A puffy face, swollen legs, and bags under the eyes are just some signs that your lymphatic system may need a little extra love. Lymphatic drainage is discussed widely across media and wellness spaces with a particular emphasis on physical appearance. Most individuals will know of the lymphatic system due to having swollen lymph nodes during times of illness or injury, and still others, sadly suffer from more serious diseases of the lymphatic system such as lymphedema. Whoever and wherever you are it is impossible to not be intimately acquainted with the lymphatic system.
This intricate and well groomed system of the body executes a variety of functions for human physiology, and at times could use a little extra TLC and attention to enhance its performance. The lymphatic system is responsible for maintaining the fluid balance in the body, which is why so many chasing the beauty dream are well aware of the need to tend to this particular system. Furthermore, the lymphatic system plays a crucial role for immunity, as well as for metabolism.
As attention is drawn to this phenomenal aspect of the human body known as the lymphatic system many individuals are considering what they can do from home to help maximize its capacity. Saunas can play an important role in enhancing the overall function of the lymphatic system in several ways. Traditional saunas provide a strong cardiovascular recruitment to increase circulation, and induce anti-inflammatory factors that will help to support the lymphatic system. Infrared saunas promote mitochondrial health and lymphatic drainage to improve overall function of the lymphatic system. In addition, research has been done to examine how infrared light may affect those living with Lymphedema and the results are quite promising.
Whether you would like to support your lymphatic system for cosmetic reasons or for your health, find out how you can summon the power of the sauna to help you journey on your path to optimal lymphatic health.
What is the Lymphatic System?
The sometimes underrated lymphatic system is actually crucial for human survival and performs many functions in the body. It may go unnoticed when it is working well, and is only really observed by most people during a common cold when the lymph nodes are swollen and the doctor feels under the creases of the jaw line. Still others may notice unusual swelling in certain parts of the body and blame the lymphatic system for not performing up to par.
According to a publication performed by the National Library of Medicine entitled ‘Physiology, Lymphatic System’ (1) the lymphatic system has three primary functions.
“There are three primary functions of the lymphatic system: first is the maintenance of fluid balance, second is the facilitation of the absorption of dietary fats from the gastrointestinal tract to the bloodstream for metabolism or storage, and third is the enhancement and facilitation of the immune system.” (1)
The lymphatic system plays a critical role in the immune system by providing transportation of essential biological products from one region of the body to the lymph nodes. The authors of the above mentioned paper write this about the lymphatic systems’s involvement with the immune system.
“The lymphatics allow for the immune system to function properly as it carries antigens to lymph nodes, and also carries immune cells, such as macrophages to sites of infection to begin the immune process.” (1)
Lymphatic tissues are in nearly every organ of the body including the brain, eyes, skin, and internal organs. This means that having a healthy lymphatic system will positively impact virtually all portions of health and vitality. Even if you are not suffering from a lymphatic illness, it is still important to find ways to support the lymphatic system for vitality and longevity.
How the Heat of a Sauna Can Support the Lymphatic System: Traditional Saunas, Steam Rooms, and Infrared Saunas at a High Heat
- Improve Circulation
- Lymphatic Drainage Simulation: Reduce Swelling
- Increase Heat Shock Proteins
- Augment T-Cell Presence
- Induce Aerobic Workout
The high heat of a traditional, infrared, or steam room may positively affect many areas of lymphatic health both directly and indirectly. The thermoregulatory system is engaged the moment heat stress is applied in a sauna and this in turn sparks a cascade of biochemical reactions. Among many of these autonomic reactions to the high heat of a sauna is the production of heat shock proteins, the enlistment of the cardiovascular system to begin the cooling process known as sweating, and the many biological changes that occur as a result of these processes.
Cardiovascular Engagement: Improved Circulation From an Aerobic Workout
It does not take long in a sauna set to a high heat to begin to engage the cardiovascular system. Humans are unique in their ability to self regulate temperature internally, and all of this depends on summoning the power of sweat. In order to begin to sweat the cardiovascular system engages, which causes blood to begin to pump through the heart at a faster rate and eventually throughout the entire body.
