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Lymph: The missing link in a liver detox Thinking about doing a detox cleanse or reducing your chemical exposure? If you've been following along with our Common Household Chemicals to Avoid series, you know how easy it can be to start removing harmful synthetic chemicals from your home. Many people get discouraged when they go on a fast or start removing toxins from their lives because they feel sick or feel tired and don’t know why. Why would that happen? One reason may be that the lymphatic system is backed up and not able to keep up with the synthetic chemicals the body is trying to unload. How does the lymphatic system work? A peak functioning lymphatic system is key to health and vitality, but this critically important part of the body is one that most people don’t appreciate or know much about. Your lymphatic system is your body’s built-in sanitation center, the plumbing that carries away and filters out poisonous waste products from every cell, tissue and organ. It absorbs fats and fat-soluble vitamins from the digestive tract and delivers them to the cells of the body. It is also an essential part of the immune system that maintains fluid levels, fights infection and produces disease fighting white blood cells. Twice as extensive as the arterial blood supply system which brings oxygen and nutrients to the cells, the lymph is the take away garbage collector and is the largest circulatory system in the body. But, the lymphatic system needs your help to move the fluid through the body because it doesn’t have an automatic pump like the heart, which moves the blood in the circulatory system.1 The lymph system is made up of: Lymphatic vessels - a system of vessels distributed all over the body, gathering clear lymphatic fluid, which surrounds the cells. Lymphatic fluid collects and takes metabolic cellular waste, dead cells, and toxins towards the subclavian veins at the base of the neck to be eventually eliminated through sweat, urine, and through the bowels. Lymphocytes - the primary cells of the lymphatic system. There are two major classes of lymphocytes: T cells and B cells. The T cells mature in the thymus, kill invaders, destroy abnormal cells and direct the actions of other lymphocytes. The B cells mature in the bone marrow and produce antibodies that combine with antigens of foreign cells, labeling those cells for destruction. Lymph nodes - filtering stations where lymphocytes along with macrophages (another type of white blood cell) engulf and destroy bacteria and other foreign substances in the lymphatic fluid.2 Tonsils, Adenoids, Appendix, and Peyer's patches - small masses of lymphatic tissue that prevent infection in areas where bacteria is abundant. Thymus - a small gland under your breastbone that helps produce white blood cells. Spleen - the organ connected with lymph system that produces lymphocytes. Bone marrow - where lymphocytes (a type of white blood cell) are born. Signs your lymphatic system is backed up Lymphatic congestion is a major factor leading to inflammation and disease. If the lymph is not flowing well, the cells are poisoned from their own waste and the lymph fluid becomes a toxic cesspool, resulting in fatigue, swelling, infection, inflammation, disease, and more symptoms (see below). A combination of a sedentary lifestyle, poor diet, and a toxic environment all contribute to this backup. Rapid improvements in the quality of the cells and blood occur once easy lifestyle changes are made so that the lymphatic system is activated and working efficiently. Headaches Brain fog Swollen lymph nodes or tonsils Lack of energy Recurrent sore throats Morning mucous Mucous drainage (especially after dairy or flour) Fluid backup in the ear (especially in children) Ear popping and ringing Reduced ability to fight infection (frequent cold or flu) Constipation or slugging bowel function Inability to lose weight Soreness or stiffness in the morning Bloating, swelling, or heaviness in extremities Arms or hands fall asleep while sleeping Pain, pressure, or stiffness along your spine and shoulders Sore breast or breast swelling with your menstrual cycle Itchy skin Acne, dry skin or other skin issues What backs up the lymph? Lack of Movement: Proper lymphatic flow requires deep breathing and body movement - the contraction of skeletal muscles force tiny one- way valves of the lymph system to open and close and push the fluid to the subclavian veins. Dehydration: Being dehydrated can contribute to poor lymphatic drainage and cause lymphatic stagnation. Stress: The waste products of stress-fighting hormones are acidic and an acidic body leads to lymph congestion. Chronic Digestive Imbalance: Chronic constipation or diarrhea due to damaged intestinal villi promotes lymph congestion. Processed Foods: An unhealthy diet, particularly one containing processed foods and bad fats, will lead to a sluggish lymphatic system. Synthetic Chemical Exposures: When your body is exposed to synthetic chemicals in skin and body care products, cleaning products or pesticides, it may be unable to unload or detoxify immediately. How to detox the lymphatic system An active lymphatic system will help to reduce your toxic body burden, increase circulation, and revitalize your health. Here are many options that will get your lymphatic system moving and pumping out toxins. You’ll find that some of these tips are fun to put into action, many of them are inexpensive or free, and most involve minimal time and effort. Pick three or four suggestions that work for you and put them into practice for 10 days – experience the difference it makes in your energy and wellbeing. 