To support your lymphatic system, focus on exercise like walking, swimming, or yoga to promote fluid movement, practice deep breathing to activate lymphatic pumps, and stay hydrated by drinking plenty of water. You can also try gentle massage, dry brushing with circular motions, and consider limiting tight clothing, such as under-wire bras, which may impede lymphatic flow.
MOVEMENT, LIFESTYLE & SERVICES
REGULAR PHYSICAL ACTIVITY: Engage in activities like walking, swimming, yoga, or Tai Chi to encourage lymph fluid to drain and circulate throughout the body.
DEEP BREATHING: Deep, diaphragmatic breathing acts like a pump for the lymphatic system, helping to move fluid and promoting overall body lymphatic flow.
MASSAGE & THERAPIES
- Dry Brushing: Use a dry brush on your extremities and work your way toward your trunk in circular motions to help stimulate and maintain a healthy lymphatic system.
- Massage: Gentle massage, especially lymphatic drainage massage, can stimulate circulation and help the body remove toxins and reduce fluid retention.
- Tap Your Skin: Lightly tapping the skin above the collarbones can help activate the lymph capillaries located there.
HYDRATION & LIFESTYLE
- Stay Hydrated: Drink plenty of water, as lymph is composed mostly of water, and adequate hydration is essential for its healthy function.
- Consider Bra Choice: Avoid underwire bras or tight-fitting undergarments, which can restrict the natural flow of lymph fluid from the breast area.
SUPPLEMENTS (speak to your physician)
- Vitamins and Herbs: Some sources suggest that vitamins A, C, E, and B-6, along with herbs like echinacea, can support the lymphatic system. Always consult with a healthcare professional before taking any new supplements.
FOOD & DIET
There are some simple steps to take to keep our lymphatic system flowing and to have good lymphatic drainage. When the lymph is functioning optimally, we can remain vibrant and vital and our immune system will be strong.
FOODS TO IMPROVE LYMPHATIC DRAINAGE
Green Tea are potent antioxidant and fight inflammation, they are therefore well equipped to counteract the oxidative damage and inflammation associated with aging, smoking, consuming a high-fat diet, obesity, and lack of physical exercise.
FOOD TO CLEANSE THE LYMPHATIC SYSTEM
Drink plenty of water and eat a “clean” diet with an abundance of leafy green vegetables and antioxidant foods, such as blackberries and blueberries. Eat healthy organic fats such as nuts and seeds, avocados, olive oil, coconut oil, palm oil, organic ghee, and butter. Eliminate processed, packaged, fast foods, refined flour, and sugar, as these can cause inflammation and congest your lymphatic system.
FOODS FOR SWOLLEN LYMPH NODES
Eat simple alkalizing foods such as chicken or bone broth, miso soup, vegetable juices, and steamed green leafy vegetables. This will be easier on the digestive system, help with liver detoxification, reduce acid, boost immunity and add anti-oxidants to the body.
VIBRATION PLATES
Vibration plates can enhance blood flow throughout your body. The muscle contractions caused by vibration boost blood circulation to your muscles and skin. Improved circulation delivers more oxygen and nutrients to your tissues and blood vessels, while also aiding in the removal of toxins in the body. For individuals with circulation issues in their legs, vibration plates may help lessen symptoms such as coldness, numbness, or tingling. Since your lymphatic system is closely linked to your circulatory system, many of these benefits occur together.
LEGS UP THE WALL
COMPRESSION PUMP THERAPY
Compression therapy helps increase blood circulation in the lower legs, ankles and feet. It is an effective treatment for pain and swelling caused by conditions associated with poor circulation, such as chronic venous insufficiency and varicose veins.
COMPRESSION LEGGING/SOCKS
Compression stockings, also known as compression socks are specially made socks that fit tighter than normal so they gently squeeze your legs. Wearing them helps improve your blood flow and reduces pain and swelling in your legs. They can also lower your cha,nces of getting deep vein thrombosis (DVT), a kind of blood clot, and other circulation problems.
