AVLLymphatics

Hello dear ones,

This month I want to touch on a part of our lymphatic system that is not often mentioned: the glymphatic system. This topic came to me after a conversation with a client about sleep position and if it could help or harm lymphatic flow. As I dug into information on sleep position and lymphatics, more and more studies on the glymphatic system rose to the surface.

Discovered in 2012 by a team at the University of Rochester Medicine led by Danish neuroscientist Maiken Nedergaard, the glymphatic system was revealed to be a functional waste clearance pathway in the brain. If the lymphatic system is the waste removal for our bodies, the glymphatic system does the same, but uniquely and specifically for our brain and central nervous system.

One of the most fascinating aspects of the glymphatic system is the discovery that it works primarily during sleep. Simply put, it is like the brains nightly bath. Using the energy from the pulsing in your arteries, it enables the exchange and drainage of waste products into the lymphatic system to flush this waste down and out of your body. This process moves twice as fast when you are sleeping as opposed to when you are awake! This understanding may answer the age-old question of why sleep is so necessary.

So, let's delve into the glymphatic system, and learn a bit more about why all of us should be paying more attention to this newly understood body system.

How Does It Work?

The glymphatic system works by transporting fluid through your brain utilizing cerebrospinal fluid, which surrounds and protects your brain and spinal cord and Interstitial fluid, which surrounds and protects tissues and cells.

In simple terms, cerebrospinal fluid enters your brain through small spaces between blood vessels and moves with arterial pulsations as your heart beats. Then it mixes with Interstitial fluid as it travels through brain tissue, and waste is naturally collected as these fluids wash through it. Finally, Interstitial fluid takes all of the waste it collects and drains it out of your brain down into the lymphatic system of the neck.

So, why is this important? Well, after the brain uses its fuel what is left behind are waste by-products such as lactic acid, proteins, and potassium. These products themselves are not harmful, but when they build up in the brain they can begin to cause problems.

During deep sleep, the glymphatic system moves these substances away from the brain, while simultaneously moving products helpful to the brain like sugars, amino acids, neurotransmitters and fats where they need to be.

Blessings light on him that first invented sleep! It covers a man all over, thoughts and all, like a cloak; it is meat for the hungry, drink for the thirsty, heat for the cold, and cold for the hot. It is the current coin that purchases all the pleasures of the world cheap, and the balance that sets the king and the shepherd, the fool and the wise man, even.”- Miguel de Cervantes

Even in the late16th century, Cervantes and his contemporaries wrote passionately about the benefits of sleep. They knew then it played a vital role in health and vitality. Four hundred years later we are still learning and discovering the impact of sleep.

Today, we know that deep sleep, specifically slow-wave sleep, is the time when everything is just right in our brains for the glymphatic system to operate at its best. By extension, we also know that anything disruptive of this type of sleep will inhibit the glymphatic system.

As we age, our bodies go through physiological changes that ultimately impact the efficacy of fluid clearing in the brain. In addition, certain medical conditions like brain injuries or cardiovascular conditions, even posture can disrupt or impair the arterial pulsations that drive the movement of fluid in the brain, leading to reduced waste removal.

However, no matter age or existing medical conditions, there are steps we can take to improve the health of our glymphatic system:

*Keeping to a regular sleep schedule, and aiming for 7-8 hours of sleep
*Follow a relaxing bedtime routine.
*Switching off screens at least an hour before bed, ideally 2-3 hours before bed
*Avoid heavy meals or alcohol before sleeping, with the last meal being at least two hours prior to bedtime.
*Participate in physical activities during the day.
*Eat well-balanced meals
*Manage stress

This fascinating, powerful body system is doing so much for us- and all while we sleep. Just as many of us like to live in a clean, organized space, the same is true for your brain. So, let's take a moment to celebrate this incredible system and all it does for us in the background

Speaking of sleep, while I was researching the glymphatic system, I kept coming back to my client's question about sleep position. What I learned, in short, is that sleep position can most certainly affect drainage. And I have great news for you die-hard side sleepers. In a research study published in the Journal of Neuroscience, it was indicated that a side-sleeping position optimizes the exchange of cerebrospinal fluid and interstitial fluid leading to greater clearance of metabolites in the brain, while back and stomach sleeping reduced the efficiency of glymphatic transport.

So, if you are like me and can't get to sleep unless you are curled into a fetal position on your right side, then, even though you may wake with an achy shoulder and stiff neck, you can trust that you may just be giving your glymphatic system a little boost.

