Why the health of this lesser known system is critical for energy
One often-overlooked factor behind fatigue, puffiness, and low energy is the Lymphatic System. Understanding how to support this essential system can help you feel lighter and more energized.
The Lymphatic System
The Lymphatic System is a whole network of vessels, nodes, and organs with a very important job. It is responsible for managing the fluid around the cells and transporting away wastes and inflammatory byproducts. The Lymphatic System acts like a “biological spillway” for wastes we don’t want back in the bloodstream.
Unlike the bloodstream, the Lymphatic System doesn’t have an organ to pump things along. It uses muscle contractions, deep breathing, and movement to propel the lymph fluid.
Lymphatic congestion, sometimes called lymphatic stagnation, refers to sluggish movement. This is where the flow slows down or becomes so overburdened it can’t flow easily.
Fatigue
One of the most common side effects of lymphatic congestion is fatigue. Sometimes people experience edema, swelling caused by too much trapped fluid. Thanks to gravity, this often first appears in the feet, ankles and legs, but you may also notice “puffiness” in your hands or face (yes, this also reflects on the bathroom scale.) You can experience a heavy, foggy, low-energy feeling.
When the wastes linger around the cells, the nutrients the cells need, such as oxygen, can’t pass through. Nutrient deficiencies slow down metabolic energy production. More about the nutrients involved in energy production: https://www.bebalancedhealing.com/digestion/how-nutrition-supports-energy-metabolism/
Wastes that accumulate also contribute to inflammation. Inflammation activates the immune system, contributing to even more wastes. You can start to understand how quickly lymphatic stagnation can create a snowball effect so it’s important to consider for your health.
How to Support a Healthy Lymphatic System
You’re probably supporting your Lymphatic System just fine by staying hydrated and moving your body every day. Some factors can contribute to a greater need for the Lymphatic System, including:
- Prolonged sitting, especially with poor posture
- Dehydration and imbalanced electrolytes, most commonly high sodium and low potassium
- Chronic inflammation or infections
- Hormone imbalances, for example estrogen/progesterone (as with menopause or pregnancy) or thyroid
- Sluggish digestion and constipation
- Increased toxin exposure
- Surgeries and post-surgical scarring or trauma
Hydration
The Lymphatic System holds a small but crucial share of the approximate 42 liters of water in an average-size human. The lymphatic system draws its fluid from the interstitial space — the fluid that surrounds your cells. This process depends on sodium and potassium to keep fluids balanced inside and outside the cells. When there’s too much sodium, water tends to stay in the bloodstream and less is available for lymph flow. When sodium is too low, excess fluid can leak into tissues, overloading the lymphatic system and contributing to puffiness or swelling.
- Aim to get at least ½ your body weight in ounces of water every day. (more if you drink alcohol or caffeine)
- Drink water throughout the day, rather than all at once.
- Eat foods rich in potassium, such as beans, cabbage, yams, pumpkin and sunflower seeds.
- Use a mineral salt on your food, such as Redmond’s Real Salt.
*Impaired kidney function, diabetes, and certain medications also influence the way your body controls hydration. Be sure to work with your doctor if any of these apply.
Movement & Massage
Walking, rebounding, yoga and stretching are all effective ways to move lymphatic fluid. Manual massage is effective after surgery but also if you have a high-stress sedentary job. If you’re looking for some quick and easy instructional videos check out Dr. Kelly Sturm at her YouTube channel @CancerRehabPT.
Deep Breathing
Relaxed DiaphragmaticBreathingcreates a pressure change in the chest and abdomen that moves lymphatic fluid.
- Find a relaxed position: Sit comfortably or lie on your back with knees bent and shoulders relaxed.
- Place your hands: Put one hand on your chest and the other on your abdomen, just below the rib cage.
- Inhale through your nose: Slowly breathe in so that your belly rises, feeling it expand under your lower hand. (Your chest should move very little.)
- Exhale through pursed lips: Gently tighten your abdominal muscles and let the air flow out as your belly falls. Try to make the exhale slightly longer than the inhale.
- Repeat for 5–10 breaths, 1–2 times daily. With practice, the movement of the diaphragm becomes natural, and your breathing slows and deepens.
This is also very calming to the nervous system so useful for countering stress.
Dry Brushing
Using a natural-bristle brush on dry skin, make light, sweeping strokes toward the heart. Start from the feet and hands, then work up the limbs toward the torso. There are many online videos demonstrating technique as well. I usually recommend this before showering to easily incorporate the activity into your routine.
Contrast Hydrotherapy
Hydrotherapy is the act of alternating between hot and cold water temperatures, such as with cold plunge or in your shower. If you’re in your shower, always end on cold temperature to maximize the benefits.
Diet
You won’t need to worry about any complicated or sophisticated dietary changes. A diet to support the Lymphatic System is really a diet that is healthy for the whole body, focused on:
- Lots of water, teas and broths
- Low sugar, especially low added sugar
- As many vegetables of all the colors as you can eat, such as broccoli, cabbages, squash, carrots, green beans, bell peppers
- Adding herbs such as cilantro, parsley or oregano
- A balance of fiber-rich foods like legumes, nuts and seeds to help with waste removal
- Healthy fats like avocado, olive or nuts
Supporting your lymphatic system doesn’t require drastic changes—simple, consistent habits go a long way. Staying hydrated, moving your body, practicing deep breathing, and nourishing yourself with a colorful, nutrient-rich diet all help keep lymph fluid flowing efficiently. Add in occasional techniques like dry brushing or contrast hydrotherapy, and you’re giving your body a gentle boost to clear waste, reduce puffiness, and support energy levels.
Nutrition therapy is not intended as a diagnosis, treatment, prescription, or cure for any disease, or as a substitute for medical care. Our nutrition therapists are not licensed medical providers. Nutrition plans are not intended as a substitution for traditional medical care, nor should be interpreted as medical advice, but instead is an adjunctive and supportive therapy.