Is Your Lymphatic System Underperforming? How It Affects Health and How to Support It

The lymphatic system is one of the most underrated systems when it comes to health. In holistic medicine, this topic is getting more and more attention, and this is a good sign because the lymphatic system is responsible for removing waste from the body, fight infections and return fluid to the bloodstream. 

Main Components

The lymphatic system is made up of lymph, lymphatic vessels, lymph nodes, and primary and secondary organs. It carries waste, proteins, fats, and immune cells (lymphocytes) that help fight infections. When the lymphatic system is working properly, the body is better able to respond to infections. Research shows that when lymphatic function is impaired, immune responses are weaker and the risk of infection increases.

We have about 500+ lymph nodes that require movement to drain optimally. When they are functioning well, this shows in your appearance and overall health. You experience consistent energy, quicker recovery from illness, normal fluid balance (no persistent swelling), soft and movable lymph nodes (or none that you can feel), good digestion, and deep, restorative sleep.

Symptoms of Lymphatic System Dysfunction

• Swollen lymph nodes (such as in the neck, armpits, or groin)

• Anxiety and mental fog

• Breakouts or acne

• Muscle soreness, body aches, and joint pain

• Ongoing inflammatory conditions like asthma, eczema, or arthritis, as well as hormonal issues such as endometriosis or PCOS and other menstrual or reproductive concerns

• Fatigue, including lingering fatigue after viral illness

• Frequent colds, flu, or repeated immune-related problems

• Recurring headaches

• Excess inflammation or toxin buildup in the body or brain

• Puffiness or swelling in the limbs, abdomen, neck, or face

• Swelling following surgery

• Sinus congestion, sinusitis, or hay fever

• Persistent itching

Look Younger Naturally by Supporting Your Lymphatic System

One thing I want to point out is that a lot of women I’ve seen lately are getting Botox and other invasive aesthetic procedures. But if you focus on improving your neck posture—which is closely connected to the lymphatic system—you can naturally look younger and have smoother skin. It’s a natural approach you can do for yourself if you want to age beautifully without invasive procedures.

Check out my favorite YouTube tutorial, Lymphatic Drainage Massage for Face, Head, & Neck Swelling or Lymphedema, to see my daily routine for supporting the lymphatic system naturally.

https://www.youtube.com/watch?v=R3peAHqxjQ8

Another way I support my lymphatic system and mitochondria at the same time is with red light therapy. I use a medical-grade device called Lumebox. 

This study below is especially interesting for women, and I want to show you what happens when you increase blood flow to your face and get your lymphatic system working properly again.

One study showed that when red light therapy was combined with green tea, in just one month it had the same results as doing red light therapy alone for ten months. Here’s how to do it: take green tea bags (not too hot and not cold) and apply them to your face for 20 minutes, then follow with red light therapy. This helps support your lymphatic system and shows up on your skin.

Practical Tips for Supporting Your Lymphatic System

The lymphatic system doesn’t have its own pump like the cardiovascular system. That means it needs your support to function well. Below are practical ways to take care of it and keep lymph moving.

1) GUA SHA

Let’s start with the face and neck area. About one-third of your lymphatic nodes are located in the neck, which is why daily massage and drainage of this area is so important. If you have dark circles under your eyes or a puffy, soggy-looking face, there’s a high chance your lymph is stagnant.

Gua sha has been used for thousands of years in traditional Chinese medicine. 

Simple Gua Sha Tutorial (Face & Neck)

Before you begin, it’s important to open the lymph nodes and pathways so lymph can drain properly.

-Gently massage along the sides of your neck and just above your collarbones using light pressure. This helps activate the major lymph nodes that collect fluid from your face and head.

-Start with clean skin and apply a few drops of facial oil or serum for slip. I like using non-toxic skincare from sky and sol.

-Begin at the neck, using gentle pressure. Glide the tool upward and outward toward the ears.

