Most of us know that the heart pumps blood to cells throughout our body through our blood vessels. Blood leaves the heart through our arteries and returns by way of our veins. Blood is one kind of fluid in our cells. Other cells and water create other fluids that need to be cleared from our cells and returned to our organs to be filtered, cleared, or reused. The lymphatic system runs alongside our blood vessels to help clear anything that does not return to our trunk from the veins. Many people are not aware of what the lymphatic system is and how important it is in keeping us healthy.
The lymph system moves fluid that is called lymph fluid. It is considered part of our immune system and is made up of a one-way set of vessels and lymph nodes that collect fluids and dump them into the veins in our upper chest for clearance.
Our arteries rely on the heart muscle to pump fluid to the cells. The veins and lymph vessels rely mostly on one way valves and our body’s movements and positioning to return blood and fluid to the heart.
Sometimes, changes in our veins or lymph vessels from age, genetics, activity levels, weight gain, and injuries can cause back up of fluid. This most frequently happens in the legs, especially the calves and feet. Backed up fluid in our body is generally called edema and leg edema, if left untreated, will worsen over time and degrade healthy veins and lymph vessels. Chronic leg edema can cause complications such as:
· Aching feet and calves
· Skin breakdown and wounds
· Difficulties moving
· Increased risk of falling
· Infections – from local infections to whole body infections
· Increased risk of blood clots
If you notice edema collecting in your legs, the first step is to have it checked out by your primary care provider to determine the cause of your edema and determine treatment. If it’s determined that your edema is related to age related changes in your leg veins, lymph vessel changes, inactivity, or obesity, you can reduce edema and improve your overall health by doing the following:
· MOVE – Safely move more !! Your legs and feet are built in a way that causes fluid to move up toward your heart when you pump your ankles, walk, and exercise in most any way. Make that build in pump work for you!
· BREATHE – Your diaphragm is a large muscle that helps promote fluid movement from your legs to your trunk. With your hands resting on your upper abdomen, breathe in and let your hands rise as air moves deep into your lungs. Pause and let the air out of your lungs as your belly and hands sink. Repeat this for 3 minutes, 3 times per day to promote improved fluid movement in your body.
· COMPRESS – Wearing compression stockings can support your veins and lymph vessels by improving the ability of the one-way valves in your vessels to move fluid toward your heart. You can purchase compression socks at a medical supply company or online. If you have large calves and narrow ankles, look for socks that come in wide calf sizes for a better fit. Trouble putting on compression socks? Check out this video for ideas and devices to make it easier. https://www.youtube.com/watch?v=Fug6XUcUccI If you can’t put socks on yourself and don’t have someone to help you, other types of compression are available for you to try to reduce leg edema. You can see these examples and learn your size and how to use adjustable compression socks by scheduling a 15-30 minute free consult with a physical therapist at RLMC.
· RAISE YOUR LEGS – Propping your legs up above your heart can use gravity to help reduce edema in your legs. This is not as effective as combining compression and exercise to manage edema so should not replace the above listed suggestions. It can be an additional tool to help reduce leg edema, though.
· LOSE WEIGHT – Carrying too much weight adds strain to your veins and lymph vessels and can make moving fluid more difficult for your body. Losing weight can be easier said than done for most of us. If you have not been successful managing a healthy weight, please reach out to your primary care provider and ask for support or suggestions.
In summary, our lymphatic system is an important part of our immune system and, together with our veins, help our body recycle fluid to keep us healthy. Preventing or reducing edema in our legs can be an important part of staying healthy and active. Taking care of your legs as they take you through life every day will give you more life to live!!
