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.

R+R Gift Guides 2021

Get gifting with R+R!

We’ve rounded out our favorites for everyone on your list. Scroll through for more details, links and holiday cheer!

FOR THE ONE WHO NEEDS HELP RELAXING

This is for the CEO in your life (of the office or of the home) who just goes and goes and goes! This can also be for the bath junkie or skincare lover.

Ancient Minerals Bath Flakes Jar
Dissolved in warm water, these magnesium bath flakes contain only the purest ingredients of highly soluble magnesium chloride for a foot soak or full body soak. Available in store for $19.

OSEA Undaria Body Polish
Soothe the skin and senses with this intoxicating body polish. Lychee seed, Undaria seaweed, volcanic pumice, Cannabis Sativa and Kukui Seed oils resurface and hydrate the body. Lightly massage into damp skin, rinse with warm water. Available in store for $48.

OSEA Anti-Aging Body Balm
Silky body balm combining the lasting hydration of a lotion with the anti-aging benefits of a serum. Omega fatty acids, sea minerals and antioxidants to give you all day hydration while you glow! Available in store for $48.

Theramu CBD Relieve Pro Strength Balm
Extra-concentrated, Pro-strength balm formulated as an all-natural alternative to relieve pain and inflammation. Fast-acting topical balm provides fast relief when applied directly to the source of pain or discomfort. Available in store for $70.

FOR THE HOME BODY

This gal or guy loves a night in, and the only thing they love more than cancelled plans is cancelled plans in their own clean house.

Branch Basics Premium Starter Kit
The gold standard of effective, non-toxic cleaning. This kit has everything you need to clean the whole house. Available in store or online for $69. We also carry BB Concentrate + Oxygen Boost.

Branch Basics Dryer Balls
Did you know fragrance filled dryer sheets are one of the most toxic products in an entire household? Skip the static and the stink with wool dryer balls. Available in store or online for $19.

Pranarōm Essential Oils
More on this great brand here, but here are the cliff’s notes if you’re short on time: From farm all the way to pharmacy, Pranarōm oils are organically grown, harvested, and packaged with both intention and transparency. We carry a multitude of fragrances for diffusing or inhaling ranging from peppermint to lemon to lavender to healing eucalyptus radiata and more! Available in store for $10 - $55.

Apothenne Candle
100% natural, non-GMO soy wax and a 100% cotton-core wick, made with premium natural and essential oils with a burn time up to 40 hours. They’re made without preservatives, additives, dyes, phthalates, lead, or petroleum, and they’re handcrafted in the US of A! We love this brand and their adorable owner. Various scents are available in store for $28.

Rishi Organic Teas
We have several flavors including Ginger Geranium, Lemon Tumeric, Daily Green, and Golden Triangle Breakfast of this direct-trade organic tea designed for the loose leaf tea drinker seeking the convenience of sachets. Available in store for $25.

STOCKING STUFFERS

Everybody’s favorite part!

RiseWell Toothpaste
Fluoride-free, paraben-free, vegan & cruelty-free without harsh foaming agents. Strengthens and restores tooth enamel, is antiplaque and naturally whitening. Available in adult and kid-friendly flavors in store for $12 or online.

Supergoop! Unseen Sunscreen
The original, totally invisible, weightless, scentless sunscreen with SPF 40 that leaves a velvety finish. Perfect for any age or skin-type. Available in store for $34.

OSEA Vagus Nerve Oil
Melt away signs of stress. This Vagus Nerve Oil helps promote a sense of well being for a moment of relaxation and balance during your day. Available in store for $48.

Ere Perez Eco Vegan Multipurpose Brush
A mini kabuki-style brush perfect for cream and liquid products made with packed, flat top vegan bristles. Blends beautifully with smooth, skin-like coverage. All ages will love this! Available in store for $26.

Last but not least…

If you just can’t muster the strength to get out of the house to holiday shop (we get it), peruse our favorite brands for safer products for everyone on your list!

