If you’ve been feeling puffy, tired, or just a little “off,” your lymphatic system might be trying to get your attention.
Most women don’t realize that this often-overlooked system plays a huge role in everything from hormone balance and energy to glowing skin and a strong immune response. The good news? You can support your lymphatic system naturally with simple daily habits.
In this post, we're sharing what the lymphatic system is, why it matters, how to know if it’s sluggish, and our favorite daily practices to get it moving.
What Is the Lymphatic System?
Think of your lymphatic system as your body’s built-in detox and drainage network. It moves lymph fluid — which carries waste, toxins, and immune cells — through a series of vessels, nodes, and organs. Unlike your circulatory system, it doesn’t have a heart to pump it. It relies on movement to keep things flowing.
Signs Your Lymphatic System May Be Sluggish
Here are a few common red flags:
-
Persistent fatigue or brain fog
-
Puffy face, swollen hands or feet
-
Skin issues like acne, dullness, or rashes
-
Weight loss resistance and stubborn cellulite
-
Hormonal imbalances (like estrogen dominance or thyroid issues)
-
Fibrocystic breasts (this was a big one for me!)
-
Frequent colds or infections
I personally experienced fibrocystic breasts, water retention, and hypothyroidism, and once I started supporting my lymph system, I saw major shifts in how I felt …and how I looked.
Daily Practices to Support Lymphatic Flow
You don’t need to do all of these at once. Start small, be consistent, and tune into what your body loves.
1. Dry Brushing (2–5 min)
Use a natural bristle brush to gently brush your skin in upward strokes toward your heart before showering. This stimulates lymph flow, exfoliates the skin, and boosts circulation.
Tip: Start at your feet and move up your body. Be gentle. It may feel a little uncomfortable at first, but soon it should feel energizing, not scratchy.
Here is the dry brush I recommend and have used for years: Body Brush
Rebounding or Gentle Movement
Jumping on a mini-trampoline (rebounder) for just 5–10 minutes a day is amazing for lymph drainage. Walking, stretching, and yoga also help stimulate flow.
Don’t have a rebounder? Just bounce gently on your toes or do a few jumping jacks to get things moving. I personally love doing jumping jacks. Even 10 jumping jacks at a time make a difference.
3. Castor Oil Packs Over Liver or Abdomen
Castor oil helps reduce inflammation, supports liver function, and enhances lymphatic flow. When I first learned about this practice, I was skeptical. Not only did it help with my lymphatic system, but it also helped with daily bowel movements, which is important to move the toxins out when your lymphatic system is moving properly.
How to: Apply organic castor oil to a liver pack. Here is the brand I recommend - AND trust Queen Of The Thrones Castor Oil save 10% use code TRACEYVLAHOS Do this a few times a week, and you will feel the results. For maintenance, I now put a little castor oil in my belly button before going to bed and placing a piece of medical tape over my belly button.
4. Roller Mitt or Lymphatic Massage
A simple roller mitt can be used post-shower to gently encourage drainage, especially around the legs, arms, and stomach. You can also do a self-massage in circular motions toward your lymph nodes.
Using a roller mitt is not only a game changer but super easy. My favorite Roller Mitt Save 10% Use Code TRACEYVLAHOS
5. Hydration Is Key
Lymph fluid is mostly water. If you’re dehydrated, it slows down. Sip clean, mineral-rich water throughout the day and consider adding a pinch of sea salt ( I recommend Redmonds Sea Salt )or a splash of lemon for added benefits. Making sure you are hydrated and flushing your body is key to moving your lymph nodes and flushing out toxins.
Bonus Tip
-
Avoid tight-fitting clothing that can restrict lymph flow (especially around the chest and waist). I switched out my underwire bras for a supportive wireless bra. Here is my favorite bra
-
Deep belly breathing stimulates the thoracic duct — one of the main drainage points.
-
Try dry sauna or infrared therapy if available to support detox through sweat.
Start Where You Are
You don’t need a fancy setup or hours a day to show your lymph some love. Just 5–10 minutes of intentional movement or brushing can make a big difference in how you feel.
Supporting your lymphatic system is one of the most underestimated ways to reduce inflammation, balance hormones, and feel lighter and more energized — inside and out.
Ready to take it deeper?
Tune into our latest Living Elan podcast episode where Paige and I share our exact daily routines and how these small shifts transformed our health.