1. Take a few minutes for deep breathing Fact: Although the lymphatic system has no pump like the heart in the circulatory system, the movement from the act of breathing, that we do 24/7, is a lymphatic pump in itself and can help direct lymph through the chest. Proper breathing is the most important facilitator of lymphatic function. Constant shallow breathing leads to lymphatic congestion. Tip: Augment the circulation of lymph through deep diaphragmatic breathing. Here's how: Breathe in slowly through your nose, deeply pushing the stomach out. Slowly let your breath go out through your mouth. Deep, slow diaphragmatic breathing for even just 5-10 repetitions (or up to 10 minutes a day) will oxygenate the blood, circulate the lymph especially around the liver, and provide many other benefits. If possible, do this exercise outdoors in fresh air. Video demonstration: Diaphragmatic Breathing. 2. Hydrate daily with water Fact: Dehydration is a common cause of lymph congestion. Lymph becomes thicker and less mobile when you are dehydrated, but flows well when hydrated. Water, and truly only pure water, can adequately rehydrate the body. Tip: The best lymph-moving rehydration technique is to sip hot, purified water every 15 minutes throughout the day. Keep a thermos of hot water nearby to make it easy. Don’t overcompensate - we are not promoting overdrinking. Use urine color to help determine hydration level - if your urine is clear, you are drinking too much water. Helpful chart: Dehydrated Urine Colors. 3. Dry brush your skin Fact: Dry skin brushing promotes lymphatic drainage of toxic waste, which results in many other benefits such as improved immunity, refreshed skin, and reduction of cellulite.3 Tip: Start a habit of dry skin brushing a few minutes before your shower or bath using an inexpensive natural bristle brush. You can find these in many retail shops, health stores, and online. Hard pressure is not necessary - the lymphatic system is close to the surface of the skin and it only takes a light pressure to release congestion. MindBodyGreen has a helpful step by step guide to dry skin brushing. Green Smoothie Girl has made a downloadable pdf (and video) showing two different brushing methods. 4. Alternate hot and cold in your shower Fact: Lymphatic vessels contract when exposed to cold, and dilate in response to heat. A hot and cold shower is a type of hydrotherapy that uses the properties of water temperature and pressure to move stagnant lymphatic fluid, increase circulation, boost immune function and metabolism. Tip: After dry skin brushing, super charge your morning shower experience by alternating hot and cold water for between 90 seconds and several minutes.4 Be sure to always end on cold water. Note: Avoid this if you are pregnant, or if you have a heart or blood pressure condition. 5. Move around whenever you can Fact: The lymphatic system depends largely on large muscle activity in the body for its circulation. Stagnation from sitting all day is a major problem. People who sit at their computers without taking breaks develop a sluggish lymph system because they do not move. Tip: Get up to clean up! The good news is any exercise helps - move around for a minute or two every 15 – 20 minutes, do knee bends, go for a walk during lunch, stretch throughout the day and develop a regular exercise routine. Gentle exercise like walking, stretching, rebounding (see below), and swimming are great for moving the lymph. 6. Go for a walk Fact: One of the best ways to activate lymphatic flow is to take a brisk walk. Walking is a weight-bearing activity that creates gravitational pulls on the lymphatic system each time you take a step. Tip: Plan to take a 15-30 minute brisk walk each day. Swing your arms and power walk for the best results. If you are not up to that, even a leisurely walk will be helpful.5 7. Jump on a rebounder Fact: The use of a small trampoline - a “rebounder” - is one of the most efficient ways to reduce lymphatic congestion, stimulate lymph flow, and exercise every cell in the body. Gentle up and down bouncing turbo charges lymph function. The gravitational pull caused by the bouncing causes the one-way lymphatic valves to open and close, moving the lymph.6 Tip: To get the most benefit out of rebounding, start with The Health Bounce - gently bouncing up and down without your feet leaving the mat. This is a very low impact exercise and very effective at moving your lymphatic system - just two minutes clears the lymph. Build up intensity slowly as rebounding can release too many toxins if you jump in too fast. 8. Bounce on an exercise ball Fact: If you don’t have a rebounder, you can utilize the same gravitational pull principle as the rebounder by using an inexpensive exercise ball or yoga ball. Tip: Always start with a short bouncing time and simple, gentle movements. Even small movements for short periods of time can be very effective in moving the lymph. Build up the intensity of the exercise slowly. Video demonstration: Rebounding to Activate the Lymphatic System. 