Since the lymphatic system is a circulation based system, the improvement to circulation that results from time spent in the sauna positively affects the lymphatic system almost immediately. Aerobic exercise can also help to improve circulation, but not everyone is able to go for a swim, jog, or bike ride. The additional support of the sauna to engage the cardiovascular system dramatically increases circulation to support the entire lymphatic system whether you are able bodied, or not!
Decreased Inflammation: Anti-Inflammatory Cytokines
The lymphatic system is responsible for maintaining fluid balance in the body, and if it is under performing in this area it is possible to help support this system by increasing anti-inflammatory cytokines. Swelling in its essence is inflammation as it is retained fluid that causes swelling in the body.
Saunas are known to improve chronic inflammation, by inducing dose appropriate heat stress onto the body. When the body undergoes this hormetic effect several reactions occur to reduce inflammation in clinically significant ways. Exposure to high heat causes anti-inflammatory cytokines to be released and this reduces C-reactive protein, which is a biomarker for chronic inflammation. (2)
According to a paper published by the National Library of Medicine entitled: ‘The Cardiometabolic Health Benefits of Sauna Exposure in Individuals with High-Stress Occupations. A Mechanistic Review’ (2) the use of a sauna is a strong causation for reduced inflammation.
“L-10 is an important cytokine in the healing process, as it ameliorates the inflammation cascade and inhibits several pro-inflammatory cytokines such as tumor necrosis factor-alpha and C-reactive protein (CRP). CRP is considered one of the strongest independent markers of systemic inflammation, and an elevation in CRP plasma levels correlates strongly with the risk of future adverse cardiovascular events.” (2)
By relying on the use of a sauna to reduce inflammation it takes significant pressure off of the lymphatic system. If the lymphatic system is assisted with its fluid balance maintenance roles by the biochemical response elicited through heat stress in a sauna, then more energy can be put toward other roles that this intrinsic system plays.
In addition to assisting the lymphatic system with improved circulation, inflammation reduction, high heat exposure can also help with the immune system aspects of the lymphatic system by releasing heat shock proteins and augmenting T-Cell availability.
Improved Heat Shock Protein Production & Augmented T-Cell Presence
It is clear by the name, that heat shock proteins (HSPs) are in fact produced at higher rates with exposure to heat (and sometimes cold). What is not clear by their name is that they are not proteins at all, but rather work in conjunction with proteins to ensure their safe arrival throughout the intracellular space. Many refer to HSPs as ‘protein chaperones’ for this reason.
Due to the prevalence of the presence of the lymphatic system throughout the body and its need to travel from the tips of the toes to the top of the head it is important that the intracellular and extracellular space be clean and clear! Moreover, the presence of specific HSPs are a prerequisite for the production of T-Cells within the bone marrow. (3)
A paper published by the National Library of Medicine entitled ‘Heat Shock Proteins and Regulatory T Cells’ (3) delineates in detail the importance of the role of HSPs for the immune system and thus the lymphatic system when its authors write this.
“The immune system is an intricate network of cells and proteins, and bidirectional communication between different components of the immune system is necessary for optimal homeostasis. HSPs are implicated in both the adaptive and innate immune systems.” (3)
In addition to this the authors write about the importance of the presence of HSPs, which are most dramatically increased by exposure to strong fluctuations in temperature, for the cultivation of T-cells.
“HSPs increase the effectiveness of cross-presentation between antigens and APCs in the extracellular milieu, perpetrating in the presentation of peptides to major histocompatibility complex class one (MHCI) or MHCII molecules on T cells. CD91, an HSP receptor, is a requisite for this process and increases T-cell-mediated responses related to T helper (Th)1, Th2, and Tregs.” (3)
High heat saunas are an integral aspect of lymphatic system maintenance for these primary reasons.
- Improved circulation for a circulatory based lymphatic mechanism.
- Reduced inflammation to help support the lymphatic system in the maintenance of proper fluid balance.
- A well supported innate and adaptive immune system with the increase of Heat Shock Proteins attained through high heat saunas.
To invoke these positive biological changes it is important to sauna regularly, which means at least 4-7 times a week to adequately support the lymphatic system.