Berkey: Countertop water filters
Branch Basics: Effective, non-toxic cleaning + laundry
Fullscript: Highest-quality supplements with 10% off + Free Shipping over $49
Sun Basket: Meal delivery service with $35 off your first order
Immunolytics: In-home mold testing
Thrive Market: Online groceries with up to $20 shopping credit when purchasing a Membership
Aquasana: In-home and under the sink reverse-osmosis water filters
Wellevate: Highest-quality supplements with 10% off and free shipping on orders over $49
Theramu: CBD oil with proprietary bioavailability blend with 20% off using code R&RFW
Purity Coffee: Organic, sustainably sourced, non-toxic coffee
Rise Well: 100% natural, dentist-developed toothpaste

The R+R Fall Market

We are so excited to announce the 1st Annual R+R Outdoor Fall Market featuring fresh produce, local farmers, gifts, wellness goods, children's activities, and more!

We hope you and your family will join us on Saturday, October 16th from 9am-12pm at 5001 Byers Avenue 76107. Admission is *free* and parking will be available just a few doors down at 4927 Byers Avenue 76107.

Our growing vendor list currently includes the following amazing businesses:

skye farms

Skye Farms touts the highest quality microgreens and wheatgrass we’ve ever found! Harvested with organic seeds, soil, water, and love - that’s all! - Skye Farms is sure to wow even the most discerning produce lover.

harvest farmacy

Harvest Farmacy is a husband and wife who decided to build an elderberry farm so they could have access to fresh elderberries after learning that most products use a dried berry to make syrups. They wanted fresh berries so that they could use the juice in their health tonic and keep the elderberry in its most beneficial state. Harvest Farmacy exists to reform the health and wellness world through the cultivation of nutrient dense foods that help build the immune system. They grow to nourish the modern diet, from their farm to you! Harvest Farmacy will be bringing their health tonic, an elderberry wild cider that is a blend of fresh pressed elderberry juice, apple cider vinegar, cherry juice, manuka honey, lemon and mulling spices.

cherokee lakes farm

Cherokee Lakes Farm is a chemical free, biological, no till farm that focuses on heirloom produce. They will have some of their gorgeous fall bounty for sale at the Fall Market, and we can’t wait!

cosecha del sur coffee

Cosecha del Sur is a vertically integrated specialty coffee company focused on Latin American origins and sharing the stories of the countries, cultures, and the people that produce their amazing coffees. They will have a percolator with drip coffee to hand out during the market as well as various coffees and specially branded merchandise for sale at the market.

the back house bakery

In 2017, Bailey, the founder of The Back House Bakery, began having major stomach trouble which led to a new paleo diet. This launched her into learning much more about the food we consume, getting creative with flavors and ingredients, and seeing God heal through food. After some time of baking for friends, neighbors, and colleagues, teaching baking classes and catering events, she decided to take a leap of faith and launch The Back House Bakery with a mission to share the connection she has found in food with you. For the R+R Fall Market, you can expect some delicious paleo treats (like cinnamon rolls, chocolate chip cookies, bread, and more) for purchase from The Back House Bakery!

leo + june sensory play

Sensory Kits to allow children to explore their senses in a hands-on, fun, and interactive way! Sensory play strengthens language development, cognitive growth, memory, and motor skills. Sensory play is also known to calm children who are frustrated due to anxiety. It's screen-free fun that your child will beg to play with over and over again! Leo + June Sensory kits are recommended by teachers, speech-language pathologists, and most importantly, parents and kids! Seasonal kits that ranging in price from $6.50-$38.00 will be available for purchase the Fall Market.

little foot farm

Little Foot Farm will feature their pasture-raised chicken and duck eggs.

shine pediatrics + wellness center

Shine Pediatrics and Wellness Center has grown out of a continued vision to spread the message of integrative healthcare in the pediatric sector. They will have informational flyers on their practice, organic lollipops, balloons, and more!

