Eddie's Blog List

• Your lymphatic system, integral to immune function and waste removal, significantly influences overall health, including physical, mental and emotional aspects

• The “Big 6” routine developed by chiropractor Perry Nickelston involves stimulating six key lymphatic points to enhance blood flow, nerve response and the clearance of toxins. The “Big 6” lymphatic drainage points are: above and below the collarbone, jawline, chest, abdomen, hip area and back of the knees

• A lymphatic drainage routine helps reduce swelling, facilitates detoxification, helps prevent disease by boosting immune function, and improves digestion and nutrient absorption

• Understanding the lymphatic system’s unique pressure system is essential; drainage should start at low-pressure areas (above and below the collarbone) and move towards higher-pressure areas to prevent swelling, especially in extremities

• Enhanced proprioception, resulting from a well-functioning lymphatic system, translates into a feeling of safety by allowing the brain to accurately sense joint positions and movements, thus reducing injury risk and boosting confidence and psychological well-being

The lymphatic system is a crucial part of your body’s immune and waste removal systems, and as such play a significant role in your overall health and well-being. Its proper functioning affects physical, mental, and emotional health through its network of vessels and nodes that transport lymph, a fluid containing white blood cells and waste products.

As explained by Perry Nickelston, a practicing chiropractor, in the video above, maintaining a healthy lymphatic system is important for preventing health issues like infections, joint pain, fatigue, and more serious conditions such as lymphedema and cancer.

Your lymphatic system helps remove toxins and waste, supports the immune system, and aids in the absorption and transport of fats and vitamins. The lymphatic system of your brain is called the glymphatic system, and it’s essential for removing waste products from your brain.

When either of these systems gets congested, sluggish or blocked, it can have severe effects on your physical and mental/neurological health.

Regular exercise, a healthy diet, adequate hydration and stress management are essential for supporting lymphatic function. Eastern practices such as Ayurveda and Traditional Chinese Medicine (TCM) have long recognized the lymphatic system’s importance, using methods like lymphatic massage, yoga and herbal remedies to support the free flow of lymph.

To support the health of your lymphatic system, Nickelston has developed a six-step routine called the Big 6, which he describes in the featured video. The routine involves stimulating key lymphatic points in your body by rubbing, tapping and massaging them.

While the routine may appear deceptively simple, it can have a profound effect, as stimulating these lymphatic spots will boost blood flow to and from various tissues, change how your nerves respond to tightness in the tissues, and encourage the clearance of toxins from your body through your sweat, urine and feces.

As a result of this detoxifying process, you may experience a period of increased fatigue, lethargy, pain, headache, general malaise or illness-like symptoms. This is a sign that toxins are being expelled. As noted by Nickelston, “that is normal.” To aid the detox process, make sure you drink some water before and/or after doing the routine.

The lymphatic system operates on a unique pressure system that is pivotal for its efficient functioning. This system’s design ensures the effective drainage of lymph back into the bloodstream.

Understanding the pressure gradients within the lymphatic system is crucial for promoting optimal lymph flow and preventing the accumulation of fluids, which can lead to swelling, especially in the extremities like the hands and feet.

The areas around and above the collarbone represent the points of lowest lymphatic pressure. It is here that the lymphatic fluid drains back into the venous blood system, completing its circuit around the body. Because these points are the final destination for lymph being cleared from the body, they are crucial in the lymphatic drainage process.

Conversely, your hands and feet are the farthest from these low-pressure points, making them more prone to swelling due to the accumulation of lymph fluid, as gravity and distance impede the fluid’s return flow.

“By starting at the collarbone — where the pressure is lowest — and working outward and upward, ensures that these low-pressure pathways remain open and able to receive lymph from other parts of the body.”

To effectively encourage the movement of lymph through its vessels and nodes, it is essential to clear the lymphatic system from areas of low pressure toward those of high pressure.

This means that any lymphatic drainage technique or routine should never start with the extremities, where pressure is higher and fluid accumulation is more common. Instead, starting at the collarbone — where the pressure is lowest — and working outward and upward, ensures that these low-pressure pathways remain open and able to receive lymph from other parts of the body.