9. Stretch or practice yoga daily Fact: Stretching and yoga poses are especially effective for moving lymph. Tip: Holding stretches combined with conscious deep breathing can help direct lymph through the deep channels of the chest. 10. Get a lymph massage Fact: Lymphatic massage reduces swelling, helps detoxify the body, and helps speed regeneration of tissues and cells. You can go for a whole body massage or focus on targeted areas. For example, backed up lymphatic fluid in the head can contribute to head congestion, stuffiness, feeling of pressure in the head or ears, sinus congestion, vertigo, dizziness, even insomnia.7 A simple self-massage can be used to bring that fluid down from the head. This is a great technique for cold and allergies season. Tip: Schedule a lymphatic massage with a professional lymphatic massage therapist or do your own self massage. Video demonstration: Lymphatic Drainage for the Legs. Try a head massage before bed to improve sleep or in the morning to reduce facial puffiness. Video demonstration: Self Lymphatic Draining Massage. 11. Far infrared sauna Fact: Far infrared saunas provide a gentle, side-effect-free, effective mechanism for detoxification. Their waves penetrate deep into the human body, elevating the body's surface temperature, activating circulation, sweating and excretion of toxins from the lymph and blood through the skin. The heat also increases your heart rate and encourages deeper breathing, which boosts the drainage process even further. Tip: If you have access to an infrared sauna, take advantage of this effective lymphatic activator. Practice conscious deep breathing during your sauna to supercharge lymphatic drainage. Take a break every 15 minutes to shower in cold water for 30 seconds to promote even more circulation and stimulation of the lymph. 12. Wear natural fibers & loose, comfortable clothing Fact: The chemicals in synthetic clothing (made from petrochemicals) are absorbed through the skin, taken up by the lymphatic system and added to the body’s burden of toxins. Tight-fitting clothes can also contribute to a myriad of problems, including restricted lymph flow. Tip: Wear comfortable clothes made from natural fibers such as cotton, silk, flax/linen, wool, or other natural fibers.8 13. Consider your bras and underwear Fact: The breast, arm and upper chest area are drained by a large cluster of lymph nodes found in the armpit. Underwire bras or any bra that leaves red marks or indentations from being too tight interferes with lymphatic circulation and may contribute to swollen lymph nodes, fibrocystic breast tissue and breast cancer.9 For men, tight pants and briefs restrict the flow of lymphatic fluid in the testicles causing toxic buildup, which can lead to infertility and greater chance of developing cancer.10 Tip: Avoid underwire bras (particularly with metal underwires) or any tight-fitting bra that is constricting. Buy natural fiber bras and go bra-free when possible. As a general rule, choose loose-fitting pants and underwear made of natural fibers. 14. Cosmetics and skin care products Fact: Your skin is the largest organ of elimination and absorption—what goes on the skin goes into the body, into the lymph and adds to the trash load. Tip: Avoid products that include synthetic preservatives, fragrances, foaming agents, and other harmful synthetic chemicals. Instead, seek out cosmetics and skin care products that use safe, plant-based or food-grade ingredients, as they will ultimately be absorbed through your skin and processed by your lymph. Related read: How to Avoid Endocrine Disruptors in Your Daily Life 15. Eat Whole Foods, especially healthy fats, fruits & veggies Fact: Consuming processed foods, junk food, fast foods, sugary drinks, unhealthy fats, refined flour and sugar can cause inflammation and create lymphatic system congestion. Tip: Eat more fruits and vegetables, especially green vegetables. Chlorophyll purifies the lymph and blood. Eat healthy organic fats such as nuts and seeds, avocados, olive oil, coconut oil, palm oil, organic ghee and butter. 16. Drink herbal teas that affect the lymph Fact: There are herbal teas that step up lymphatic action such as red clover, astragalus, mullein, goldenseal, fenugreek, ginger, wild indigo root, sarsaparilla, golden seal and olive leaf tea. Tip: Try to incorporate one of these teas or a blend of several of these into your daily routine. Teas are most effective if you drink several cups over the course of the day. If you are pregnant, nursing, or on medication consult an herbalist or a naturopath before drinking these teas. Detox for a Healthy Body and Home Understanding how the lymph works and what to do to mobilize your lymphatic system is priceless information. It can make the difference in smoother detox process, catching or not catching a cold, or having a “flu-free winter”. The exciting news is that keeping the lymph moving doesn’t have to cost money – just move with a few daily exercises, drink plenty of water, and eat healthy food. When the lymph is working, the complexion glows and the body is full of vitality; and if you become ill, you have tools to help regain your health. This is a fundamental part of a conscious preventive health care plan. Maintaining a clean, human-safe home is an essential part of living a healthy lifestyle. Check out Branch Basic's Trial Kit to begin the switch to human-safe cleaning supplies, and learn about the cleaning tools that we recommend to keep your home happy and healthy.