If you are curious about lymphatic drainage, or any other service we provide, reply here with your questions. Or, if there is a topic relating to the lymphatic system that you would like me to touch on, send your requests to me at [email protected], and I will do my best to include them in the monthly newsletters.

Yours,

Brooke
Owner and therapist
Asheville Lymphatics & Massage

AVL Lymphatics & Massage: The Good News Report Click here for an update from Asheville Lymphatics & Massage!

Hello beautiful community,

This month I wanted to delve into the topic of autoimmune disorders. This is not only something I see frequently in my office, but over the last few years, I have watched my sister navigate coming to terms with a diagnosis of Hashimoto's, an autoimmune disease of the thyroid. I have witnessed her try and discard different medications; I have watched her search, research, and experiment with diet and lifestyle changes to manage her condition. I have seen her work through discouragement, hope, frustration and anger in equal measure.
It can be exasperating and exhausting to navigate an illness, especially one where a correct diagnosis can be challenging to obtain, and the symptoms may vary person-to-person.

According to the National Institute of Allergy and Infectious Diseases, roughly 8% of the US population (about 28 million people) have been diagnosed with one of the more than 100 recognized autoimmune disorders. Additionally, the Autoimmune Association reports that women are disproportionately affected, accounting for more than 80% of known cases, and there is the worrying trend of rising cases. The NIH estimates that global incidences are rising at a rate of 19.1% annually, reaching epidemic levels. Though there is currently no cure for autoimmune conditions, there are many ways to manage symptoms, and care of your lymphatic system can play an important role.

What Happens in Autoimmunity?

When our immune system is working as it should, it protects the body by seeking out and responding to invading microorganisms, such as viruses and bacteria. Antibodies are produced that tag and neutralize foreign cells, then lymphocytes come along to consume and eliminate the invaders.

Autoimmunity occurs when your immune system misidentifies healthy cells as foreign invaders. As such, antibodies are then produced that attack your own tissues. This can lead to chronic inflammation, impair vital organs and body systems, and even affect joints and skin.

Researchers still don't fully understand what causes autoimmune disorders, but a common belief is that factors such as genetics, environmental triggers, modern lifestyle, microbiome gut health, and diet may be responsible.

How Can Caring for My Lymphatic System Help?

A signature of many autoimmune conditions is the increase in inflammation in the body, creating a situation for chronic inflammation, causing a cascade of physical symptoms.

Regular lymphatic sessions can manage chronic inflammation by helping to clear excess inflammatory cells and fluid from the tissues, reducing flare-ups, easing swelling and discomfort, and building a foundation of immune regulation.

The lymphatic system also benefits from incorporating gentle movement like walking, swimming, or gentle yoga into your routine. Gentle activity can help move fluid without triggering a flare-up.
In addition, many of you may have heard me speak all too often about the importance of hydration. Proper hydration keeps the lymph from becoming too thick or viscous and supports the efficient movement of lymph, which in turn aids your body in eliminating metabolic waste and debris.

Other ways to support your lymphatic system are through the use of tools like dry brushes, rebounders, and vibration plates. In addition to improving blood circulation, calming the nervous system, and providing low-impact muscle activation, they are stimulating lymph movement, clearing inflammatory waste, and helping the body process immune signals more smoothly.

Today, my sister has found a balance with medication, self-care, and diet that keeps her Hashimoto's in a stable, manageable state. Still, it was a harrowing journey for her, as I imagine it would be for anyone trying to understand what is happening to their body. Though research continues to try to understand autoimmune disorders, a cure seems to still be out of reach. However, it doesn’t mean that those living with autoimmune conditions are without answers. There are great resources out there for anyone looking for more information.

The Autoimmune Association (https://autoimmune.org/) provides guidance on how to get a proper diagnosis, how to navigate health insurance, and finding specialized physicians among other helpful resources.

The Global Autoimmune Institute (https://www.autoimmuneinstitute.org/) offers a toolkit containing appointment guides, symptom trackers, and daily living strategies as well as general information.

If you have questions about how lymphatic drainage - or any of the services we offer- may support you, please get in touch with your comments and questions through our Contact (https://www.ashevillelymphaticdrainage.com/contact) page.

Wishing you all good health and happiness,

Brooke Brownlow
Owner & therapist
Asheville Lymphatics & Massage

Asheville Lymphatics & Massage- Good News Report

One of the most asked questions I get is the difference between a CLT and a lymphatic therapist. It's important to understand that CLTs have extensive training in the care and maintenance of lymphatic conditions.
Lymphatic therapists are the perfect choice for those with healthy lymphatic systems looking to support your health and wellness.
What are your biggest questions about the lymphatic system?