The six key points for effective lymphatic drainage are as follows. In the video above, Tim Boettner of Think Flow Grow does a full demonstration of Nickelston’s routine so you can follow along. Again, make sure to do them in the correct order, as listed. Use whatever pressure and speed that feels good. You’re not seeking to cause pain.

The whole routine can be completed in just a few minutes and can be done any time of the day. Getting into the habit of doing it once a day, perhaps during your morning shower, is the best way to reap maximum benefits.

1. Above and below your collarbone — Initiating drainage here facilitates the clearance of lymph back into the circulatory system. Begin by lightly rubbing above, over and below your collarbone on one side for several seconds. Next, lightly tap the area with open hand, and then rub the area in a circular motion clockwise and counterclockwise. Repeat on the other side.

2. Jawline — Rubbing and massaging your jawline helps drain lymph from your head and neck. The spot you’re working is located at the top of your neck, directly behind the angle of your jawbone just below your earlobe. Using two or three fingers, rub that area in an up and down motion on one side. Then, lightly tap and do some circular rubbing. Repeat on the other side.

3. Chest — Clearing the chest area supports the drainage of lymph from the upper torso and arms. The spot you’re looking for is where your shoulder attaches to your pectoral muscle. Perform the same rubbing, tapping massaging motions as before on each side.

4. Abdomen — The abdomen is a central hub for lymphatic activity, influencing digestion and lower body lymph flow. To locate the correct spot, place one hand over your belly button and the other hand directly above that. Using both hands, rub your belly up and down. Then, tap your belly with both hands, then stack your hands one atop the other, press your hands into your abdomen and rub in circles.

5. Front of the hip — Stimulating this area encourages the movement of lymph from the lower extremities toward your core. Place your hands over the crease of your groin and rub up and down, then tap and rub in circles.

6. Back of the knees — Finally, the area behind the knees is critical for draining lymph from the lower legs, reducing the risk of swelling in the feet and ankles. Simply place your hands behind your knees and rub above and below the crease of your knees in an up and down motion. Then tap the crease and rub in a circular motion.

When done with all six areas, stand up, lift your heels off the floor and lightly bounce up and down on the balls of your feet for 20 to 30 seconds and shake out your hands and arms.

Adhering to this order is paramount for maintaining an efficient lymphatic system. By starting at the points of lowest pressure and methodically working toward areas of higher pressure, it’s possible to enhance lymph flow throughout the body, bolstering immune function, reducing swelling and promoting overall health.

As explained by Nickelston, this lymphatic drainage routine can also have significant benefits for your emotional and mental health. The reason for this is because when your brain can accurately sense where your body’s joints are in space — a faculty known as proprioception — it significantly contributes to a feeling of safety and security.

Proprioception is part of your body’s sensory system, providing continuous feedback about the position of limbs, the tension in muscles, and the state of joint movement. This sensory information is crucial for maintaining balance, coordinating movements, and performing daily activities confidently and efficiently.

The link between proprioception and feelings of safety lies in your brain’s ability to predict and control bodily movements. When proprioceptive feedback is clear and accurate, your brain can effectively anticipate the outcome of movements, reducing the risk of injury and enhancing physical autonomy. This predictability and control are foundational to a sense of safety, as they enable you to navigate your environment with assurance.

Additionally, clearing the lymphatic system reduces swelling and inflammation around joints, which can otherwise impede the flow of sensory information. Swelling can distort the signals sent by proprioceptors (sensory receptors that detect motion and position) located in muscles, tendons, and joint capsules, leading to decreased proprioceptive accuracy.

As the lymphatic system is optimized and fluid balance is restored, proprioceptors can function more effectively, sending clearer, more precise signals to your brain. As you become more attuned to your body’s positions and movements, you develop a heightened sense of spatial awareness and body control.

This improvement not only aids in physical performance but also reinforces the neural pathways responsible for proprioceptive processing, making your brain more adept at interpreting and utilizing this information.

The culmination of these effects — a well-functioning lymphatic system and enhanced proprioception — contributes to a greater sense of bodily integrity and safety.

When your brain can reliably know where your body is in space, it reduces the perceived risk of falling or suffering an injury, which in turn diminishes anxiety and enhances confidence in your physical capabilities. This assurance extends beyond mere physical safety, influencing psychological well-being by fostering a sense of control and competence in interacting with the world.

