The lymphatic system plays a crucial role in detoxifying your body and maintaining overall health. It is a vital part of the immune system, responsible for moving lymph, a fluid that carries waste and toxins from tissues to the bloodstream for elimination, filtering out bacteria, viruses, and other harmful substances. A healthy lymphatic system is essential for optimal wellness, and eating the right foods can promote better drainage, reduce inflammation, and support immune function.
Understanding Lymphedema and the Lymphatic System
Lymphedema affects the body’s ability to drain extracellular fluid from the tissues, causing buildup in the affected limbs. Lymphedema occurs when a blockage forms in the lymphatic system, preventing the lymph fluid from properly draining. With nowhere else to go, the lymph fluid begins to build up and cause swelling. Lymphedema is typically caused by lymph nodes being damaged or removed as a result of cancer treatment, such as surgery or radiation therapy. Surgery, trauma, and radiation treatments are secondary causes of lymphedema. Although lymphedema affects about one out of every 1,000 Americans, solutions for improving its symptoms are not commonly discussed. Underlying these symptoms is chronic inflammation. When the lymphatic system is overburdened or damaged, immune cells accumulate in tissues and inflammation persists.
If you’re living with lymphedema, you already know how important it is to manage swelling, reduce inflammation, and support your overall well-being. While the pain and swelling that come with lymphedema may seem permanent, many methods can help minimize lymphedema symptoms. Following a healthy diet can help reduce lymphedema symptoms by supporting a healthy body weight, since excessive amounts of body fat mean that the lymphatic system has a harder time draining and passing fluid properly.
Key Dietary Components for Lymphatic Health
Here are foods that can support your immunity and overall health - and, as a result, lymphatic flow and drainage.
1. Protein
Protein is an essential nutrient for the health of your immune system cells. And the healthier your immune cells, the better your body can fight off invaders and preserve the well-being of your lymphatic system. When you do not eat enough protein, fluid can seep from your bloodstream into your tissues, making lymphedema worse. It is important to consume enough protein daily to maintain your body’s fluid balance. The recommended amount of daily dietary protein is about 0.36 grams per pound of body weight. For instance, if you weigh 180 pounds, try to eat about 65 grams of protein daily.
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Good sources of protein include:
- Chicken breasts
- Fish like salmon and tuna
- Soy products like tofu and tempeh
- Legumes like lentils and beans
- Dairy products like yogurt, milk, and cottage cheese
- Eggs
- Nuts and seeds
2. Vitamin C
Vitamin C can help prevent infections or make them go away faster. The result? Less strain on your lymph system and lower chances of a blockage, both of which can mess with lymphatic drainage. High in vitamin C, these fruits help cleanse your lymph nodes and reduce inflammation.
Vitamin-C-rich foods for lymph health include:
- Oranges
- Lemons
- Grapefruit
- Kiwi
- Strawberries
- Broccoli
- Brussels sprouts
- Bell peppers
- Cabbage
- Cauliflower
- Tomatoes
3. Vitamin B6
Another important vitamin for your lymph nodes is vitamin B6. Not getting enough of this essential nutrient in your diet may prevent the production of immune system cells called lymphocytes (which help your lymph system fight off infection) and impair proper drainage.
Foods rich in vitamin B6 include:
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- Tuna
- Salmon
- Chicken breasts
- Beef liver
- Potatoes
- Chickpeas
- Bananas
- Fortified breakfast cereals
It's important to note, however, that too much vitamin B6 can cause unpleasant symptoms like nausea, headache, fatigue, or tingling, though this typically only happens after taking high doses of a vitamin B6 supplement rather than from food. To avoid side effects, consume no more than 100 milligrams (mg) of the supplemental form of vitamin B6 per day.
4. Zinc
Zinc is a mineral that helps create new immune system cells. However, low levels of zinc have been associated with reduced immune function and increased risk of infection, which can hinder proper lymphatic drainage.
