Lymphatic Flow - Supporting Your Lymphatic System Naturally
Supporting your lymphatic system naturally can help reduce swelling, improve immune health, and enhance detoxification. Here are some effective ways to encourage healthy lymphatic flow:
Lifestyle & Movement
Daily movement: Walking, stretching, yoga, rebounding (mini trampoline), vibration plate, or tai chi help pump lymph through muscle contractions.
Deep breathing: Diaphragmatic breathing expands the chest and abdomen, stimulating lymphatic vessels. Box breathing and 4-7-8 breathing are my favorite.
Rebounding/jumping: Even just a few minutes of gentle bouncing can significantly improve lymph circulation. This has been tested by NASA.
Strength training or resistance exercise: Muscle contractions squeeze lymphatic vessels, aiding drainage. This is also one of the benefits of the vibration plate.
Hydration & Nutrition
Stay well hydrated: Lymph is mostly water, so dehydration slows its flow. Aim for at least half your body weight (generally) in ounces, daily.
Warm lemon water: Supports hydration and gentle liver detox, indirectly aiding lymph.
Anti-inflammatory diet: Whole foods rich in antioxidants, leafy greens, citrus, garlic, ginger, turmeric, and berries support lymph health.
Limit processed foods, sugar, and excess salt: These can cause fluid retention and congestion.
Manual Stimulation & Therapies
Dry brushing: Brushing skin toward the heart in circular strokes stimulates superficial lymph vessels.
Self-massage or professional lymphatic drainage massage: Encourages lymph flow and reduces swelling.
Contrast showers: Alternating hot and cold water boosts circulation and lymph movement. This is a do-able option for people who don’t like, can’t do, or don’t have access to a cold plunge.
Sauna or steam therapy: Promotes sweating and circulation, which helps lymphatic detox. If sauna is not possible, you may enjoy taking a hot detox bath where you can adjust the temperature. See my blog post here.
Additional Support
Compression garments (if needed): Can help in cases of lymphedema or swelling.
Herbal teas: Red clover, echinacea, and cleavers are traditionally used for lymph support.
Good posture: Slouching can restrict lymph flow around the chest and abdomen.
How do you fit all of this into your daily life? Here’s a gentle daily lymphatic flow routine you can follow, tailored to support circulation, reduce swelling, and fit into everyday life.
Morning
Hydrate on waking: 1 glass of warm lemon water.
Dry brushing (2–5 min): Light strokes toward the heart before showering.
Contrast shower (optional): End your shower with 30 sec cool → 30 sec warm (repeat 2–3 times).
Deep breathing (3–5 min): Inhale deeply through the nose, let belly expand, exhale slowly.
Midday
Movement break: 5–10 min walk, gentle stretching, or shoulder rolls if sitting long.
Rebounding or light bouncing (if available): 2–3 min to stimulate lymph.
Hydration: Sip water or herbal tea (cleavers, ginger, or red clover if tolerated).
Evening
Gentle yoga or stretching (10–15 min): Poses like legs-up-the-wall or cat-cow to encourage drainage.
Self-massage (5 min): Gentle strokes along neck, armpits, and groin toward the heart.
Epsom salt foot soak (10–15 min) or bath (up to 45 min): Supports relaxation and circulation without stressing kidneys like a full bath might.
Relaxation: Slow breathing or meditation to keep stress hormones (which can congest lymph) in check. Tools like the Mendi (neural feedback) or deep breathing exercises work well here.
Weekly Extras
Lymphatic massage (self or professional).
Sauna or steam (if approved by your doctor).
Strength training twice a week (you’re probably already doing this!)—muscle contraction is one of the best natural lymph pumps.
Here are some benefits to using our natural products for your lymphatic health.
Benefits of Honey Hill Naturals Goat Milk Soap for Lymphatic Support
Chemical-free cleansing: Avoids synthetic detergents, dyes, and fragrances that can burden lymph nodes with extra detox work.
Soothing inflammation: The fatty acids, vitamins, and minerals in goat milk help calm irritated skin, reducing lymphatic stress.
Hydration & nourishment: A healthy skin barrier keeps lymphatic vessels beneath the skin functioning more efficiently.
Promotes circulation: When paired with self-care practices like dry brushing or gentle massage using the soap, it can further encourage lymphatic movement.
So, while goat milk soap itself won’t pump lymph, it helps by keeping the skin (your body’s largest detox organ) healthy, calm, and free from toxins that would otherwise place extra strain on your lymphatic system. Using natural goat milk soap doesn’t directly move lymph fluid the way exercise, massage, or hydration does—but it can support skin and lymphatic health indirectly, since the lymphatic system and skin are closely connected. Here’s how:
Skin–Lymph Connection
Your skin is full of lymphatic capillaries that help clear toxins, waste, and excess fluid.
When skin is irritated, inflamed, or exposed to harsh chemicals, lymphatic flow in those areas can become sluggish.
Gentle, natural care helps keep the skin barrier strong, supporting healthy lymphatic drainage.
Magnesium & Lymphatic Flow Benefits
Honey Hill Naturals Magnesium Oil Spray
Supports Circulation: Magnesium helps relax blood vessels, which improves circulation and indirectly supports lymph movement.
