From relaxing rituals to progressive therapies, these expert-led hacks can help reduce fluid retention and encourage drainage.
“People are understanding that circulation isn’t just about blood, but also about how efficiently the body transports nutrients, clears waste, inflammation, and excess fluids,” says Dr Parisha Acharya – an authority in the world of wellbeing.
The aesthetic appeal of drainage massage in propelling the profile of the lymphatic system can’t be denied either. Whether for health conditions or cosmetic purposes, the specialist technique can reduce swelling, making it easier for the lymph nodes to rid toxins. In turn, less puffiness and more definition can be seen immediately, “which naturally lends itself to social media and celebrity culture,” points out Rhian Stephenson, a nutritional therapist, ex-athlete, and founder of Artah.
But while it may be trending on TikTok, it’s not all about those swollen ‘befores’ and sculpted ‘afters.’ Lymphatic congestion is closely linked to immune function, inflammation, and how resilient our body is overall, expands Dr Acharya. “When lymph flow is compromised, it can have knock-on effects on skin quality, recovery, and hormonal balance.” It’s something she sees in her clinic “every day”, and especially so with frequent flyers.
“Travel is a perfect storm for lymphatic stagnation,” she notes. “Prolonged sitting, cabin pressure, dehydration, and disrupted sleep all slow lymph flow. This is why people often notice facial puffiness, swollen ankles, bloating, or breakouts after flying.”
The fix? Without a central pump, the lymphatic system “relies entirely on movement, muscle contraction, breathing, and external stimulation to function well,” Dr Acharya continues. And supporting it is pleasingly easy – even on-the-go.
Firstly, think about reducing fluid retention: Prioritize steady movement throughout the day, and especially so before or after a long-haul flight. “Regular walking and using the calf muscles in particular can significantly improve lower-limb fluid clearance,” says Stephenson. From stretching on a vibration plate to jumping on a rebounder, doing standing calf raises or seated ankle circles, there are various ways to hack fluid retention with everyday exercises.
Also, address your salt and ultra-processed food intake; “high-sodium, low-potassium patterns can exacerbate water retention, especially around travel and heat,” she adds. Indeed, despite sounding counterintuitive, hydration is key to managing fluid retention, Dr Acharya confirms. Beyond reducing excess alcohol, consume adequate electrolytes, she advises, avoiding salty ones in place of a potassium-magnesium heavy blend, like Artah’s Cellular Hydration.
Secondly, encourage effective drainage, implementing some simple lifestyle habits: “Deep diaphragmatic breathing acts like an internal pump for the lymphatic system, particularly in the thoracic duct, which is responsible for draining a large portion of the body,” explains Dr Acharya. There are countless YouTube tutorials for learning deep core breathing, but look to expert guidance, such as this from a UCLA-based medic.
“Sleep is also critical,” adds Stephenson; “nighttime is when a significant amount of repair and fluid redistribution happens, so chronic sleep deprivation can worsen both perceived and actual fluid retention”. When traveling through time zones, anchor your circadian rhythm by getting light exposure in the mornings.
Externally, dry body brushing and use of tools like gua sha can be integrated into getting-ready routines (again, follow expert-led tutorials if you’re unfamiliar). In spas and clinics, meanwhile, you can access various therapies specific to encouraging lymph drainage. In addition to hands-on massage, some professionals use mechanical stipulation techniques by way of suction devices (like with LPG Endermologie treatments) and compression suits (such as the BallencerPro, known as Body Ballancer in Europe).
While all these suggestions make for a supportive toolkit, know that our role is to support the body’s natural pathways rather than overwhelm them. “I always remind patients that lymphatic health is not about aggressive detoxing,” Dr Acharya says. “Gentle, regular input beats dramatic interventions every time.”
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