Support Your Lymphatic System: Detox Your Body Naturally
The Lymphatic System
When it comes to physical wellness, two key things are necessary. First, it’s important to ingest and absorb that which is good and wholesome: nutritious food, drink, and supplements that support our bodies’ many systems and functions.
It’s equally important for our bodies to get rid of that which is unhealthy and toxic. For this reason—shedding what harms us—we need to care about our lymphatic system. Understanding what it is and does is the first step.
The lymphatic system (or lymph system) is our body's natural detoxification system, helps drain toxins and fight off unwanted pathogens. Lymphatic fluid collects and transports pollutants that accumulate in our cells and flushes them out through the kidney and liver.
Visually, the lymph system is a complex network of vessels that reach throughout our entire body. The vessels are highways that flow in and out of lymph nodes, which may become swollen when we are ill.
When our lymph system functions properly, we feel energized and refreshed. On the other hand, if we notice swelling or puffiness, brain fog, cellulite, stiff joints, and bloating, the lymph system needs some assistance in processing waste. These physical symptoms can interfere with our daily activities, leaving us fatigued and uncomfortable.
Caring for our lymph system prevents the buildup of toxins and accompanying symptoms. The practices below are simple ways to support efficient and effective detoxification of unwanted substances. We invite you to add one of the following tools to your daily routine for the next week in support of your lymph system.
6 Ways to Support a Lymph Detox
Hydration
Lymph fluid is about 96% water, which means we need to stay adequately hydrated in order to ensure proper flow of fluid throughout the lymphatic system. Water intake and the balance of electrolytes in the body are critical for healthy cell function. Drinking fresh water throughout the day—at least half your body weight in ounces per day—is a simple practice that consistently flushes out the lymph system, preventing stagnation and the accumulation of toxins.
For example, if you weigh 120 pounds, your total water intake should be about 60 ounces a day. A good way to achieve that goal is to drink 30 ounces before lunchtime and an additional 30 ounces before bed.
Investing in a reusable water bottle is an easy way to make sure you always have water on hand. We invite you to keep it on your desk at work or on your kitchen table as a reminder to pause throughout your day for nourishment and detoxification.
Implementation Suggestion: Consider beginning the morning with a freshly squeezed lemon in your water and sip while you pray your Morning Offering.
Movement
Regularly moving your body throughout the day supports the flow of lymphatic fluid. Lymph vessels run alongside muscle groups. When muscles contract and relax, they move lymph fluid.
Depending on the needs of your body and soul on a given day, movement can look like a session of squatting and deadlifting weights through resistance training or it can be more restorative, such as a walk or a GOWOD class. Foam-rolling is another practice you may consider that will improve flexibility and help circulate lymph fluid. We encourage you to move in a way that energizes you. No matter what you choose, you’re adding a lymphatic detox.
Implementation Suggestion: Invite a friend, coworker, or child to join you for a 20-minute walk outside. We encourage you to build a community that you can move with on a consistent basis to feed your body and soul.
Sweat
Our body’s natural way to clear out waste is through sweat. Heat opens up the pores on our skin’s outer surface, which creates a passageway for toxins to escape. The buildup of toxins or harmful chemicals are easily released through intense movement, by using a sauna, or by taking a hot bath.
To ease your body into a sauna and sweat experience, start with 15 minutes a day and work up from there. As necessary, replenish your body with extra water and electrolytes, such as salt packets from Drink LMNT.
Implementation Suggestion: Consider drawing a hot bath or using an in-home sauna option, such as Sauna Space (Reform Discount: Reform5), twice a week. You may choose to bring your rosary beads with you and meditate on the mysteries of the day while allowing your body to detox.
Dry Brushing
Dry brushing is an excellent way to stimulate the draining of our lymph systems. The bristles of the dry brush will gently push lymph fluid up towards the heart, promoting overall circulation and decreasing inflammation.
The benefits of dry brushing include flushing waste buildup out of our vessels, exfoliating dead skin, and decreasing the appearance of cellulite. Dry brushing is best done before a warm shower. Starting at your feet, brush upwards using sweeping, circular, clockwise motions. You can brush each section multiple times so the brush strokes overlap and push fluid towards your heart. A video tutorial can be found here : Video Tutorial: Dry Brushing 101 | Primally Pure
Implementation Suggestion: When possible, we invite you to create space each day before you shower to dry brush. You can choose to follow your shower with devoted time spent lathering your skin with body oil or lotion.
