5 Ways to Care for Your Lymphatic System at Home

In the spirit of flu season, allow us to introduce you to your lymphatic system. Essentially, it is a small part of your immune system that helps your body circulate lymph — a colorless liquid that acts as a filter against microbes — and flush out toxins. 

Ipso facto, we are all about improving the immune system, cleaning up your gut, and boosting your lymphatic system all from the comfort of your own home. And if this sounds like something you also might be into (who wouldn’t?!), you’ve come to the right place. We’re here to tell you everything you should know about caring for your lymphatic system from home. 

What is Your Lymphatic System?

Excellent question, my friend! A properly functioning lymphatic system is key to a healthy and happy body. However, regardless of its importance, this little system is simply one of those aspects of the body that most people know very little to nothing about. 

If this sounds like you, don’t fret! You are absolutely not alone, and we are more than happy to break it all down for you. 

Essentially, you should think of your lymphatic system as your body’s in-house sanitation center. It is the part of your immune system that circulates lymph throughout your body. And lymph, just for clarity’s sake, is a colorless fluid whose job is to act like a filter for microbes, toxins, and any other harmful or poisonous substances that wind up in our cells, tissues, and organs. 

Of course, the lymphatic system also plays a role in maintaining our body’s fluids, producing white blood cells, and fighting all sorts of infection. 

Signs Your Lymphatic System is Backed Up

Now that we’ve told you all of this, I am sure you are probably wondering how your lymphatic system is doing? How do you know if yours is functioning in tip-top shape? What happens if it’s not?

If you fall victim to a poor diet, a sedentary lifestyle, or a toxic external environment — or a combination of all three — then you might experience a lymph backup or congestion. What this means is that your lymph is unable to flow well, and as a result your cells become poisoned by their own waste. (Not very sexy, we know.) 

Not only is lymphatic congestion a major factor in inflammation and disease, but it comes with an uncomfortable — and sometimes painful — list of side effects. Therefore, it is so important to be mindful of your lymphatic system and do your best to ensure it is working properly. 

Here are some signs and symptoms that your lymphatic system might be congested: 

• Headaches or brain fog

• Swollen lymph nodes or tonsils 

• Lack of energy or fatigue 

• Recurrent sore throats

• Fluid backup in the ears (especially in children)

• Constipation or irregular and sluggish bowel movements

• Morning mucous and/or mucous drainage 

5 Ways to Care for Your Lymphatic System at Home

As amazing as it is, the lymphatic system does need a little bit of help every so often. Thanks to the wisdom of our very own Katherine Wright, PT, DPT, CLT (aka Certified Lymphedema Therapist), here are 5 easy ways that you can care for your lymphatic system from the comfort of your own home: 

1. Water with Lemon

Dehydration is a common cause of lymphatic blockage, as lymph becomes thicker and tougher to move. Hot water with a squeeze of lemon juice is wonderful way of rehydrating the body and getting that lymph moving. We recommend starting the day off with a delicious elixir of hot water and lemon, or if you’re feeling a bit daring, you can sip on it once every hour. 

2. Dry Brushing

Dry brushing — aka gently exfoliating your skin using a big wooden brush of sorts — is a fabulous way of promoting lymphatic drainage and easing the excretion of toxins. Not only does this revamp your lymphatic system, but dry brushing also promotes refreshed skin, boosts immunity, and reduces cellulite. We recommend dry brushing your skin just before hopping in the shower using a dry brush or body brush, and we love this tutorial by Branch Basics for how to dry-brush.

3. Diaphragmatic Breathing 

We know this sounds fancy, but the truth is diaphragmatic breathing is quite simple! This deep breathing technique is sometimes called “stomach breathing” or “belly breathing” because it involves fully engaging the stomach, diaphragm, and abdominal muscles while you breathe. 

We recommend placing your hands on your stomach and taking deep, intentional breaths. If done correctly, diaphragmatic breathing encourages full oxygen exchange, slows the heartbeat, stabilizes blood pressure, and even strengthens your diaphragm. 

4. Movement

A super easy and wonderful way to support your lymphatic system is to simply move your body! Whether it be a walk around the neighborhood, a delicious yoga flow, or a Pilates class, movement stimulates your lymphatic system and encourages lymph flow. You should aim for just 30 minutes of movement a day, and feel free to move any way that you’d like. It all helps! 

5. Self Manual Lymphatic Massage

A self-massage? Now of course this is something we can get behind. And lucky for us, a head and neck MLD (or manual lymphatic drainage) is a great way of giving our lymphatic system a little boost after working 24/7. (And besides being ultra-relaxing, it is easy to perform at home.)

To give yourself a manual lymphatic massage, you want to start at the base of your neck and work upwards. Begin by taking three deep, diaphragmatic breaths, then start with small, downward strokes at each side of your neck (below your ears). You’re aiming for just a slight skin stretch working towards the base of your jaw. 

Next, separate your pointer and middle finger from your ring finger and pinky and place each set of fingers on either side of your ear. Make little rainbows to stimulate the lymph nodes in both the front and back of each ear. 

Next, move your fingers to your jaw and start working upwards along the jaw line, heading towards your ears. From there, move to your cheeks and starting at your nose, work your fingers outwards (also towards your ears). Finally, move to your forehead and starting in the center, work your fingers outwards (towards — you guessed it — your ears!). 

After draining your forehead, work your way back down your face until you reach your neck. Re-massage your neck to drain everything towards your collarbone. That’s it! Here is a video of Katherine doing this massage for further instruction.

Foods that Support Lymphatic Drainage

For folks looking to go the extra mile, there are certain foods that you can eat to boost your lymphatic system and encourage drainage. And if you’re anything like us, you probably already have most of these in your fridge: 

• Leafy green vegetables like spinach, kale, arugula, collard greens, and the like.

• Cruciferous vegetables like broccoli, cauliflower, or brussels sprouts. 

• Berries (especially cranberries). 

• Nuts, legumes, and seeds. 

• Certain herbs and spices like turmeric, ginger, and garlic. (These are great for elixirs!)

• Extra virgin olive oil or coconut oil. 
  

If you hadn’t really thought about your lymphatic system before, we hope something in this article might change your mind. It is easy to start caring for your lymphatic system from home, we promise! Go ahead and get started today, and make sure to let us know how it goes. 

Want to take it a step further?

Check out the services offered at R+R by the Lymph Queen herself, Katherine Wright, PT, DPT, CLT by clicking here and scrolling down the page to Katherine’s smiling face.