Ensure you move enough each day, aiming for at least 7,000 steps, as low-level muscular contractions from walking and other daily activities are essential to passively move lymphatic fluid through the one-way vessels and prevent sluggishness.
Hydrate well throughout the day to support lymphatic flow and drainage, drinking 16-32 ounces of water upon waking and 8-16 ounces every one to two hours thereafter to maintain proper blood volume and lymphatic function.
Practice diaphragmatic breathing (inhaling deeply with belly moving out) a few times a day to create a pressure differential that encourages the movement of lymph fluid from the cisterna kylia back into the blood supply, especially when sedentary.
Sleep on your side to encourage optimal glymphatic drainage from the brain, which clears waste products and reduces brain fog and facial puffiness. Consider elevating your feet 5-10 degrees and ensuring your head is slightly tilted up with a pillow.
Engage in regular cardiovascular exercise (e.g., 150-200 minutes of Zone 2 cardio per week) to promote the growth and remodeling of lymphatic vessels in the heart and brain, which helps clear waste products and mitigate inflammation.
When performing lymphatic massage, use light touch and gentle rubbing or shearing of the skin, potentially followed by light tapping or padding, especially around the clavicles and cisterna kylia, and moving from limbs inward, avoiding firm pressure on vessels or lymph nodes.
Engage in activities like rebounding (bouncing on a small trampoline) or shaking your body to encourage lymphatic fluid movement, as these movements leverage the one-way nature of lymphatic vessels to push fluid towards the heart.
Tread water or swim in a pool to create lymphatic drainage, as the physics of water interacting with superficial skin vessels and the shearing of skin during movement helps squeeze lymphatic capillaries.
After intense lower body exercise, engage in light swimming or treading water, or use compression boots, to help clear lymphatic fluid buildup and reduce soreness and heaviness in the limbs.
Expose your skin to long wavelength light (red, near infrared, infrared) from devices or low solar angle sunlight (e.g., 10-30 minutes in late afternoon/evening) to reduce inflammation, improve skin appearance, and enhance lymphatic function.