10 ways to support your body's natural cleansing system

• Gentle dry brushing

Use a natural-bristle brush and gently stroke from the feet towards the heart over the skin. This stimulates the lymph, improves circulation and at the same time strengthens the skin and the circulatory system.

• Manual lymphatic drainage

For swelling or fluid retention, a professional lymphatic drainage can help. Gentle massage techniques move congested lymph towards the heart, relieving pressure in the tissues.

• Exercise to activate lymph flow

Regular physical activity such as swimming, cycling, yoga or walking supports the lymphatic vessels. Muscle movement and the pressure from arteries and capillaries help transport lymph efficiently to the venous angle.

• Foot and joint exercises for long periods of sitting

Prolonged sitting can impede lymph flow. Raise and lower your feet or make circular movements with the foot and knee joints. This prevents congestion and activates the lymphatic capillaries.

• Lymph-stimulating oils

Dilute essential oils such as lemon, cypress or juniper in a carrier oil (e.g. jojoba oil) and massage gently into the skin. Alternatively, a fragrance diffuser can create a stimulating environment for the lymphatic system.

• Elevate the legs to relieve pressure

Raise your legs at night or use specialised venous pillows. This reduces fluid retention and facilitates the return of lymphatic fluid to the heart.

• Contrast showers and water treatments 

Alternate warm and cold showers or try knee showers and walking in water. The change from warm to cold water stimulates the lymphatic vessels, improves circulation and encourages lymph movement.

• Use diuretic medicinal herbs

Nettle, dandelion, birch leaves, horsetail and horse chestnut promote the removal of excess lymph. Teas or infusions made from these plants have a mild diuretic effect and can be helpful in cases of lymphatic congestion.

• Salt-conscious diet

Reduce heavily salted foods such as cold cuts, ham or ready meals, as they encourage fluid buildup. Instead, fresh vegetables and fruit are recommended because they support lymph flow and aid detoxification.

• Have the causes of swollen lymph nodes investigated

Swollen lymph nodes can have various causes – from harmless infections to more serious conditions. A doctor will palpate the nodes and, if necessary, may order blood tests, biopsies or imaging procedures to determine the cause.