7 habits to adopt to support your body's natural lymphatic drainage process

Do you know how water retention occurs? Heat causes blood vessels to dilate, making them more permeable, which promotes the release of water from the vessels and prevents its re-absorption from the tissues. So when you’re dealing with water retention, what can you actually do about it?

The benefits of lymphatic drainage—both for the body and the mind—are countless: detoxifying the lymphatic system, boosting blood circulation, relieving heavy legs and reducing the appearance of cellulite. This specific message is the fastest (and most non-invasive) way to reduce bloating effortlessly. Your mind feels lighter just as your body seems more toned.

Why is lymphatic drainage effective?

All year round and especially in the summer as temperatures rise, toxins tend to accumulate in the lymph to the point where the lymphatic system can no longer eliminate them.

But this condition isn’t irreversible and solutions do exist, as Tehani Leprieux, founder of the Lymphatic Drainage Workshop, explains: “Initially, lymph is a viscous fluid that has trouble circulating! Yet its role is to transport all toxins—those we produce and those we absorb through food and medications—so they can then be eliminated via the bladder, stool and skin. Once the lymph becomes overloaded, it tends to stagnate. This is because the fluid circulating in the lymphatic vessels—which run parallel to the bloodstream—lacks a pump to drive it (unlike the heart, which helps circulate blood). Due to gravity, it therefore becomes trapped in the legs and abdomen. This leads to heavy legs, cellulite, a slowed metabolism and difficulty losing weight. In the abdomen, digestive issues and bloating occur. It is therefore crucial to help it circulate properly so that it can optimally fulfill its role as the body’s cleansing system.”

Here's how can you maximise the effects of a lymphatic drainage treatment at a spa, take care of your lymphatic circulation at home and relieve water retention?

Habits that encourage lymphatic drainage

“I get asked this question every day,” continues Tehani Leprieur. “So here are my top tips, which I always recommend to my clients:

• Focus on a diet with as few inflammatory foods as possible: dairy, processed foods, sugar. During digestion, they turn into mucus and end up clogging the lymphatic system.
• Massage your legs, working from the bottom up. Start by stimulating the lymph nodes with the pressure points behind the knees and in the hip crease.
• Practice intermittent fasting at least once a week, preferably in the evening to allow the entire digestive system to rest.
• Practice abdominal breathing for 5 minutes a day, as we often tend to hold our breath. This is crucial as a large part of the lymphatic system is located in the abdomen.
• Every evening, while lying in bed, do the headstand! The idea is to help lymph fluid flow back down.
• Engage in physical activity that raises your heart rate. The pressure from blood vessels on the lymphatic vessels promotes lymph circulation.
• Dry-brush your body every morning before showering. Always use upward strokes."

Lymphatic drainage tools

Manual lymphatic drainage remains the gold standard. But in recent years, accessories designed to extend this practice at home have become staples in beauty routines. Two options are vying for attention and the choice depends entirely on your skin’s sensitivity and the desired effect.

On one hand, there are stiff-bristled brushes, designed for a more vigorous dry brushing. Their firm bristles (often made of sisal or boar bristles) provide both an exfoliating and stimulating effect: they boost skin microcirculation while removing dead skin cells, delivering an immediate “glow” in addition to drainage. This technique must be performed on dry skin, before showering, always moving from the extremities toward the heart.

 

This is only for your information, kindly take the advice of your doctor for food, medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

 

Other simple ways to control your Blood Pressure

 

 Listen to music and dance to your heart's content- don't bother if anyone looks too.

It is good to go for a walk and enjoy the nature, try to hear a bird's call and guess which bird is it, when you spot them, try to identify them. Look around at various trees, see God has created so many shades of green. Look at the shape of each tree, how unique they're. Feel the breeze on your body, how it refreshes you.

When you face a problem or worried about something, it is better to talk it out. Mostly men don't discuss about their problems with wife or with anyone else. They keep it to themselves and brood over it. This will make your BP go high. It is always best to talk it out what's bothering you. Also remember at times, we worry about things which may not happen and over which we've no control. When we've no control over a matter, there's no point worrying about it, leave it to God, prayers are the most effective tool God has given us. When you pray with a clean heart, your prayers are always answered. Don't think of God only at times of problems, at each morning thank God for another day, at each meal thank God for it, as millions of people around the world don't even get 1 proper meal. at the end of the day again thank God for having given us another day to do something good.

 When you breathe, learn to do abdominal breathing, i.e. when you inhale, your abdomen should bulge out, and as you breathe out you abdomen should go in. Be conscious of every breath you take, as life is uncertain, so don't sling on to anything or anyone, as then the loss is very difficult to bear.

Always think of those things which gave you happiness, forget totally about those events that made you sad, as there's no point thinking or brooding over the past bad thing, they'ld be erased from our memory for good.

When you meet your friends or relatives, give them a hug ( though it is not much practiced in India. Learn from our P.M., Mr. Modiji, the way he gives warm hugs to the world leaders whom he meets. By doing so, one passes on good vibration to others. Even the Pope wanted a hug from Modiji !

Every problem has a solution, try to look for it, than sinking what's going to happen. Use your brain to always find an answer, there will be a solution, only you've to use or focus your mind of the various solutions you may think of, and which one will give you the correct answer.

 SMILE- it is very important to keep smiling. When you smile at someone, you're showing your warmth and friendly attitude. Remember as much as you don't like to see a grumpy face nor do others. Spread warmth through your smile, just because you smiled another one will smile and soon there will be miles and miles of miles just because you smiled ! Wouldn't that make you happy !  😁

 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://cancersupportindia.blogspot.com  for infor on cancer and health related topics
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs. I'm going to add posts there, do give me your valuable feed back on my blogs. Thanks a lot, take care, be healthy and be happy.

