Do you have lymphatic congestion? Natural Remedies for Clearing the Lymphatic System
- Rewellness Nutrition
- Mar 5
- 9 min read
Updated: 2 hours ago
Signs and Symptoms of Lymphatic Congestion
When lymphatic fluid does not circulate efficiently, toxins and waste can build up, leading to lymphatic congestion and stagnation in the body. Over time, this congestion can manifest in various symptoms and conditions, signalling the need for lymphatic support and detoxification.
Common signs of stagnation:
Puffiness, bloating, fluid retention or edema, especially in the extremities
Swollen lymph nodes
Chronic fatigue. Sluggishness or a feeling of heaviness
Frequent colds, infections, or slow healing due to impaired immune function
Skin issues (acne, eczema, rashes)
Brain fog, headaches, heaviness
Stiffness, joint pain
Skin changes, such as tightness, thickening or cellulite
Some conditions strongly associated with lymphatic congestion include:
Chronic inflammation
Autoimmune diseases where inefficient lymphatic drainage may contribute to autoimmune conditions.
Lymphedema (fluid buildup in limbs)
Fibromyalgia
Seasonal allergies or increased sensitivities, as accumulation of allergies and immune complexes can intensity allergic reactions
Histamine issues of Mast Cell Activation Syndrome
The continual buildup of toxins in lymphatic fluid, if not cleared, can overwhelm the immune system and contribute to chronic health issues. Supporting the lymphatic system regularly can help maintain overall well-being, resilience, and vitality. The good news is, you can completely empower yourself to take charge of your lymphatic congestion with natural remedies for clearing the lymphatic system.
How the Lymphatic System Works
The lymphatic system is an intricate network of tissues, vessels, and organs that play a crucial role in eliminating toxins, waste, and excess fluid from the body while also supporting immune function. Unlike the circulatory system, which has the heart to pump blood, the lymphatic system relies on movement—such as muscle contractions, deep breathing, and physical activity—to keep lymph fluid flowing. This clear, watery fluid carries immune cells, nutrients, and waste products, ensuring that the body stays in balance.
Lymphatic vessels run parallel to the circulatory system, collecting excess interstitial fluid from tissues and transporting it through a series of lymph nodes, which act as filtration stations. These nodes, located in areas such as the neck, armpits, groin, and abdomen, contain immune cells that help identify and eliminate harmful substances. The lymphatic system is drained in two sections: the first section is drained by the thoracic duct, which covers the entire body except for the upper right quadrant. The upper right quadrant of the body is drained separately by the right lymphatic duct, ensuring that all lymphatic fluid is eventually returned to the bloodstream via the subclavian veins.
The lymphatic system also includes vital organs such as the spleen, thymus, tonsils, appendix and bone marrow. The spleen filters blood and recycles old red blood cells, while the thymus is responsible for the maturation of T-cells, which are crucial for immune defense. The tonsils and adenoids serve as the first line of defense against inhaled or ingested pathogens, helping to prevent infections before they take hold.
Natural Remedies for Clearing the Lymphatic System
Lymphatic support isn’t just important in the spring or when issues arise—it’s something we can prioritize year-round. Engaging in regular lymphatic-clearing practices helps prevent congestion, keeps lymph fluid moving efficiently, and supports the body’s natural detoxification process. By maintaining a steady flow of lymph, we ensure that toxins are continuously cleared, immune function remains strong, and cells receive the nourishment they need for optimal health.
Rebounding (trampoline): Gentle bouncing stimulates lymphatic circulation and drainage. Purchasing a small trampoline for your home provides easy access for bouncing.
Walking: Encourages consistent, low-impact movement to keep lymph flowing. I recommend aiming to get 10k to 15k steps in per day. Walking pads are a great investment if you're someone who works from home or at a desk for long periods of time.
Running/jogging: Enhances full-body circulation and lymphatic stimulation, a combination of walking and rebounding!
Yoga (especially inversions & twists): Helps compress and release lymph nodes, supporting detoxification.
Dry brushing: Stimulates lymphatic drainage through the skin by increasing circulation. Always brush towards your heart, not away from it, to encourage the proper flow of lymphatic fluid.
Contrast showers: Alternating between hot and cold water boosts circulation and lymphatic movement.
Deep belly breathing: Diaphragmatic breathing acts as a pump to move lymphatic fluid, especially lymph that stagnates in the abdomen and chest area.
Lymphatic massage: Gentle, targeted pressure techniques stimulate lymphatic flow and detoxification. I always recommend getting a lymphatic massage in the Spring to give the body an extra boost!
Acupuncture: Promotes particular biochemical processes that stimulate lymphatic vessels to move lymph fluid, reducing stagnation.
You don't have to do every single lifestyle practice, but pick a couple that resonate with your current accessibility and some that may fit into your lifestyle currently. It's always easier to add simple practices that fit rather than change our whole life around.
Fibre & Short-Chain Fatty Acids (SCFAs)
Fibre plays a crucial role in gut health and lymphatic function. When fibre is fermented in the colon, it produces SCFAs (such as butyrate), which help regulate immune function, reduce inflammation, and support the integrity of the gut lining. A healthy gut reduces lymphatic burden by preventing excessive immune activation.
High-fibre foods:
Legumes (lentils, chickpeas, black beans)
Whole grains (quinoa, brown rice, oats)
Vegetables (broccoli, carrots, Brussels sprouts, sweet potato)
Nuts and seeds (flaxseeds, chia seeds, almonds)
The Role of Fats in Lymphatic Function
One of the critical roles of the lymphatic system is the absorption and transport of dietary fats. Specialized lymphatic capillaries in the small intestine, known as lacteals, take up long-chain fatty acids and triglycerides, packaging them into chylomicrons for transport through the lymphatic system before entering circulation. However, excessive consumption of unhealthy fats—such as trans fats and inflammatory seed oils—can increase the burden on the lymphatic system, contributing to congestion and metabolic stress.
