Daily Habits that support your Lymphatic System

With Miria Aman of Empowering Wellness

The lymphatic system is one of the body’s most essential and most underrated networks. It quietly works alongside your circulatory system to remove waste and excess fluid, transport immune cells and safeguard your overall health. Unlike the blood system, the lymphatic lacks a pump; instead, it relies on hydration, movement and other daily habits to ensure it flows effectively.

As lymphatic expert Miria Aman explains:

“The lymphatic journey is something that is a missing piece of information in our health system. Think of caring for your lymphatic system just as important as having a shower or brushing your teeth.”

So, Miria and I have put together a list of Daily Habits to support your lymphatic system. The good news is, many of these are things you’re probably already doing to support your overall health—it’s all wonderfully synergistic!

1. Hydrate

First and foremost, your lymphatic system needs hydration to flow effectively. Lymph fluid is almost entirely water. Without adequate hydration, it can become thick and sluggish.

TIP: Hydrate first thing in the morning before tea or coffee. Warm water with lemon juice and/or fresh ginger is especially effective for getting your lymphatic system moving after the stillness of overnight.

“In 24 hours the lymphatic system needs about three litres of healthy liquid to function effectively. You want it to be the consistency of water, not porridge.” — Miria Aman

2. Nourish with Lymph-Loving Foods

Antioxidant-rich foods reduce inflammation and support vessel health. A gut-healthy, plant-focused diet already gives great support, and adding these foods can take it even further.

TIP: Include these into your diet:

• Leafy greens (chlorophyll supports detox pathways)

• Citrus (vitamin C for collagen and vessel integrity)

• Garlic, ginger, turmeric (anti-inflammatory compounds)

• Nuts and seeds (healthy fats for cell membranes)
  
  

Daily Blend is an easy way to add nuts, seeds and spices to your diet and contains loads of anti-inflammatory compounds. See here for more details about the health benefits of Daily Blend.

3. Breathe Deeply

Your diaphragm acts like an internal pump, helping lymph drain through the chest.

TIP: 5 minutes of belly breathing daily—inhale deeply through the nose, exhale fully through the mouth. Add this into your morning routine, while the kettle is boiling for your hot lemon ginger water, practice some deep breathing.

4. Move Your Body

The lymphatic system has no heart to pump it along, muscle and bone movement is what keeps it flowing. Gentle activity helps flush waste and support immunity.

TIP: Move in the morning to get your lymphatic off to a great start. Walking, yoga, stretching, swimming or light bouncing on a rebounder (mini-trampoline) and skipping are all great for getting your lymphatic system moving in the morning.

“Movement, stretching and gentle touch (light as opposed to deep touch) can help stimulate the lymphatic vessels.” — Miria Aman

5. Dry Brush or Massage

Lymph vessels lie just beneath the skin. Gentle brushing or massage helps encourage flow.

TIP: Dry brushing before your shower, or self-massage techniques such as Miria’s Boob Job routine, will enhance drainage from the chest and armpit area.

Recommended lymphatic brush here.

6. Contrast Showers

Alternating warm and cool water stimulates circulation and lymph movement.

TIP: 30 seconds warm, 30 seconds cool, repeat 2–3 times at the end of your shower. End with cold and feel invigorated! 

7. Choose Low or No Toxin Body Products

Some conventional deodorants and synthetic skincare products can burden the lymphatic and endocrine systems with chemicals and toxins, which the lymphatic system then has to work hard to remove from your system.

TIP: Try switching to natural deodorants and low-toxin or plant-based skincare.

Note: It can take a week or two for your body to adjust to natural deodorant. This is because non-toxic deodorant allows the skin to breathe, which may trigger a short “detox” phase as your body clears out the buildup from conventional products. Stick with it — your body will find its new balance.

8. Avoid Restrictive Clothing

Restrictive clothing like tight underwire bras, shapewear, waistbands or snug jocks/briefs can block lymph flow. Wearing them for short periods is fine, but aim to free your body from these restrictions most of the day—and definitely overnight. If you choose to wear underwire bras, take them off when you get home and do a quick, gentle boob job massage to release any blockages and support healthy lymph flow.

TIP: Opt for clothing and underwear that allow your body to breathe — wire-free bras and looser briefs help keep lymph flowing freely.

“Wires act as a wall … the lymph can’t go through to the nodes to drain.” — Miria Aman

9. Sleep & Reduce Stress

When you are sleeping, your brain does this really cool cleaning and rinsing process, it’s the glymphatic system at work. It flushes out metabolic waste and clears toxins from the brain. It’s a process that only happens when you are sleeping, because your brain can’t run at full power (awake) and do deep cleaning (sleep) at the same time. This cleaning process is really important for brain health, cognition and reducing symptoms like brain fog. Stress, on the other hand, slows lymph and impacts immunity.

TIP: 7–9 hours of sleep nightly and daily stress-reducing practices (journaling, meditation, nature walks).

Here’s a quick summary of what and why:

Signs Your Lymph System May Be Sluggish

• Headaches
• Dizziness
• Puffiness (face, hands, legs)
• Swollen lymph nodes (visible around neck glands, clavicle, under arm, groin area, tummy)
• Brain fog or low energy
• Slow recovery from illness
• Dull or congested skin
• Sore and tight joint and muscles
  
  

Morning Routine for Lymph Love

Here’s a simple routine to help your lymphatic system flow smoothly from the moment you wake. The good news? You’re probably already doing some of these habits — and now you know how they also support your lymph health. Remember, everyone’s different, and what works for one person might not work for another. Use the following as a guide and feel free to tweak it to suit your lifestyle and circumstances.

1. Hydrate first thing with water, lemon juice, and/or fresh ginger.
2. Practice deep breathing while the kettle boils or as you sip your tea.
3. Nourish yourself throughout the day with wholefoods, plant-forward meals and gut-loving ingredients like Daily Blend.
4. Move your body — walking, yoga, or stretching are all great.
5. Dry brush before your shower.
6. Add a burst of cold at the end of your shower.
7. Use low-toxin or natural body and beauty products.
8. Choose clothing that allows your lymph to flow freely.
   
9. Prioritise a good night’s sleep so your brain can do its vital clean-up job.
   
   

Final Word

Your lymphatic system is like your body’s silent clean-up crew. With consistent daily habits you can keep it flowing smoothly.

“The less toxins you’re exposed to, the less your body has to detox — giving your lymphatic system more time to create lymphocytes, the white blood cells that fight infection.” Miria Aman

Building small, intentional practices into your day makes a big difference. Start simple, stay consistent, and your lymphatic system will thank you with resilience, vitality and glow.