Disclaimer: The entire contents of this website are based upon the opinions of Dr. Mercola, unless otherwise noted. Individual articles are based upon the opinions of the respective author, who retains copyright as marked.

The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Dr. Mercola and his community. Dr. Mercola encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional. The subscription fee being requested is for access to the articles and information posted on this site, and is not being paid for any individual medical advice.

If you are pregnant, nursing, taking medication, or have a medical condition, consult your health care professional before using products based on this content.

• Adrenal fatigue describes a collection of symptoms such as body aches, fatigue, nervousness, sleep disturbances and digestive problems

• The theory is that chronic stress can overtax the adrenal glands, resulting in their functional decline and an inability to produce adequate hormones

• It’s long been assumed that if you have low cortisol, you’re suffering from “adrenal fatigue,” but we now know that this is not an accurate concept

• When adrenal function changes, what’s really going on has to do with the signaling between your brain and your adrenal gland in response to stress — not to adrenal gland function alone

• HPA axis dysfunction, which can be identified using the DUTCH test, may better describe where symptoms come from after prolonged exposure to stress

Adrenal fatigue describes a collection of symptoms such as body aches, fatigue, nervousness, sleep disturbances and digestive problems. The concept is based on the idea that your adrenal glands, which are small glands located on top of each kidney that produce hormones like cortisol, can become overworked.

The theory is that chronic stress can overtax the adrenal glands, resulting in their functional decline and an inability to produce adequate hormones necessary for optimal function. In other words, adrenal fatigue is the idea that your adrenal output of cortisol can become insufficient from long-term stress.

It’s important to note, however, that some experts do not believe adrenal fatigue is an actual medical syndrome.¹ While the symptoms often attributed to adrenal fatigue are very real, their underlying causes may be something else entirely.

Your adrenal glands are two triangular-shaped endocrine glands located atop each kidney. They produce over 50 hormones, such as cortisol, aldosterone and adrenaline. Like thyroid hormones, adrenal hormones are crucial for your metabolism.

Adrenal hormones primarily regulate your physical and mental stress responses and influence your metabolism, mood, immune function and blood pressure, but testing their function is complex.

As noted by Dr. Michael Greger in the NutritionFacts.org video above, “Saliva tests for adrenal hormone levels are not reliable, with studies showing so-called ‘adrenal fatigue’ patients having higher levels than controls, similar levels or lower levels, ‘an almost systematic finding of conflicting results.’”2

Further, although blood tests can assess many bodily systems, they do not provide a clear picture of adrenal function. Cortisol is frequently tested using blood, but what’s being measured is your total cortisol, which includes both free and bound cortisol.

Since most cortisol in your body is bound to proteins and inactive, “high cortisol” levels in blood tests may not be informative. Free cortisol, which is biologically active, is what’s important. One of the most effective tests for this is the Dried Urine Test for Comprehensive Hormones, or DUTCH test, performed multiple times over a 24-hour period.

Cortisol levels can vary significantly throughout the day, typically peaking in the morning and decreasing by evening, which is referred to as the diurnal rhythm. A single measurement like a blood draw cannot reveal if your diurnal pattern is dysfunctional. By taking multiple samples throughout the day, you can get a more accurate measure of your cortisol pattern.

Further, the DUTCH test evaluates levels of free cortisol, cortisone and their metabolites, alpha-tetrahydrocortisol (a-THF), beta-tetrahydrocortisol (b-THS), and tetrahydrocortisone (THE). These metabolites are important for assessing adrenal output and can help you understand what the underlying pathology is. While saliva tests allow you to check free cortisol, they still won’t show you the metabolites of cortisol. DUTCH, on the other hand, shows both.

It’s long been assumed that if you have low cortisol, you’re suffering from “adrenal fatigue,” but we now know that this is not an accurate term or concept. When adrenal function changes, what’s really going on has to do with the signaling between your brain and your adrenal gland in response to stress — not to adrenal gland function alone.

