With these 10 tips you can effectively relieve and strengthen your lymph nodes

• Recognising swollen lymph nodes

They usually feel like hard nodes the size of a pea or a small grape. A diameter of over one centimetre is considered noteworthy. Therefore, palpate both sides of your body to notice changes and assess whether a swelling is present.

• Movement promotes natural lymphatic drainage

Regular physical activity is essential to keep lymph flowing. Effective activities include rebounding on a mini trampoline, yoga, tai chi, walking or swimming. Ideally incorporate movement into your daily routine, according to your preferences and abilities.

• Deep breathing exercises to activate the lymphatic system

Targeted deep abdominal breathing supports lymph cleansing. Lie down comfortably, breathe in slowly through your nose until your belly rises, counting to five or eight. Then breathe out slowly through your mouth. Repeat this at least 10–15 times, two to three times a day.

• Herbs to naturally support the lymphatic system

Certain herbs such as horsetail, bromelain (from pineapple) and horse chestnut can specifically strengthen the lymphatic system and have a diuretic effect. A tea blend of calendula, nettle, birch leaves and horsetail helps cleanse the lymph and strengthen the vessels.

• A healthy, slightly alkaline diet relieves the lymphatic system

Avoid fast food and heavily processed foods, as they burden the lymphatic system. Fresh, unprocessed ingredients such as vegetables, fruit and whole grains, on the other hand, promote regeneration of lymphatic organs and support the functions of the liver, intestines and kidneys.

• Lymphatic massage for congestion and to support lymph flow

Gentle lymphatic drainage or self-massage can release stagnations and promote lymph outflow. Especially when movement is limited or pain is present, massage is a valuable complementary method to relieve symptoms.

• Avoid tight-fitting clothing

Clothing that is too tight can hinder natural lymph flow and lead to stagnation. Prefer loose-fitting clothes to allow your lymphatic system unrestricted freedom of movement.

• Use detox measures sensibly

Additional detox methods such as sauna sessions, bentonite applications and the intake of antioxidants (OPC, curcumin, sulforaphane) can support lymph cleansing and strengthen the immune system.

• Adequate fluid intake promotes lymph flow

Lymph is largely composed of fluid. Ideally drink about 30 ml of water per kilogram of body weight each day to keep lymph supple and support its flow. Herbal teas, vegetable juices and smoothies also count towards fluid intake.

• When to seek medical advice

You should consult a doctor if lymph node swellings persist for more than three weeks or are accompanied by night sweats, fever or unexplained weight loss. Particularly unilateral, stone-hard swellings without feeling ill require timely investigation.