Find out about easy and effective home remedies for arm pain to relieve minor pain with warm/cold compresses, massages, and so on.

DAREBEE, darebee, fitness, workouts, visual workouts, fitness challenges, fitness motivation, exercise tips, fitness guides, fitness community

These workouts and tips will leave your body stronger by healing muscles and joints and easing their pain.

How to sew a sling for a broken arm....not a sewing tutorial I planned to write, but hopefully it helps to make healing more fun and comfortable!

Do you not only want to speed up the healing time of your broken bone but also build it stronger and healthier? I thought I'd share this post with you after devising a diet for my dear little sister, who managed to sustain a badly broken wrist in a horse related incident. See her story here. Freshly plastered, swollen arm She called me desperately wanting to know what would help her recover from a serious break which the Doctor described as looking like 'cornflakes and rice crispies'..... So to rebuild bone, it is helpful to first understand which nutrients are needed to build strong, healthy bones. Vitamin D. We all know the best form of vitamin D comes from the sun. Unfortunately, due to scaremongering in the media, we have been led to believe the sun is dangerous and consequently slather on sun lotion on the rare occasion that the sun decides to make an appearance in good old Blighty. What many people do not realise, is that using sunscreen blocks the ability of the body to make vitamin D, which coincidentally is now proving to be one of the biggest nutritional deficiencies in northern Europe. So my advice? Sit in the sun for at least 20 mins whenever possible but be careful not to burn; that is bad for your health. It is also helpful to up food sources of vitamin D such as oily fish (mackerel, sardines) and egg yolks. Vitamin K2. This largely ignored vitamin appears to actually hold the key to laying down healthy calcium deposits, such as in the bones and teeth, rather than in soft tissues. Read Dr Mercola's great article on vitamins D and K here. Cheese, eggs, butter (grass fed), meat and poultry (especially chicken breast and ground beef) and natto are rich sources of this vitamin. Calcium. No, cow's milk is NOT the best source of calcium. In fact, according to Vivian Goldschmidt MA, consuming pasteurised cow's milk actually results in a net loss of calcium. How does that work? The acidic nature of milk causes calcium to be leached from your bones, as it tries to restore a more alkaline environment. Instead, opt for full fat yoghurt which is much easier to digest, or sheep's/ goat's cheese. Dark green leafy greens such as spinach and kale, sesame seeds, almonds, sardines and beans are a great source of easily absorbed calcium. Think twice about supplementing; studies show calcium supplementation can increase myocardial infarctions by 30%.... Magnesium. This essential mineral is needed to convert vitamin D into the active form in the body so that it can turn on calcium absorption. It also stimulates production of the hormone calcitonin, which helps circulating calcium in the blood or in soft tissues to be taken to the bones. And the best sources of magnesium? Almonds, spinach, pumpkin seeds, avocados, bananas, figs and dark chocolate. Boron. This little known mineral supports the function of other bone friendly minerals such as calcium, magnesium and vitamin D. Founds in almonds, apples (organic, red apples appear to contain higher amounts), dried apricots, avocados and hazelnuts. Phosphorous. One of the most abundant minerals in the body, this plays an important role in bone health. Fish, eggs, dairy products, nuts and legumes and meat, including poultry, are all good sources. Vitamin C. Important for building the bone matrix due to its role in stimulating osteoblasts (bone building cells). So increase vitamin C rich foods such as citrus fruits, bell peppers, dark leafy greens, broccoli, kiwi fruits, strawberries. Silicon. A highly underrated mineral which encourages absorption of calcium and increases bone strength. Richest in cucumber (with the peel!), lettuce, celery, apricots, strawberries, carrots, oats, millet and brown rice. The thing to remember, is that even though your cast may come off after 6 weeks, it takes months for the actual bone re modelling to finish, so you need to think about extra dietary support for a good 6 