You’ve probably heard the term “lymph glands” or “lymph nodes.” The human body contains an extensive network of these nodes—around 600 to 700 in total—spread throughout various regions such as the neck, armpits, abdomen, and groin. Besides serving as one of your body’s primary defenses against viruses and bacteria, the lymphatic system plays a crucial role in capturing and destroying cancer cells. It also helps remove excess fluid, cellular debris, and waste products from the interstitial spaces surrounding your cells.

When the lymphatic system becomes blocked, sluggish, or compromised, lymph fluid can accumulate instead of flowing freely. This buildup may lead to swelling, discomfort, fatigue, or a weakened immune response. This is why lymph nodes often become swollen when you are sick—the lymph inside them becomes congested with waste materials, pathogens, and white blood cells that are working hard to fight infection.

Unlike the circulatory system, which has the heart to pump blood, the lymphatic system relies entirely on body movement—the contraction of muscles, the motion of joints, and even deep breathing—to keep lymph fluid circulating. As a result, staying physically active is essential for maintaining a healthy lymphatic flow. This also helps explain why people who live a sedentary lifestyle may experience reduced immunity, slower detoxification, and increased susceptibility to illness.

In addition to regular movement, practices such as stretching, massage, proper hydration, and deep diaphragmatic breathing can further support the lymphatic system. Caring for this often-overlooked network can significantly enhance overall health, energy levels, and resilience against disease.