Why Supporting Your Lymphatic System Matters More Than You Think
🌿 Let’s Talk About Your Lymphatic System (and How to Support It)
I first learned about the lymphatic system in school, I’m sure. But like many of us, I never thought about it again until years later — when I stumbled across an eBook from a holistic influencer who inspired me in so many ways.
Since then, I’ve been on a journey to understand how this often-overlooked system impacts our health — and how simple daily habits can make all the difference.
My Real-Life Struggle
I’ll be honest — this is something I’ve personally struggled with.
Puffiness, brain fog, that “heavy” feeling in my face or body… I used to chalk it up to stress, hormones, or not sleeping well. But deep down, I knew something else was going on.
No matter how “healthy” I tried to eat or how much water I drank, I often woke up with a puffy face and a foggy head that made it hard to focus. It wasn’t until I started learning about my lymphatic system — and how it ties into detoxification and inflammation — that things started to make sense.
What Is the Lymphatic System, Anyway?
Think of your lymphatic system as your body’s built-in drainage and detox network. It runs alongside your circulatory system, carrying a clear fluid called lymph that removes waste, toxins, and other unwanted materials from the body.
It’s also a key part of your immune system, helping filter bacteria, viruses, and other pathogens while moving white blood cells where they’re needed most.
When your lymph flow slows down (which can happen from stress, dehydration, lack of movement, or even genetics), you might notice:
Puffiness or swelling (especially in the face or under the eyes)
Brain fog or mental sluggishness
Fatigue or that “weighed down” feeling
Digestive issues or bloating
Hormonal imbalances or inflammation
Does the MTHFR Gene Play a Role?
If you’ve ever been told you have an MTHFR gene mutation, this can absolutely play into sluggish detoxification — and indirectly affect your lymphatic system.
MTHFR impacts how your body methylates, which is a key process for detox and repair. When methylation isn’t optimal, toxins can build up more easily, inflammation can increase, and the lymphatic system can become overwhelmed.
When I learned I carry the MTHFR gene, it helped me understand why I’ve always been more sensitive to certain foods, toxins, and even environmental exposures. It also made me realize that my body wasn’t failing me — it just needed extra support.
How I Support My Lymphatic System
Here are some of the practices that have helped me feel clearer, lighter, and more like myself:
Hydration first thing in the morning — Warm lemon water or mineral-rich filtered water to wake up lymph flow.
Movement every day — Gentle walks, yoga, or stretching. Movement is what keeps lymph fluid moving since it doesn’t have a pump like your heart.
Rebounding — Jumping on a mini trampoline has become one of my favorite daily rituals. Even just a few minutes helps boost energy, circulation, and lymph flow (and it’s actually fun!).
Dry brushing — A simple but powerful ritual before sauna or showering. It supports circulation, exfoliates the skin, and encourages lymphatic drainage.
Contrast showers — Alternating hot and cold water to stimulate circulation and wake up the body. This one’s not my favorite. I love a hot shower :)
Facial gua sha or gentle lymphatic massage — This helps with puffiness and tension, especially around the jaw and eyes.
Deep breathing — Breathwork activates the diaphragm, which acts like a pump for lymph movement.
Supporting methylation — I use methylated B vitamins (B12, folate, and B6) to support detox pathways.
Reducing toxic load — Being mindful of what I eat, what I put on my skin, and what I use in my home has made a huge difference.
Other Ways to Support Lymph Flow + Detox
If you know me, you know I love exploring new ways to support the body naturally — especially methods that go beyond the basics. These are a few I’ve experimented with (and loved):
Diatomaceous Earth Baths: Adding a small amount of food-grade diatomaceous earth (make sure it’s food grade) to a warm bath can help draw out impurities and support detox through the skin. It’s rich in silica, which supports hair, skin, and connective tissue health — and it leaves my skin feeling silky-smooth.
Activated Charcoal: I occasionally use activated charcoal (from coconut shells or bamboo) as a gentle internal detox aid. It binds to toxins in the gut so your body can eliminate them more easily. It’s not something to take daily, but can be helpful after exposure to heavy meals, processed foods, or environmental toxins.
Infrared Sauna or Steam Therapy: Both can help stimulate sweating — one of your body’s natural detox pathways — while also encouraging lymphatic flow and circulation.
Castor Oil Packs: Placing a warm castor oil pack over the abdomen or liver area can support lymphatic drainage and detoxification. Or even just a little castor oil in the belly button can help with gentle detoxification.
These practices aren’t for everyone, but I love trying new things and tuning into how my body responds. I’ve also been curious about the vibration plates everyone’s talking about lately — they use gentle vibration to stimulate circulation and lymph drainage. I haven’t tried one yet, but I’m always intrigued by simple, non-invasive ways to support the body’s natural flow and detox processes. Healing is such a personal process — what works beautifully for one person might not for another — and that’s the beauty of exploring holistic health.
Supplements That Can Support Lymphatic + Detox Function
While lifestyle habits make the biggest difference, certain supplements can also help support detox pathways — especially if you have genetic factors like MTHFR that can slow down methylation or glutathione recycling.
Here are a few that have helped me personally or that I often recommend exploring (always check with your practitioner before adding anything new):
Glutathione (or precursors like NAC and glycine): Glutathione is your body’s master antioxidant — it helps neutralize toxins, reduce oxidative stress, and support liver and lymphatic detox. If you have the MTHFR gene, your body may not make enough naturally, so supplementation or precursors can be really helpful.
Methylated B Vitamins (B12, Folate, B6): Essential for healthy methylation — your body’s built-in detox and repair process.
Magnesium: Helps reduce inflammation, support relaxation, and keep things “moving” — both lymph and digestion.
Vitamin C: A powerful antioxidant that supports immune function and collagen production, helping the lymphatic system maintain healthy tissue.
Milk Thistle or Dandelion Root: Gentle herbs that support liver function, which works closely with your lymphatic system to filter and eliminate waste.
You don’t need to take all of these — think of them as tools to support your body’s natural detox processes. Start with one or two that feel right for you, listen to your body, and go from there.
A Gentle Reminder
Supporting your lymphatic system doesn’t have to be complicated. It’s about paying attention to your body and giving it tools to do what it’s designed to do — heal, restore, and release.
If you’ve struggled with puffiness, fatigue, or brain fog, please know you’re not alone. I’m still figuring it out too, and that’s okay. Healing isn’t linear — it’s about progress, not perfection.
Start small: drink the water, take the walk, breathe deeply, and maybe even bounce a little. Your body will thank you. 💚
Your Turn:
Have you ever tried dry brushing, rebounding, or vibration plates? I’d love to hear what’s helped you feel more energized or less puffy lately — share below or join me over on Instagram @thymetothrivewithsusie. 🌿
