The Book of Lymph: Self-Care Practices to Enhance Immunity, Health, and Beauty

by Lisa Levitt Gainsley

A first-of-its-kind guide that outlines and explains the health-promoting properties of lymphatic massage, featuring beautifully illustrated, five-minute self-massage sequences anyone can do at home.

Thanks to the astonishing results it provides—glowing skin, a flatter stomach, enhanced immunity, and full-body detox—the practice of manually stimulating the lymphatic system has become one of the most popular wellness practices today. Lymphatic drainage works because the lymphatic system—a complex geography of rivers that snake throughout the body just beneath the surface of the skin—connects every other bodily system. When lymph flows, everything else flows, too.  In this first-of-its-kind guide, veteran lymphatic drainage practitioner, educator, and advocate Lisa Levitt Gainsley explains how to maintain lymphatic health, sharing the five-minute self-massage techniques she originally developed for her high-powered Los Angeles clientele. These simple sequences are tailored to address a number of specific and common bloating, headaches, digestive problems, immune health, anxiety, weight loss, acne, inflammation, and more. Whether you just want to look and feel your best or are facing a more serious health issue such as cancer treatment or recovery, The Book of Lymph offers educational and practical instruction to help you cultivate a body free of pain and lethargy, activate a calmer state of being, and boost overall glow—in just five minutes a day.  

Genres: Health, Nonfiction, Self Help, Science, Reference

368 pages, Hardcover

Published May 4, 2021

Reviews

[Alicia Bayer · Rating 4 out of 5]

This is the second book on lymph that I've read for review recently but the two books could not be more different. The first was by a respected doctor (Lymph Longevity: The Untapped Secret to Health) and was an in-depth scientific look at the importance of the lymphatic system, the role it plays in all sorts of illnesses, and how to support it. This one is written by a woman who does lymphatic massages who has a bit of a celebrity following and it mostly contains detailed directions on how to do lymphatic massages. Unfortunately, my galley had terrible illustrations that looked like negatives of the artwork most of the time, so I couldn't really use the illustrations to properly follow the recommendations. It appears that it uses simple brown and white drawings of people to show the many steps for each massage.

The number of steps for the massages was a bit overwhelming for me and they take up many pages. There are sometimes 30 steps. You are supposed to massage the nearest lymph nodes first to "open the drain" and then you massage part by part in that direction. You are supposed to use specific hand positions like the C and J and it didn't translate that well for me to understand it (terrible illustrations played a part in that). It reminded me a bit of those yoga books where the steps take multiple pages and you don't know if you'd actually use a book and flip through it with that many pages even if you want to get in the habit. I'm sure if my illustrations hadn't have been so wonky, it might have helped there. As it was, it seemed incredibly long and complicated with bizarre, hard to read illustrations.

The end section has other recommendations for helping the lymphatic system like swimming, yoga, exercise, walking and food suggestions. Other suggestions like meditation don't seem that related to lymph, but can't hurt.

I read a temporary digital ARC of this book for review.

[Renee Roberts · Rating 3 out of 5]

The author advocates doing these lymph exercises and massages for everyone, but the truth is that the majority of people who pick up this book do so because of a particular health issue. Me included. Following surgery to remove a cancerous mass from my tongue and a huge number of lymph nodes from that side of my neck, I went through therapy to deal with lymphedema. Fortunately, even after losing 49 lymph nodes, my swelling was minimal and I have the basic tools to keep it that way. And now I also have this book if I need a deeper dive than my daily routine. I read the first few chapters of intro, and the sections about the head and neck, but there are many others.

[Emily · Rating 3 out of 5]

This is a manual of lymph drainage massages that you can do to yourself, separated by the purpose for which you wish to do them. This isn’t a book that you read cover to cover - it’s more useful as a reference guide you keep on your shelf. The intro does get into what lymph is and how the lymph system works, which was interesting (but a bit dry to read as it used a lot of lingo). While the massages seem helpful, they were a bit hard to understand through text and a few graphics only, and I’d find a YouTube video much easier to follow.

[Rae · Rating 5 out of 5]

This book was incredibly helpful in learning about the lymphatic system and how to move fluid throughout your body. I had surgery over a year ago and definitely am experiencing some stagnant lymphs. Gainsley illustrates clearly how to self-massage lymph’s and move fluid for a healthier overall body.

My copy is filled with tabs! I’ll definitely use this book as a reference tool to work my lymphatic system along with my cupping practice.

[aMandalin · Rating 5 out of 5]

Every human with a lymphatic system needs to read this!!! I LOVE lymphatic drainage and have found such insane amounts of healing through it, but this book covers it ALL!! i’m buying this! it not only covers the nerdy science and medical aspect, but gives peer reviews and studies to back it up, and most of all, teaches you through real life examples how every lymphatic drainage movement helps you. Then it gives a hugely nearly overwhelming amount of visual instructions to do it to yourself! Beautiful!