Addison’s disease, or adrenal insufficiency, however, is a medical condition that occurs when your body doesn’t make enough cortisol. “The only situation in which low cortisol becomes problematic is probably Addison’s disease, which is adrenal failure. And that’s very rare,” says Georgi Dinkov, an expert on the work of the late Ray Peat, Ph.D., an author and pioneer in nutrition, bioenergetic medicine, environmental factors and regenerative processes.

“If you have adrenal failure, unless you take cortisol shots you will die from hypoglycemia or Addison’s disease. So, it’s lethal,” Dinkov notes. Many doctors use an ACTH (adrenocorticotropic hormone) test to check for problems with your adrenal glands. However, the ACTH test only recognizes extreme underproduction or overproduction of hormone levels. Greger explains:3

“There is an actual disease of adrenal insufficiency known as Addison’s disease, which is diagnosed with an ACTH stimulation test. You inject people with adrenocorticotropic hormone, the signal your brain uses to get your adrenal glands to pump out the stress hormone cortisol, and if your adrenals don’t respond, that shows your adrenal glands must be in trouble.

But inject those presumed to be suffering from chronic stress and fatigue with ACTH, and sometimes you even get a greater rise in cortisol, disproving the notion that stress causes the adrenals to ‘burn out.’”

Even if your free cortisol is low, adrenal fatigue is rarely the cause, according to Dr. Peter Attia. In reality, cortisol production is often normal, but the cortisol is either a) being degraded, b) too much of it is being converted into inactive cortisone, or c) instead of converting back to cortisol, the cortisone is metabolized into THE.

Enzymes called reductases regulate the conversion of cortisol and cortisone into their respective metabolites. Inflammation, obesity and other factors associated with poor health accelerate these conversions.

So, if you’re feeling lousy and have no energy but your cortisol and cortisone metabolites indicate that production of these hormones is normal, then you need to address the underlying factors, i.e., the obesity, insulin and leptin resistance, and inflammation.

Corticosteroids are often prescribed to people with adrenal fatigue — and it may make you feel better temporarily — but the boost they provide isn’t a sign that you needed more cortisol, and exposes you to another set of health risks. Greger said:4

“But wait, you were diagnosed with ‘AF,’ [adrenal fatigue] given corticosteroids, and now you feel great, so it must have been real. That’s the thing about corticosteroids, though. One of the side effects is a euphoric sense of well-being. The problem is that even low doses can increase the risk of osteoporosis, psychiatric and metabolic disorders, muscle damage, glaucoma, sleep disturbances, and cardiovascular diseases.”

While both primary and secondary adrenal insufficiency can be diagnosed with a lab test, more subtle abnormalities in the hypothalamus-pituitary-axis (HPA) are more difficult to diagnose, as there’s no accepted medical test for it. The HPA axis is the primary stress response system. As described in the Journal of Undergraduate Neuroscience Education:5

“It [the HPA axis] is the neuroendocrine link between perceived stress and physiological reactions to stress. The primary function of the activated HPA axis is to release glucocorticoids that activate short-term physiological responses to stress.

While some stress is necessary for salubrious development and aging, when an individual exists in a chronic state of stress their ability to cope is compromised by dysregulation of HPA-axis and other peripheral physiological functions.”

To better describe where symptoms come from after prolonged exposure to stress, it’s important to look at the bigger picture of HPA axis dysfunction. This is the more accurate term describing what is happening here. According to Mark Newman, the founder of Precision Analytical Laboratory in Oregon, makers of the DUTCH test:6

“If a patient has low cortisol, we see many providers label that as ‘adrenal fatigue’ and work to try to increase cortisol. What we find when we look at the metabolites of cortisol in these patients (which is a better marker for overall cortisol production), is that about half of the patients with low free cortisol are making more than average amounts of cortisol.

They may be processing it more quickly. As in obesity, you get these huge productions of cortisol (metabolites), but when you only focus on the free cortisol, you can call someone ‘stage 3 adrenal fatigue’ who is literally making more cortisol than 90%, 95%, or 99% of the population in some situations (because obesity results in more cortisol production, but not more free cortisol). So it’s a more complex situation than that.”

Evaluation of free hormone plus metabolites gives a more complete picture and can prevent practitioners from misunderstanding what is wrong with a patient. As mentioned, the ACTH test only recognizes extremes, as shown by the top and bottom 2% of a bell curve.

