A summer spent in the best possible way might look something like this: relaxing in the sun, having a few more cocktails than usual, late-night ice cream, and going out even later to dance well into the night. And while all of that sounds wonderful, and it can be when enjoyed in moderation, summer can place additional strain on the body when you sleep less than usual and consume more substances that promote inflammation. Your lymphatic system is particularly affected.
The lymphatic system is a network of organs responsible for collecting and removing excess fluid, known as lymph, absorbing fats, and protecting the body from disease. According to the Academy of Lymphatic Studies, factors such as high temperatures and alcohol can negatively affect the lymphatic system, especially in people with health conditions such as lymphedema. This can contribute to increased swelling and fluid retention during the summer months.
The first solution that comes to most people’s minds, and one that has become extremely popular on social media in recent years, is lymphatic drainage massage. This technique manually encourages lymph to move through the body. Unlike the circulatory system, in which the heart pumps blood, the lymphatic system has no “pump” of its own, so it needs some help to ensure that lymph circulates properly, explains Tehani Leprieur, a massage therapist and founder of the Parisian studio Atelier du Drainage Lymphatique.
The good news is that there are plenty of ways to stimulate the lymphatic system without visiting a specialist. Below, Leprieur shares her top recommendations.
Ekaterina Nt
Exercise
One of the simplest ways to stimulate the lymphatic system is through regular physical activity. According to an article from the University of Texas MD Anderson Cancer Center, gentle cardio and stretching are among the best forms of exercise for encouraging lymphatic flow.
Activities such as walking, swimming, cycling, stretching, and yoga are particularly beneficial because they encourage the natural movement of lymph throughout the body.
Related: The connection between longevity and cardio
Try a headstand
This recommendation requires a little more experience. If you already practise yoga and are familiar with more advanced poses, Leprieur notes that a headstand is particularly beneficial for stimulating lymphatic drainage. It also improves blood circulation.
Practise deep abdominal breathing
A large part of the lymphatic system is located in the abdominal area, Leprieur explains. That is why five minutes of deep diaphragmatic, or abdominal, breathing each day can help stimulate lymphatic flow throughout the body.
Avoid foods that promote inflammation
According to the Sylvester Comprehensive Cancer Center at the University of Miami Health System, ultra-processed foods, full-fat dairy products, and foods with added sugars can promote inflammation in the body and negatively affect lymphatic function.
Instead, a diet rich in antioxidants, potassium, and magnesium is recommended, as these nutrients help reduce inflammation and maintain the body’s fluid balance.
Good choices include berries, apples, lean sources of protein, spinach, kale, and healthy fats such as omega-3 fatty acids. Of course, it is also important to drink enough water throughout the day.
Practise intermittent fasting
Leprieur also recommends intermittent fasting, which involves eating within predetermined time windows, at least one day a week if this approach suits you.
A study published in 2021 in Medicine & Science in Sports & Exercise found that time-restricted eating combined with strength training over 12 months significantly reduced inflammatory markers in the body. Another study from 2024 found that fasting may increase levels of substances that inhibit inflammatory processes.
However, it is important to emphasise that this approach is not suitable for everyone. The long-term effects of intermittent fasting are still the subject of scientific debate, and research findings are inconclusive. If you are unsure whether this approach is right for you, be sure to consult your doctor.
Ron Lach
Dry brushing
One of Gwyneth Paltrow’s favourite wellness habits. Dry brushing involves using a brush with natural or ionic copper bristles on dry skin to remove dead skin cells and stimulate lymphatic drainage.
This method boosts circulation, removes dead skin cells, gives the skin an instant healthy glow, and encourages excess fluid to drain away.
Leprieur recommends brushing in upward motions, but you can also try other techniques, such as gently brushing from the abdomen towards the groin.
Related: Can at-home lymphatic drainage be dangerous? We asked the experts
Lymphatic drainage at home
You can also perform lymphatic drainage yourself at home using your hands or a gua sha tool. Lymphatic massage expert Flavia Lanini previously told Vogue that you can massage your arms, legs, and abdomen at home three to four times a week.
Regular at-home massage, combined with a healthy lifestyle, sufficient sleep, proper hydration, and a balanced diet, can be a helpful way to support normal lymphatic function and reduce feelings of puffiness.
