Lymphatic health is much like your home’s plumbing system, when things aren’t running smoothly, you’re definitely going to notice! As someone who’s lived with rheumatoid arthritis for over a decade, I know firsthand how flare-ups affect mobility, which in turn impacts lymphatic health.
Many of us with chronic illness find ourselves trapped in a cycle of pain and limitations, which only lead to more pain and further restrictions. During periods of immobility, I retain fluid and experience signs of a sluggish lymphatic system, such as:
✔ Increased cellulite
✔ Blotchy skin
✔ Persistent puffiness
✔ Swollen limbs
✔ A feeling of heaviness or stiffness
Curious about ways to break this cycle, I turned to an expert for advice and asked: “What is your one go-to method for improving lymphatic health, and why do you recommend it?” Here is what Rachel Lowe of Restore Care had to say:
- Boost Lymphatic Flow Through Daily Movement
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Boost Lymphatic Flow Through Daily Movement
Rachel Lowe explains:
“As a restorative care physician, the single most important thing I recommend for improving lymphatic health is to move every day, and I specifically mean gentle movement, such as rebounding, walking, and dynamic stretching.”
She continues:
“While the circulatory system has the heart to pump blood through the veins, the lymphatic system is dependent on muscle contraction and body movement for lymphatic flow. Mild exercise promotes drainage, alleviates lymph congestion, promotes immune activity, and helps with detoxification.”
Rebounding: A Powerful Lymphatic Booster
“For that reason, I often recommend rebounding (jumping on a mini-trampoline), which provides a sustained, bouncing up-and-down movement that readily promotes the circulation of lymph.”
Stimulates movement and muscle contractions to keep lymph fluids flowing
✔Activates lymphatic valves, ensuring waste and excess fluid are efficiently transported out of the body
“This movement opens and closes the one-way lymphatic valves which help to push out waste and move lymph along.”
✔ Prevents backflow, keeping lymph moving toward filtration points like the lymph nodes
✔ Without movement, lymph can become stagnant, leading to swelling, toxin buildup, and a weakened immune response
Walking: A Simple Yet Effective Solution
“And walking – in particular, the outdoors – both stimulates your circulation and vice versa, prompts relaxation, the latter of which can alleviate the tendency of stress to disrupt the lymphatic system.”
✔ One of the most accessible ways to boost lymphatic flow
✔ Outdoor walking provides added benefits:
- 🌿 Fresh air encourages deep breathing, which enhances lymph circulation
- ☀️ Exposure to sunlight supports vitamin D levels, essential for immune health
- 🧘♂️ Reduces stress, preventing cortisol-induced inflammation
Stretching for Lymphatic Health
“Certain stretches, especially dynamic stretches that incorporate breath work, also promote lymphatic drainage as a way to improve flexibility and bring oxygen to the tissues.”
✔ Stimulates lymphatic vessels, reducing congestion and stiffness
✔ Incorporating breathwork enhances the effect, as deep breathing engages the diaphragm, which acts as a natural lymphatic pump
Examples of Beneficial Stretches:
- Shoulder rolls & arm circles – Target lymph nodes in the upper body
- Spinal twists – Stimulate lymphatic movement along the torso
- Leg swings & lunges – Encourage lower body lymphatic drainage
Start Moving Today for Your Lymphatic Health
“Movement is one of the simplest yet most effective ways of supporting lymphatic functioning and well-being.”
Unlike other lymphatic-supporting methods, movement is free, easy, and highly effective.
✔ Better cardiovascular health – Improved blood flow supports oxygenation and nutrient delivery
✔ Reduced inflammation – Movement decreases swelling and removes inflammatory waste
✔ Stronger immunity – A well-functioning lymphatic system enhances the body’s ability to fight infections
“And while there are other interventions – dry brushing or lymphatic massage, for example – that may help, I emphasize movement for its accessibility, physical benefits, and other health-boosting properties like better cardiovascular health and less inflammation.”
💡 Simple Ways to Add Movement to Your Routine:
- Take a short walk after meals
- Use a mini-trampoline for a few minutes daily
- Practice gentle morning and evening stretches
- Engage in deep breathing exercises
Rachel Lowe concludes:
“Improvements in lymphatic and overall health can often be achieved by encouraging patients to be active every day, even if it means only making small changes to their lifestyle.”
Rachel Lowe, Physician Assistant
By making movement a daily habit, anyone can optimize their lymphatic system and improve their overall well-being.
Final Takeaway
“Movement is one of the simplest yet most effective ways of supporting lymphatic functioning and well-being.” Daily activity, whether through rebounding, walking, or stretching keeps the lymphatic system flowing, reduces inflammation, and supports overall health. While techniques like dry brushing and massage can help, movement is the most accessible and impactful. Take Action for Your Lymphatic Health!
How do you incorporate movement into your day? Share your thoughts in the comments!
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