By Jenna Lebovits
If you’re doing all the “right” things and have mastered your personal wellness rituals but something still feels off, the answer could lie in your lymphatic system. Oftentimes overlooked, this complex collection of nodes, ducts and vessels is a key part of the immune response, and defends the body against pathogens like parasites, viruses, bacteria and fungi. Through the movement of a colorless, watery fluid called lymph, this system helps in regulating immune function, maintaining fluid balance and absorbing fatty acids in the stomach. But unlike the heart, the lymphatic system lacks a central organ to move fluid, instead relying on movement and muscle contraction. Support your system at home with age-old practices and simple daily rituals. By incorporating these straightforward routines into your every day, you can keep your lymphatic system thriving:
If you’re here reading this, it’s likely you’d agree that movement is essential in maintaining a sound body and mind. Going for a short walk, jumping or stretching can trigger muscle contractions in the body, which naturally flush out toxins and increase circulation. For a little extra oomph, For an added boost, consider trying out rebounding exercises (bouncing on a trampoline), which is especially helpful in moving lymph fluid throughout the body.
Breath work is a simple, powerful tool that encourages mindfulness, well-being and even lymphatic drainage. Diaphragmatic breathing, alternate nostril breathing and box breathing are especially useful in stimulating the lymphatic system. By taking deep, full breaths, the body’s intra-abdominal pressure shifts, stimulating the flow of lymph.
Who doesn’t love a good massage? Through gentle, rhythmic strokes, lymphatic drainage massage encourages the movement of lymph fluid, and supports the body’s natural detox pathways to clear out toxins and even decrease puffiness. Regular sessions—whether DIY at home or a professional treatment—can keep your lymphatic system flowing and body thriving.
It’s estimated that nearly 75 percent of Americans are chronically dehydrated, which slows the body’s lymphatic system, leading to fatigue, bloating and less-than-optimal detoxification. Drinking 6 to 8 cups of clean, quality water per day will support the body in properly transporting nutrients and eliminating waste.
An ancient ritual with roots in Egypt, dry brushing is believed to encourage lymphatic drainage by boosting circulation and exfoliating the skin. Start with a natural bristle brush, beginning at the feet and using long, sweeping strokes upward toward the heart. Use circular motions for the torso and back, and apply lighter pressure on sensitive areas like the abdomen, breasts and neck. For optimal results, experts recommend making this a daily preshower practice. Enjoy all of the typical benefits from dry brushing—such as smoother skin and reduced cellulite—plus a subtle energetic boost from the copper’s negative ions. Ionic Dry Body Brush, $70, tronque.com
This medical-grade, indestructible stainless steel gua sha tool features a grooved edge designed for maximum toning, de-puffing, sculpting and lifting of facial muscles. By stimulating the skin’s surface, gua sha is an efficacious method for boosting blood flow, and delivering oxygen and nutrients to nearby cells. Fine-tuned through thousands of hours of testing and crafted by an acupuncturist, herbalist and holistic aesthetician, this tool gently pulls the facial tissue to enhance lymphatic drainage and smooth the underlying fascia—revealing a bright, healthy glow. Empress Platinum, $159, wildling.com
Face cupping, a centuries-old practice that involves gliding small suction cups over the skin can help help boost circulation and tone the facial muscles. Over time, this gentle technique can help promote lymphatic drainage, reduce puffiness and enhance skin elasticity. And it feels great, too! For a friction-free experience, pair the treatment with your favorite facial oil. Tata x Lure Facial Cupping Set, $38, tataharperskincare.com