[Jackson · Rating 5 out of 5]

great ideas for toxin drainage

[Healthypedia · Rating 4 out of 5]

The Book of Lymph is a comprehensive guide to understanding and improving lymphatic health through self-massage and holistic practices.

The human body is a marvel of intricate systems working in harmony, and among them, the lymphatic system often remains in the shadows, quietly performing the role of a ‘river of life.’ Every cell in our body is bathed in its nurturing fluid, making it an essential yet frequently overlooked component of vibrant health. This intricate network serves as the body’s diligent custodian, swiftly dispatching immune cells to protect against potential threats and maintaining fluid balance.

In this review, we will take a look at the book The Book of Lymph by Lisa Levitt Gainsley, which offers an extensive exploration of the power of this often-underappreciated system.


Author’s background

Lisa Levitt Gainsley, CLT, holds a certification as a Lymphedema Therapist and is also an educator in lymphatic health.

She has two decades of experience, having worked at UCLA Medical Center and maintaining a successful private practice. Lisa is recognised for introducing the concept of self-massage for lymphatic health, and her contributions have been showcased in publications such as Goop, Healthline, the Hollywood Reporter, Elle, and various other media platforms.


What is the book about?

The Book of Lymph by Lisa Levitt Gainsley delves into the remarkable benefits of lymphatic massage. The book features self-massage sequences that are accessible to anyone seeking to improve their health from the comfort of home.

The book is divided into three parts, each offering insights into the functioning of the lymphatic system and useful practices meant to improve lymphatic flow. In Part I, Lisa Gainsley explains the fundamental science behind the lymphatic system and underscores the importance of lymphatic self-massage for maintaining optimal health.

Part II presents a variety of lymphatic self-massage sequences. Lymphatic massage offers a wide range of benefits, including accelerating weight loss, aiding in healing from illness and injuries, promoting postsurgical recovery, achieving glowing skin, balancing immunity, improving digestion, energy, healing, and sleep, reducing anxiety and various symptoms such as bloating, headaches, and sore throats.

Part III offers holistic remedies that complement the self-massage sequences, including insights on skincare, holistic treatments, and exercise, all supported by scientific research related to lymphatic health. This section guides readers on how to maximise the benefits of their self-care routines.


Three key takeaways from The Book of Lymph

1. Lymphatic congestion can lead to chronic inflammation

The book provides a crucial understanding of how the lymphatic system plays a pivotal role in managing inflammation within the body. Inflammation, often at the core of various health issues, is the body’s response to toxic invaders or injuries. This response involves multiple immune system cells, and the lymphatic vessels act as a vital transport route for these inflammatory cells to reach the lymph nodes, where white blood cells engage in immune responses. However, if the lymphatic vessels do not operate effectively, their ability to regulate this response is compromised. In such cases, the lymphatic system may struggle to keep up with the influx of fluids, resulting in a buildup of lymphatic fluid.

If this excess fluid is not properly managed, it can lead to chronic inflammation in tissues. Chronic inflammation is associated with an elevated likelihood of developing conditions such as heart disease, diabetes, cancer, arthritis, and gastrointestinal disorders like Crohn’s disease.

The good news is that lymphatic self-massage offers a practical solution. By engaging in lymphatic self-massage, individuals can enhance the transportation rate of lymphatic fluid. This process effectively assists in removing surplus fluids, thereby reducing inflammation in the body.

2. Lymphatic and digestive health are deeply connected

The author reveals a profound connection between the lymphatic and the digestive systems. The lymphatic system has dual functions within the digestive process. Firstly, it aids in processing food by facilitating the absorption and transportation of nutrients, hormones, and other vital components from the digestive tract to the bloodstream. Secondly, it contributes to maintaining a healthy digestive environment, supporting the immune system in warding off food-borne infections. Abdominal self-massage is recommended to alleviate symptoms such as constipation, bloating, and inflammation by promoting organ motility and reducing lymphatic congestion.

3. The brain lymphatic system removes harmful substances and helps prevent cognitive diseases

The book also explores the link between lymphatic health and brain health. It highlights the recent discovery of the glymphatic system, also called the brain lymphatic system, responsible for clearing toxins from the brain during sleep. This groundbreaking insight underscores the importance of uninterrupted sleep for overall health. The impaired glymphatic system function is associated with difficulties in healing brain injuries and eliminating accumulated toxins, including amyloid plaques implicated in conditions like dementia and Alzheimer’s disease. Emerging research suggests that optimising the glymphatic system may hold promise in the treatment of various neurological disorders, offering hope for improved cognitive and neurological outcomes in ageing individuals.


