DRS. OZ AND ROIZEN | Glow with the flow: the power of your lymphatic system

A secret river runs through your body, helping clear out toxins and fighting infection. It's part of the lymphatic system, which is made up of organs, nodes, ducts and vessels that move lymphatic fluid to organs and tissues from your head to your toes. The fluid is made up of white blood cells, especially immune cells called lymphocytes, and chyle, a fluid that's formed in the small intestine during digestion of fatty foods.

We told you the lymphatic system is a well-kept secret -- who ever heard of chyle? That's why it's sometimes called the "Cinderella of medicine." It's greatly underappreciated, despite all the important housecleaning (well, body cleaning) it does.

In his new book, "Lymph & Longevity: The Untapped Secret to Health," Dr. Gerald Lemole, a pioneering lymph researcher and renowned cardiac surgeon, is determined to change that -- so you can optimize your health. (Psst! Dr. Lemole is also Dr. Oz's father-in-law, and we're overjoyed that we can share his important, life-extending insights with you. They build on our recommendations for healthy living and show you just how far-reaching the benefits of smart nutrition, exercise and quality sleep can be for you.)

Glow with the flow. You see, lymphatic fluid is key to keeping you healthy and helping your body prevent cancer, heart disease, brain/cognition problems, gastrointestinal issues and more. The fluid carries important chemical messages through the tube-like lymph system, making sure you can fight off any health-damaging assault, whatever corner of your body it starts in. For example, glial nerve cells in the brain merge with lymph to regulate the fluid's passage in your central nervous system. When it flows, it helps fight dementia.

Partner to the tubes that carry lymph fluid, lymph nodes are soft, small, rounded structures that make immune cells to fight infection and filter lymph fluid, removing remove foreign material such as bacteria and cancer cells. When you get an infection, lymph nodes in neck, under your arms and in your groin can swell, as they make infection-fighting white blood cells.

But when the lymphatic flow becomes sluggish or blocked, because of poor nutrition, lack of activity and chronic inflammation, it becomes a carrier of threats to your health. That's why it is associated with several forms of cancer and why it's so important to take steps to keep it functioning optimally. Then you and your lymph system can glow with the flow.

Move your body, move lymph fluid. Exercises such as yoga and rebounding (jumping) help move the fluid up from your lower body to your chest. Deep breathing, laughter, even moving around your arms, compresses the lymph tubes in your chest. That massages what's called the thoracic duct, making sure precious lymphatic fluid flows to your heart and liver. A massage of the upper body and the feet also increases lymph fluid flow -- and feels so good.

Get quality sleep. Sleep stimulates clearance of toxins from this fluid, and seven hours a night does the trick. Bonus tip: Sleeping on your side increases lymph flow too.

Food for flow. Fruits and vegetables containing polyphenols and flavonoids help dilate and contract lymph vessels, so the river flows more smoothly. Berries, pomegranates, extra-virgin olive oil, flax seed and nuts are loaded with them! Garlic, onions, cloves, cayenne, cinnamon, oregano, basil, curry and turmeric contain vitamins and minerals that help keep your arteries clear and relax your lymph vessels, increasing flow and improving vessel maintenance and repair.

Fibrous vegetables and fruits -- from artichokes and beans to mangoes -- help the lymph absorb fats from intestines. Drinking water until your urine is clear thins the consistency of lymphatic fluid, so it moves more easily.

Hot tips. Saunas get the lymph moving. Even more effective, alternate a sauna or hot shower with a chilly shower or a dip into cold water. Avoid tight clothes, which can constrict lymph flow.

For more information, check out Dr. Lemole's "Longevity Recipes" and "Longevity Secrets" on DoctorOz.com.

Mehmet Oz, M.D. is host of "The Dr. Oz Show," and Mike Roizen, M.D. is Chief Wellness Officer Emeritus at Cleveland Clinic. To live your healthiest, tune into "The Dr. Oz Show" or visit sharecare.com.

(c)2021 Michael Roizen, M.D. and Mehmet Oz, M.D.

King Features Syndicate

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