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Can’t lose weight? Try 10 tips to stimulate the lymph, get rid of fatigue and swelling

It rids the body of toxins and waste products. Although the lymphatic system is one of the most powerful, it is also one of the most neglected systems in our body. At the same time, it is vital for our protection against diseases, and if it is not working as it should, you will know it from the outside. Swelling, cellulite, bloating and a futile attempt to lose weight are some of the signals that a sluggish lymphatic system needs to be restarted.

Massage with a brush before a bath stimulates the lymph and also helps against cellulite.

| Photo: Shutterstock

How to stimulate the lymph:

Source: Youtube

The lymphatic system is part of both the circulatory and immune systems. It is made up of a number of tissues and organs. These are the spleen, thymus, bone marrow, lymph nodes and tonsils. Lymph, a light liquid rich in proteins and containing white blood cells, passes through the organs and lymph nodes. These help the body fight against viruses and bacteria. When the flow of lymph slows down, for example due to poor lifestyle, lack of exercise or after a previous illness, the lymphatic fluid can accumulate in the tissues and cause swelling.

Other symptoms tend to be swollen nodes, impaired immunity, skin problems and general fatigue. Learn what you can do to cleanse your lymphatic system, get rid of accumulated lymph, and restore its normal flow.


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There are more than 600 lymph nodes in the body. It is in them that various foreign particles, waste substances and toxins are trapped.

“Nodes have a self-cleaning filter function. They can clean up to 85% of harmful substances in our body by themselves. The spleen, liver and kidneys clean up the rest, waste is eliminated through sweat, skin and urine. So if your lymphatic system is not working well, you need to give the lymph a free passage again,” explained v iRecipes lymphotherapist Jitka Bičíková.

Lymphatic system.Lymphatic system.Source: Shutterstock

Without a properly functioning lymphatic system, you cannot live a healthy life and you have no chance of losing weight, even if you try your best. So how to start the lymph and get rid of extra pounds at the same time? If you don’t want to put yourself in the hands of professionals and let them get your lymph moving with lymphatic drainage, try a few tips on how you can move your lymph yourself.

Start with regular movement

“The slowing down of the flow of the lymphatic and circulatory system is primarily caused by sedentary work. That is why I recommend regularly including breaks to stretch your lower limbs, take a walk for lunch and use the elevator as little as possible. Walking gets our sap and blood flowing,” she explained in the magazine Condition lymphotherapist Lenka Vágnerová.

She also recommended other activities such as walking barefoot with conscious control of the movement of the feet in natural terrain, hiking, Nordic walking, running, swimming, cycling, cross-country skiing, dancing, yoga or any exercise in water.

Lymphatic self-massage with breath

Regular deep breathing exercises are part of relaxation techniques to support overall health. Deep breathing causes sufficient expansion of the lungs, diaphragm and repeated compression and relaxation of the lymphatic vessels.

“Breathing through the diaphragm will improve the chances of a healthy lymphatic system. We breathe 20 to 25,000 times a day. However, if we have stressful breathing and the movement of the diaphragm is limited, this will significantly affect the function of the lymphatic system. Try to breathe through your diaphragm at least three times every hour and breathe for five minutes in the morning and at night before bed,” the website recommends The Movement Paradigmfocusing on nutrition and exercise.

“If we perform this exercise correctly, our abdomen begins to rise when we inhale, thereby oxygenating and massaging the internal organs of the abdominal cavity. Lie on your back, bend your legs, place your palms on your lower abdomen and breathe through your nose into your stomach. As you exhale, try to pull your belly in as much as possible and imagine that your ribs are pointing towards the center of your body. Perform this exercise every day at least five times,” therapist Lenka Vágnerová describes the breathing exercise.


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Exercises such as tai chi and yoga that coordinate breathing with movement are also effective.

A healthy diet

We need to make sure that we eat regularly and healthily. It is important to avoid extra processed foods full of chemicals and preservatives, alcohol, sugar and sweets, fatty meat and caffeine. Fresh vegetables and fruits, which are rich in antioxidants, should make up half of your food intake. For example, citrus fruits, avocados, cucumbers, watermelon, parsley and garlic are ideal, as they help to get rid of swelling.