Strengths and weaknesses, according to readers’ reviews

Strengths:
• Packed with valuable information about lymphatic health, providing readers with a deep understanding of the topic.
• Offers practical instructions for self-massage techniques, making it accessible for those interested in incorporating lymphatic care into their regular health routines.
• While lacking video instructions in the book, The author has YouTube videos available to complement the content, enhancing the learning experience.

Weaknesses:
• The instructions for self-massage can be a bit tricky to follow initially. This complexity might pose a limitation for those seeking straightforward guidance.


Best quotes from The Book of Lymph

“Symptoms of improper lymph flow may be triggered by a physiological or stressful emotional event. You may suffer from bloating, aches and pains, intermittent digestive troubles, and persistent fatigue – discomforts that are immediately apparent. Other symptoms such as eczema, chronic constipation, and weight gain can creep up over time to snowball into problems that you may not realize pertain to your lymphatic system.”

“Until very recently, little was known about the role of the lymphatic system in neurological health. In a fantastic discovery, the Danish scientist Maiken Nedergaard at the University of Rochester Medical Center identified the network of lymphatic vessels in the brain that eliminate toxins using cerebrospinal fluid. Nedergaard created the term glymphatic system (coining a word combining the brain’s glial cells with “lymphatic” due to the system’s dependence on glial cells). Her research was published in Science Translational Medicine in 2012. One of the most important results of her research was the discovery that the glymphatic system works primarily while we sleep (underscoring, yet again, the importance of uninterrupted sleep!).”

“As researchers develop ways to treat narrowing lymph passageways, you can do your part with self-massage, given the principles you know about how lymphatic vessels respond to touch and movement. You will notice your headaches, dizziness, and brain fog improve with this sequence because you are increasing the absorption and transportation rate of cellular waste.”


Final takeaway

The Book of Lymph by Lisa Levitt Gainsley is a valuable resource that discloses the crucial role of the lymphatic system as a ‘river of life.’ With two decades of experience as a certified Lymphedema Therapist, Gainsley provides a wealth of information and practical self-massage instructions that enable readers to improve their lymphatic flow for better digestive, cognitive and mental health.

This book is a must-read for those interested in proactive health practices and anyone looking to improve their overall well-being through lymphatic care, making it a valuable starting point for a journey into understanding and nurturing the lymphatic system.

[Jenny · Rating 4 out of 5]

There was so much information packed into this book! I learned quite a bit about the lymphatic system. Definitely something I’ll be using as a reference.

[Bethany B · Rating 3 out of 5]

Loved the actual massages listed. Some of the extra chakra stuff is not my cup of tea. Took what I could use and set aside what wasn’t for me. It was still well written and I’ve felt good doing a lot of the different lymphatic massages for different issues. I do wish the titles for the different issues were bigger and bolder to make flipping through the book and finding what I need faster.

[Amber · Rating 5 out of 5]

The first part was fascinating! I’m in awe of the lymphatic system and its complexities. I have more gratitude for the human body and in God’s master design!

I personally would do better with the massages with a video vs. reading or listening to the book. I’m more of a visual learner and will be checking out the author’s social media presence to incorporate the massages into my life.

[April · Rating 4 out of 5]

If you follow my instgram, reading about body inflammation has been a rabbit hole for me! This book is a great reference for the lymphatic system. I love the multi step approach to a healthy anti - inflamitory lymph system. On the down side, the routines that have 24-30 steps are extreme. In today's world that kind of time is exorbitant. A great reference to keep on hand for information

[Caitlin Stevens · Rating 4 out of 5]

As someone with primary lymphedema, the science behind the lymph system and the techniques for manual lymphatic drainage really helped me. I have purchased this book for friends with lymphedema or at risk of lymphedema

[Paulina · Rating 5 out of 5]

4.75 stars.The best book about lymph and lymphatic massage I ever read. Really nice and helpfull images and descriptions. Useful and full of information, with few selfstories (not too much, no too overwhelming like it is in most of self help guides).

[Maren · Rating 5 out of 5]

After trying all the different exercises every day for 12 weeks, I need to buy this book. I leaned so much about how incredible my body is. It helped me with congestion, swelling in my limbs, and digestion.

[Alexis · Rating 2 out of 5]

Lacked sources for claims.

[Kristen M. · Rating 2 out of 5]

Decent informational book - but I agree with a previous reviewer that there is no reference list to back up the claims made in the book by the author.