Hello beautiful community,

It is July, and there is little doubt that the dog days of Summer are here. Did you know the phrase comes from ancient Greeks and Romans who believed that the combined heat of the Sun and Sirius (known as the "dog star"), the brightest star in the night sky and part of the constellation Canis Major, added up to create scorching heat, drought, fevers, and bad luck?

Today, we know the dog days of summer as the period when heat and humidity are at their peaks, and during this time it can definitely have an impact on our lymphatic systems. It can be especially felt by anyone with a compromised lymphatic system, whether due to a recent surgery or someone living with lymphedema.

How Warm Weather Impacts Lymphedema

When temps outside soar, our bodies respond by dilating blood vessels near the surface of the skin to help cool us off. However, vasodilation can increase the movement of fluid from the bloodstream into the surrounding tissues. For someone with a compromised lymphatic system, the fluid does not always return to the lymph system as it should, leading to further swelling.

You may also notice greater tightness in affected areas; increased heaviness or aching; shoes, clothing or rings feeling tighter, or increased discomfort by the end of the day.

Staying out of the heat is not always an option, so here are a few tips to help you enjoy your summer.

How to Keep It Cool This Summer

*Try to avoid the hottest part of the day. If you have to be out, try to avoid prolonged exposure.

*Hydrate, hydrate, hydrate! Staying hydrated not only helps to regulate your body temperature, but is important for overall health, skin integrity, circulation and activity tolerance

*Limit your intake of alcohol and coffee. These are not only natural diuretics, they can be dehydrating, especially so in the heat.

*Loose, and light clothing will keep you cooler and allow your body to breathe,

*Be sunburn aware. Sunburns can increase swelling and, in severe cases, may trigger an infection. Remember, sunburns can still happen through clothing and even compression garments. Protective SPF clothing and swimsuits can be great protection when outside.

*Keep your salt on the Margarita glass. High salt intake increases fluid retention and negatively impacts swelling.

* Protect your skin. Skin acts as a barrier for bacteria, fungi, and other irritants. Be aware of bug bites, little nicks and scratches from outdoor activities, shaving irritation, and sunburn. You may also want to exercise extra caution if visiting public pools or communal spaces as nail fungus tends to rise in the warm weather. It is a healthy habit to check your skin each day, particularly in hot weather.

If you find yourself getting overheated and notice swelling increase, elevate your limb. You can also place a cold, wet towel over the affected limb to help cool down.

Compression Garments In The Heat

Many people struggle with compression garments, and the summer can create further frustration. Garments may feel hotter, tighter, or more uncomfortable when it is hot outside.
Even though it’s tempting not to wear your compression garments in warm weather, this is not recommended. Your compression garments are one of your best tools to control swelling. Here are some tips that may help you find a little comfort when applying and wearing compression garments in the heat.

*Consider lighter or more breathable materials
*Using donning gloves or aids
*Rotating between clean garments
*Washing garments more frequently
*Applying garments in a cool room
*Putting garments on earlier in the morning before swelling increases

Summer Travel

Finally, my favorite part of the summer is traveling. Often there are weddings, graduations, family reunions or just a spectacular getaway to look forward to. Although facing long journeys, whether by car or air, can present some unique challenges for someone with a compromised lymphatic system, being prepared can make a world of difference.

Pack everything you will need and keep it close to you including:
Compression garments or wraps
Skin care products
Bandages or wound-care basics
Sunscreen
Insect repellent
Comfortable shoes
Water bottle
Medical documentation if needed
Contact information for healthcare providers

During long trips, try to find time to move regularly, include ankle pumps or gentle arm movements, elevate affected limb when possible, stay hydrated. avoid crossing legs for long periods, and, finally, wear properly fitted compression as advised.

No matter how you choose to enjoy this time of year, I hope you find comfort and joy in the warmth, sunshine and the delicious and beautiful bounty of the season.

A Mid-summer Offering...

For the month of July, anyone booking a 90-minute integrative massage receives $10 off. Share with family and friends, or keep it for yourself.

Go to https:ashevillelymphaticdrainage.com to book.
Offer valid from July 1-31, 2026.

If you are curious about lymphatic drainage, or any other service we provide, reply here with your questions. Or, if there is a topic relating to the lymphatic system that you would like me to touch on, send your requests to me at [email protected], and I will do my best to include them in the monthly newsletters.

