Lymphatics and longevity – what you need to know

Are you stimulating your ‘Big 6’? Strange question, I know, but bear with me because this could help you age well.

The ‘Big 6’ is the name coined by lymphatic drainage specialist, Ksenija Selivanova, for the six key points in the body we should massage daily to help stimulate the lymphatic system. I’ll come back to how – and where – to do that in a moment.

The first line of defence

Let’s start with the why. This may all sound a little esoteric but like so much when it comes to health, it’s moving into the mainstream, as you’ll discover.

The lymphatics are the body’s drainage system: keeping fluids in balance, flushing away toxins, supporting the immune system and removing cellular waste – the build-up of which causes oxidation (rusting!) in the body. If the lymphatic system isn’t operating optimally, we’re more likely to experience chronic inflammation. So many of the conditions linked to ageing – from arthritis to heart disease, dementia to insulin resistance – are rooted in this inflammation.

Bean-shaped lymph nodes act as a filtration system, support immunity by trapping and destroying bacteria, viruses and other pathogens. That ‘glandy’ feeling when you’re run down? That’s your lymph nodes hard at work.

The lymphatic system may have a specific role to play in reducing dementia risk. Research (on mice) published in 2018 linked an impaired lymphatic system with greater build-up of the amyloid beta plaques associated with Alzheimer’s.

Cinderella

I read a report that described the lymphatic system as the ‘Cinderella of medicine’ – underappreciated but doing all the work! Our Western medical system tends to focus on the health of individual parts of the body, rather than the whole. This mindset overlooks the holistic processes which keep the whole body (and brain) running smoothly.

So is my lymphatic system flowing like a Highland stream in spring? Probably not. The usual lifestyle culprits, like lack of exercise and ultra processed foods, can clog up the system and slow the flow. And, of course, ageing plays a role too: research published in 2019 found that ageing lymphatic vessels were more permeable and their immune response was delayed.

From the way your lymphatic system works, you’d expect it to be on the move all the time, pumping round the body like our blood supply. But that’s not the case. Lymph relies on the movement of our muscles to get flowing. No movement, no lymphatic flow. When our lymph stagnates, we’re more likely to get ill, puffy and bloated.

The ’Big 6’

I went to a workshop by Ksenija Selivanova a couple of weeks ago and she explained the lymphatics are so much more than just a Cinderella system. With its impact on immunity, gut health, nervous system and brain, it affects how we feel too.

There are clusters of lymph nodes all over the body, but there are six main points where they are close to the skin – hence the ‘Big 6’. They’re found above the collar bone, below the ears, in the armpits, under the ribs, beside the groin and behind the knees.

Ksenija talked about the importance of touch when it comes to stimulating the ‘Big 6’ to optimise drainage.

Try this – using both hands, give 6-8 gentle pumps, or taps to:

• The base of the neck above the collarbone
• Either side of the neck under the ears
• The armpits – cross your arms to do this one!
• The stomach – just below the rib cage
• On the sides of the groin
• The back of the knees

Then get the whole system moving by shaking your whole body (gently!) or just bouncing on your heels. I’ve started doing this whole routine before my shower each morning, it takes less than a minute.

Facial massage = brain boost

Ksenija is also a proponent of facial massage. There are so many ways to do this – she’s got demos on her Instagram account @the_moments. I’ve being doing the Eve Lom facial massage technique while I cleanse each evening for about 25 years (there’s a very old video which explains how to do it on YouTube – the demo starts at the 01.20 mark). You might be familiar with the Japanese technique of Gua Sha which massages the face with a smooth-edged tool, often made of jade or quartz.

Research published early this month by the Korea Advanced Institute of Science and Technology in the prestigious journal Nature, shows that facial massage is about much more than vanity. It appears to clear waste products from the brain and boost cognition.

This peer-reviewed study found that stimulating lymphatic vessels just beneath the facial skin significantly improves cerebrospinal fluid (CSF) drainage. This is, essentially, the brain’s waste disposal unit, sweeping harmful substances like as amyloid beta and tau proteins into the lymphatic system for removal. This drainage process, like the lymphatic system itself, slows with age – contributing to cognitive decline.

Good news that something as simple as gentle massage could be so impactful! Let me know in the comments if you’re a fan of facial massage and lymphatic drainage.

Susan