The Body’s Built-In Detox

Supporting Your Lymphatic System

Grace Ciaccia

Nov 05, 2025

It’s been a little while since I last wrote, and I can’t believe we’re already in November with the holidays just around the corner. I’m already seeing the indulge → repent chatter floating around social media.

If you know me, you know I believe in listening to your body, and enjoying food without overthinking it. We’ve been conditioned to feel guilty around food, because society and marketers have convinced us we are savages and need to be “fixed” come January 1. Diets and resolutions are designed to fail and leave you feeling bad about yourself. Intentional, sustainable changes are where it’s at! 👏.

This time of year is also a perfect reminder to give your immune system a little extra love, and support. Which brings me to today’s topic: the lymphatic system, your body’s built-in detox and defense network.

Also, here’s your friendly reminder that you don’t need to wait until January 1 for a “reset.” Supporting your lymphatic system now helps you build a strong foundation that carries you through the holidays and beyond.

What the Lymphatic System Does

Your body has a natural drainage and defense network: the lymphatic system. It’s often called the body’s “sewer system” (not the prettiest nickname, but kind of accurate!). Its job is to collect lymph: a clear fluid made up of water, proteins, waste products, pathogens, and immune cells. This fluid travels through lymph vessels and nodes, filtering out debris and giving your immune system a place to detect and respond to threats.

Think of it as your body’s built-in cleanup and defense network. A well-functioning lymphatic system helps you fight infection, clear cellular waste, and may even play a role in reducing inflammation and supporting disease prevention.

The lymphatic system supports the circulatory and immune systems by helping to maintain fluid balance. It helps by collecting excess fluid from tissues to return it to the bloodstream, absorbing dietary fats, and filtering out waste and pathogens to protect the body from infection. Lymph nodes act as checkpoints 🚦 housing immune cells that detect and respond to viruses, bacteria, and other invaders. In this way, the lymphatic system is not just a cleanup crew—it’s a frontline defense that keeps your immune system alert and ready.

Unlike your heart, your lymphatic system doesn’t have a pump. It relies on movement, posture, and breathing to circulate fluid. Stagnant lymph can lead to swelling, slower healing, increased susceptibility to infections, and a variety of other symptoms like fatigue, bloating, and joint stiffness. All things we’d ideally like to avoid.

I recently listened to a Dr. Andrew Huberman podcast on the lymphatic system and his explanation helps understand why we need to support it:

“Your lymphatic system lacks a central pump, so it needs the mechanical forces created by breathing and movement to circulate properly.”

Your Brain’s Cleanup Crew 🧠

In 2012, researchers discovered that even your brain has its own version of the lymphatic system called the glymphatic system. This network clears out cellular waste, flushes toxins, and supports overall brain function. It does most of its work while you sleep, especially during deep, slow-wave sleep.

So when you wake up clear-headed after a good night’s rest? That’s your brain’s cleanup crew doing its job.

On the flip side, when you don’t give your brain enough rest, that waste removal process gets disrupted. The result? Puffy eyes, dull skin, and brain fog that makes it hard to think clearly or focus. Over time, poor sleep can even slow the movement of lymph and glymph, contributing to inflammation and sluggish detox pathways throughout the body.

In other words, your nightly “detox” doesn’t come from a juice cleanse, it comes from prioritizing deep, consistent sleep.

How to Support Your Lymphatic System

Now that you know how your body (and brain!) handle their own cleanup, let’s talk about how you can support those systems day to day. The good news? It doesn’t require expensive treatments or complicated routines — just small, consistent habits that help your body do what it’s already built to do.

✨ Small, consistent habits > trendy detoxes all day every day.

• 🏃‍♀️Move OftenMovement is the lymph system’s best friend. Any and all movements help pump lymph through your body. Research says swimming, especially treading water is one of the most effective ways to support lymphatic flow. Something about the water against the skin and the buoyancy of the water.

