Lymphatic drainage is back in fashion with new formats, but effects are temporary

If you browse TikTok and Instagram, you will likely find someone shaving, brushing or massaging their skin in search of health or good looks. There are countless testimonials about body shaving to relax stiff limbs, gua sha to outline the jaw, facial massagers to reduce puffiness, dry brushing for “detox”.

These posts have racked up tens of millions of views on TikTok in recent years, with celebrities like Gwyneth Paltrow and Elle Macpherson attesting to their effectiveness.

All these trendy techniques are based on the same concept: promoting the circulation of a colorless fluid called lymph, which transports white blood cells to and from the body’s organs and carries waste from cells and tissues to the lymph nodes, where they are then filtered and returned. to the bloodstream.

The dry brushing motion – in which a stiff-bristled brush is tapped in small circles all over the body – and the pulsations of a facial massager should gently undo any potential blockages in lymphatic flow.

The gua sha, in which a stone or metal is rubbed along the contour of the face; the body scrape, which is a full-body version of the gua sha that uses similar tools; and the jade roller, a rounded stone tool also used on the face, are techniques designed to physically push, or drain, lymph fluid toward the lymph nodes, where it is filtered and then returned to the bloodstream.

The testimonials do not include answers to some key questions: do these practices actually stimulate lymphatic flow? And if so, what results can you actually get?

How the lymphatic system works

In many ways, the lymphatic system is the underrated sibling of the circulatory system, less well-known and less-researched than its counterpart, according to Shan Liao, an associate professor of immunology at the University of Calgary in Alberta, Canada. But it is essential for proper immune function and cellular health.

Lymph naturally accumulates in the body’s tissues and then travels through an intricate network of vessels to the lymph nodes, which act as a filtering system before the fluid returns to the bloodstream, Liao said.

Lymph isn’t pumped like blood — “we don’t have a lymphatic heart,” she said, although the lymph vessels throb a little. They can also harness blood vessels, using their strength to help them move. But lymph flow is mainly activated when we breathe, stretch and move.

When lymph fluid doesn’t move properly through the vessels, it can build up in the body’s tissues, resulting in swelling or lymphedema, according to Liao. This can lead to stiffness or heaviness in the limbs, restriction of movement, and changes in skin thickness or color.

Lymphedema is a problem especially in cancer patients and people who have just had surgery, as the lymph vessels can be blocked by tumors or damaged by radiation therapy or surgical incisions. In addition, about one in 100,000 people have genes that cause them to develop chronic lymphedema in childhood or early adulthood.

Swelling from any type of lymphatic buildup can make an individual more prone to recurrent infections, especially when left untreated, Liao said, since immune cells cannot efficiently travel to their targets.

For most healthy people, sufficient lymph flow will continue whether you take steps to care for it or not. However, generations of alternative medicine practices – from traditional Chinese medicine to naturopathy to Ayurveda – have used lymphatic massage techniques to “restore balance” in the body and boost immune function in healthy people.

While not strictly necessary for most people to maintain health, these methods are a way to tune in to the body’s natural fluctuations, said Melissa Ventimiglia, an assistant professor of family medicine at the College of Osteopathic Medicine at the Institute of Technology of Technology. New York in Old Westbury, New York. They can also have immediate, albeit temporary, effects on the skin’s appearance.

What the experts say

References to lymph in traditional Chinese medicine go back 2,000 years, said Yumi Ridsdale, who practices Chinese medicine in Ontario, Canada.

“The Chinese, of course, didn’t use the word ‘lymphatic’ – it didn’t exist,” but their traditional medicine emphasized the importance of lymphatic circulation, and contemporary practitioners of this medicine often incorporate gua sha, body scraping, and dry brushing. in your treatment.

Academic studies on the effectiveness of these techniques are scarce, and tend to be limited, as they rely on small samples.

Existing research suggests that a related technique called manual lymphatic drainage massage, in which therapists rub and lightly touch certain parts of the body to encourage lymphatic movement and drainage, is effective for reducing swelling in cancer patients.

Other research, while also limited, suggests that gua sha and facial massage can increase blood circulation and the delivery of oxygen to the skin, which is necessary for cell renewal.

Massaging the lymphatic system can help stimulate flow and prevent a feeling of “body congestion,” explained Ventimiglia — especially upon waking up or after long periods of sitting.

You may also notice immediate changes to your skin and face — a reduction in puffiness or a more sculpted look — with gua sha or similar techniques, Ridsdale taught, although these effects only last a few hours at most.

The keys to keeping your lymphatic health in balance are the same as those that apply to your health in general: moving your body, eating healthy, breathing deeply. Regarding lymphatic drainage and all the related massage tools and techniques, use them if you like, advised Ventimiglia.

Do it yourself

You can massage your face and body with just your fingertips or palms, or with rollers, scrapers, or dry brushes. The best rule of thumb for the body is to start at your fingertips and work your way toward your core. When dry brushing, make small circular motions on all limbs and abdomen.

When massaging your face, go from the middle up and out. Some people run their knuckles across their jaw or cheekbones, others recommend running the heels of their hands along the sides of their mouths and toward their temples (imagine that the hand moves like a worm toward the ears).

Because lymph vessels have one-way valves, the entire network can only circulate in one direction, explained Ventimiglia, so you should massage in the same direction as the existing lymph flow. Massaging against the natural flow isn’t necessarily harmful, she says, but it doesn’t help either.

“If you’re not sure which direction to massage, you can easily learn about lymph maps from YouTube or books, it’s not that difficult,” Ridsdale assured. Even Martha Stewart’s website has a guide. “But keep in mind that more is not better,” she added. Ten to 20 minutes in any area is more than enough to get things flowing.

There are also some large lymph nodes that you can help drain by applying a little pressure, according to Ridsdale: in the armpits, above the collarbones, in the groin, and in the space under the ear and behind the jaw. Helping the lymphatic system is a way of thinking about how the body is feeling at any given time, she said, adding that in her opinion, “everyone should do this.”