Huberman Lab

Improve Your Lymphatic System for Overall Health & Appearance

1269 snips
Oct 27, 2025
Discover the vital role of the lymphatic system in eliminating waste and boosting overall health. Explore how daily movements, like swimming and rebounding, enhance lymph flow and reduce swelling. Learn about the glymphatic system's importance for brain function and preventing dementia during sleep. Get insights on effective self-lymphatic massage techniques and hydration strategies to support lymphatic health. Enhance your well-being by understanding how sleep quality and exercise impact your appearance and cognitive function!
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Lymphatics Are Central To Health

  • The lymphatic system is essential for clearing ~3–4 liters of interstitial fluid and cellular waste from tissues.
  • It also performs immune surveillance via lymph nodes and is central to immediate and long-term health.
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Move Daily To Drive Lymph Flow

  • Move regularly throughout the day to drive lymph via muscle contractions; aim for at least ~7,000 steps daily.
  • Include low-level activity (walking, standing, stairs) to prevent lymph stagnation and sluggishness.
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Rebound Or Swim To Boost Lymphatics

  • Try rebounding (small trampoline), treading water, or swimming to boost lymph flow through one-way valves.
  • These activities use directional forces and skin shearing to move lymph upward toward the heart.
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