Massage
A therapeutic massage will also help your lymph system to detox. The pressurized strokes stimulate the movement of fluid and waste. The added benefit of alleviating muscle tension creates space for your mind, body, and soul to relax.
Lymphatic drainage massage is a specific form of massage that pushes excess and stagnant fluid out of our lymph nodes. Using gentle strokes, a certified practitioner can manually increase circulation, reduce swelling, and encourage lymph drainage.
To replenish your body post-massage, you may choose to fill up with a green juice from your local smoothie bar or with salted water.
Implementation Suggestion: We encourage you to treat yourself to a massage at your local wellness center once a month. You can decide to attend a Holy Hour or adoration afterwards.
Decrease Toxin Exposure
Each day we are exposed to toxins through our diet, environment, and personal care products. Breathing in fresh air and prioritizing whole, unprocessed foods eliminate added toxin exposure. Healthy cells can more easily rid the body of waste and provide more energy to support other forms of lymph detox when we eat real, nourishing meals.
In addition, many bath, beauty, and personal care products we use are filled with harmful chemicals that wreak havoc on our systems of detoxification. Lotions and makeup seep into the pores of our skin and come into direct contact with lymph fluid.
Ingredients such as parabens, sulfates, and fragrances expose our bodies to chemicals that can disrupt our hormones and healthy body processes. Natural ingredients and products with minimal additional chemicals decrease our exposure to toxins and put less stress on our lymphatic system in the long-term. Clean beauty brands with non-toxic ingredients include Primally Pure, Ilia, Branch Basics, and Merit.
Implementation Suggestion: When you have the space, consider taking 10 minutes to examine your bathroom cabinet. You can choose to use the EWG Skin Deep® Cosmetics Database to research each product’s toxin-level rating. We’d encourage you to explore alternatives for any product that has a score higher than three (3) and commit to swapping in healthier options over time.
Reform Your Lymphatic System
We tend to associate the word “detox” with juice cleanses or restrictive diets, but our bodies are working to detoxify all the time! God designed us with fascinating and intricate systems to rid our bodies of what is harmful. A well-functioning lymphatic system helps keep our bodies balanced. By making small changes to our daily habits, we can help ourselves work in communion with God’s design and experience freedom from the dis-ease and the symptoms linked to toxic buildup.
Detoxing ultimately speaks to a greater truth about our physical and spiritual well-being: unless we let go of that which no longer serves us, we can’t make space for new growth. We need to examine the parts of our lives that need trimming so that we can experience new life in Christ.
We invite you to try these methods for supporting your lymphatic system. Give your body a chance to experience the fullness of health and well-being God desires for you!
References
“Best Lymph Detox: How to Detox Your Lymphatic System Naturally - Microbe FormulasTM.” Microbeformulas.com, microbeformulas.com/blogs/microbe-formulas/best-lymph-detox-how-to-detox-your-lymphatic-system-naturally. Accessed 24 Jan. 2023.
CN, Lauren Felts. “10 Holistic Treatments for Lymphatic System Health.” The Chalkboard, 24 May 2021, thechalkboardmag.com/detox-your-lymph-holistic-treatments-for-lymphatic-system/. Accessed 24 Jan. 2023.
Fawke, Alice. “Exercise, Lifestyle and the Lymphatic System.” CP+R, 1 May 2018, https://www.cpandr.co.uk/2018/03/20/exercise-lifestyle-and-the-lymphatic-system/.
“How to Optimize Your Body’s Detoxification System with Maggie Ward.” Dr. Mark Hyman, 26 Oct. 2020, drhyman.com/blog/2020/10/26/podcast-hc28/.
Levy, Jillian. “What Is Lymphatic Drainage Massage?” Dr. Axe, 5 Feb. 2022, https://draxe.com/health/lymphatic-drainage-massage-benefits/.
Moore, James E., and Christopher D. Bertram. “Lymphatic System Flows.” Annual Review of Fluid Mechanics, vol. 50, no. 1, 5 Jan. 2018, pp. 459–482, www.ncbi.nlm.nih.gov/pmc/articles/PMC5922450/, 10.1146/annurev-fluid-122316-045259.
Penney, Stacey. “Foam Rolling: Applying the Technique of Self-Myofascial Release.” Blog.nasm.org, blog.nasm.org/foam-rolling-and-self-myofascial-release.
