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Lymph is a clear, straw-colored fluid similar to plasma, the fluid part of blood. It starts out life as plasma, flowing through your arteries laden with oxygenated blood cells and nutrients to supply all your body’s cells. Plasma leaks out of tiny blood vessels called capillaries and into spaces between the cells in the tissues to become tissue fluid. This bathes the cells, providing oxygen and nutrients essential for energy, growth, and renewal. It also removes wastes, bacteria, and toxins from the cells. The tissue fluid then drains into the lymphatic capillaries, where it becomes lymph.

Lymph flows in a closed network of vessels in a system that is completely separate from the blood circulation. The lymph capillaries join together to form lymph veins or lymphatics. The lymphatic system has no pump of its own, so to flow efficiently it relies on the movement of muscles, for example, when breathing or walking. As muscles contract they squeeze the lymph along the lymphatic vessels, which have valves to prevent the fluid flowing back. The lymph fluid eventually returns to the bloodstream via a connection between the lymphatic and venous systems, situated at the base of the neck.

You could think of lymph as a kind of internal irrigation system draining wastes from the tissues. At night, when this drainage system slows down, fluid builds up in the tissues. That’s why your face can appear puffy first thing in the morning. Lack of physical exercise during the day also slows the flow of lymph. But that’s not the only thing to watch out for – poor diet, pollution, and shallow breathing can all restrict lymphatic drainage.

One of the most important functions of lymph is its part in the body’s defences. At intervals, the lymphatics empty into chambers called lymph nodes where the lymph is filtered and bacteria and other invading organisms are trapped and inactivated by white blood cells, or leukocytes, of the immune system. There are various kinds of leukocytes; some, such as the small lymphocytes, produce antibodies to destroy bacteria and viruses, while others are phagocytic cells that engulf and destroy foreign particles and organisms. Lymph must pass through at least two nodes before it is totally cleansed and can return to the bloodstream. If the lymph system gets overloaded you can see the effect in the condition of your skin, such as the appearance of spots, blackheads, and dry patches. While these problems can be treated easily, they needn’t occur in the first place.