8 tips för att få fart på lymfflödet
Att hålla fascian i form är i högsta grad viktigt för lymfflödet och därmed ditt immunförsvar. Men vad kan du själv göra för att få fart på lymfflödet?
Lymfflöde och fascia är i högsta grad sammanvävda. Lymfkärlen banar sin väg i fascialagren och lymfkapillärerna hämtar upp sin lymfa i fascians grundsubstans, flödet av vätska mellan fiberproteinerna i den extracellulära matrixen.
Inflammation gör att fascian blir tjockare, då den extracellulära matrisen ändrar sammansättning och blir tätare och mer viskös, vilket minskar rörelseomfång och flexibilitet och stoppar då även lymfflödet.
Det finns gott om forskning som visar på att ett förbättrat lymfflöde ger ett förbättrat immunförsvar, genom att det ökar mängden vita blodkroppar som cirkulerar i lymfan markant.
Det finns många manuella terapier som är avsedda att öka lymfflödet och lymfpumpteknik har experimentellt visat sig vara effektivt.
8 tips för att få fart på lymfflödet
- Djupandas, dra in ett djupt andetag, håll andan i två-tre sekunder och andas sedan ut långsamt och ordentligt. Det här stretchar ut lungorna och ger ett sug i de större lymfkärlen.
- Lyft upp armarna samtidigt med inandning och sänk dem åt sidorna vid utandning.
- Håll flödet i fascian igång genom rörelse, för hög ansträngning ökar dock plasmautförseln från blodet då blodtrycket ökar, då måste också lymfsystemets kapacitet öka. Lagom är bäst så yoga är bra.
- Äta sund kost, håller flödet i form, socker stoppar upp och gör fascian förtätad.
- Lätt pumpmassage av lymfknutpunkter.
- Speciell massageteknik med långsamma drag mot armhålor och ljumskar.
- Speciell lymfpumpteknik.
- Behandling med lätta vibrationer, t.ex. Fasciabehandling med maskin
- Av Camilla Ranje Nordin, Lärare i Fasciakunskap & Fasciabehandling
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