[Julie · Rating 4 out of 5]

overall, I liked it and will be buying a copy of this book for myself as the book has a nice top level explanation of the lymphatic system, many illustrated guides on how to self massage, and a handful other useful guides concerning lymphatic care or finding a licensed practitioner in the back of the book. I will also be rolling some select lymphatic massages and deep breathing exercises into my weekly routine along with dry brushing to see what happens, if anything to do as pleasant self-soothing. what prevented me from giving this book 5 stars was the absence of a works cited page when throughout the book the author continuously mentions papers and studies. not having these "sources" specifically cited or at least named was an odd sort of obfuscation that contrasted to her firm warnings of people with serious conditions (ie, cancer, lymphedema, Crohn's, etc) to consult a doctor before trying any of the self care practices described. why not cleanly complete your message with a works cited section to compliment the glossary of terms, index, and other useful guides in the back of the book?

[Terry · Rating 5 out of 5]

This book is fabulous, whether you’re interested in proactive and preventive health practices or responding to some kind of health concern, not just lymphedema. In fact this book convinced me that I should be integrating lymph care into my regular health routines.

In addition to detailed instructions for self massage, the book provides a good foundation for understanding the lymphatic system and its importance, as well as additional guidance on its care, beyond massage.

The only thing that’s missing here is video instruction on massage techniques. While she doesn’t appear to be reference them in this book, Gainsley does have several videos on YouTube that do just that. They are well worth watching as a supplement to the book.

[Mary · Rating 4 out of 5]

I think book is the perfect starting point to learning about what your lymphatic system is, how it operates, and how to support it through various forms (self-massage, exercise, breathing, sleep, nutrition). It was jam packed full of information and I've done a few of the massages! The instructions can be a bit tricky to figure out but I'm sure with time it'll get easier. I'm upset that I honestly didn't pick this up earlier - it's been on my shelf since the release date and I've only just gotten around to reading it!

[Nina · Rating 5 out of 5]

Very good! I borrowed both the book and audiobook from the library and both listened to the book while looking at the book which was full of pictures and methodologies for reference.

This is a great owners manual for the body with lots of self-care options and ideas that I can do myself.

So good, that I will have to buy my own copy of this book to mark up and reference. Thus, I will use this book for my Extreme Reader challenge under the category, exceeds expectations.

[Laurie · Rating 5 out of 5]

Brb making my entire family listen to me explain the lymphatic system. This book makes health feel satisfying, like spring cleaning or a traffic jam clearing. Explains in ways I have never thought about why it is important to breathe deeply, move your body, eat food from the earth, experience touch, and drink water. Approachable. 50% actual reading, 50% massage techniques to try.


The diet recommendations seemed unbased but I can get over it.

[Stephanie · Rating 5 out of 5]

This is the only book I have read on the lymphatic system. I found it full of good information and detailed instructions on how to massage your own body. There are many steps to each sequence but they are simple and I think will be easy to remember after a few tries. The first sequence I tried was done right before bed. I felt so relaxed and fell right to sleep.

[Andi · Rating 4 out of 5]

Such helpful and science-based information. I love the clear explanations of the techniques and the science behind them.

I listened to the book on audio, which was great for part one but not ideal for the practices themselves. Fortunately, the author created a downloadable PDF that I got to read the practices.

Highly recommended.

[Annie Gummer · Rating 5 out of 5]

Fantastic!!! In a medical world where the lymph system is rarely talked about as preventive medicine and often only as the lymphatic system is impacted during disease - this was excellent so many great descriptions, learnings, practical aspects. Loved it and can’t wait to refer to over and over. Excellent! Highly recommend if you’re a practitioner wanting to learn more about lymph.

[Michelle Bilinski · Rating 4 out of 5]

Love all of the info in this book!! Can’t wait to implement it more. Not the best to listen to just because there are so many techniques to follow with diagrams, but so thankful it comes with an accompanying pdf!

[Donna · Rating 5 out of 5]

It explained a lot about the symptoms from the bloating, swelling and inflammation I'm experiencing! I found the book at the library, but I will definitely be purchasing it as a guide since it has step by step illustrations on the self-massage techniques.

[Milli · Rating 3 out of 5]

A little bit "granola-y". The majority of the book is self massage sequences. But if you're looking for all the information you can about your lymphedema, it's worth a read. Maybe not the first one I'd revommend.....

[Georgia · Rating 4 out of 5]

i think this (audio)book cured my sinus issues, which has saved me a small fortune in otrivine. larry david and selma blair agree with me. i also think it's funny that this author has a podcast called IT'S YOUR LYMPH!

[Jihye · Rating 3 out of 5]

Interesting book. I was hoping it would have simple, every day lymph draining routines but found long, complicated routines for specific issues that I don't normally have. Informative, but I'm not likely to pick this up to look up many steps on how to fix a headache every time I have one.

[Maria · Rating 5 out of 5]

Great book

Very interesting, informative book that can be easily applied at home. I love that she makes it available for everyone to live their best health. I really like it.