14 ways to detox, improve lymphatic health and reduce inflammation:
- Remove processed foods, dairy, gluten, and sugar, all of which have been found to increase inflammation.
- Consume essential omega-3 fatty acids in the proper proportion with omega-6 fatty acids (1:1). Omega-3 fats (ALA, DHA, and EPA) are considered anti-inflammatory and included in foods like flaxseeds, chia seeds, walnuts, wild-caught fish (mackerel, salmon, herring), oysters, and cod liver oil. Omega-6 fatty acids are considered pro-inflammatory. Remember that some inflammation helps deal with injury and healing, so this is where balance becomes important. Omega-6 fats are overabundant in a processed food diet full of processed vegetable fats (refined oils) and factory-farmed meats (animals not eating their native diet and not out on grass or pasture).
- Aim for a 1:1 ratio of omega-3 to omega-6 fatty acids for optimal health. You can do this by avoiding processed foods and all processed (refined) seed and vegetable oils, then focusing instead on unrefined, low omega-6 fats like raw butter, extra virgin coconut oil, palm oil, and extra virgin olive oil.
- Plenty of vegetables, especially dark green, leafy vegetables, like Romaine lettuce, red leaf lettuce, collards, kale, broccoli, bok choy, spinach, and Swiss chard. Listen to your body and consider the season for whether to consume your vegetables raw or cooked.
- Include bone broth. Full of collagen, vitamins, minerals, and fatty acids, bone broth is like medicine for people with connective tissue disorders. Studies have shown that bone broth supports weight loss, immunity, gut health and reduces inflammation.
- Organic grass-fed meats or pasture-fed poultry, game, and eggs. Factory farmed animal protein is too high in omega-6 fats and often full of hormones, antibiotics, and other anti-nutrients contributing to inflammation.
- Dry Skin Brushing– dry skin brushing is a detoxification process that involves exfoliating the skin before bathing. Doing this removes dead layers of skin and supports lymphatic health. You can use a natural bristle brush or a raw silk glove.
- Manual Lymph Drainage (MLD)– Linda-Anne recommends looking for a CLT- Certified manual lymph drainage therapist for this light, pumping massage that stimulates the flow of lymph around blocked areas to healthy vessels, where it can drain into the venous system. MLD may reduce pain, swelling, and bruising from stagnant lymph. It’s been found to help with cellulite, lipedema, Dercum’s disease, and other issues that slow lymph movement.
- Exercise– including swimming, yoga, walking, and rebounding on a mini-trampoline. If you are concerned about fatigue or hypermobile joints, you can rebound on a mini trampoline while holding the bar. Even holding the bar while gently moving your legs can help.
- Whole Body Vibration– these machines offer gentle vibration for lymph flow and you can do light exercises on them.
- Deep Breathing– Deep belly breaths help your lymph flow. Many people today are breathing shallowly, which is a sign of stress. Focusing on deep breathing during the day can make a big difference in your wellbeing and relieve stress.
- Supplements– Some examples are diosmin, butcher’s broom, and horse chestnut, and l-arginine.
- Minerals– Adding ionic minerals to your water daily can be very helpful for lymphatic flow, immunity, and gut health. People with connective tissue disorders tend to need more minerals than the average person.
- Essential oils for detox – grapefruit, juniper, black pepper, and lemon essential oils.
Linda Anne Kahn HHP CLT-LANA CCN CIDESCO Clinical Aromatherapist, Certified Health Coach, Nutritionist, Lymphatic Therapist, President- Beauty Kliniek Aromatherapy Day Spa and Lymphatic Therapy Services. www.lymphatictherapyservices.com www.beautykliniek.com 858-457-0191