Maximising Manual Lymphatic Drainage: 8 simple steps to lasting results

So you've had your Manual Lymphatic Drainage (MLD) treatment and are ecstatic about the results, what can you do to make them last as long as possible?

1 - Stay hydrated:

Lymph cannot move properly if you are dehydrated. Water whether plain, mineral or lemon infused, is essential to optimal lymphatic flow. The recommended guidelines for daily water intake are 30-35ml per kilogram of body weight - this means that if you weigh 70kg, you should be drinking approx. 2-2.5 litres of water daily. Drinking herbal teas such as green tea, dandelion, nettle and red clover counts towards your daily fluild intake whilst encouraging detoxification and diuresis without dehydrating the body.

2 - Incorporate lymph stimulating foods:

• Citrus fruits are rich in vitamin C and enzymes which help to break down toxins and support immune function. Drinking hot lemon water is a simple daily habit which can help to stimulate lymph flow as well as supporting digestion.

• Leafy greens are packed with chlorophyll which supports detoxification and reduces inflammation. High water content also helps to keep lymph flowing,

• Berries are rich in antioxidants that protect lymph vessels from oxidative stress whilst supporting immune cell function.

• Raw or lightly steamed vegetables are hydrating, rich in fibre and alkalising - all great properties for supporting the lymphatic and digestive systems.

• Ginger and turmeric are powerful anti-inflammatory spices that improve circulation whilst reducing lymph stagnation.

• Chia and flaxseeds are rich in omega-3 fatty acids and fibre which support both detox and lymphatic health via the gut-lymph connection.

• Seaweed contains iodine and minerals which support lymph flow, thyroid health and detox pathways.

• Beetroot supports liver detoxification, improves circulation and is rich in nitrates that support blood and lymph vessel health.

3 - Avoid lymph stagnating foods:

• Ultra-processed foods such as packaged snacks, ready meals, fast food and processed meats are often full of additives, preservatives, emulsifiers and trans fats which put added pressure on the lymph and immune system with low-grade toxins.

• Refined sugar and refined carbohydrates contribute to inflammation, suppress immune function and create waste products that must be cleared. Please note that this does not include naturally occurring fruit sugars and complex carbohydrates such as whole-grains.

• Fried and greasy foods are high in trans fats and oxidised oils that create inflammation and slow circulation - including lymph flow.

• Excess dairy can be mucus-forming and congestive for some people, especially if sensitive.

• Table salt when consumed in excess causes water retention and bloating, especially when combined with dehydration and poor lymphatic drainage. Instead opt for sea salt or himalayan salt which are minimally processed and contain trace minerals to support electrolyte balance.

• Alcohol dehydrates the body, impairs liver function and increases toxic burden.

4 - Diaphragmatic breathing:

Also known as belly breathing, diaphragmatic breathing plays a powerful role in supporting the lymphatic system. Unlike shallow chest breathing, deep breathing with the diaphragm creates a gentle pumping motion in the abdomen and thorax which helps move lymph through the body. The lymphatic system doesn't have a central pump like the heart, so this natural movement is key to maintaining healthy flow and drainage, as well as supporting relaxation and nervous system balance which further benefit immune and lymphatic health.

5 - Keep moving:

Physical activity improves circulation and engages our muscles which all help to keep lymph moving, because as we know - the lymphatic system doesn't have a pump of it's own, so relies on other mechanisms to stay moving. Yoga is particularly beneficial for supporting lymphatic drainage, as is rebounding - a simple and accessible exercise which involves bouncing on a small trampoline for as little as 5-10 minutes daily.

6 - Dry brushing:

Using a natural bristle brush to create long sweeping strokes along the limbs towards the heart is a great way to stimluate lymphatic flow. Use light pressure a couple of times per week before you shower - this can feel energising so is best done in the mornings where possible.

7 - Avoid tight clothing:

The lymphatic vessels sit very closley to the skins surface, so when we wear tight and restrictie clothing we can interrupt the flow of lymphatic fluid. Any clothing which digs in and creates pressure can also reduce circulation which is essential to not only support the lymphatic system, but to deliver oxygen and minerals throughout the body.

8 - Consider a course:

Results from one MLD treatment are instant, and by following the steps in this post you can expect to maintain them for around 10 days. But the real magic? That happens with consistency. A course of treatments can offer lasting lymphatic balance and visible results to keep you in a lighter, more vibrant state for up to 6-8 weeks whilst delivering on all of those wonderful health benefits.

Have a great week,

Cheryl

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