Drink Water: Drinking plenty of good, clean water. How much water you need depends on a lot of things and varies from person to person. For adults, the general recommendation from The U.S. National Academies of Sciences, Engineering, and Medicine is about:
- 11.5 cups (2.7 liters) a day for women
- 15.5 cups (3.7 liters) a day for men
I love using THIS water bottle to track my water consumption throughout the day.
Get a Massage: Massage directly moves both blood and lymph along, getting nutrients where they need to go, and helping remove toxins and waste. A few minutes of daily self-massage can give you and your circulation a big boost. Always direct your movements toward the heart, to mimic your fluid flow pattern.
The Body Tool is a great way to implement daily lymphatic drainage massage.
Breathe Deep: You need to breathe to keep your lymph moving. A deep breath, moves the lymph fluid from the main lymph channels located in your chest to the rest of your body and the one-way valves in these tubes keep the lymph from going backwards. Therefore the deeper your breathing, the more circulation your body is getting. Try taking a few minutes a day for deep, slow, mindful breathing.
I listen to THIS Davidji meditation when I need a few minutes of deep, mindful breathing.
Jump: You can use a trampoline or rebounder to get your lymph to flow down it’s stream without much effort. Utilizing the benefit of gravity, you can simply bounce on the trampoline, and within a short time, your fluids are moved along 4x faster than walking. Start with just a few minutes a day, then gradually increase to tolerance. Anywhere from 5-20 minutes can be very powerful.
I love using my rebounder by The Ness.
Do Yoga: Yoga is an internal massage. The gentle movement of this practice systematically moves your blood and lymph through their circulation pathways. Yoga has been shown to directly lower blood pressure and stress hormones, so that your lymph vessels will dilate and perform their functions more efficiently.
I practice virtually 3-4x a week with my instructor, Deanna Dicarlo, who also has an online studio.
Sit In The Sauna: Heat therapy can increase heart rate, which helps move lymph fluid where it needs to go to assist in maintenance and repair of your crucial coronary arteries. Toxins from your body are carried away with sweat, and while saunas don’t take the place of exercise, they’re an excellent addition to a lymph-hearty lifestyle. A 15-20 minute session is enough and make sure to rehydrate with fluids afterwards.
***While these statements are supported by my research and personal experiences, they have not been verified by the FDA or a medical professional. These statements are not intended to cure or treat any ailments or diseases. Please consult a qualified healthcare professional before starting any at-home regimen to ensure these techniques are right for you.