Find out how red and infrared light also play a pivotal role in the health of the lymphatic system.
Infrared Light Plays a Critical Role in Lymphatic Health: Lymphatic Drainage and Dementia Prevention
- Lymphatic Drainage in the Prevention of Brain Degenerative Diseases
- Oxygenation of the Blood Stream
- Mitochondrial Health: Improved ATP Production
- Wound Healing
- Cellular Health
- Lymphedema
Improvements in lymphatic health can come from both the heat of a sauna, and also from the health benefits derived from infrared light. More specifically, the combination of near infrared light married to red light as seen in the phototherapy technique known as photobiomodulation.
Photobiomodulation (PBM) is a therapy that combines the light frequencies of infrared light ranging from 800-1200 nanometers with visible red light ranging at around 600-800 nanometers. This may vary somewhat depending upon the device or full spectrum infrared sauna that you are using. For the most part, photobiomodulation therapy includes the frequencies of 620 nanometers to 1000 nanometers of long wavelength light.
This style of phototherapy is effective because in the membrane of each cell that surrounds the organelle known as the mitochondria are photoreceptors that are sensitive to the deeply penetrative rays of infrared light. Once absorbed, these light frequencies are transmuted by the mitochondria into usable energy for cells in the form of ATP.
Using either a full spectrum infrared sauna that includes red light, or using a red light tower style device that also includes infrared light are ways to access this phototherapy synthetically. You can also receive significant amounts of infrared light in the morning and in the evenings by simply going outside as these light frequencies are already present in the sun’s radiance.
Photobiomodulation is particularly important for lymphatic health because of its ability to induce lymphatic drainage. For many this drainage is done for pure cosmetic purposes to reduce the puffiness in the face, for example. In reality lymphatic drainage may be critical in the prevention of Alzheimer’s disease and other forms of dementia.
Photobiomodulation to Induce Lymphatic Drainage as a Preventative Protocol For Dementia
A study was published in 2020 that explored the relationship between lymphatic drainage and the development of dementia, and specifically Alzheimer’s disease in non-human mammals. The study evaluated the effectiveness of using photobiomodulation for lymphatic drainage to reduce the risk of Alzheimer’s in small mammals. The results were clinically significant and indicate that given how non-invasive red light therapy is, and given the fact that there are no known side effects, most people ought to be using photobiomodulation therapy regularly to prevent dementia in later years. (4)
The study published by the National Library of Medicine entitled ‘ Photobiomodulation of lymphatic drainage and clearance: perspective strategy for augmentation of meningeal lymphatic functions’ (4) clearly demonstrates the causal effect that photobiomodulation has on effectively executing lymphatic drainage.
The researchers began their investigation with this hypothesis:
“There is a hypothesis that augmentation of the drainage and clearing function of the meningeal lymphatic vessels (MLVs) might be a promising therapeutic target for preventing neurological diseases.” (4)
This study evaluated the effects of photobiomodulation on non-human mammals who were predisposed to the development of Alzheimer’s diseases. The authors write this about their findings.
“These findings open new strategies for the stimulation of MLVs functions and non-pharmacological therapy of brain diseases.” (4)
Given that there is no known cure for most cases of dementia it is remarkable that a therapy as simple and non-invasive as photobiomodulation can so effectively help with lymphatic drainage and potentially reduce the risk of developing dementia!
The researchers conclude their work with these statements.
“In this experimental work on male mice, we clearly demonstrate effects of PBM on lymphatic drainage and clearance. The low dose of PBM relaxes the mesenteric lymphatics with decrease in contraction amplitude and significantly increases clearance of molecules (GNRs) from the brain, partly via MLVs as we showed with clearance of FITC-dextran from the cortex. We believe that PBM-mediated relaxation of lymphatic vessels can be one of mechanisms underlying the increasing permeability of lymphatic endothelium that allows molecules transported by lymphatic vessels and explain PBM stimulation of lymphatic drainage and clearance.” (4)
For anyone looking for ways to reduce the onset of dementia it is likely well worth the short amount of time and effort that it takes to expose oneself to the combination of red and near infrared light either in a full spectrum infrared sauna, via ‘red light’ synthesized device, or by simply going outside in the early morning or in the evening when infrared light can be most easily absorbed.
