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Did you ever think of how your lymphatic system could use some TLC? If not, maybe this question is prompting curiosity? According to UnityPoint Health, the lymphatic system works to “clean up and properly dispose of waste left behind by other body systems,“ and “contributes to many other major bodily functions.” Our heart acts as a pump to circulate our blood. However, our lymphatic system does not have a pump and requires other forces to move the lymphatic fluid.

Eons ago humans were very active and frequently in motion, which promoted circulation through our bodily systems. For example, simply walking creates movement as our feet come in contact with the ground, muscles expand/contract, and breathing creates contractions that all contribute to lymphatic fluid circulation. The lack of applied forces and movement in today's modern world can lead to lymphatic congestion or stagnation. There are many articles out there about how to improve lymphatic flow and drainage. Two things that help it function better are 1) a proper amount of fluid so that it is not concentrated/congested and can drain, and 2) physical movement to promote the fluid flow. As one article describes, “it is primarily moved through use of our muscles, chiefly, the diaphragm. Thus, lymph flows predominantly through breathing, movement, and stimulating the legs in order to draw fluids up from our extremities back to our core.”

For proper hydration a general rule of thumb is a minimum of 1/2 ounce of water per pound of body weight for less active days, and up to 1 ounce/pound for more active days or if undergoing detoxifying treatments. It helps to track ounces for a while to be sure targets are met, and supplement with electrolytes as needed. Giving the lymphatic system enough fluid, and improving overall waste elimination helps the body to function better. Hydration is a key component of this, and a target amount can be confirmed with your doctor.

I first learned about caring for the lymphatic system through the MELT method several years ago. The instructor, Sue Hitzmann, said if you could only do one of her exercises daily it would be to stimulate the lymphatic system for 30 seconds on each foot. There are video resources available on how to do this method properly. As noted in the graphic here are a few strategies for lymphatic system care:

• Physical movement: walking, using a jump rope, jumping jacks, rebounder trampoline.

• Diaphragm movement: deep breathing to promote pumping and circulation of your lymphatic fluid.

• Physical treatments: professional lymphatic drainage massage, self-massage techniques, hot/cold shower, MELT method.

• Hydrate for a sufficient volume of fluid to flow through your lymphatic system.

• Review with your medical professional to determine appropriate methods for you.

I'm not a doctor, but I have learned to see the body as a mechanical machine, applying concepts from my engineering studies and design work. For HVAC projects I have sized pumps, which require a calculated volume of fluid and the proper inputs to create the flow. Our bodies, however, are much more complex machines. It is through my own health experiences that I have enjoyed continual learning about the amazing functions of our bodies and how we can best support them.