-Move to the jawline, cheeks, and under-eye area, always directing strokes outward and down toward the neck.

-Use slow, controlled movements—5–10 strokes per area is enough.

2) SAUNA

Heat in the sauna causes blood vessels to dilate and increases circulation throughout the body. Improved blood flow creates a more supportive environment for lymph movement and drainage. Heat also softens tissues, helping lymph move more freely through the interstitial space.Sauna use also helps the body detox heavy metals, plastics, and environmental pollutants through sweat.For optimal results, visit the sauna three times a week and do a 15-minute sauna session followed by a 15-minute rest. Make sure to cool yourself down with a cold shower after each session.It’s also a good idea to take a binder.

Mimosa pudica

acts as a great binder, helping bind toxins in the gut as your body releases them through sweat during sauna use. Take one hour before your session.

3)  HELPFUL HERBS AND SUPPLEMENTS

Here is the list of herbs that are very supportive for lymphatic system:

Turmeric- helps reduce swelling and supports healthy lymphatic flow. Its active compound, curcumin, can help calm inflammation in tissues and promote detoxification.

Hydrangea – Traditionally used for kidney and urinary support, hydrangea also helps the body get rid of excess fluids and reduce swelling. Since lymph flow is tied to fluid balance, it can also support lymphatic drainage and help prevent stagnation.

Nettle- A classic lymph-supportive herb that can help reduce fluid stagnation and support detox. It’s great as a tea and works best when harvested in spring or autumn.

Echinacea – Supports the immune system and helps keep lymph nodes healthy. Great for when lymph feels sluggish or swollen.

4) SPORT / MOVEMENT

Moving your body is one of the best ways to keep your lymph flowing. Activities like jumping rope, running, yoga, foam rolling, or even just stretching help squeeze the lymph vessels and prevent stagnation. The more you move, the easier it is for your body to clear toxins and support overall detox pathways. Even small daily movement—walking around, using the stairs, or doing a few quick exercises—makes a difference over time. Consistency is key, so find activities you enjoy and make them part of your routine.

Another great way to support the lymphatic system is through a vibrational plate. These machines produce high-frequency vibrations that make your muscles contract and relax rapidly. This vibration can help lymph fluid flow through the vessels, which can:

• Reduce fluid buildup

• Support detoxification

• Improve immune system efficiency

5) SLEEPING ON YOUR LEFT SIDE

Did you know your brain has its own “lymphatic system”?
It’s called the glymphatic system, and it’s responsible for clearing metabolic waste — including amyloid-beta, which is linked to Alzheimer’s disease. This system is most active during sleep, especially deep sleep, making enough quality sleep crucial. This is when your brain does the most recovery and cleanup.

The glymphatic system was discovered in 2012, making it a relatively recent finding. It was led by Maiken Nedergaard and Jeffrey Iliff at the University of Rochester, who published their findings in Science Translational Medicine. Their research revealed how cerebrospinal fluid (CSF) flushes toxins through glial cells, a system that is most active during sleep to remove metabolic waste.

Studies, particularly in rodents, show that sleeping on your side (lateral position) is better for glymphatic clearance than sleeping on your back or stomach. The left side may have extra benefits because the heart and blood vessels are positioned to improve fluid drainage, and gravity helps the flow of cerebrospinal fluid. 

Other advantages of sleeping on your left side include reducing acid reflux, supporting heart health, and improving lymphatic drainage throughout the body.  

The lymphatic system is one of the most important systems in your body. Some scientists even say there isn’t really a separate immune system, and that the lymphatic system handles most of it. Diet matters a lot, too — focus on whole foods, especially watery fruits like citrus, melons, mangoes, grapes, and mix in some herbs and enough movement. This helps your body naturally detox through the lymphatic system.

And remember, consistency beats perfection! Even a few minutes a day for gua sha, neck and face drainage, or some red light therapy can really make a difference.

I’d love to hear what you think! Got questions? DM me on Instagram @wholisticbeata.