Lymphatic drainageโ is often discussed as a wellness fix for puffiness, but the underlying biology is more specific than the trend language suggests. The lymphatic system helps move fluid and immune cells, yet day-to-day swelling is influenced by many factors at once: heat, salt intake, alcohol, sleep loss, posture, activity level, and individual health conditions. That makes it easy to mistake a short-lived change in appearance for proof that one technique is โdetoxifyingโ the body.
Some of the suggested habits are plausible because they support normal fluid movement, not because they have magic effects. Walking, stretching, and other gentle movement can assist circulation and reduce stagnation from long periods of sitting. Deep breathing may also help through changes in pressure within the torso. These are low-risk, general wellness behaviors, but their benefits are not the same as a medical treatment for chronic swelling or lymphatic disease.
More aggressive or restrictive approaches deserve extra caution. Massage, dry brushing, fasting, and headstands are not interchangeable, and they are not appropriate for everyone. People with lymphedema, cardiovascular issues, pregnancy-related concerns, eating-disorder risk, or a history of dizziness should be especially careful and seek professional guidance before trying trends that alter fluid balance or require inverted positions.
The useful takeaway is practical rather than glamorous: if summer habits leave you feeling puffy, the first line of support is usually sleep, hydration, regular movement, and a diet pattern that is less heavily processed. If swelling is persistent, one-sided, painful, or unexplained, that is a medical issue rather than a beauty routine.
A summer well spent might look like this: lounging in the sun, a few more cocktails than usual, a late-night gelato, and an even later-night dancing session. And though this certainly sounds greatโand can be, in moderationโsummer can put extra stress on your body when you lose sleep and up the inflammatoriesโmore specifically, your lymphatic system takes a hit.
The lymphatic system is a series of organs responsible for collecting and releasing excess fluid (called lymph), absorbing fats, and protecting against diseases. According to the Academy of Lymphatic Studies, factors like heat and alcohol can negatively affect your lymphatic system, particularly if you have a medical condition like lymphedema, and may contribute to more swelling and puffiness in the summer months.
The firstโand most viralโsolution that comes to mind is a lymphatic drainage massage, which helps manually move lymph fluid through the body. Unlike the circulatory system, which relies on the heart to pump blood, the lymphatic system doesnโt have a pump, so itโs important to help it circulate properly, explains Tehani Leprieur, a massage therapist and the founder of Atelier du Drainage Lymphatique in Paris. However, there are plenty of other things you can do to help your lymphatic system without a professional. Here, Leprieur breaks down some of her top recommendations.
Exercise
One of the easiest ways to stimulate the lymphatic system is exercise. According to an article from the University of Texas MD Anderson Cancer Center, some of the best exercises for lymphatic flow are low-impact cardio and stretching. Activities such as walking, swimming, cycling, stretching, and yoga are all beneficial.
Try a headstand
This one is a bit more ambitiousโif youโre an experienced yogi, a headstand is a particularly useful pose for lymphatic drainage, Leprieur shares. And youโll get your blood flowing too.
Practice deep abdominal breathing
A large portion of the lymphatic system is located in the abdomen, Leprieur explains, so deep abdominal breathing for five minutes a day can help pump lymph throughout your body.
Avoid foods that can cause inflammation
According to the University of Miami Health System Sylvester Comprehensive Cancer Center, ultraprocessed foods, full-fat dairy products, and foods with added sugars are all examples of things that can cause inflammation and negatively affect lymphatic function.
Instead, itโs important to focus on eating foods rich in antioxidants, potassium, and magnesium to help combat inflammation and support fluid balance. A few options include berries, apples, lean proteins, spinach, kale, and healthy fats such as omega-3s. And always drink plenty of water.
Practice intermittent fasting
Leprieur also recommends intermittent fasting (eating within specific time windows) at least one day a week, if youโre able. A 2021 study published in the journal Medicine & Science in Sports & Exercise found that time-restricted eating combined with resistance training for 12 months significantly reduced inflammatory markers. Another 2024 study also found that fasting can increase levels of an inflammation inhibitor. Itโs important to remember here, though, that this isnโt a one-size-fits-all approach, and studies do dispute the long-term impact of intermittent fasting on the body. If in doubt, talk to your doctor.
Dry brushing
A Gwyneth Paltrow favorite. Dry brushing is the process of using a bristled brush (boar bristles and ionic copper bristles are just two options) on dry skin for exfoliation and lymphatic drainage. It boosts circulation, removes dead skin cells, delivers an immediate glow, and promotes drainage. Leprieur recommends using upward strokes, but you can also try other techniques, such as sweeping down from your stomach to your groin.
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