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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 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 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 event ually 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. Chemical Exposures: When your body is exposed to harmful 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. 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 bathe 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. 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, non-toxic home is an essential part of living a healthy lifestyle. Check out Branch Basic's Trial Kit to begin the switch to non-toxic cleaning supplies, and learn about the cleaning tools that we recommend to keep your home happy and healthy.

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You’ve taught them the new song for the month…. now you need to REPEAT aaaaaaaaaaaaaaaaaaaand REPEAT it!!! Children (and adults) learn best with repetition so we thought we’d compile a list of ways to repeat a song without the children hearing, “One more time” and “Play it again” or “From the top”. The best kind of Singing Time when repeating and reviewing a new Primary Song is the one where the kids don’t realize they’re singing the same song over and over again! This is also great for them the repeat the words again and again, learn and melody, and feel/understand the message of the song. So you wanna know the ways to do this for your Primary? We came come up with this list as a resource for you to draw from!!! Alright, here is the list, “from the top” : 1-Play Hot Potato. Pass an object around the Primary room as they sing the song to review. The child that ends up with the object gets to say something they love about Primary. Hot Potato Option 2 – Have the Piano play and children sing and pass the “hot potato”. Arrange for the pianist to stop suddenly during the song at different times. The child who has the potato when the music stops says the next word or line to the song (they can get help from the Primary, if needed). 2-Voice Changer. Let the children pick a different voice to sing the song. For example, have them change their voice to sound like: -Computer Robot (staccato) -Baby Voice (sweet and lispy) -Underwater (plug nose, or move pointer finger up and down in lips) -Grandma Voice (pinch a small piece of your neck and move away and then back toward your neck really fast) -Opera (self-explanatory - use hand actions too!) -Feather Voice (whisper) -Bee Voice (Hum) -Chipmunk Voice (sing high, tighten neck and show teeth) -Ninja Movie Voice (move mouth in between words and pauses) -Giant Voice (sing deep and low) -Cowboy Voice (like a country singer) These voices can be chosen from paper strips on the chalkboard, punch out board, rolling a dice (each number represents a way to sing), spinner wheel, or any of our holiday/seasonal pick-and-choose activity. For our Ultimate list of Different Ways to Sing (over 50 ideas) CLICK HERE. 3-Singing Meters. Most kids love a challenge. They like to see how well they’re doing, so Singing Meters are perfect for that. Singing Meters can control their speed, volume, and overall how well they all are singing. A helium balloon as a meter or Eddie Spaghetti, Billy Bubblegum are great for this. Also our Racecar Singing Meter. 4-Stop/Go, ooooo ahhh, boys sing/girls sing Signs. Hold up a sign that tells the children who or how to sing. Switch them during the song so they have to pay attention. 5-Different Lead Sticks. Bring a variety of leading wands/sticks and display them on the table. Choose a child to pick one and lead the song. Tell the children you will be watching to see who is singing their best, and you will pick another child to pick a wand and lead. 6-Hot N Cold. Choose 2 children. One is the hider and the other is the seeker. Have the seeker go into the hall. Have the seeker hide a small object in the Primary room. Call the seeker back into the room and have the children start singing the song. The closer the seeker is to the object the LOUDER the children should sing. The farther away from the object, the QUIETER. If they find the object before the song is over, KEEP SINGING! My Primary children never get sick of this activity! 7-Silent Singer. One child goes out in the hall. Another child is chosen to be the “Silent Singer” meaning that child “lip sings” the song. Have the child in the hall come back in and all children sing – except for the silent singer who is lip singing. See if the child that was in the hall can guess who the “Silent Singer” is. Finish singing the song even if they guess before it’s over! 8-Rubberband Primary Band. Have some recycled instruments displayed on the table. Pick a child for each instrument. Sing that song as those children with their instrument keep the beat. At the end of the song, have them pass their instrument onto another child. Sing the song until each child has had a turn. Some examples of instruments are, oatmeal tube as a drum, egg carton and stick as a Guiro, 2 paper plates as cymbals, comb (scratch fingers across), spoons back to back (hit knee and hand), tap 2 wood spoon together on the stick part, large and wide rubber band around an open box or Tupperware bowl, etc. You could also use bells, shakers, etc. and to finish the song, have a special helper be the finishing cymbal and clap two chalkboard erasers together!!! 