A more lymph-friendly approach involves incorporating medium-chain fatty acids (MCFAs) into the diet. Unlike long-chain fatty acids, MCFAs are hydrolyzed by pancreatic lipase in the small intestine and absorbed directly into the portal circulation (bypassing the lymphatic system entirely). This reduces the accumulation of fat within lymphatic vessels, minimizing congestion and allowing the lymphatic system to focus on its primary detoxification and immune functions.
Additionally, medium-chain triglycerides (MCTs) serve as a more efficient energy source than long-chain triglycerides (LCTs) due to their rapid absorption and metabolism. Once absorbed, MCTs are transported directly to the liver, where they undergo beta-oxidation to produce energy. Unlike LCTs, which require incorporation into chylomicrons for lymphatic transport, only a very small percentage of MCTs (less than 2%) contribute to fat storage, with the majority being converted into immediate energy. This makes MCTs a beneficial dietary fat source for reducing the burden on the lymphatic system while supporting metabolic function.
Lymph-Supporting Fats and Foods:
Coconut oil – High in MCFAs, easily digested and absorbed.
Butter – Provides fat-soluble vitamins without overloading the lymphatic system.
Goat milk, yogurt, and cheese – Contains easier-to-digest fats if your digestive system can handle them.
Omega-3 Fatty Acids: These essential fats help reduce systemic inflammation, improving lymphatic circulation and immune resilience.
Sources: Fatty fish (salmon, sardines), walnuts, flaxseeds, and chia seeds
Herbs that Aid in Lymphatic Movement & Detoxification
If you have never taken herbs or not familiar with using them, it is extremely important to speak with an herbalist before working with them for many reasons. Feel free to reach out if you have any questions on how to safely work with these herbs.
Calendula is one of the best gentle lymphatic movers, helping to reduce and soften swollen lymph nodes by promoting a detoxification. Drinking Calendula tea is one of the best ways to reap the healing properties of this plant ally.
Cleavers has been regarded as one of the best lymphatic clearing remedies, having diuretic effects, clearing excess heat built up in the system and helping to remove obstructions and lymphatic stagnation throughout the body. Adding this to your Calendula tea will make it more potent!
Echinacea is also a powerful lymphatic cleanser. While it widely used in the wellness industry as an immune stimulant to prevent or treat infections, it was originally a medicine used to treat sepsis! The clearing and cleansing of the blood and lymphatic fluid to prevent systemic infection from progressing. This tincture can be used to help clear the lymphatic system, but be mindful of it’s stimulant properties on the immune system
Burdock Root stimulates the lymphatic system from within, helping to reduce swollen lymph nodes while also helping to cleanse the blood. It’s a great liver support in addition to it’s lymphatic clearing properties. This can be made as a concoction or eaten as food.
Dandelion Root works to help cleanse the body’s system through its impact on the liver. In this regard it helps to cleanse the blood which has an overall burden-reducing impact on the lymphatic system, while helping to clear the skin.
Again, please speak to your nutritionist or herbalist before consuming anything you are unfamiliar with!
Pisces Season & Elemental Themes
Pisces represents water, flow, and the clearing of emotional and physical stagnation. It’s a time of spiritual, emotional and physical cleansing, a bridge between endings and beginnings.
Spring is a time for the body to naturally purge toxins in preparation for warmer months, with lymphatic flow being key for shedding winter stagnation and boosting immunity.
With allergy season right around the corner, a congested lymphatic system is ripe for seasonal allergies, hay fever, congestion and sinus issues as new wild flowers pop up and pollen kicks up into the air adding to the overall immune burden. Supporting the lymph in late winter/early spring helps prevent excessive immune reactions.
A holistic routine for Spring Season may be
Morning dry brushing, followed by a contrast shower of hot and cold, warm lemon water to stimulate circulation and digestion or 5 minutes of rebounding on a trampoline.
Midday walks or jogs encourage gentle movement, followed by afternoon herbal teas of Cleavers and Calendula.
Evenings may include a gentle yoga or stretching session with some diaphragmatic breathing to stimulate movement in the nodes and relax the body before bed.
Weekly practices may include sauna sessions to help sweat out the toxins and a lymphatic massage for extra lymphatic support.
March is an important time of transition with the Spring Equinox on March 21st. The Equinox symbolizes the balance of light and dark, day and night, as we begin to shift into longer days. With this comes the renewal of life. We will begin to see flowers and trees budding, animals coming out of hibernation, and life itself starting to renew.
Astrologically speaking, Pisces rules over the lymphatic system, signifying this time of year to be a potent time for lymphatic cleansing. Pisces season marks the end of the zodiac cycle, Aries the beginning of the cycle, symbolizing the cycle of releasing the old to make space for the new.
Now, even if you aren’t into the spiritual side of things, the lymphatic system plays a key role in detoxification, immunity, and overall well-being. During times of seasonal shifts, especially leading into Spring, the reintroduction of pollens, grasses, and flowers can overload the immune system, contributing to seasonal allergies, hay fever, stagnation, and an overall feeling of sluggishness.
Just as nature is preparing to bloom, our bodies need support in clearing out lymphatic congestion for a fresh start. When was the last time you intentionally cleared out your lymphatic system?
Supporting your lymphatic system during this seasonal transition will not only help clear out winter stagnation but also prepare your body for the vibrant energy of spring. Encouraging lymphatic movement isn't just about detoxing, it’s about energy, renewal and embracing the natural shifts of the season. By aligning our wellness with the cycles of nature, we create more harmony between body, mind and spirit.
Invite the fluidity of Pisces season into your routine, clear the old, embrace the new.
References
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