When I started to focus on detoxification in my practice, I would show up to podcast interviews and was surprised to get the questions: “Do we really need to detox? Doesn’t the liver detox us? Aren’t modern detox products basically like selling snake oil in the olden days?”
I was surprised, but I’m always happy to educate and myth-bust! Just like you DO need to support detoxification in a modern toxic, stressful world, you need to support your lymph system for your best health.
In this article, you’ll learn a bit about the lymphatic system, the signs and symptoms of lymphatic congestion, what causes it, and how to get that lymph moving to feel your best!
How Your Lymph System Works for You
The ‘lymphatic system’ was first coined in the 17th century, but, as a retired acupuncturist, I’d say that the lymphatic system was known in a different way, much before that. (1)
In Chinese Medicine, we call a stagnation of fluids “dampness,” and there are various modalities to clear dampness. Dampness often originates in the gut (the “spleen” in Chinese medicine) and collects in the joints (arthritis, anyone?).
We now know that about 3 liters of plasma collects in the abdomen & extracellular spaces and the lymphatic system is responsible for moving it, as well as absorbing fats and conveying immune cells, antigens and more. (2)
Tiny lymphatic capillaries reach to about every crevice in your body, moving ‘used’ plasma that has nourished your cells and tissues into a network of lymphatic vessels.
Your lymphatic tissues sort the ‘information’ in the lymphatic waste, performing:
Injury and inflammation support
Immune/antigen identification and support
Detoxification of waste
As I researched COVID, I was impressed to learn that the lymph system plays an important role in the immune system, transporting white blood cells, preventing (or enabling) cancer and disposing of some viral and bacterial threats. (3)
When your lymph isn’t flowing optimally, immune defense is compromised.
Signs Your Lymphatic System Is Backed Up
When I am out and about, I see so many people with lymphatic congestion, and these people don’t even know they have it.
The main reasons for lymphatic congestion are chronic stress, poor diet, extra weight, dehydration and lack of exercise. As 42.4% of Americans are obese and 30% have metabolic syndrome, lymphatic congestion is happening in many of us! (4, 5)
Some of these symptoms may be due to another condition, but if you have several symptoms on this list, please consider lymph congestion as a need to be addressed:
Headaches
Brain fog
Puffy appearance; swollen joints
Swollen lymph nodes or tonsils
Lack of energy
Recurrent sore throats
Morning mucus or mucus drainage (maybe after dairy or wheat)
Fluid backup in the ear (especially in children)
Ears popping or ringing
Frequent colds or flus
Constipation
Inability to lose weight
Soreness or stiffness, especially in the morning
Bloating, swelling, or heaviness in extremities or ‘creases’ of body
Arms or hands fall asleep while sleeping
Pain, pressure, or stiffness along your spine and shoulders
Sore breasts or breast swelling with your menstrual cycle
Acne, dry skin, puffy skin, itchy skin, scleroderma or other skin issues
Irritated or heavy feeling in the gut
Food intolerances (6)
When I was sick with mold illness, it took me a long time before I got diagnosed. In those 8 years, I had chronic sore throats and chronic pain. As my condition worsened, I had chronic swollen glands in my throat and a heavy feeling in my groin crease.
This is when I started to use tools below to directly combat these symptoms, thus supporting my lymphatic system, and when I became a true believer in lymph detox!
Causes that Back Up the Lymph
When the lymph system is backed up, there is a reason or, more likely, several reasons. Even in a person with ‘healthy habits,’ lymph may still be backed up.
Are you a weekend exerciser but sit most of the week? Are you worried and overly busy and not taking the time to rest and reset? Or are you ‘doing all the right things’ like I was, and have unidentified infections or toxicity burdening your body?
Look over the list below and honestly assess your own habits.
Here are common causes of a backed up lymph system:
Chronic stress
Lack of movement
Dehydration
Chronic digestive imbalance
Processed or inflammatory foods
Toxic mold and chemical exposures
Scar tissue
Aging
High blood pressure
Being overweight
Chronic pain and inflammation
Nutrient deficiencies
Chronic infections
If you are curious about your own causes and would like to run functional labs or have our team review your labs, click here.
25 Ways to Detox Lymphatic System
The lymphatic system has somewhat of an ability to move itself, but a healthy, moving, balanced body will help it work a lot better, leaving you less bloated, foggy or fatigued.
When you are at your lowest with your health, you can notice the most change. Doing some of these detox habits daily, will support your lymphatic system and you’ll see results.
You don’t have to do all of them, but slowly learn and implement the ones that are appealing and accessible for you:
Try deep breathing: Use exercises or techniques such as breath of fire or box breathing.
Hydrate: aim for half your body weight in ounces of pure water
Eat fresh fruit and vegetables: the ‘water’ in melon, cucumber, oranges and more is nutrient rich! (7)
Use a dry brush: so quick and effective!
Try nasal wash: I advise that you use Neil med wash or ACS silver nasal spray especially if you have mold toxicity, chronic sore throat, swollen glands, and/or nasal congestion.
Get acupuncture. (8)
Try a coffee enema.
Get compression therapy: you can find this as many therapy centers that are popping up such as ReStore and US Therapy. (9)
Use essential oils: grapefruit, lemon, orange and juniper oils are a few good choices.
Use red light: This technique is very gentle! I recently bought one by Therasage.
Get lymphatic massage: it was very powerful for me! Take a binder beforehand. (10)
Take binders: these will help remove toxins through the stool so that they don’t recirculate.
Use glutathione: this is a powerful antioxidant supplement to combat toxins.
Make green drinks: alkalize and hydrate your body AND supply chlorophyll for detox!
Avoid inflammatory foods such as wheat, dairy and sugar: see our diet guide.
Go for Craniosacral therapy (CST): This is great especially if your symptoms are related to the brain or head.
Practice meditation/mindfulness/gratitude/laughter: This is a good one, since stress taxes the lymph system.
Alternate warm/cold: You could practice this with alternating cold and hot showers, pool/hot tub, or packs on the neck and body.
Stretching/yoga/postural work: chronic tension and inflammation stress the lymph system.
Use an infrared sauna.
Watch what you wear: try for natural fibers and loose-fitting clothing and footwear.
Avoid aluminum in deodorant: learn more here.
Jump: You could do this on a rebounder 4X a day (a rebounder is a mini-trampoline), with a jump rope, or on an exercise ball, for example.
Consider testing: Sometimes the best way to know that’s going on is to get testing on gut health and toxicity: here
As the lymphatic system is such a powerful mediator of inflammation, immunity and detoxification, give it love and it will give back to you!
Hope you enjoyed these ideas to get your lymph moving! Feel free to share this article with a friend who needs it!
Grab My Favorite Morning Detox Routine!
Get your hands on my morning detox routine and learn how I use it to support my lymphatic system.
I can’t wait for you to dig into this information!
Bridgit Danner, LAc, FDNP, is trained in functional health coaching and has worked with thousands of clients over her career since 2004. She is the founder Functional Detox Products, a supplement line for detox plus everyday support.
Check out her easy 5-Day DIY Detox Guide here!
The liver is responsible for hundreds of tasks in your body, including elimination of waste products, regulating energy, supporting metabolism, balancing hormones, and so much more. Read on to learn the symptoms of a toxic liver, and my top low-cost ways to detox your liver!