This means your adrenal cortisol production could be functioning 20% below the mean, and your body experiencing symptoms of HPA dysfunction, yet the test will not recognize it. To identify HPA dysfunction, a comprehensive hormone panel like the DUTCH test is recommended.

Thyroid function is another variable in cases of “adrenal fatigue,” as dysfunction in one can affect the other. For example, if you have low thyroid function and your adrenals aren’t producing enough cortisol, it can worsen your symptoms. Since both are involved in metabolism, dysfunction in either your thyroid or adrenals can also produce very similar symptoms, such as fatigue, memory impairment and low mood.

Dr. Jinaan Jawad, a specialist in chiropractic and functional medicine, describes your adrenals as the “battery backup” for your thyroid. If your adrenals are overtaxed, your thyroid function will suffer.7 If you’re hypothyroid and on hormone replacement therapy, yet still experience symptoms of low thyroid function, you could be shutting down too much cortisol. To address this, Jawad recommends avoiding adrenal stimulators, such as:

• Coffee, soda, energy drinks and other caffeinated and/or stimulating beverages

• Refined sugars, high fructose corn syrup and artificial sweeteners

• Nicotine

• Alcohol

• Any food you have an allergy or sensitivity to (example: dairy, wheat, corn, gluten or shellfish), as these foods will cause a release of histamine and inflammatory chemicals that active your fight-or-flight response

• Seed oils (partially hydrogenated fats high in omega-6 linoleic acid) and any food made with them, which includes most processed and fast food. Examples include cottonseed oil, corn oil and canola oil. All of these oils inhibit adrenal hormone synthesis

• Excessive exercise, as this keeps your body locked in fight-or-flight response

If chronic stress is taxing your body, adaptogenic herbs can help your body become more resilient to stress. They work, in part, via hormone regulation and immune function support. Five adaptogenic herbs for adrenal support include the following:

1. Ashwagandha, which helps your body adapt to stress by balancing your immune system, metabolism and hormonal systems. The root contains the highest concentration of active ingredients that modulate hormones, including thyroid hormone, estrogen, progesterone and testosterone.

2. Rhodiola, which has been shown to be particularly beneficial for your nervous system. It has antidepressant and anti-anxiety benefits, and may help reduce symptoms of burnout associated with work stress. Its energy and vitality-boosting effects can have clear benefits for those struggling with chronic fatigue. As an added boon, it tends to be fast-acting.

3. Asian (Panax) ginseng — Like ashwagandha, Asian ginseng impacts thyroid hormones. More specifically, it contains properties that block production of excessive amounts of rT3. A study looking at the impact of ginseng injections found it produced healthy increases of T3 and T4 and a reduction in rT3.8

4. Siberian ginseng (Eleutherococcus senticosus) — Its active components are called eleutherosides, which are thought to stimulate your immune system. Like Asian ginseng, Siberian ginseng is an adaptogen that’s traditionally been used to increase energy, stimulate the immune system and increase longevity.

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   It also has mild antidepressive effects and is useful for insomnia, behavioral and memory problems, and has been shown to improve exercise endurance by improving oxygen utilization in your body.

5. Tulsi — Highly revered in India for over 5,000 years, tulsi, also known as holy basil, has been valued for its many health-promoting properties. This herb is said to purify the mind, body and spirit, and has been cherished for its protective and uplifting nature.

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   Tulsi tea is an antioxidant-rich beverage with a complex and unique chemistry. It contains hundreds of beneficial phytochemicals. Working together, these compounds have adaptogenic and immune-enhancing properties that combat stress, bolster your immune system and promote healthy metabolism, including helping your body maintain an optimal level of blood sugar.

Disclaimer: The entire contents of this website are based upon the opinions of Dr. Mercola, unless otherwise noted. Individual articles are based upon the opinions of the respective author, who retains copyright as marked.

The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Dr. Mercola and his community. Dr. Mercola encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional. The subscription fee being requested is for access to the articles and information posted on this site, and is not being paid for any individual medical advice.

If you are pregnant, nursing, taking medication, or have a medical condition, consult your health care professional before using products based on this content.