The Lymphatic System - Overlooked Key to Understanding Balance and Health
- Paulina Hupka
- Feb 3
- 6 min read
How much do you actually know about the Lymphatic System? It is often included when we talk about the Immune System, but it has its unique function and jobs.
It quietly works behind the scenes to keep the body healthy, balanced and thriving. How we live, eat and feel can influence the lymphatic system and over time contribute to illness.
So, let’s dive into the lymphatic system and how understanding it can influence balance and health.
The lymphatic system is a network of vessels that runs throughout your body, similar to veins and arteries in the cardiovascular system. However, instead of carrying blood, these vessels transport lymph – a clear watery fluid that plays a critical role in removing toxins, fighting infections and maintaining fluid balance.
What is Lymph and Where Does it Come From?
Lymph is primarily made of blood plasma that has escaped the cardiovascular system. Here is how it works:
Small capillaries in your cardiovascular system exchange fluids between arteries and veins.
While most of this fluid (about 17 litres) is reabsorbed by the blood vessels, approximately 3 litres of fluid remains behind the tissues.
This leftover fluid is absorbed by porous lymphatic vessels and becomes lymph.
Once inside the lymphatic system, this fluid begins its journey through an intricate network of vessels, making its way to where it’s needed.[1]
Lymph Nodes: Your Body’s Filters
As lymph flows through the lymphatic system, it passes through 600 to 700 small but mighty lymph nodes.
These nodes act like checkpoints, filtering and cleaning the lymph to remove harmful substances.
Inside these nodes, your immune system’s cells – macrophages and lymphocytes – scan the lymph for invaders like bacteria and viruses. To give these immune cells enough time to work, the lymph slows down as it enters the nodes.[2]
Did you know? Each lymph node is about the size of a pea and they are nestled within the connective tissue throughout your body ready to spring into action at the first sign of trouble.
Special Lymphoid Organs: More than Just Vessels
In addition to lymph nodes, your body has special lymphoid organs that play vital roles in immunity:
The spleen and thymus are where lymphocytes grow and mature, preparing to defend your body.
Adenoids are a part of your lymphatic tissue located at the very back of your nasal passage. It is just a patch of tissue that traps harmful invaders like viruses or bacteria that you breathe in or swallow.[3]
Tonsils are located at your throat and palate and act as the first line of defence against airborne pathogens that enter your body through the nose or the mouth. They contain a lot of white blood cells.[4]
Mucosa-associated lymphoid tissues (MALTs) are strategically located in sensitive areas of immune cells. They are found in the moist areas (mucous) of your digestive tract, your lungs and your nose. These MALTs are for example tonsils throat-nose area, so-called Peyer’s Patches in the small intestine and the appendix in your digestive system.[5]
How Does the Lymphatic System Work Without a Pump?
Unlike the cardiovascular system, which relies on the heart to pump blood, the lymphatic system doesn’t have a central pump. Instead, it relies on:
Movement: Activities like walking, running and jumping encourage lymph to flow
Muscle contractions: The walls of lymphatic vessels help push the fluid forward
One-way valves: These prevent lymph from flowing backward, ensuring it moves steadily toward its destination
Ultimately, lymph is funnelled into one of the two major ducts – the right lymphatic duct or the thoracic duct – before being returned to the bloodstream via the subclavian vein.[6]
The Immune System’s Frontline
The lymphatic system acts as your body’s first line of defence against invaders. When a pathogen enters your body, it first encounters the intestinal fluid, which flows into the lymphatic system. Read the whole article here.
From there, the lymph nodes and lymphoid organs begin scanning for potential threats and trigger the appropriate immune response. This constant surveillance ensures that harmful substances don’t reach vital areas like your heart.
Why Is the Lymphatic System Important for Understanding Balance and Health?
As you now understand, the lymphatic system filters and cleans the lymph to remove harmful substances and triggers the immune response if needed.
By doing so, it always ensures that the body remains in its natural balance or returns to this balance when necessary.
A functioning lymphatic system ensures that you stay healthy and that your immune system responds to illness appropriately.
