If you don't have 10 minutes, that's okay. Some lymphatic drainage techniques take even less time and can be completed while sitting at your desk or during a short stretching break. No matter your schedule or level of interest in movement and fitness, there's at least one form of lymphatic drainage stimulation that works for you.
Find out what you need to know about lymphatic drainage and how to incorporate it into your daily routine with DIY techniques.
What is lymphatic drainage?
Lymphatic drainage is a type of stimulation of our own lymphatic system that, according to Alo Moves Pilates instructor and naturopath Bianca Meras, BHSc, “maintains the body's fluid balance, immune defenses, and fat absorption. It is a water-soluble vitamin.”
“Lymph is a collection of blood vessels, lymph nodes, and organs that work together to transport lymph throughout the body,” Melas explains. drain that? “Lymphatic drainage is a process of self-massage, massage, movement, or techniques that can further strengthen and support our body's natural processes. By supporting the lymph, we can prevent the accumulation of excess fluid.”
In other words, it helps stimulate the lymphatic system. “The lymphatic system is responsible for removing toxins, excess fluid, and all kinds of waste from the body,” Landa added.
Is lymphatic drainage scientifically proven?
As with most holistic therapies, there is limited research confirming the clinical benefits of lymphatic drainage (as is the case with cold plunge).
A 2015 study found that manual lymphatic drainage (MLD) was effective in reducing swelling and pain in patients recovering from surgery compared to standard treatment alone. A review in 2019 also concluded that MLD is part of a comprehensive treatment approach for patients with lymphedema, and another trial in 2019 found that patients with fibromyalgia symptoms experienced lower pain after undergoing MLD. , fatigue, and experienced an improvement in quality of life. Still, further research is needed.
Lymph drainage effect
Although clinical evidence is needed to determine the effectiveness of lymphatic drainage, holistic practitioners claim that lymphatic drainage is effective. There is also a lot of anecdotal evidence, such as the facial massage I give myself every day. “Lymphatic drainage reduces swelling and bloating, relieves physical pain, boosts immune function, helps detoxify the body, and overall improves our well-being,” Landa says.
Melas says lymphatic drainage can also help manage irritable bowel syndrome and constipation “by promoting intestinal healing and reducing inflammation,” and calms the nervous system, which can improve mood and stress. He added that it also has the effect of alleviating stress and boosting immune function.
When should lymph drainage be performed?
“There's really no 'best time of day' to do it. What matters is that you do it,” Landa says. That said, she believes there are benefits to doing it in the morning as well as at night. This is a wake-up call to the lymphatic system, increasing its daily functions and strengthening the detox process. ”