Drinking regimen

A sufficient drinking regime is important for the proper functioning of the lymph flow. Drinking clean water ensures optimal functioning of all organs. If you drink little or inappropriate drinks full of sugar, toxins and salts can remain blocked in your tissues. “It is ideal to drink about 30-45 ml per kilogram of body weight,” he advises Dr. Max.

Start the day with a glass of water with lemon, drink juice from fresh vegetables and fruits, and also stimulate the lymph flow by drinking herbal teas. This spring, dandelion or nettle teas are ideal.

Tea to support the lymphatic system

Herbalist Radmila Malinovská recommended v iRecipes tea mixture to support the lymphatic system. Drink 3 cups of tea daily for two weeks. In the third week, stop consumption and then repeat the peel.

Ingredients:

  • 60 g St. John’s wort
  • 40 g of crushed rose hips
  • 20 g benedict medical
  • 20 g of medicinal comony
  • 20 g of ground smoke
  • 20 g division


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Method:

  1. Mix the dried herbs.
  2. Pour 1 tablespoon into a teapot and fill it with a quarter liter of boiling water.
  3. Infuse for 10-15 minutes.
  4. Then strain the tea through cheesecloth, as fenugreek and St. Benedict contain fine hairs that irritate the mucous membranes.

Peeling, massage and shower

A very effective technique that everyone can easily and regularly do at home is exfoliating the skin and massaging with a dry brush before showering. It stimulates the flow of lymph and opens the pores, which facilitates the removal of toxic substances. Brush your body gently, working towards the heart, paying special attention to the head, neck, legs, breasts and abdomen, where the lymphatic vessels are concentrated. It is one of the fastest ways to cleanse the lymphatic system.

You can also maintain a healthy lymphatic system at home.  A massage roller for lymphatic circulation can help you.You can also maintain a healthy lymphatic system at home. A massage roller for lymphatic circulation can help you.Source: Shutterstock

“Alternating hot and cold showers promotes blood and lymph flow. This simple ritual is part of a daily lifestyle to support the health of the lymphatic system,” he recommends iRecipe.

Watch your feet

The proper flow of lymph also affects the condition of our feet. “If your feet have bunions, hammer toes or are flat, you need to change the alignment of your feet with regular exercise under the guidance of a physiotherapist. This way you can prevent the feeling of heavy legs and swelling,” says lymphotherapist Lenka Vágnerová.

Rejuvenating and lymphatic self-massage:

Source: Youtube

According to her, narrow or small shoes and tight tight socks are also harmful to the lymphatic flow. “Vitalizing foot massages or foot massages using balls or so-called hedgehogs help,” recommends another method of the lymphotherapist.

Also be careful about wearing underwired bras. These can stop normal lymph flow in breasts that have a large amount of lymph tissue.

Try a lymphatic drainage massage

A health website offers some tips to make sure you get the most out of your own massage Verywell Health.

  • Sit or lie down in a comfortable position.
  • Keep your hands relaxed and use light, gentle pressure to stroke the skin.
  • Use the palms of your hands rather than your fingertips.
  • Use a light oil (eg grapeseed oil) or lotion to help your hands glide over your skin.
  • Before you begin, take five slow, deep breaths in through your nose and out through your mouth.
  • Breathe slowly and deeply during self-massage.

Stimulate the lymph nodes by gently massaging towards the heart. “Use only a light massage technique because your lymphatic vessels are just under the skin,” advise muscle treatment and maintenance specialists at Muscle Freedom.

For the face:

Place your hands on either side of your face with your fingertips pointing to the top of your head, your thumbs on the sides of your neck, and your ears between your index and middle fingers. Gently press your hands into the tissue and then gently massage back to stretch the tissue.

For legs:

Gently massage into the crease where the top of the leg meets the body. Place the flat of your hand on either side of your thigh, directly at the top, and gently sink into the tissue. Without lifting your hands, move the tissue up in a stretching motion. Slowly move down the length of the leg, paying particular attention to the knots behind the knee.

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