Yours,

Brooke
Owner and therapist
Asheville Lymphatics & Massage

AVL Lymphatics & Massage: The Good News Report Click here for an update from Asheville Lymphatics & Massage!

After all of the fireworks, parades, and backyard BBQ's you'll be craving a reset. Celebrate independence from tension, and book your massage with with us today. For the month of July, get $10 off a 90-minute Integrative massage with one of our fantastic therapists when you use the code INDEPENDENCE.

Every BODY deserves healing, loving care. Happy Pride month to our beautiful LGBTQIA+ community.

Hello beautiful community,

This month I want to talk about a fact I read that surprised me. Did you know that an estimated one-third of American adults have tattoos? That's approximately 80 million people. However, what really shocked me is learning that about a quarter of them- 20 million people- regret their body art. With more and more people seeking out tattoo removal there is little surprise that lymphatic drainage is showing up in these conversations. So, just how does lymphatic drainage support the tattoo removal process? Read on to learn more.

How Does Lymphatic Drainage Support Tattoo Removal?

According to research, 2025 saw a massive surge in tattoo removal with a 30-35% increase compared to previous years. The reasons for removal are varied from changing career demands to regret to increasing social visibility. This coincides with the accessibility and advancement of laser technology. In the early days of tattoo removal, the lasers were cruder, the process more painful and lengthy, and, in many states, one had to visit a doctor for removal.

Today, pico-second lasers are used which are far more efficient and effective in breaking down ink into micro-particles. As a result fewer sessions are needed and there is a decreased risk of scarring, making the removal process a simpler choice for many people.

The lymphatic and immune systems play an important role here. Normally, the body's immune system works to remove foreign particles from your body ultimately sending it to the lymphatic system to be filtered out. Think of your lymphatic system as the body’s internal drainage network. It filters waste, debris, and unwanted substances, including tattoo pigment, so they can be processed and removed. However, ink particles are too big for this to happen. Laser removal breaks down the ink particles into a size that can be processed. The immune system sends out scavenger cells called macrophages that essentially consume the tiny fragments of pigment and transport them to the lymphatic system where filtering occurs.

But here’s the catch: if your lymphatic system isn’t working efficiently, those particles can build up, stagnate, or even become trapped in various organs in the body.
The result? Slower clearance, longer recovery times, and increased risk of side effects such as inflammation, irritation, or pigment accumulation in tissues. Stimulating the lymphatic system helps to speed up this transport helping your body flush out the ink particles more quickly.

Why Lymphatic Drainage Can Help

Manual or compression-based lymphatic drainage massage can help to:

*Stimulate lymph flow and speed up the removal of pigment particles and by-products from laser sessions
*Reduce inflammation in the treated area – which is a common side effect of laser tattoo removal – thus promoting faster and more comfortable healing
*Support immune system function, aiding the body’s natural detoxification pathways
*Prevent stagnation, which could otherwise cause prolonged healing or discomfort

If you are planning a tattoo removal, consider adding lymphatic drainage, a science-backed addition, to support you.

If you are curious about lymphatic drainage, or any other service we provide, reply here with your questions (https://www.ashevillelymphaticdrainage.com/contact) . Or, if there is a topic relating to the lymphatic system that you would like me to touch on, send your requests to me at [email protected], and I will do my best to include them in the monthly newsletters.

And, last but not least, a good news nugget...

Saturday, June 13th is Global Wellness Day (https://www.globalwellnessday.org/) . 2026 celebrates joy with , spotlighting joy as a serious driver of resilience, creativity, and compassion — not just a fleeting feeling. This year’s focus invites us to treat joy as a daily practice that strengthens well-being, deepens connection, and helps people show up as their best selves. Because when joy is part of the culture, everything feels a little lighter.

Whatever you do on Global Wellness Day this year, may it be filled with joy.

Yours,

Brooke
Owner and therapist
Asheville Lymphatics & Massage

AVL Lymphatics & Massage: The Good News Report Click here for an update from Asheville Lymphatics & Massage!

Global Wellness Day, Saturday June 13th, celebrates joy as an integral piece of resilience, creativity and compassion- not just a fleeting feeling. In honor of Global Wellness Day, I will be doing what brings me joy- hiking with my sweet girl, May. What brings you the most joy?

Did you know that Lymphatic drainage can help stimulate and tone the vagus nerve? The gentle rhythmic movements of lymphatic drainage stimulates the parasympathetic nervous system (the rest & digest switch) sending signals of safety to the brain allowing the vagus nerve to increase parasympathetic activity, lowering heart rate, decreasing anxiety and stress response, and even stimulate digestion.