months. So, in summary, you will need to: Avoid anti-inflammatory medication such as ibuprofen as bone healing is an inflammatory process. Avoid calcium inhibitors such as coffee, soft drinks, refined sugar, alcohol and cigarettes Increase protein to help collagen formation. Try making broths and stews from bones St John's wort can be helpful to prevent nerve damage- 20 ml/ week (1:2 tincture. This should be used under guidance from your healthcare practitioner as it is contraindicated with certain drugs). Nettle leaf (Urtica dioica), horsetail (Equisetum arvense), dandelion leaf (taraxicum officinalis) and alfalfa (Medicago sativa) tea will provide excellent bone building nutrients. Drink 3-4 cups daily Increase dark leafy green veg, fresh fruits, almonds, avocados, celery, cucumbers and pumpkin seeds. Avoid as much as possible, refined white flour, sugar and processed foods. Cut back on phytate rich whole grains which inhibit mineral absorption (unless properly prepared by soaking) Try Symphytum officinale homeopathic remedy to speed up bone repair and Arnica for any bruising. Keep well hydrated. Aim for 2 litres of water per day Himalayan crystal salt contains all 84 elements found in your body, providing you with much needed nutrients. Sprinkle over food or add a small pinch to your water. Add generous amounts of good quality olive oil to your diet. The polyphenols have been shown to increase osteoblast production, speeding up bone recovery. Paul Pitchford, in his fantastic book 'Healing with Whole Foods' suggests the following mineral rich tea formula for "improving teeth, bones, arteries and all connective tissue and for strengthening calcium metabolism in the body: 1 part Horsetail (Equisetum arvense) 1 part Oatstraw (Avena sativa) 1 part Kombu seaweed or Kelp powder 1/3 part Lobelia (Lobelia inflata) Simmer each 1 ounce of formula in 1 pint water for 25 minutes and drink 1/2 cup two or three times a day. At the end of every three weeks, stop using the formula for one week." Note that Lobelia can only be prescribed by a Medical Herbalist, otherwise, it can be omitted from the formula, still with very favourable results. So, providing my sister is compliant, she should hopefully increase her chances of rebuilding her bone quicker and stronger than following her usual diet.... Any more ideas? Who's had some bone-building success through dietary measures? Sources: http://articles.mercola.com/sites/articles/archive/2011/03/26/the-delicate-dance-between-vitamins-d-and-k.aspx http://chriskresser.com/vitamin-k2-the-missing-nutrient http://www.bmj.com/content/341/bmj.c3691 http://saveourbones.com/osteoporosis-milk-myth/ http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=5877628

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Trapped neck and shoulder nerve pain. How I dealt with it, and what I learned along the way. Includes what happens if you wear your clothes too tight! Who knew?

These vegan lentil bread rolls are protein-packed, deeply satisfying and nutritious. They provide an excellent substitute for conventional bread rolls. Whether you're in search of a gluten-free option or seeking to elevate your bread experience, lentil bread rolls are a delicious and worthwhile addition to your menu.

In this article I talk about the herbs to take when you're sick to stop a cold right in it's tracks. These are powerful antiviral herbs!

I remember all too clearly the first time I tried to do a chaturanga in a yoga class...my arms shook and I collapsed straight on to the floor. I was in total awe of all the yogis around me who made it look so easy. Seriously I had noooo strength in my arms to hold this pose.

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Hi everyone! So, if you are a visual learner like me, then you know that learning all of the muscles in the human body can be a daunting task if you don't have visuals to aid in your studying. I spend a lot of time in the cadaver lab and in osteology lab (with skeletal models) to learn all of the di

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While surgery may eventually be the answer to your biceps tendonitis, you can try these gentle exercises in the meantime.

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Weights put extra pressure on this joint and we need to stretch it out to keep it strong and healthy. This workout will strengthen your elbow to keep those weights under your control.