By Jenna Lebovits
If you feel like you’re doing all the “right” things—incorporating movement, eating whole foods and sticking to your holistic rituals—but something still feels off, your lymphatic system could need a little boost.
This essential system, made up of vessels and cells, is responsible for circulating lymph throughout the bloodstream and filtering out toxins and foreign bodies to support the immune system. Often known as the body’s “secondary circulatory system,” this overlooked network requires external stimulation, like movement and exercise, to get things flowing and remove metabolic waste. Learn how to support your system at home with these age-old practices and simple daily rituals:
REBOUNDING
The 1980s fitness fad is having a major moment—and for good reason. This low-impact, effective modality has garnered lots of attention in recent years for its ability to support the lymphatic system, but its benefits are far-reaching. Rebounding is believed to encourage overall wellness, too, including promote weight loss, improve bone density and boost the immune system. A 1980 study by NASA found that just 10 minutes of rebounding offered the same cardiovascular effects as a 30-minute jog. Lovers of the modality swear by the Jumpsport Premium for its quiet bounce and stability—ideal for daily at-home sessions (and your downstairs neighbors will thank you). 39″ Premium fitness trampoline, $399, jumpsport.com
BREATH WORK
A simple, powerful ally in supporting the lymphatic system, breathing slowly and deeply creates pressure change in the body that help move lymph fluid, especially through the thoracic duct, the lymphatic system’s main vessel. Deep, diaphragmatic breathing helps clear out waste, increases oxygen delivery and triggers the parasympathetic nervous system, or the body’s relaxation response.
MASSAGE
Who doesn’t love a good massage? While any therapeutic technique can support overall well-being, a manual lymphatic drainage massage, or MLD, is specifically designed to support this system and lessen fluid retention that can occur from sluggish lymph flow. While it’s recommended to seek out a professional for this service, you can target six key areas at home for DIY support: the collarbone, upper neck, abdomen, groin, armpits and behind the knees.
HYDRATION
It’s estimated that around 75 percent of Americans are chronically dehydrated. As lymph is made up of 95 percent water, proper hydration is key in keeping this fluid flowing properly. A slow lymphatic system is linked to bloating, fatigue and suboptimal detoxification. Drinking 64 ounces of quality water each day will support proper waste elimination, nutrient transport and keep your skin glowing, too.
DRY BRUSHING
Using a natural bristle brush, begin at the feet and ankles using long, featherlike strokes in an upward motion toward the heart. Utilize circular motions for the back and abdomen, and apply gentle pressure on sensitive areas. For optimal results, consider making this part of a daily preshower ritual. Over time, this ancient Egyptian beauty ritual can boost circulation, exfoliate the skin and encourage lymphatic drainage. 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
GUA SHA
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
FACIAL CUPPING
Promote circulation, decrease puffiness and minimize the appearance of fine lines and wrinkles with this easy at-home practice. This centuries-old modality harnesses the power of small gliding suction cups over the skin to lift the underlying tissue, promoting release and encouraging lymphatic fluid movement. 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