9-Hat Review. Display different hats on the table. Sing the song and whichever class sung the best gets to pick a hat from the table and have their teacher wear it! You could also have different categories such as: The class who is sitting up the straightest and folding arms. The class that is smiling the most. The class that is the loudest. The class that is singing the most enthusiastically. Which class know the song the best without the visual? The class that is overall the best in all categories. 10-Missing Mystery. Send a child in the hall. Pick another child to be the “missing mystery” – meaning they hide behind the chalkboard (or piano) for the song. Call the child back out from the hall and have the children start sing the song. See if the child from the hall can guess who’s missing before the song’s end. If they guess who it is, too soon, keep singing until the end of the song! 11-Headbands. Choose some words that are sung in the song and write them on an index card size paper. Call up a child who is up for a challenge. Put a headband (like a basketball sweatband) around their forehead. Clip the index card with the written word to the band. The child should not be able to see the word. Have the Primary children start singing the song. When the word on the card is to be sung, have them skip over it (don’t sing that word). Have the child with the headband try to guess what word is on their forehead. If they don’t guess it the first time, sing the song again and this time have the children sing that word LOUD and obvious, make sure they sing all the way to the end of the song. 12-Musical Measles. All you need for this one is some small round dot stickers. Be careful the measles are contagious! Original post HERE. 13-Guess the Leader. Have one of the members of the Primary Presidency go out in the hall with a child (or by themselves, depending on the child). Choose another child from the Primary to be the “leader”. The “leader’s” job is the have the other Primary children follow their actions during the song. Have the child in the hall come back in and all start singing. The leader starts doing different actions such as clapping, rolling arms, pat head – all the children follow. Have the child who was in the hall try to guess who the “leader” is before the end of the song. 14-Class action. Each class is assigned a secret word (such as the, am, I, etc.) from the song. As a class, they decide on an action to do or sound to make when this secret word is sung in the song. Examples of actions are, jump up off their chair, clap, dab, meow like a cat, etc. Sing the song until all secret words are figured out for each class. Option 2 – Pick some different words that get repeated a few times in the song such as “I or to”. Tell the children NOT to sing that word but to replace it with an action or sound (examples are above). You can replace a different word every time, or have them build on each other each time to make it a fun challenge! 15-Mindful Singing. First, start by having the kids rub their temples on the head to get their “minds ready.” Next, have the children sing the song - to refresh their minds. Then, have the pianist play the song and tell the children to sing the song in their head (mind). Have the pianist stop suddenly and see if the children can say what the next word or line of the song. Have them raise their hand if they think they know it. Sing the song out loud again all together, then play mindful singing. Make sure to give your pianist a heads up on this singing activity before it starts! 16- Heads or Thumbs. Before you sing the song to review, have the children stand up and either put their hands on their head or give a thumbs up – whichever one they want to choose. Sing the song, after the song is sung, flip a coin. If the coin lands on heads, those with their thumbs up, sit down. If the coin lands on Tails, those touching their head, sit down. Start over with those still standing. ALL children sing. Flip the coin at the end of the song. Repeat and sing until there is one child standing! 17-Switching Seats. Have one child go out in the hall. Have another 2 children from the Primary switch seats. Have the child in the hall come back, primary start singing the song, and before the songs end, see if the child that was in the hall can guess who switched seats! Well, now there you go!!!! You have 17 ways to REPEAT a song in a fun way! We hope this helps you feel empowered to help the Primary children review any song. Keep in mind that not every one of these work for every song. Some songs are longer than others and may not work, or some songs are to be sung more reverent than others. Thanks for visiting our site and be sure to check out our other pick and choose review ideas and following our Instagram, Pinterest and Facebook pages!!! -iheartprimarymusic

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