We now know that our body has 400-800 lymph nodes that filter to remove toxins, waste and pathogens from our system. Aside from the lumps we may feel in our groin and under our armpits, researchers have also discovered that our brain has its own lymph system which is involved in immune regulation and brain homeostasis, which in turn regulates the balance between food intake/energy expenditure.
A healthy lymphatic system defends our body against infections. It assists in transporting fat and removing excess fluid. And when its flow is impeded, it can result in a buildup of waste - which in turn contributes to everything from cellulite to heavy legs; critically it can impact our hormones too.
Below, Kate shares a few additional reflections on how we can show our lymph more love…
Rebekah:
Much of Legology's innovation focuses on the lymph. Can you talk to me about what it is and its role in our body?
Kate:
The lymph is our body’s unsung hero – truly! Most of us know what our circulation is and that it basically keeps us alive. Not so many know that alongside it we have a network of vessels called the lymph, which runs all around the body just under the skin and is tasked with mopping up waste – bacteria, viruses, excess fluid – and transporting it to many hundreds of lymph nodes to be metabolised and eliminated.
It’s a beautiful piece of natural engineering and it’s integral to our overall wellbeing, not to mention our shape, but there is frailty in its design: unlike your circulation which has your heart to pump it around the body, your lymph only moves when you do. What that means is if you spend a lot of time sitting or standing still it slows down and underperforms – it doesn’t remove the waste so efficiently. That’s one reason you can feel bloated, a bit puffy at times (ankles, knees) and it’s one of the main causes of cellulite because the retained fluid gets trapped in tissues and between fat cells, pushing them out of alignment and causing the dimpling effect so many of us are familiar with on the surface of thighs and upper arms.
Rebekah:
Why do we need to give the lymph greater attention in menopause?
Kate:
For women in mid-life, both oestrogen and progesterone changes have important effects on both body fluid regulation and cardiovascular and lymph function. This is why many of us end up with tired, swollen legs and ankles, tightness in our breasts and bloated tummies. Lowering oestrogen impacts the performance of our liver and kidneys which can cause some inevitable sodium retention. And while much attention is paid to oestrogen changes as we move through menopause, the role that progesterone plays in fluid retention and fluid balance is as important.
There’s another issue too – lymph ages just like the rest of our body does, a phenomenon known as ‘vascular stiffness’. That puts more pressure on a body with or without a tendency to retain fluid – you’ll notice it in the way your lower legs feel puffy after standing or sitting for a long time, especially on a long haul flight, as the flow of both blood and lymph to lower extremities isn’t as efficient. There are some great ways to support your lymph at this time in life though:
- Increased plant sources of nitric oxide, like beetroot and celery (juice them!), in your diet may help with vessel contraction.
- Breathing .. so important because it improves tissue oxygenation and stimulates lymph flow. Lymph works closely with the nervous system so even a stressful day can affect lymphatic drainage.
- Drink water – it supports your lymph by diluting it, really helps it with the load.
- And move! Try to keep mobile – especially in the morning, to keep the lymph flowing.
Rebekah:
Our skin's collagen, texture and elasticity are all influenced by hormone changes in our body. What are your tips for supporting our legs in midlife?
Kate:
Well, helping your lymph is a big step at this time in life because so much rests on it – how positive we feel, how light (by which I don’t necessarily mean lean – just not heavy and bloated), the shape of our legs (and body), the strength of our immunity
Interestingly, the lymph ages just as skin does. Studies have revealed that lymph vessels lose around 20% of their contraction strength with age (as do our blood vessels) and the vessel walls get thinner too, like skin.
There’s a 70% decrease in contraction frequency for lymph walls too, which is significant, and increasing loss of lymphatic muscle cells which are linked to oxidative stress (inflammation). Lots of pointers for looking after your lymph as outlined above, because doing this will benefit your wellbeing. Where legs go, lymph slow-down tends to manifest here because of gravity. So anything you can do to help the flow is a good thing:
- Lying flat with your feet up at right angles against the wall, swimming (excellent for lymph flow), applying product – gently!
- Just massaging cream into your legs in an upwards direction daily will really help to keep things moving. I formulated Air-Lite Daily Lift For Legs, my deep drainage leg cream, especially to do this job.
- Body brush! So important because it’s the best way to keep the lymph ticking over. But do it gently and swiftly, in long strokes. It shouldn’t take more than a couple of minutes. If you’re spending longer than that, and using the brush like a massage tool, you’re doing it wrong. In fact, you could damage your lymph . Don’t ever use a fascia stick for this reason – you can damage your lymph beyond repair, it’s way too tough.
Rebekah:
In midlife many of us push ourselves to the bottom of the priority list. What symptoms troubled you most and what interventions or lifestyle tweaks made the biggest impact on your menopause journey?
Kate:
Personally my greatest issues were brain fog, memory loss and anxiety. I couldn’t string a cohesive sentence together let alone think straight. This was bewildering and frightening.
A really bleak time. HRT with testosterone restored things well for me. In my life I help myself by walking a lot with my dog, I started doing barre core workouts again which I’d lapsed at for years, and I try hard to pace myself with work. I haven’t drunk wine or champagne for many years, I tend to stick to spirits if I’m socialising. I drink a lot of water (I learned the benefits of this way too late in life), and I body brush every morning, after a bath, over an application of my Cellu-Lite oil. It’s a ritual. It makes me feel like the me I was 10 years ago. I like that.
Rebekah:
How has this influenced the product range and philosophy at Legology?
Kate:
Hugely – Legology is all about the lymph, all about it! When I developed the first product I knew a deep drainage action was important to its formula – I understood the significance of the lymph to body shape, learning about that through body work massage, but I didn’t fully grasp the impact the lymph has on our wellbeing, and immunity.
The more the brand has evolved and the more I’ve learned about the importance of the lymph the happier I am that I kept the formulas focused on supporting it. It’s exciting to hear more people talk about the lymph now and hopefully that’s down to Legology in some small part.
Thank you Kate. For your reflections on midlife and for championing the lymph. Thank you too for making MPowder Meno-Boost a fundamental part of your daily midlife toolkit from the very start - and for being so generous in your support for all we do.
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