  
  

  You may have heard about rebounding, that little trampoline making a comeback from the ’90s.. Light bouncing movements stimulate lymph flow and changes things up and keeps it fun. I’m seriously considering putting one on my Christmas list (AKA ordering it for myself), I just need to get over what my neighbors might think.

  
  

• 💨 Breathe DeeplyBreathwork sometimes gets labeled as woo-woo, but the science is solid. Remember: the lymphatic system doesn’t have a pump. With the right breathing techniques, your diaphragm becomes that natural pump.

  
  

  Deep belly breathing creates gentle pressure changes that move lymph and support circulation. Try inhaling through your nose for four counts, filling your belly, then exhaling slowly. Reminding yourself to do this throughout the day, especially if you’re sitting for long periods, can really make a real difference.

  
  

• 😴 Prioritize SleepBlah blah you need more sleep, we all know this, but it really does make a difference! Deep, slow-wave sleep is when your glymphatic system does its best work. Aim for consistent, restful sleep so your brain can clear waste efficiently and you wake up clear-headed instead of foggy. Studies also suggest that side sleeping is more effective at clearing waste from the brain through the glymphatic system than sleeping on your back or stomach.

  
  

• 💧HydrateLymph is mostly water. Staying hydrated will definitely support lymphatic flow and drainage. Just another reason to drink more water. An easy way to stay hydrated is to drink 16-32 ounces of water when you wake up and continue to drink throughout the day. This may mean more trips to the loo, but this is a small price to pay when it comes to supporting your health.

  
  

• PostureGood posture, stretching, and avoiding long periods of sitting all help lymph flow freely. Even small shifts — rolling your shoulders, standing up every hour — prevent stagnation and support circulation. So remember to sit up :)

  
  

• 🥬 Eat in a Way That Supports Tissue HealthNo Surprise here, but eating certain foods help keep tissues strong and inflammation low, both of which support healthy lymph flow:

  
  

  Leafy greens (spinach, kale, arugula): Loaded with antioxidants and fiber to support lymphatic and overall health.

  Fruits and vegetables: High-water content fruits and vegetables such as ucumbers, watermelon, and celery help thin our lymph, hydrate the body and flush out toxins.

  Citrus fruits: Vitamin C helps strengthen lymph vessel walls and support collagen production.

  Ginger and turmeric: Known for their natural anti-inflammatory benefits.

  Berries: Rich in antioxidants that help reduce oxidative stress.

  
  

✨ What Else Can You Do? ✨

Lymphatic drainage massages and dry brushing are everywhere right now — and while they can feel amazing, it helps to understand what they actually do.

Lymphatic drainage massage uses gentle, rhythmic strokes along the lymph vessels to encourage natural lymph flow. While research is strongest for treating lymphedema, it’s safe, relaxing, and can support circulation when done by a professional.

Dry brushing works on a similar principle — lightly brushing the skin stimulates circulation and helps move fluid through the lymphatic vessels. It can temporarily reduce puffiness or sluggishness, but it’s not a “quick detox cure.” A few minutes of dry brushing, combined with movement and deep breathing, can be just as effective (and empowering) as pricey treatments. There is a specific direction to follow when dry brushing to support your lymphatic system, so be sure to check that out, if this is of interest.

🌿 Lastly, a few herbs can gently support lymphatic health:

• Cleavers promotes lymphatic drainage.

• Dandelion root supports fluid balance and digestion.

• Burdock root is traditionally used to support detoxification and overall lymphatic function.

Sipping these teas gives your body a little extra support while you go about your day. Herbs can gently support lymphatic health, but they’re best as a complement to movement, hydration, sleep, and nourishment.

The Wellth-y Takeaway

Your lymphatic system doesn’t need a reset — it needs you to move, breathe, sleep, hydrate, nourish, and occasionally nudge it with gentle self-care. These small, consistent habits are far more effective than any unsustainable cleanses.

💛 Share this post with a friend who needs a reminder that their body already knows how to detox — no gimmicks required.

As always, feel free to comment with any questions.