Lymphatic health has quietly become one of the most talked about topics in wellness, and for good reason. From fluid balance and immunity to inflammation and tissue repair, the state of your lymphatic system shapes not just how you feel, but how your body functions at a cellular level. 

At the centre of this conversation is lymphatic flow - the movement of a clear, nutrient-rich fluid that carries immune cells, removes waste, and even transports dietary fats. Unlike blood, which is pumped continuously by the heart, lymph is often described as “passive,” moving only when we exercise, breathe deeply, or stimulate it manually. The lymphatic vessels themselves are lined with tiny, one-way valves and smooth muscle that rhythmically contract to push lymph along. Think of it as a series of mini-pumps working in tandem, aided by our muscles, breathing, and movement. 

Here’s 5 intentional things you can do for your lymphatic system every single day, to help you de-puff, flush held water, and boost energy.  

1. Hydrate Strategically to Reduce Fluid Retention 

Lymph is largely made of water, and paradoxically, dehydration encourages the body to hold onto fluid. Staying hydrated throughout the day helps thin lymph fluid and supports efficient drainage. Pair hydration with electrolytes to maintain electrolyte balance and prevent the body from clinging to excess water. Reducing excess sodium from processed foods while maintaining potassium intake can significantly improve fluid balance. Move over bananas; we love white beans, lentils, baked potato (with skin) and swiss chard for the biggest hits of potassium.  

2. Eat to Lower Inflammation + Tissue Swelling 

Inflammation causes tissues to retain fluid and compress lymph vessels, contributing to that “puffy” or heavy feeling. A diet focused on whole, anti-inflammatory foods can contribute to a better inflammatory balance and less held water. Emphasise vegetables of all colours, berries, omega-3 rich fish, olive oil, herbs, and spices like turmeric and ginger. Limiting sugar, alcohol, and ultra-processed foods reduces lymphatic congestion and supports a leaner, less inflamed appearance. If you’re struggling to get more than 3 portions of oily fish in your diet or want to up your omega-3 intake, try Essential Omegas.  

3. Support Fat Digestion + Liver Detox Pathways 

The lymphatic system plays a major role in transporting dietary fats and removing metabolic waste. When fat digestion or liver detox pathways are sluggish, lymph can become overloaded and lead to water retention. Including adequate fibre, bitter foods (artichoke, rocket, dandelion), and choline-rich foods (eggs, legumes) supports bile flow and fat metabolism. Regular bowel movements are essential as well, and what the gut can’t eliminate, the lymphatic system often has to manage. Another way to support detoxification is taking a targeted formula like Deep Detox, formulated with choline, milk thistle and NAC to support detoxification pathways.   

4. Move Daily to Stimulate Lymph Flow 

Unlike blood, lymph doesn’t circulate on its own and it depends on muscle contraction and breathing. Gentle, regular movement is one of the most powerful ways to drop excess fluid. Walking, rebounding, yoga, swimming, and resistance training all stimulate lymph flow. Deep diaphragmatic breathing further encourages lymph drainage through the thoracic duct, helping reduce swelling in the abdomen, legs, and face, as does self lymphatic massage.  

5. Use Lifestyle Tools to Encourage Drainage + Recovery 

Beyond food and movement, simple lifestyle practices can accelerate lymphatic drainage. Dry brushing, contrast showers, sauna use, body gua sha and massage encourage fluid movement and reduce stagnation. Prioritising quality sleep and managing stress are equally important, because high cortisol promotes water retention and can disrupt inflammatory balance. When nutrition and recovery are aligned, the body is far more willing to release excess fluid and restore balance. 

For a comprehensive approach, try ARTAH’s Lymphatic Support, a complete set designed to support you every angle: liver function, physical lymphatic stimulation, and electrolyte balance. It features our best seller Cellular Hydration, Deep Detox and our NEW Sculpting Body Gua sha tool for a DIY lymphatic treatment. 

SHOP THE LYMPHATIC SUPPORT SET
 

Disclaimer: The information presented in this article is for educational purposes only and is not intended to diagnose, prevent, or treat any medical or psychological conditions. The information is not intended as medical advice, nor should it replace the advice from a doctor or qualified healthcare professional. Please do not stop, adjust, or modify your dose of any prescribed medications without the direct supervision of your healthcare practitioner.