10 Ways to Support Your Lymphatic Health

Any form of exercise—walking, cycling, gardening, dancing—helps get your lymph system going. When you move, your muscles contract, acting as pumps circulating lymph fluid throughout your body. This encourages the removal of toxins and waste products, and stimulates the flow of lymphocytes, which enhances immune function.

Fun fact: the movement of water combined with pumping muscles helps lymph fluid flow! Incorporate swimming and other water workouts into your routine to show your lymph system some extra love.

Stay hydrated

Health advice you’ve probably heard a million times? Drink. More. Water. But when it comes to the lymphatic system, the benefits cannot be overstated. Lymph fluid is 96 percent water, and staying hydrated helps maintain its volume and consistency. When properly hydrated, the lymphatic system can effectively transport nutrients to cells, remove cellular waste, and support the body’s immune response.

Pro tip: add a little lemon to your water—it helps mineralize lymph fluid!

Eat a nutrient-dense diet

What you eat seriously impacts your lymphatic health. Green, leafy veggies, fruits, omega-3s, and cruciferous vegetables are superfoods for your body’s detox system. Herbs and spices like ginger, turmeric, garlic, echinacea, calendula, and dandelion support lymphatic health by providing antioxidants, vitamins, minerals, and phytonutrients that support immune function, reduce inflammation, and promote detoxification.

Drink herbal tea

Herbal tea is remarkably healthy. And red root tea may the best for lymphatic drainage, reducing swollen lymph nodes, decreasing lymph congestion, and relieving fluid stagnation. If that flavor isn’t it for you, you can always try yaupon, ginseng, cleavers, or nettle tea—all great options for lymph health!

Pro tip: make your own herbal tea blends with dried or fresh ingredients from your local health food store.

Try dry brushing

Dry brushing is more than just a beauty techinique—it could also benefit your lymph system. To give it a try, use a natural, firm bristle brush on dry skin before you shower or bathe. Begin at your feet, moving to your legs and arms using long, sweeping motions toward your heart. Brush your abdomen in a circular, clockwise motion (this follows the natural direction of your intestines). By improving circulation and moving lymph fluid, you’re giving your body’s detox system a little wake-up call.

Stand tall

If you’re a Ted Lasso fan, you might recall the fabulous image of Rebecca making herself big by stretching upward to feel her own power. Little did she know that she was boosting her lymphatic system, too! Stretching, especially in the neck and shoulders, boosts lymphatic health by moving lymph fluid more freely throughout the body, assisting in the removal of toxins and waste products.

Get upside down

Flip your world around! When you’re upside down, gravity helps to lengthen and decompress your spine, relieving pressure on your joints and allowing them to relax. An inversion table or restorative yoga poses like Legs Up the Wall or Downward Dog gently reverse blood flow, encouraging lymphatic fluid to circulate more efficiently.

Sweat it out

As you sweat, your lymphatic system kicks into high gear, pushing out toxins and stressors that have been cluttering up your system. And there are plenty of great ways to work up a sweat! A relaxing sauna, hot yoga class, or brisk hike can all get you glowing and are surefire ways to give your lymphatic system a healthy kick. So embrace the sweat and give your body its own little detox spa day.

Dive into hot and cold therapy

Hot and cold plunges are like giving your lymphatic system a rollercoaster ride. When you slide into hot water, it opens up your pores and gets your blood flowing. Then the jump into icy cold water acts as a wake-up call for your system. Blood vessels tighten, lymphatic fluid gets pumped, and your body responds as if you’ve hit the refresh button. It’s a reset for your whole system, leaving you feeling invigorated and your lymphatic system rebooted, ready to fight infection.

Just breathe

Yup, the simple act of breathing is a superpower for your lymphatic system. When you take deep breaths, your diaphragm gets a little workout—like a mini, inner massage. This gentle pressure helps stimulate the flow of lymphatic fluid, encouraging it to move through your body and flushing out toxins and waste. So, remember, the next time you take a big breath or do some deep-breathing exercises to relax, you’re not just inhaling air, but also giving your lymphatic system what it needs to keep things flowing smoothly!