Lymphatic Drainage For Cosmetic Purposes: Use Red and Near Infrared Light For Best Results
No one particularly wants to wake up with puffy eyes, and a bloated body, but sometimes it happens. If you would like to help your lymphatic system out and reduce the water retention in the face or in other areas of the body then consider using photobiomodulation.
Whether you need to look your best for the camera during a podcast, for a board meeting, a date, or maybe even your wedding day, the data is in. Photobiomodulation is an effective way to reduce the puffiness in the face by engaging lymphatic drainage.
Whether you spend time integrating red and near infrared light into your body to reduce the risk of dementia or simply to look and feel your best, it is an easy tool to boost your lymphatic system!
Lymphedema and Far Infrared Exposure
In the very sad and unfortunate event that someone would be diagnosed with lymphedema. It is important to mention that research suggests exposure to infrared light may help with the reduction of fluid retention in the limbs.
A study published by the National Library of Medicine entitled ‘Efficacy and safety of far infrared radiation in lymphedema treatment: clinical evaluation and laboratory analysis’ (5) found that patients living with lymphedema when exposed to far infrared light (FIR) demonstrated positive changes in their symptoms. Here is what the authors of the study write about the effects and potential use of far infrared light in the treatment of Lymphedema.
“Then, we explore the effectiveness and safety of FIR as a promising treatment modality of lymphedema. A total of 32 patients affected by lymphedema in stage II and III were treated between January 2015 and January 2016 at our department. After therapy, a significant decrease of limb circumference measurements was noted and improvement of quality of life was registered. Laboratory examination showed the treatment can also decrease the deposition of fluid, fat, hyaluronan, and protein, improving the swelling condition. We believe FIR treatment could be considered as both an alternative monotherapy and a useful adjunctive to the conservative or surgical lymphedema procedures. Furthermore, the real and significant biological effects of FIR represent possible future applications in wide range of the medical field.” (5)
In the sad event that an individual is diagnosed with lymphedema, perhaps consider asking your medical provider about the possibility of using far infrared light in the treatment plan.
The Research, the Experts, and the Data All Point Toward the Use of Saunas and Photobiomodulation to Improve Lymphatic Health.
The lymphatic system is an integral part of human survival and may do well to be helped out a little along the way with non-invasive tools and protocols such as sauna and exposure to long wavelength light. The lymphatic system is responsible for immune functions, fluid disposal and maintenance, as well as aspects of metabolism, so any activities that can support the lymphatic system will support the entire body.
Dr Andrew Huberman of Stanford School of Medicine and the Hubermanlab podcast recommends the use of an infrared sauna to improve lymphatic health, if not an infrared sauna then a photobiomodulation device that will elicit positive changes to the lymphatic system. He explains that the deep skin impacts of this range of light frequency can speed up wound healing, increase mitochondrial health, and ultimately improve blood oxygenation to support the lymphatic system. (6)
Infrared light can penetrate into the soft tissues of the body and cause positive changes in mitochondrial function and thereby positively affect every cell of the human body. These positive changes aid in lymphatic drainage for very serious illnesses as well as for cosmetic purposes.
In addition to exposure to photobiomodulation the use of a sauna can help improve lymphatic health in innumerable ways. Improving cardiovascular engagement for better circulation, reduce swelling and inflammation, as well as produce more heat shock proteins to help support the immune system which is intricately woven together with the lymphatic system.
If you use a sauna to support your lymphatic system be sure to maintain excellent hydration and fuel your body with fluid full of electrolytes and other minerals.
The orchestra of biological occurrences in response to the heat of a sauna creates a symphonic melodic effect as it enhances health and vitality in nearly every portion of the physical body, including the lymphatic system.
Sources Cited:
- https://www.ncbi.nlm.nih.gov/books/NBK557833/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7908414/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3612443/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7041454/
- https://pubmed.ncbi.nlm.nih.gov/28127644/
- https://www.hubermanlab.com/episode/improve-lymphatic-system-health-appearance