphasize this, the most important use of knowledge and education is to help us understand the importance of engaging in more wholesome actions and bringing about discipline within our minds. The proper utilization of our intelligence and knowledge is to effect changes from within to develop a good heart.” – Dalai Lama
43. “The creatures that inhabit this earth-be they human beings or animals-are here to contribute, each in its own particular way, to the beauty and prosperity of the world.” – Dalai Lama
44. “Happiness is not something ready made. It comes from your own actions.” ― Dalai Lama
45. “A truly compassionate attitude toward others does not change even if they behave negatively or hurt you.” ― Dalai Lama
46. “I don’t know whether the universe, with its countless galaxies, stars and planets, has a deeper meaning or not, but at the very least, it is clear that we humans who live on this earth face the task of making a happy life for ourselves. Therefore, it is important to discover what will bring about the greatest degree of happiness.” – Dalai Lama
47. “The more you are motivated by Love, The more Fearless & Free your action will be.” ― Dalai Lama
48. “Human potential is the same for all. Your feeling, “I am of no value”, is wrong. Absolutely wrong. You are deceiving yourself. We all have the power of thought – so what are you lacking? If you have willpower, then you can change anything. It is usually said that you are your own master.” ― Dalai Lama
49. “Neither a space station nor an enlightened mind can be realized in a day.” – Dalai Lama
50th Dalai Lama Quote – “Old friends pass away, new friends appear. It is just like the days. An old day passes, a new day arrives. The important thing is to make it meaningful: a meaningful friend – or a meaningful day.” ― Dalai Lama51. “Hard times build determination and inner strength. Through them we can also come to appreciate the uselessness of anger. Instead of getting angry nurture a deep caring and respect for troublemakers because by creating such trying circumstances they provide us with invaluable opportunities to practice tolerance and patience.” ― Dalai Lama
52. “Be kind whenever possible. It is always possible.” ― Dalai Lama
53. “To conquer oneself is a greater victory than to conquer thousands in a battle.” – Dalai Lama
54. “A good friend who points out mistakes and imperfections and rebukes evil is to be respected as if he reveals the secret of some hidden treasure.” ― Dalai Lama
55. “I will not propose to you that my way is best. The decision is up to you. If you find some point which may be suitable to you, then you can carry out experiments for yourself. If you find that it is of no use, then you can discard it.” – Dalai Lama
56. “The way to change others’ minds is with affection, and not anger.” ― Dalai Lama
57. “If you have fear of some pain or suffering, you should examine whether there is anything you can do about it. If you can, there is no need to worry about it; if you cannot do anything, then there is also no need to worry.” ― Dalai Lama
58. “Instead of wondering WHY this is happening to you, consider why this is happening to YOU.” – Dalai Lama XIV
59. “A disciplined mind leads to happiness, and an undisciplined mind leads to suffering.” – The Dalai Lama
60. “In the practice of tolerance, one’s enemy is the best teacher.” ― Dalai Lama
61. “Because we all share this planet earth, we have to learn to live in harmony and peace with each other and with nature. This is not just a dream, but a necessity.” ― Dalai Lama
62. “Anger or hatred is like a fisherman’s hook. It is very important for us to ensure that we are not caught by it.” – Dalai Lama
63. “Irrespective of whether we are believers or agnostics, whether we believe in God or karma, moral ethics is a code which everyone is able to pursue.” ― Dalai Lama
64. “Happiness doesn’t always come from a pursuit. Sometimes it comes when we least expect it.” – Dalai Lama
65. “When we are motivated by compassion and wisdom, the results of our actions benefit everyone, not just our individual selves or some immediate convenience. When we are able to recognize and forgive ignorant actions of the past, we gain strength to constructively solve the problems of the present.” ― Dalai Lama
66. “I believe the very purpose of our life is to seek happiness. Whether one believes in religion or not, whether one believes in that religion or this religion, we are all seeking something better in life. So, I think, the very motion of our life is towards happiness. – Dalai Lama
67. “Compassion is the radicalism of our time.” ― Dalai Lama
68. “If someone has a gun and is trying to kill you, it would be reasonable to shoot back with your own gun.” ― Dalai Lama
69. “Peace does not mean an absence of conflicts; differences will always be there. Peace means solving these differences through peaceful means; through dialogue, education, knowledge; and through humane ways.” ― Dalai Lama
70. “We need to learn how to want what we have NOT to have what we want in order to get steady and stable Happiness” – Dalai Lama
71. “Through violence, you may ‘solve’ one problem, but you sow the seeds for another.” – Dalai Lama
72. “Where ignorance is our master, there is no possibility of real peace.” – Dalai Lama
73. “Inner peace is the key: if you have inner peace, the external problems do not affect your deep sense of peace and tranquility…without this inner peace, no matter how comfortable your life is materially, you may still be worried, disturbed, or unhappy because of circumstances.” ― Dalai Lama
74. “You must not hate those who do wrong or harmful things; but with compassion, you must do what you can to stop them — for they are harming themselves, as well as those who suffer from their actions.” – Dalai Lama
