When searching online, most blogs and fitness articles will tell us that exercise is good for inflammation and our immune system. But “how” physical activity targets this area of the body is often overlooked. In this edition of our Addiction: Head to Toe series, we take a deep dive into how and why exercise is crucial for immune health during recovery and uncover the latest research on how the lymphatic system is affected by substance use disorders (SUD). We also highlight exclusive interviews with fitness and medicine professionals on how exercises such as yoga and stretching can restore the lymphatic system, boost immunity, and keep those in recovery feeling healthy and empowered.
Chronic Substance Use & Lymphatic Scarring
Chronic substance misuse and abuse can damage the immune system, and the lymphatic system plays an essential role in this network. The immune system houses an extensive labyrinth of vessels that allow for the movement of lymph, a fluid, to circulate throughout the system. The “collection areas” of lymph are known as lymph nodes. All lymph passes through these filters, which help to remove damaged cells in the body and destroy infectious organisms. No matter how a person ingests a drug (injects, smokes, snorts), these actions lead to significant scarring of the lymphatic system – facilitating the blockage of lymphatic vessels and nodes. Repeated infections and scarring eventually lead to damaged vessels, impairing lymphatic drainage – causing lymphedema (Raiker, N. et al., 2016).
Damaging the lymphatic system reduces antibody production and leads to a suppressed immune system. Once this system is compromised, susceptibility to infection and disease increases dramatically. For example, evidence suggests that chronic cocaine use leads to critical changes in the immune system, with significant effects on T, B, and natural killer (NK) cells and influencing peripheral levels of cytokines (Zaparte, A. et al., 2019). Lymphatic impairment can also lead to obesity and other disorders. Exercise is often utilized as a “complementary” therapy during addiction recovery. However, research shows it may be the key to lymphatic health and warding off potential infections long after patients finish a recovery program.
Exercise & the Immune System: What Does the Research Say?
The World Health Organization (WHO) reports that inactivity is a significant contributor to the high rates of obesity (WHO, 2020). Unfortunately, this factor also causes systemic inflammation that adversely impacts immune function and host defense in a way that causes the system’s deterioration. This decline predisposes individuals to a greater risk of infection and more adverse health outcomes. The good news? Research shows that exercise can play a clinical role in mitigating obesity rates and boosting lymphatic and immune health. By understanding how exercise promotes these restorative effects on our bodies, clinicians can now see how critical physical activity is during addiction treatment and recovery. A compelling review out of the Journal of Sport and Health Science summarized research discoveries within several areas of exercise immunology, including the acute and chronic effects of exercise on the immune system.
The report cites data that support a clear inverse relationship between moderate exercise training and illness risk. The review also concludes that moderate to vigorous exercise has a dramatic impact on delaying the onset of age-related immune dysfunction and an anti-inflammatory effect on the body (Nieman, D.C. & Wentz, L.M., 2019). However, when it comes to lymphatic movement during addiction recovery, low-impact activities such as yoga and stretching play an essential role in lymphatic drainage and restoration. Why? According to personal trainer and mobility coach Dawnelle Arthur at AgeDEFY Movement Therapy, “There is more lymphatic fluid than there is blood in the human body, but the blood has the heart to help circulate it. The lymphatic system does not have a pump, so we have to move or be the “pump” to help it do its job. Certain slow-moving exercises are important for lymphatic and immune health because it targets specific areas that help lymph move more freely.”
Movement is Medicine
We know that chronic substance use causes significant scarring of the lymphatic system. During addiction treatment, the detoxification process removes toxic substances from the body. However, the immune and lymphatic systems need additional strengthening and restoration long after detox. Research shows that slow-moving exercise, such as yoga, can help with lymphatic circulation and drainage in the body. For example, studies reveal that modified yoga can help women with breast cancer-related lymphoedema (BCRL) after treatment. One pilot study reported, “Arm volume significantly decreased from baseline after six women with BCRL participated in modified yoga three times a week for eight weeks (Fisher, M.I. et al., 2014).” Another study found, “It [yoga] had positive effects in volume reduction and heaviness of limbs, reducing fibrosis and pain, improving range of movements” in patients with BCRL (Narahari, S.R. et al., 2016). Movement helps with lymphatic drainage in those recovering from cancer – but what about those in addiction recovery?