nanda yoga

Nanda Yoga teaches children to PLAY yoga! They create a non-competitive and inclusive environment where students build strength, flexibility, coordination, and body awareness through playful yoga poses, yoga games, mindfulness, art, sensory activities, engaging music, and stories. During class, they encourage students to find stillness, confidence and joy in the present moment. Classes are created based on the developmental needs for each age range and will provide an integrated learning experience that your child will love! Nanda has some exciting and fun activities planned for the kiddos at the Fall Market!

first earth farms

First Earth Farms will feature their organically grown vegetables and canned goods.

apothenne la

Apothenne LA is a home fragrance company with our flagship products being candles. Our products are hand-crafted with the highest quality, clean ingredients. They are paraben-free, phthalate free, void of synthesis and dyes. Our wares consist of numerous candle collections, functional fragrances, aromatherapy ritual roller-ball, organic turmeric tea blend and sustainably sourced palo santo. In addition to their candle collection, Apothenne LA will also have an assortment of intentional home and wellness goods such as hand-blown match cloches, wick trimmers, bath salts and body oil for purchase at the Fall Market.

theramu cbd

Theramu offers one of the most bioavailable CBDs on the market due to its proprietary blend with emu oil. They offer sublingual CBD, balms, and bath crystals. Theramu will offer testers, samples, brochures, raffle prizes and more at the market!

sullifarm & kitchen

Sullifarm & Kitchen will feature their pasture-raised pork and lard.

basic woodz

At Basic Woodz our woodcraft kits help children gain new skills while utilizing their creative, communication & leadership skills with hands-on carpentry experience. A fun activity individually, on playdates or for the whole family at any celebration or holiday tradition! Creative Play, Educative Building, Innovative fun!

saving hope animal rescue

Saving Hope Rescue gives a second chance for animals in need in the Fort Worth area. They vet, rehabilitate and foster the animals until they are adopted into forever homes. Saving Hope will have dogs that are up for adoption at their booth during the market....come meet your new best friend!

clean cut cookie

Small batch artisan handcrafted keto cookies. Clean Cut Cookies are gluten free, grain free, sugar free, and 1-2 net carbs. They bake with high quality ingredients, all of which can be found in a Whole Foods. Their sugar substitute is a monk fruit sweetener called Lakanto.

Clean Cut Cookie offers three varieties: chocolate chip, snickerdoodle, and coconut macadamia. All cookies are baked in a certified gluten free kitchen in Denver, CO. The cookies are meant to be anti-inflammatory and easy to digest. Clean Cut Cookie began when the founder began baking for her sister who was paralyzed from the neck down with an autoimmune disease and needed to alter her diet and lifestyle drastically. Clean Cut Cookie will have all of their delicious flavors of available for purchase at the Fall Market!

the sunflower farm

The Sunflower Farm booth will feature their organic, grass-fed beef, canned goods, and quality spices for purchase.

limas alegres

Limas Alegres is an all natural margarita mix using simple ingredients. Fresh squeeze lemons and limes, organic agave nectar and purified water. The name itself means joyful limes. Limas Alegres wants to bring joy to you through margaritas! They will have samples of both the regular and spicy mixes for people to try, and there will also be jars of both to sell!

the family place

The Family Place has been helping victims of family violence in North Texas since 1978. They provide everything needed to help victims become survivors. They are also the beneficiary of The Partners Card, and R+R is thrilled to join the amazing list of restaurants and retailers on this year’s Partners Card. Now in its 29th year, The Family Place Partners Card has raised over $20 million to help break the cycle of family violence in our community.

Purchase a Partners Card for $75 and save 20% off at your favorite retailers (including Restore + Revive!) and 10% off at your go-to restaurants from October 29th - November 7th. Purchase your card here or at the Fall Market, and be sure to select Restore + Revive as your retailer!

restore + revive wellness center

We will have a variety of products including clean beauty, pharmaceutical-grade supplements, wellness goods, and more! We will also have vitamin shots available for walk-ins, but we recommend scheduling beforehand for ivs, foot soaks or saunas since they will fill up quickly.