75th Dalai Lama Quote – “Those who have little interest in spirituality shouldn’t think that human inner values don’t apply to you. The inner peace of an alert and calm mind are the source of real happiness and good health. Our human intelligence tells us which of our emotions are positive and helpful and which are damaging and to be restrained or avoided.” – Dalai Lama76. “Anger is the ultimate destroyer of your own peace of mind” – Dalai Lama
77. “There is only one important point you must keep in your mind and let it be your guide. No matter what people call you, you are just who you are. Keep to this truth. You must ask yourself how is it you want to live your life. We live and we die, this is the truth that we can only face alone. No one can help us, not even the Buddha. So consider carefully, what prevents you from living the way you want to live your life?” ― Dalai Lama
78. “Compassion naturally creates a positive atmosphere, and as a result you feel peaceful and content.” – Dalai Lama XIV
79. “Remember that sometimes not getting what you want is a wonderful stroke of luck.” ― Dalai Lama
80. “If you think you are too small to make a difference, try sleeping with a mosquito.” ― Dalai Lama
81. “Love is the absence of judgment.” ― Dalai Lama
82. “It is under the greatest adversity that there exists the greatest potential for doing good, both for oneself and others.” ― Dalai Lama
83. “I defeat my enemies when I make them my friends.” ― Dalai Lama
84. “Our ancient experience confirms at every point that everything is linked together, everything is inseparable.” ― Dalai Lama
85. “What surprises me most is “Man”, because he sacrifices his health in order to make money. Then he sacrifices money to recuperate his health. And then he is so anxious about the future that he doesn’t enjoy the present; The result being he doesn’t live in the present or the future; He lives as if he’s never going to die, and then he dies having never really lived.” – Dalai Lama
86. “Love and Compassion are the true religions to me. But to develop this, we do not need to believe in any religion.” ― Dalai Lama
87. “Someone else’s action should not determine your response.” – Dalai Lama
88. “When we meet real tragedy in life, we can react in two ways–either by losing hope and falling into self-destructive habits, or by using the challenge to find our inner strength.” ― Dalai Lama
89. “Cultivating a close, warmhearted feeling for others automatically puts the mind at ease. It helps remove whatever fears or insecurities we may have and gives us the strength to cope with any obstacles we encounter. It is the principal source of success in life. Since we are not solely material creatures, it is a mistake to place all our hopes for happiness on external development alone. The key is to develop inner peace.” – Dalai Lama
90. “I believe compassion to be one of the few things we can practice that will bring immediate and long-term happiness to our lives. I’m not talking about the short-term gratification of pleasures like sex, drugs or gambling (though I’m not knocking them), but something that will bring true and lasting happiness. The kind that sticks.” ― Dalai Lama
91. “My religion is very simple. My religion is kindness.” ― Dalai Lama
92. “As people alive today, we must consider future generations: a clean environment is a human right like any other. It is therefore part of our responsibility toward others to ensure that the world we pass on is as healthy, if not healthier, than we found it.” – Dalai Lama
93. “We begin from the recognition that all beings cherish happiness and do not want suffering. It then becomes both morally wrong and pragmatically unwise to pursue only one’s own happiness oblivious to the feelings and aspirations of all others who surround us as members of the same human family. The wiser course is to think of others when pursuing our own happiness.” – Dalai Lama
94. “The topic of compassion is not at all religious business; it is important to know it is human business, it is a question of human survival.” – Dalai Lama
95. “Whether one is rich or poor, educated or illiterate, religious or non-believing, man or woman, black, white, or brown, we are all the same. Physically, emotionally, and mentally, we are all equal. We all share basic needs for food, shelter, safety, and love. We all aspire to happiness and we all shun suffering. Each of us has hopes, worries, fears, and dreams. Each of us wants the best for our family and loved ones. We all experience pain when we suffer loss and joy when we achieve what we seek. On this fundamental level, religion, ethnicity, culture, and language make no difference.” – Dalai Lama
96. “If you want others to be happy, practice compassion. If you want to be happy, practice compassion.” ― Dalai Lama
97. “Sometimes one creates a dynamic impression by saying something, and sometimes one creates as significant an impression by remaining silent.” – Dalai Lama
98. “Although you may not always be able to avoid difficult situations,you can modify the extent to which you can suffer by how you choose to respond to the situation.” – Dalai Lama
99. “We can live without religion and meditation, but we cannot survive without human affection.” ― Dalai Lama
100th Dalai Lama Quote “When we feel love and kindness toward others, it not only makes others feel loved and cared for, but it helps us also to develop inner happiness and peace.” – Dalai Lama
Please, all you YTT students. If you don't know about this website and all the sequencing help it can give you. Check it out.
