Lymphatic drainage massages may have put the lymphatic system on the wellness map, but most of us had no idea what lymph even was until we saw someone getting sculpted on TikTok with a (painful?) wooden tool. Sure, lymphatic massage sounds detoxifying and buzzy, but why does the lymphatic system even need help in the first place?
Turns out there’s a lot to it. Your lymphatic system is an entire network of channels that move lymph (aka fluid) through your body. Yet unlike your bloodstream, which has the heart to do all the heavy lifting, your lymph has no pump of its own. This means that it relies solely on YOU to keep the lymph moving properly. When you move, breathe deeply, and stay hydrated, your lymph flows freely. When you don’t… things can stagnate and you may feel puffiness, fatigue, or that hungover, icky or “off” feeling.
Lucky for us, we can support our lymph flow every single day through simple habits that help our bodies do what they’re naturally designed to do. Let’s walk through them.
Move Your Body
Since your lymph requires physical movement to circulate, anything that gets your muscles contracting and relaxing creates the pressure your vessels need to move lymph forward. And consistency is the key here. Gentle activities like walking, yoga, and stretching all help squeeze lymph through your vessels. Another incredible tool is rebounding, or bouncing on a mini trampoline, to create a rhythmic pumping effect that encourages lymph drainage from head to toe.
Breathe Deeply
This is hands down the easiest (and most underrated) thing you can do for your lymphatic system. Your diaphragm acts like a built-in pump for lymph in your chest, so every deep inhale and long exhale creates pressure shifts that move lymph through the thoracic duct (the main channel of your lymphatic system).
Try this: place one hand on your belly, one on your ribs, and take 10 slow, deep breaths, expanding through your ribs and abdomen with each breath. It’s a two birds, one stone situation because you get to show your lymph some love and support your nervous system at the same time.
Hydrate, Hydrate, Hydrate
Did you know that your lymph is mostly water? That’s why dehydration can make it thick, sluggish, and less effective at clearing out waste. You can think of it like trying to push honey through a straw instead of water. Keep your lymph flowing easefully by sipping on hydrating fluids (like water with salt, coconut water, mineral-rich teas, and electrolyte blends) throughout your day and eating hydrating foods (like cucumbers, celery, watermelon, citrus, etc).
Show Yourself Love
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Dry brush with short strokes towards your heart to stimulate the flow of lymph and blood. Try doing it before a shower for extra benefit or first thing in the morning.
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Get a massage or do a self-massage at home to ease congestion and any fluid retention or swelling. Gua sha is also great for moving lymph in your face and neck.
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Hop in a hot sauna, steam room, or bath to promote circulation and relax your muscles.
Eat a Colorful Diet
What you put into your body also dictates how smoothly your lymphatic system runs, as poor nutrition, sluggish digestion, and high levels of inflammation can worsen fluid retention and lymph congestion. Focus on foods that reduce inflammation and enhance your body’s natural detoxification pathways. That can look like:
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Leafy greens (dandelion greens, spinach, arugula, romaine) and cruciferous veggies (kale, Brussels sprouts, broccoli, cabbage) to help your liver process toxins and ease the lymph’s workload. They also provide a dose of magnesium, which supports muscle relaxation and circulation.
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Antioxidant-rich berries protect your tissues from oxidative stress and damage, which can impair lymphatic flow.
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Citrus for a solid boost of vitamin C to enhance immune health and maintain the integrity of lymph vessels.
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Culinary herbs like ginger and turmeric are anti-inflammatory, immune-supporting, and circulation-boosting.
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Omega-3 fats (fatty fish, avocados, olive oil, walnuts, flaxseeds, chia seeds) help lower systemic inflammation, which is a major contributor to lymphedema and impaired vascular function.
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Alliums (garlic, onions, shallots, scallions) are rich in sulfur, which aids the enzymes involved in detoxification.
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Watermelon, cucumbers, celery, and other fruits and veggies with a high water content help hydrate your body to keep your lymph running smoothly and fluid balance optimal.
Lean on Herbs
Some herbs are true lymph lovers, helping to support flow, detoxification, and immune balance. Our favorites are:
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Calendula
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Cleavers
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Red Root
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Burdock Root
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Ocotillo
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Stillingia
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Ginger
Sip them as teas, take them as tinctures, or simmer them into broths.