If you're looking to add more zinc to your diet, consider these options:
- Oysters
- Blue crab
- Fortified breakfast cereals
- Pumpkin seeds
- Turkey
- Cheddar cheese
- Shrimp
- Lentils
- Sardines
- Greek yogurt
5. Water
Nutrient-dense foods aren't the only way to improve your lymphatic system. It's also important to hydrate. Drinking plenty of water can help lymph fluid move more easily through your body to prevent buildup. Drinking plenty of water can help manage lymphedema symptoms by promoting the body’s filtration and elimination functions. A key part of staying hydrated is limiting beverages that contribute to dehydration, including coffee and alcohol.
How much water you need to drink varies from person to person. The general recommendation is about 9 to 13 cups of water per day for adults over the age of 18. However, your individual water needs may depend on underlying conditions and overall health status.
Read also: Explore the advantages of lymphatic drainage massage
Additional Foods to Support Lymphatic Cleansing
- Leafy Greens: Foods like spinach, kale, and arugula are packed with chlorophyll, which helps detoxify the body. These greens are also rich in antioxidants and fiber, which support lymphatic circulation and assist in the elimination of toxins.
- Garlic: Garlic is more than just a flavorful addition to meals-it has powerful anti-inflammatory and antimicrobial properties. It helps stimulate the production of white blood cells, which play a key role in immune function.
- Beets: Beets are a fantastic food for lymphatic cleansing due to their high fiber content and natural detox properties. The betalains in beets support liver function, helping the body filter out waste more efficiently.
- Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are great sources of healthy fats that help maintain healthy lymphatic function. These nuts and seeds are also rich in antioxidants and vitamin E, which support the immune system and reduce inflammation.
- Cucumbers: Cucumbers have a high water content, which helps flush toxins from the body and keeps the lymphatic system hydrated. They are also rich in silica, a mineral that supports tissue health and boosts the body’s detoxification process.
- Ginger: Ginger is another powerful anti-inflammatory food that can help stimulate lymphatic flow. It supports digestion, reduces bloating, and promotes the elimination of toxins.
Foods to Limit or Avoid
Incorporating anti-inflammatory foods into your diet can help minimize the effects of lymphedema. It’s also important to avoid highly processed, sugary, or fried foods that worsen inflammation. A large amount of salt can cause water retention in the body. Salt is most often found in processed foods, so you can limit your daily intake of sodium by avoiding canned foods, fast food, frozen and boxed meals, cured meats, and salty condiments.
- Caffeine, Alcohol, and Diuretics: While water pills can have some positive short-term effects by removing the water content of swelling, long-term use of diuretics can worsen lymphedema symptoms by causing dehydration by leaving a higher concentration of protein mass in the lymph fluid. This effect draws more water to the swollen area as soon as the diuretic wears off.
- Refined Sugars: Along with incorporating whole foods into your diet, you should try to limit certain foods that can exacerbate lymphedema symptoms, including added sugars. You can start limiting added sugars by swapping out sodas for flavored water or eating fruit instead of candy for dessert.
- Unhealthy Fats and Oils: Swap out processed butter and refined vegetable oils for healthier alternatives.
Additional Tips for Managing Lymphedema Symptoms
In addition to following a healthy diet, you can do other things to keep lymphedema symptoms to a minimum.
- Compression therapy: Compression therapy applies pressure from the outside, which can help filter fluid through the lymphatic system, helping to reduce lymphedema symptoms. There is also a variety of compression garments that may help between treatments. These garments provide pressure to prevent the buildup of lymphatic fluid in the affected area.
- Proper skin care: Keeping your skin clean is key for managing lymphedema. Practice good skin hygiene and keep a close watch on your arm and leg skin so you can spot any changes or breaks in the skin early. If you have a cut or scrape, take care of it quickly.
- Avoid extreme heat or cold: Try not to expose the affected area or swollen arm or leg to extreme temperatures.
- Elevate your limb: Try to elevate the affected arm or leg above the level of your heart whenever possible.
Holistic Approach to Lymphatic Health
While these foods can certainly help support your lymphatic system, a holistic approach to lymphatic health is key. A comprehensive lymphedema treatment program will provide you with all the tools and techniques you need to manage your lymphedema symptoms.