Always some good articles on many other things too. Keep investigating. Keep asking questions. Keep learning.
Click the link below to take a prakriti quiz. This will help you determine your dosha. Hippie stuff. Love it!
This also relates to food and diet. Certain types of people should eat more "light" foods. Others, more "oils". It will all make sense if you really get into it and study Ayurveda. The science of life.
I highly recommend Dr. Vasat Lad's book on Ayurveda. I personally have read it 5-6 times. I learn more every time. One day I hope to study Ayurveda more in depth and learn more about my body and how to feed it well. I love his take on "normal" and treatment of the actual person, not the disease.
Your Quadratus Lumborum (QL) muscle is a very common cause of back pain, so being able to treat this yourself, effectively, can be a huge relief. Here is a great self QL muscle release to loosen off your low back and reduce your low back pain.
First of all, here is a bit of information about the QL:
Anatomy:This muscle runs down either side of your low back, from the top of your pelvis, all the way to your bottom rib. This is why it can affect your breathing when it is in spasm and it pulls down on the lower rib of yours. It also attaches along the way to the side of your spine. Your QL is actually the deepest abdominal muscle but most consider it a back muscle.
The problem:When muscle knots form in the Ql or it goes into spasm due to overload or injury, then it can give you real grief! Often this is more one-sided than the other also, giving you a real lopsided feeling and can make it seem like you have one leg shorter than the other or that your “pelvis is out” (which can’t really happen). The QL refers pain else-where and isn’t always felt at the muscle. The referred pain is generally felt in the outer hip and in the glutes and is often described as a deep ache but can be a sharp pain when moving.
The trouble is that this muscle is very hard to stretch – but, it is quite easy to do a QL muscle release!
QL muscle release: Release you low back
Lie on your back and place a firm ball under your QL muscle, which you will find in-between the top of your pelvis and your bottom rib, off to each side of your spine.
Bring the knee on the same side as the ball up towards your chest, which puts pressure onto the ball. Once you feel like you have the right spot (you will feel it!), holding onto your knee you can either:
1. Rock your knee out to the side and then in again and repeat, OR
2. Repeatedly bend your knee up and down towards your chest.
Slowly and gently work into it for 1-2 minutes on each side and feel free to move the ball up or down slightly to get the right spots.
HOW TO STRENGTHEN YOUR QL:
Click on the link towards the bottom for more info. This is article is from the website.
Tip: Help prevent this recurring and giving you ongoing trouble by clicking on:
Note: If you have acute low back pain, pain going down your leg, or any neurological symptoms please see your local health professional first.
Self Defense for Women with Bart Conley is on.
Saturdays at 10:30 am.
On the beach by Sirena's Beach Bar.
I have never heard of this? I've read the article and am going to see how I can get a copper picture. Hmmmm. Amazon or TJ...decisions decisions.
I like fresh fruit. There's not many fruits I like that are not fresh. Don't care for them canned/baked/whatever. But hee's some info on frozen blyeberries that may just get me to eat them. It's just the texture thing. The mush.
Debbie Krejci E-RYT 500
Yoga Teacher Training Mexico, Costa Rica, 2019
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