However, when the lymphatic system doesn’t work properly, you experience different symptoms:
Swelling in part of a limb, in all limbs or other parts of the body
Difficulty fitting into clothes or jewellery
Aching, heavy feeling
Trouble moving
Repeated skin infections
Hard, tight or thickened skin
Skin fold developing
Wart-like growth on the skin
Fluid leaking through the skin
Swelling or heaviness in the face, mouth, throat, problems with swallowing and speech
These issues are symptoms of lymphoedema, a condition that should be treated by your primary healthcare provider.
There are two types of lymphoedema:
Primary Lymphoedema due to genetic reasons
Secondary Lymphoedema, caused by problems with fluid movement and drainage. This can result from cancer treatment, infections, injuries, inflammation of the limb or lack of limb movement [7]
While lymphoedema is a serious illness, it is not directly linked to emotional eating.[8]
However, beyond its role of supporting immune health, the lymphatic system is deeply connected to how we feel—physically and emotionally.
A sluggish lymphatic system or illness can contribute to fatigue and low mood, increasing the likelihood of emotional eating.
Nourishing Your Lymphatic System for Balance and Health
To support your body and lymphatic system to stay in balance, consider incorporating the following actions into your daily routine.
These are general lifestyle recommendations that promote overall health. Now that you understand how the lymphatic and immune systems work together to maintain physical, mental and emotional balance, taking these steps may feel more natural.
Movement: Walking, rebounding, running, yoga, stretching, and rope jumping encourage lymph fluid circulation
Hydration: Drinking fresh, clean, still water (ideally spring water if possible) keeps lymph fluid flowing.
Nutrition:
More vegetables and fruit
Less refined sugar & ultra-processed foods
Cut down on soda, pop, coffee & alcohol
Self-Care Practices: Dry brushing, hot/cold showers and lymphatic massage improve lymphatic drainage.
Stress Management: Deep breathing, meditating, reading, walking, music, and embracing a slower lifestyle (“slow living”) when possible reduces general life stress.[9]
Conclusion
The lymphatic system is an important player in your overall immune function, yet often forgotten. By circulating immune cells through your body, it continually scans for pathogens, ensuring a proper immune reaction to maintain health and balance.
By nourishing and caring for your lymphatic system, you also naturally care for your emotional, mental and physical balance, supporting your overall well-being.
Are you curious how the lymphatic system interlinks with emotional eating? Read the next article here.
Works Cited
[1] Lymphatic System; Marieb, E. N., & Keller, S. M. (2017). Essentials of human anatomy and physiology. Pearson.
[2] Lymphatic System; Marieb, E. N., & Keller, S. M. (2017). Essentials of human anatomy and physiology. Pearson.
[3] Adenoids and adenoidectomy (for parents). (n.d.). https://kidshealth.org/en/parents/adenoids.html
[4]InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. In brief: How do the tonsils work? [Updated 2022 Nov 30]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279406/
[5]Elmore S. A. (2006). Enhanced histopathology of mucosa-associated lymphoid tissue. Toxicologic pathology, 34(5), 687–696. https://doi.org/10.1080/01926230600939989
[6] Lymphatic System; Marieb, E. N., & Keller, S. M. (2017). Essentials of human anatomy and physiology. Pearson.
[7] Website, N. (2023, May 18). Lymphoedema. nhs.uk. https://www.nhs.uk/conditions/lymphoedema/#:~:text=Symptoms%20of%20lymphoedema,fluid%20leaking%20through%20the%20skin
[8] Haas, E., & Levin, B. (2006). Staying Healthy with Nutrition, rev: The Complete Guide to Diet and Nutritional Medicine. National Geographic Books.
[9] Elmore S. A. (2006). Enhanced histopathology of mucosa-associated lymphoid tissue. Toxicologic pathology, 34(5), 687–696. https://doi.org/10.1080/01926230600939989
Figures
[1] Image of the lymphatic system and how they connect to the arteries| Lymphatic System; Marieb, E. N., & Keller, S. M. (2017). Essentials of human anatomy and physiology. Pearson.
[2] Image of the through, mouth and nasal lymphatic organs | InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. In brief: How do the tonsils work? [Updated 2022 Nov 30]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279406/
[3] Diagram of the Human Lymphatic System | Encyclopædia Britannica, Publisher: Encyclopædia Britannica; https://www.britannica.com/science/lymphatic-system#/media/1/352770/17656, Accessed February 1st, 2025
