in this issue:

• move your lymph

• recommendations

• movement tips

Hello!

Somehow we went from winter to summer here in Portland, OR with a wild spring somewhere in between. Here at Bambu Clinic we hope this newsletter finds you well and enjoying the light and warmth summer abundantly has to offer. By now gardens are likely in bloom, vacations planned and you are getting out and enjoying the outdoors. This month's newsletter focuses on movement and why it is essential to the immune system. So jump for joy (move that lymph) and read on!

Move your lymph….

and your muscles

What is lymph? The lymphatic system is a net-like system strung throughout the body to support the body’s natural immune system.  You may have felt swollen nodes in your neck or other parts when you have a common cold or other infection.  Large, intricate and complex lymphatic chains are also found in the abdomen (known as gut associated lymphatic tissue, GALT) and the lungs (bronchial-associated, BALT), however a myriad of smaller chains are found throughout the entire body  (see diagram).

Why is the lymphatic system important?  Well, it is the part of the body that manufactures immune modulators such as antibodies.  In a simple model, foreign material that enters the body must circulate through the lymphatic system to be removed.   This foreign material might be bacteria, viruses, food particles, waste products, pollen, dust etc.  Foreign material may enter through a cut on the skin, by “slipping” through the gut wall, or when you swallow or inhale.  A careful regulatory method then determines whether or not it is a perceived threat.  Movement of these materials through the lymphatic system is an important factor in immune system modulation, in reducing inflammation and in increasing functional elimination. 

The lymphatic fluid (also known as lymph) moves much differently than blood.  Where blood flow is powered by the heartbeat, lymphatic flow is dependent on muscle action.  Physical movement of the body results in a dynamic variation between muscle contraction and stretching throughout the body.  This contraction and stretch of the muscles squeezes the lymphatic tissue and moves the lymph.  As the lymph moves the foreign materials reach the lymph nodes activating immune mediators.  If there were no movement, the lymph would “pool” and become stagnant resulting in either a hyper-reactive or hypo-reactive immune response.  To support a healthy immune system, movement is essential.  Remember if you move those limbs you will move that lymph!

Click here to see a diagram of the body’s immune system.

Recommendations...

ways to move your booty!

Walking: Walking moves your arms and your legs simultaneously. With the pleasant weather, walking is a good reason to be outdoors. Places to get in some enjoyable strolls include the neighborhood streets, high school track fields, parks, malls, treadmills, or trails. Put one foot in front of the other and go.

Qi Gong/ Tai Chi/ Yoga/ Pilates: These are all more intentional movements. Often they are guided by an instructor who has studied in particular forms and philosophy of movement. Classes may include stretches, balance, posture, breathing techniques, core strength development and meditation. There are several forms and styles of each of these and you may need to do a bit of research to determine which style, pace or level is best for you. Look for a studio in your neighborhood.

Swimming: Swimming is a fun activity to do when the weather is warm, but can also be done year round in pools at local activity centers or training gyms. Swim or water activity classes are offered at several facilities in town. Swimming is an excellent alternative to walking when weight bearing exercises are less tolerable. Jump on in the water's fine.

Biking: Ride your bike on trails, bike paths, roads, or hop on a stationary bicycle. Biking is a fun activity for the whole family to enjoy together. Let us remember, it is a great mode of transportation especially when the weather is favorable. Strap on that helmet and start pedaling.

Movement tips...

keep it fun and easy!

  • Park a walk away from your destination.  This can be down the street from a friend’s house or in the last stall of the parking lot.
  • Take the stairs instead of the escalator or elevator.
  • Stretch/ walk breaks at work.  Take short breaks throughout the day to either get outside and walk or get some stretches in near the desk.
  • Walk between errands. If you have several errands within reasonable proximity walk between them.
  • Create walking dates with your friends.  Instead of sitting for tea or watching a movie, go for a walk and talk.
  • Hula hoop, jump rope, jumping jacks & square dancing- always easy, always fun.
 


We hope you found this information helpful. We strive to help our patients find a healthy way in the world. If you have topics you'd like us to address in future issues please let us know. We are always available for questions and comments.

Warm Regards,

The Physicians of Bambu Clinic

Bambu Clinic