 

 

 

 

 

 

Deep Breathing Techniques Lessen the Impact of COVID-19

With another wave of COVID-19 engulfing the world, many are asking themselves, “Is there really nothing else I can do to reduce the impact of Covid on my body?” By now, we’re all very well aware of the hygienic and social-distancing practices that can lessen our risk of getting the dreaded disease, and medical interventions like vaccines and (more recently) an antiviral treatment both play a massive role of their own .

But if you still feel like you’re not doing enough to reduce your risk of COVID-19, we’ve got a list of deep breathing techniques that may further strengthen your respiratory system and improve your outcome before and even during a Covid infection. These breathing exercises can effectively supplement the above-listed primary interventions for COVID-19. Equally important, deep breathing helps you regain more control of your wellbeing and relieve the stress you may be currently experiencing. 

 

How do deep breathing techniques lessen the impact of COVID-19? 

In previous articles, we’ve written extensively about the ways deep breathing can help fight stress and anxiety and even aid weight loss, but let’s not forget the primary system involved as you’re performing these healing exercises - the respiratory system.

Practicing breathing exercises, especially abdominal breathing, expands your lung capacity, clears the lungs of mucus and fluids, and makes you breathe more efficiently. 

 

As you know, COVID-19 commonly presents itself through inflammation in the airways and lungs, as evident from common symptoms of Covid like difficulty breathing, coughing, or even pneumonia. Since COVID-19 causes mucus to build up in the airways, lungs, or both, it can affect airflow, which, in turn, could end up causing shortness of breath or even more severe issues like asthma attacks or the life-threatening acute respiratory distress syndrome (ARDS) that occurs when fluids leak inside the lungs. 

 

Deep breathing can reduce your risk of developing these severe effects, especially if you already suffer from a chronic inflammatory respiratory condition like asthma or chronic obstructive pulmonary disease (COPD). 

 

Regular breathing exercises also strengthen the diaphragm - a flat dome-shaped muscle under the lungs that controls their expansion and contraction. Abdominal breathing is also said to improve the flow of lymph in the body, which could potentially improve immune function and lower your risk of respiratory illnesses. Studies confirm that breathing exercises like pursed-lip breathing improve the efficiency of breathing and reduce shortness of breath.  

 

Which breathing techniques are best?

In order to observe results, it’s essential to practice deep breathing regularly. Think of deep breathing as an exercise for your lungs. And just like any exercise, it takes time for you to build the strength you need to feel a difference. You can use the breathing techniques we list below every day, and they should also be helpful for those who currently have COVID-19 (but we highly encourage you to double-check that with your doctor first). 

 

Also keep in mind that any other aerobic activities that make you breathe faster, such as swimming, riding a bike, yoga, or fast walking can also train your breathing and strengthen your respiratory system. So you can switch up dedicated breathing exercises with sports activities to make things more fun.

1. Pursed-lip breathing 

Pursed-lip breathing is a simple but effective method that increases the amount of oxygen you get into your lungs and relieves shortness of breath. You can do it anywhere anytime, and it will be helpful for both strengthening the lungs to lower the risk of getting the novel coronavirus and to remedy breathlessness caused by COVID-19. 

Here’s how you can do this exercise: 

Step 1. Relax your neck and shoulders.  

Step 2. Counting to 2, slowly and steadily breathe in through your nostrils, mouth closed. 

Step 3. Round your lips, as if you’re about to blow on a dandelion. 

Step 4. Counting to 4, slowly breathe out while maintaining the shape of the lips. 

Repeat for at least 10 rounds.

2. Yawn-to-smile breathing  

This (dare we say) fun breathing technique urges the diaphragm to expand fully and also activates the entire upper body by stretching the chest muscles, the arms, and the shoulders. The Johns Hopkins University School of Medicine suggests that this type of breathing exercise is especially helpful for the first stages of Covid recovery, and Healthline also suggests that it’s beneficial for long-haul COVID-19. This is when your symptoms persist for weeks or months after being clear of the coronavirus. One in four patients experience long-haul symptoms that may include any of the following: 

breathlessness and coughing 

headaches and brain fog 

chest pain muscle aches and difficulty exercising. 

 

Here’s how you can do this exercise: 

Step 1. Sit on the floor or in a chair with the back straight and hands resting on the thighs.  

Step 2. Extend the arms upwards, about shoulder-width apart or wider. You’ll feel a pleasant stretch in the back and shoulder muscles.  

Strep 3. Mimicking a yawn, open your mouth as wide as you can. 

Step 4. Now turn that yawn into a big smile and count to 3. Finish by bringing the arms back to the initial position. 

Repeat this exercise for 1 minute.

3. Belly breathing  

As we already mentioned, deep breathing through the belly engages the diaphragm. Learning to breathe while engaging this muscle is known to reduce stress, clear the lungs, improve lung capacity, and deepen your breathing. Learning this technique is rather easy and safe for anyone willing to give it a go. Like any exercise, it takes practice and time, so don’t worry if you don’t see results right away. 

 

If you have active COVID-19, ask for your doctor’s permission to do any breathing exercise, including this one, as some patients may actually feel that strenuous breathing exercises worsen their symptoms.  

 

Here’s how you can do this exercise: 

Step 1. Sit in a chair with your knees bent comfortably and the upper body relaxed.  

Step 2. Put one hand on your belly and breathe in through the nose. Pay attention to how the belly is inflating and deflating as you breathe.  

Step 3. On an exhale, activate your abdominal muscles and notice how your belly is flatter. Round your lips and breathe out through your mouth. 

 

Tip: You should focus on the exhale more than on the inhale. 

Do this exercise for 5 minutes.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement