One Little Known Secret to Boost Your Immune System

Health Is PowHer Podcast Episode 72 with Dr. Anna Esparham, MD

Boost Your Immune System Lymphatic

I’m going to tell you a couple little known secrets over the next few podcast episodes in our immune health series - about how to get your immune system in tip top shape for these winter months to come - when we’re all indoors sharing the lovely viruses more often than we are in the warmer months.  

The less well known key to a healthy immune system is actually the lymphatics. I’m also going to add gut health as the second, and a third key, your metabolism, and then sleep and mitochondria (which is actually a total of 5). We are going to save those for the next podcast episodes in the series!

The lymphatic system is critical for immune surveillance. It primes our body for defense when an invader (a pathogen, microbe, virus, bacteria, fungus, parasite) tries to take over.  

The lymphatic system also transports immune signals throughout the entire body including our brain and central nervous system (which has its own lymphatic system called the glympatics - that p.s. Works during deep sleep). So hint, deep sleep is super important for the immune system. 

And we wouldn’t be able to get our nutrients to our tissues without the lymphatic system as it transports the macronutrients from our gut to the liver to be processed. 

And of course, let’s not forget one of the main benefits of our lymph: Detox!  It transports toxins to be delivered out of the tissue and into wasteland!  A build-up of toxins gunks up our cells and mitochondria and then we can’t mount a healthy immune response. 

And here are the best ways to get our lymph flowing and working properly:

1. Physical Activity

   1. Muscle movement moves lymph tissue (in fact that’s really only how lymph can move. And it has to move in order to work!)

   2. The key is not too much and not too little

   3. Strength training and resistance training can build lean muscle which helps pump the lymph vessels to detoxify and carry immune cells and macronutrients to where they need to go

   4. High intensity interval training, jogging, cardio, and even jumping on a mini trampoline gets the lymph moving in the right direction

   5. Massage

      1. Promotes lymphatic drainage when the massage is done in the correct movement of the lymphatics

      2. Returns stagnant fluid to the circulatory system

      3. Supplements

         1. Flavonoids, such as diosmin, quercetin, may support lymphatic circulation and may help prevent capillary (small tiny vessels that interact with lymph tissue) permeability

         2. Horse chestnut has been studied for its circulation properties - especially those individuals with varicose veins or chronic venous insufficiency

         3. Polyphenols, such as resveratrol (that’s also found in Japanese Knotweed), may help support lymphatic circulation and inflammation as well. 

         4. Siberian Ginseng may stabilize lymphatic tissue and stimulates lymphatic drainage, thus decreasing swelling in the lower limbs