The “Glymphatic Dump”
Endominance spoke with Shawn Marie Higgins, a Doctor of Osteopathy at Osteopathic Wellness. Higgins provides individualized, hands-on treatment of the whole body in her practice, including using simple movements such as stretching to help her patients. Higgins states, “Certain stretches increase lymphatic flow by boosting blood circulation and strengthening our breathing rate and intensity. Keeping the tissue around the lymphatic ducts open can significantly increase their ability to drain fluid.” New studies show that lymphatic vessels are also present in the brain and are actively involved in cerebral spinal fluid (CSF) clearance (National Institutes of Health, 2017). However, there is also CSF fluid that is housed in a separate compartment different from blood lymph. This fluid is flushed out by the glymphatic system, or a network of vessels that clear waste from the central nervous system – mostly during sleep. With this knowledge, Dr. Higgins states, “That cleaning the CSF via proper drainage can help those in addiction recovery balance their autonomic nervous system (reduce anxiety), improve mental clarity, adjust neurotransmitters which increase energy and promotes a better overall mood.” Dr. Higgins promotes specific stretching exercises on her website to pump lymphatic fluid manually; however, she also encourages proper sleep as this also acts as a big “glymphatic dump.”
We Are the Pump in Our Lymphatic Health
As cited earlier, mobility coach Dawnelle Arthur tells Endominance, “the lymphatic system does not have a pump, so we have to move to help it do its job.” This phrase contains many lessons for those in sobriety. Not only does exercise and movement restore the lymphatic and immune systems – it allows those in addiction recovery to take charge of their own health and well-being. According to Arthur, “Certain movements help the lymph fluid move throughout the lymphatic system, releasing blockage, decreasing swelling, and relieving pain.” To optimize lymphatic health, Arthur works with her clients by starting with the breath. She states, “Breathing begins the process of getting the lymphatic fluid moving. I then utilize other modalities such as tapping therapy and movement massage around the face and jawline, the collar bone, chest, ribs, upper thighs, and other areas to increase lymphatic movement and drainage throughout the body.” Her free online videos showcase these movements (in 5 parts) that help promote better lymphatic health and boost immunity.
Exercise in different forms helps those in addiction recovery take control of their bodies, boost immunity, and make the mind-body connection necessary for total healing. For more free exercise and movement videos on lymphatic drainage and other health and wellness tips to use during addiction recovery, please visit our Resources page and click on the External Resources section!
Disclaimer: The exercise and medical information in this article should not be followed without first consulting a medical health professional. This article is for informational purposes only and is not intended to prevent, cure, or treat any disease.
References:
Fisher, M.I. et al. (2014). Effects of yoga on arm volume among women with breast cancer-related lymphedema: A pilot study. J Bodyw Mov Ther. 18(4), 559-65. DOI:10.1016/j.jbmt.2014.02.006.
Narahari, S. R. et al. (2016). Yoga protocol for the treatment of breast cancer-related lymphedema. International Journal of Yoga. 9(2), 145–155. DOI:10.4103/0973-6131.183713.
National Institutes of Health (2017, October). Brain cleaning system uses lymphatic vessels. Retrieved December 29, 2020 from https://www.nih.gov/news-events/nih-research-matters/brain-cleaning-system-uses-lymphatic-vessels.
Nieman, D.C. & Wentz, L.M. (2019). The compelling link between physical activity and the body’s defense system. Journal of Sport and Health Science. 8(3), 201-17. DOI:10.1016/j.jshs.2018.09.009.
Raiker, N. et al. (2016). Dermatologic signs and symptoms of substance abuse. J Clin Exp Dermatol Res. 7(2). DOI:10.4172/2155-9554.1000337.
World Health Organization (2020, April). Obesity and Overweight. Retrieved December 29, 2020 from https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight.
Zaparte, A. et al. (2019). Cocaine use disorder is associated with changes in Th1/Th2/Th17 cytokines and lymphocyte subsets. Front. Immunol. 10:2435. DOI:10.3389/fimmu.2019.02435.