Muscle Relaxation: Relieves tension, spasms, and cramps—allowing muscles to contract and release more effectively, which is key for lymph pumping.
Stress Reduction: Calms the nervous system, reducing stress hormones that can slow lymphatic function.
Easy Absorption: Applied topically, magnesium bypasses digestion and gets absorbed through the skin—gentle and effective.
Honey Hill Naturals Whipped Magnesium Cream
Deep Nourishment: Combines magnesium with moisturizing butters/oils for silky skin and a healthy barrier (important since lymph capillaries sit just beneath the skin).
Nighttime Support: Can be applied before bed to relax the body, encourage deeper sleep, and allow the lymph system to do its repair work overnight.
Targeted Relief: Works beautifully on sore, swollen, or heavy-feeling legs to support lymph drainage and comfort.
Soothing Self-Care Ritual: Gentle massage while applying cream boosts lymph flow through manual stimulation.
Both products work together to relieve tension, support circulation, and make daily self-care a lymph-boosting ritual. Check out my shop page here for more!
The lymphatic system thrives when it’s supported with hydration, minerals, and anti-inflammatory compounds. Here are foods that naturally support lymphatic flow.
Fresh, Hydrating Foods
Cucumbers, celery, lettuce, zucchini, watermelon, oranges, berries – high in water, keeping lymph fluid moving.
Citrus fruits (lemon, lime, grapefruit) – rich in vitamin C, which strengthens lymph vessels and supports detox.
Anti-Inflammatory & Detoxifying Foods
Leafy greens (spinach, kale, parsley, arugula) – chlorophyll supports cleansing.
Garlic & onions – help reduce toxins and support immune defense.
Ginger & turmeric – improve circulation and reduce inflammation.
Cruciferous vegetables (broccoli, cabbage, Brussels sprouts, cauliflower) – support liver detox, which works hand-in-hand with the lymph system.
Healthy Fats
Avocado, olive oil, flaxseed, chia seeds, walnuts – These nourish cell membranes and reduce inflammation.
Fiber-Rich Foods
Beans, lentils, chia seeds, ground flax, leafy greens – These support gut health, which keeps lymphatic detox pathways flowing.
Hydration Helpers
Herbal teas: cleavers, red clover, nettle, ginger, or green tea help lymphatic flow.
Lemon water – classic gentle detoxifier.
Here’s a Lymphatic-Supporting Grocery List tailored to encourage gentle lymph flow while keeping kidney and heart health in mind:
Vegetables (hydrating + anti-inflammatory)
Cucumbers
Zucchini
Celery
Romaine lettuce or mixed greens
Kale (in moderation if potassium is restricted)
Arugula
Parsley
Broccoli (lightly steamed)
Cauliflower
Cabbage (green or purple)
Fruits (hydrating + lymph-friendly)
Lemons & limes (for water)
Berries (blueberries, strawberries, raspberries)
Grapefruit (if safe with your medication)
Watermelon (small servings, good hydration)
Apples (high fiber, kidney-friendly)
Herbs & Spices
Ginger root (fresh or dried)
Turmeric (powder or fresh root)
Garlic
Onion
Fresh mint (great in tea or water infusions)
Healthy Fats
Avocados (small servings, check potassium if restricted)
Olive oil (cold-pressed, for dressings & cooking)
Flaxseed (ground, sprinkle on yogurt or salads)
Chia seeds (in small amounts, soaked for digestion)
Walnuts (small handful, heart-healthy omega-3s)
Beverages & Teas
Filtered water with lemon or cucumber slices
Herbal teas: nettle, ginger, cleavers, or mild green tea (limit caffeine if sensitive)
Extras
Lentils or chickpeas (small portions, good fiber)
Oats or quinoa (in moderation, fiber-rich and gut-friendly)
***This list focuses on hydration, circulation, and gentle detox support without putting extra strain on kidneys or heart. Always check with your doctor first. This is not medical advice.
©
HONEY HILL NATURALS, LLC DISCLAIMER:
I am not a doctor, a chemist, nor a dermatologist and this is not medical advice. I am not treating, curing, or diagnosing any condition and I am not providing nutritional advice. I am a certified Holistic Nutritionist and Gut Health Specialist, sharing my opinion of life experiences and what I was taught in the AFPA certification program, who wants to provide a more natural and healthy lifestyle for my family and others. The information contained on the Honey Hill Naturals, LLC, or blog websites, including but not limited to all workout plans, nutritional advice, and healthy lifestyle tips, is provided for informational purposes only, and is not meant to substitute for the advice provided by your doctor or other qualified health care practitioner. The information available on or through the Honey Hill Naturals newsletters, or (including, but not limited to, information that may be provided by writers, editors, healthcare and/or nutrition professionals employed by, or contracting with, Honey Hill Naturals, LLC, and / or their associates), is not intended to diagnose or treat any disease or prescribe medication. Information and statements regarding dietary supplements or ailments on any of the above sites or newsletters, may not have been evaluated by the Food and Drug Administration (FDA) in the United States of America.