Last Updated on February 25, 2026 by Carrie Korem, FNTP
Supporting your lymphatic system is an incredibly important part of being in good health. When it works well, your body clears out waste and toxins the way it’s supposed to. But when it gets sluggish you can experience symptoms such as fatigue, brain fog, swelling, feeling puffy or inflamed or headaches.
There are very simple ways we can support good lymphatic system drainage without spending lots of money on vibration plates and supplements. Let’s walk through what the lymphatic system does and 9 simple ways to support drainage and detox in the body.
What is lymphatic system drainage?
Your lymphatic system is like the pipes running all throughout your body. It’s a network of tubes and nodes that carry a fluid called lymph throughout your body. It picks up waste, toxins, dead cells, pathogens and it moves them out of the tissues so your body can get rid of them.
Dr. Lee Cowden describes it well. He explains that healthy lymph fluid should look milky and flow freely. But when it stagnates, it can turn thick and gel-like. In serious cases, it can almost become like a paste. When this happens, toxins can’t get out. That’s when we can sometimes see chronic illness begin.
What are signs of a sluggish lymphatic system?
Common signs can include:
Chronic fatigue
Brain fog
Swollen lymph nodes
Thyroid nodules or cysts
Frequent illness
Puffiness or fluid retention
Skin issues
Joint Stiffness
Muscle pain
Here’s the catch – your lymphatic system doesn’t have a pump, so it depends entirely on movement, muscle contractions, and proper breathing to keep things flowing.
Is lymphatic drainage safe for everyone?
Most of the lifestyle approaches (that we cover below) are safe and gentle for most people. However, if you have issues such as cancer, kidney issues, heart issues, autoimmunity, or are pregnant, it’s always best to talk to your practitioner about what’s right for you.
How long does it take to see results when you support your lymphatic system?
It depends on your current health and how consistent you are with practicing good habits, but some people can notice a difference in puffiness within a few days of starting to do things like dry brushing and staying well hydrated. Deeper issues, like reduced chronic inflammation or improved immune function, may take several weeks to months of consistent effort.
Here are 9 simple ways to support lymphatic drainage:
1. Make 7-9 hours of sleep a priority and try to be asleep by 10pm each night. Your brain has its own lymphatic system called the glympathic system. This system is your brain’s detox process and it ramps up dramatically during sleep. While you rest, your glympathic system flushes out the toxic buildup from the day.
I was reminded recently by Dr. Dickson Thom in a recent podcast that according to Chinese medicine, our body is working on different things during various hours of the day. From 10pm to 12am is when the endocrine system and lymphatic system are working their hardest. So, it’s a good idea to be asleep during these hours so your body can drain and then the liver and gallbladder can do their job to move those toxins out of the body.
To support this process, you want to sleep in a dark, cool room and free of devices that emit EMFs. So, keep your phone in airplane mode, don’t sleep with it charging next to you, and turn off computers, printers or any other smart devices in your room.
Go to bed at a consistent time and don’t use overhead lights after sunset so your body will produce proper amounts of melatonin and your cortisol will lower for good sleep.
2. Stay hydrated. Drinking plenty of water and using good Celtic sea salt for electrolytes is a great way to help keep the lymph moving freely. It’s best to drink filtered water.
3. Move your body every single day. The lymphatic system doesn’t have a pump, but your muscles are the next best thing. Every time you move, breathe deeply, walk, or exercise you are helping move your lymphatic system.
One popular way to move the lymph is to rebound, which is basically just jumping on a small trampoline. I have one and have really enjoyed using it, but you can also bounce on the balls of your feet to get the same kind of effect.
If someone is really sick, they may not be able to do much, but even light, gentle movement is better than nothing at all.
4. Avoid processed foods and eat a traditional, nutrient-dense diet. The lymphatic system is part of your immune system and your immune system needs real nutrients to work. When you eat processed foods, loaded with refined sugars, pesticides, preservatives, industrial seed oils, etc. you increase inflammation. Inflammation can congest the lymph. But when you eat the way our ancestors ate, you give your body the building blocks it needs to keep the drainage and detox systems running well.
5. Dry Brushing. This one is one of the most simple and affordable things you can add to your evening routine. Dry brushing is exactly what it sounds like: you use a natural bristle brush to gently brush your skin before going to sleep. This is the one I personally use.
Here’s how you dry brush:
- Once a day, preferably before bed or before a shower or time in a dry sauna.
- Brush, starting at the feet, and work up towards the heart using light, short strokes (always brushing towards the heart).
- Then work from the arms towards your chest. Don’t forget your palms and soles. The skin should be stimulated, not red or irritated.
- Dry brushing the entire body should take from 45 seconds to 2 minutes.
- It’s best not to moisturize afterwards so the pores can breathe and rid themselves of toxins.
6. Do The Big 6 daily. The Big 6 is a method created by Perry Nicholson to encourage lymphatic flow in the body. It’s free, super easy to do, and takes about 1 minute. I’ve been doing this every morning for many years and have found it incredibly helpful.
Nicholson teaches inside his lymphatic course that if you’re going through major health issues, a flare, or have active autoimmune symptoms that it’s usually best not to do the Big 6.
7. Sweat it out in an infrared sauna. Unlike traditional saunas that heat the air around you, infrared saunas heat your body from the inside out. The infrared light penetrates more deeply into your tissues, warming them at a cellular level and encouraging your lymphatic fluid to move.
When lymph is moving well, the sauna becomes even more effective because the drainage channels are open and ready to push toxins out through your sweat.
It can be a good idea to do The Big 6 before you get in the sauna. That way you’re opening the drainage pathways first. Drink plenty of mineral-rich water afterward to replenish what you lost through sweat.
8. Use herbal support for lymphatic drainage. Herbs can be a wonderful way to support the lymph. Two of my favorites are Burbur and Parsley from Nutrimedix. These two together help to support detox in the liver, gallbladder, kidneys, and lymphatics.
Another option is DermaCo. It’s a combination of herbs that helps support lymphatic system function.
As always, work with a knowledgeable practitioner to find what’s best for your specific situation.
9. Reduce your toxic load. Choose clean personal care products, filter your water, eat organic when you can and avoid synthetic fragrances.
Every toxin that your body doesn’t have to process is one more thing your lymphatic system doesn’t have to clean up.
Here is a list of my favorite non-toxic products and foods that I personally use in my home.
Bringing it all together
Supporting your lymphatic system isn’t about doing everything perfectly. It’s about stacking small, consistent habits to keep your body healthy.
Start with one or two of these today. See how you feel. I think you’ll be surprised!
Note: I am not a doctor, and nothing in this post is meant to diagnose, treat, or cure any condition. Please work with a qualified practitioner who can help you find the right approach for your unique body and health history. This post is for educational purposes only.
