Let’s be honest — when most women think about “health basics,” they go straight to diet, exercise, maybe sleep.
But there’s one hidden system that rarely makes the wellness headlines… yet when it’s sluggish, it can leave you feeling puffy, tired, and foggy-headed no matter how clean your eating is.
That system? Your lymphatic flow.
What is the Lymphatic System (and Why Should You Care)?
Think of your lymphatic system as your body’s waste disposal network. It runs just under the skin and weaves throughout your whole body — collecting toxins, excess fluid, and cellular waste, then moving them to be processed and eliminated.
Unlike your heart, your lymphatic system has no pump.
It relies on movement, muscle contractions, and certain lifestyle habits to keep everything flowing.
When it’s slow or congested, waste builds up — and that’s when symptoms like:
- Persistent bloating or puffiness (especially face, hands, or ankles)
- Morning stiffness or heaviness
- Swollen lymph nodes
- Ongoing fatigue or brain fog
…can appear and stubbornly stick around.
Why Women in Midlife Should Pay Attention
In perimenopause and menopause, shifting hormones can make our lymphatic system less efficient. Oestrogen naturally helps keep tissues supple and fluid moving — when it dips, so can lymphatic flow.
Combine that with more desk time, stress, and less incidental movement, and you have the perfect recipe for lymph sluggishness.
And here’s the sneaky part: slow lymph isn’t just about fluid retention.
It’s also tied to immune health, detox capacity, and even hormone balance — because your lymph helps clear excess hormones and inflammatory compounds from the body.
8 Natural Ways to Boost Your Lymphatic Flow
- Gentle Movement Every Day
Your lymph loves movement, but it doesn’t need to be high intensity. Walking, yoga, rebounding (mini-trampoline), swimming, and even stretching are all powerful lymph movers.
- Dry Skin Brushing
Before your shower, use a natural bristle brush to sweep the skin in light strokes towards the heart. This stimulates lymph vessels just under the skin and helps clear surface congestion.
- Deep Belly Breathing
The diaphragm is one of the body’s biggest lymph movers. Try slow, deep breaths where your belly rises and falls — a few minutes, a few times a day, works wonders.
- Stay Hydrated
Lymph is mostly water. Dehydration makes it sluggish. Aim for 1.5–2 litres of filtered water a day, and add a pinch of mineral-rich salt or a squeeze of lemon for extra cellular hydration.
- Alternating Hot & Cold Showers
Switch between warm and cool water in the shower to stimulate lymph circulation. Even 20–30 seconds of cooler water after a warm rinse can make a difference.
- Self-Lymphatic Massage
Use gentle, rhythmic strokes with your fingertips along the neck, underarms, and collarbone area to help clear lymph “bottlenecks” where fluid tends to pool.
- Anti-Inflammatory Foods & Herbs
Load up on leafy greens, berries, turmeric, ginger, and green tea. Herbs like cleavers and red clover have been traditionally used to support lymphatic cleansing.
- Keep Your Posture Open
Hunched shoulders or sitting slouched for hours can restrict lymph flow around the chest and neck. Set reminders to stretch, open your chest, and roll your shoulders back throughout the day.
What This Means For You
Your lymphatic system is like the quiet housekeeper you never notice — until she’s gone on holiday and the mess piles up.
Supporting it daily doesn’t just help you beat bloat and brain fog — it’s a secret weapon for hormone balance, immune resilience, and that clear, energised feeling we’re all chasing.
Small shifts add up. Try one or two of these tips this week and feel the difference!
Want more simple, natural health tips that work with your body — not against it?
Join my free Facebook community for women in midlife, where we share practical tools to boost energy, balance hormones, and feel good again
→ Join The Radiant Health Collective ←
And if you’d like personalised support, you can book a Naturopathic Consultation with me — where we’ll look under the hood and build a tailored plan to get your spark back.
Teressa
Naturopath + Biochemist
Ready to kick start Gut Health? Book a Call!
This is how gut microbes can influence weight!
Probiotics can help you gain weight or lose weight by interacting with our genetics, food and metabolism.
And yes, I did say lose or gain weight……..
Firstly, let me explain that the trillions of microbes in the gut need to be varied, meaning that there should be a large variety of species. There are many different species (or breeds) of microbes, and they all have their place in aiding health — the more variety and balance, the better health results.
Back to the weight loss or weight gain issue….
Do you eat yogurt and berries for breakfast? Thinking that it’s helping you lose weight?
Well, Lactobacillus acidophilus (like the species found in yoghurt) has been connected to weight gain.
I am not saying throw your yoghurt and berries in the bin. Instead, I am suggesting looking at the overall picture. If Lactobacillus acidophilus is the predominant micro-organism of the gut, then weight gain can result.
It is about the variety of species of gut microbes. Imagine if we only have trained german shepherd guard dogs in the world. It may be a safe world, but I am sure that other breeds may be more suitable as a family pet.
While Lactobacillus acidophilus is associated with weight gain, other Lactobacillus species correlate with weight loss.
Species like Lactobacillus plantarum, Lactobacillus gasseri, and Bifidobacteria animalis have been found to support weight loss.
Want to lose weight?
Look at your gut flora to support your goal.
Tests can be performed to identify the predominant species of the gut, and specific species can be utilised to support weight changes.
Want more information about your gut health?
Or want to look at all the factors contributing to weight gain, I’d love to be able to help.
