The lymphatic system: the invisible ally of luminous skin

When we look for luminous, clear, plump skin, we think of hydration, collagen, antioxidants, trendy skincare products... but rarely of the translucent network of vessels that snake just beneath the epidermis. Yet lymph is the dermis' "cleaning lady": it drains excess water, toxins and dead cells, and helps immune cells to pass through. Poor irrigation of this system leads to puffiness, a dull complexion, inflammatory pimples and loss of firmness.

The link between lymph and skin

To irrigate this network, lymphatic drainage is the technique that improves skin quality: it reduces puffiness, imperfections, wrinkles and spots. The gua sha facial is particularly effective for this. It stimulates circulation and activates the lymph nodes around the face and neck, areas rich in lymphatic concentration.

The lymphatic system is a fascinating yet little-known network in the human body. Unlike the circulatory system, which relies on the heart to propel the blood, lymph has no dedicated pump. Its circulation therefore depends on the movement of our muscles, bones and organs. That's why staying active, however lightly, is essential to the proper functioning of this system.

Anatomy 101 and lymph function

The lymphatic system is made up of three key elements:

• Lymph (a clear liquid)
• Lymphatic vessels (which transport it)
• Lymph nodes (filter waste)

These are located in strategic areas of the body, such as the neck, armpits, stomach, breasts, groin and behind the knees. In all, there are between 500 and 600 lymph nodes distributed throughout the body.

But that's not all! The bone marrow, thymus, spleen and tonsils are also involved in this system. The bone marrow produces white blood cells, T lymphocytes mature in the thymus, and the spleen acts as a giant filter. As for the tonsils, they are often the first to react to an attack by swelling.

The cutaneous lymphatic system

• Lymphatic capillaries bathe every skin cell.
• The lymph nodes are veritable filtration stations (neck, armpits, inguinal hollows), neutralizing microbes and waste products.
• And the muscles! They're like pumps, pumping out lymph with each muscular contraction. That's why physical activity gives us a healthy glow.

Despite its rather strange appearance, the lymphatic system is a powerful ally. It plays a key role in immunity, detoxification, emotional balance and even aesthetics. When it's working properly, we notice improved skin, better resistance to infection, less chronic inflammation and better overall energy.

Signs of a malfunctioning lymphatic system

Factors that slow down your lymph

• Sedentary lifestyle & prolonged sitting
• Tight-fitting clothing (high-waisted leggings, whalebone bras)
• Chronic stress in the carpet = increased cortisol = vasoconstriction = poorer lymphatic circulation (next time you stress at the wheel during rush hour, ask yourself if your lymph really deserves this).
• Hormones: high estrogen levels in the premenstrual phase = water retention!
• Excess salt, coffee, refined sugar and alcohol

Warning signs of sluggish lymph Symptom	Mechanism	Beauty impact
Morning swelling	Moisture retention	Blurred features, heavy eyelids
Dull, gray complexion	Stagnant toxins	Lack of radiance, imperfections
Increased sensitivity	Low-grade inflammation	Diffuse redness
Slow healing	Local immunity deficiency	Persistent post-bouton mark

Associated ailments and disorders

When the lymphatic system is clogged, it goes haywire. Here are the main ailments or illnesses associated with a faulty lymphatic system.

Fatigue and nervous disorders

• Chronic fatigue: lymphatic stagnation slows down the elimination of metabolic waste → "mental fog", lassitude, hypersensitivity.
• Anxiety & low mood: a silent inflammatory terrain can disrupt neurotransmitters (serotonin, dopamine).

Stress has a direct impact on the lymph. After an intense period, it's common to fall ill as soon as you rest. Lymphatic drainage calms the nervous system, reduces pain and anxiety, and helps restore a general state of well-being. Studies even show a reduction in depression in fibromyalgia sufferers after lymphatic massage.

Weakened immunity

• Repeated infections: colds, sinusitis, tonsillitis, ear infections... lymph transports white blood cells; poor flow = slowed defense.
• Persistent or swollen lymph nodes: sign of ineffective drainage.
• Chronic candidiasis: a congested "internal environment" encourages yeast proliferation.

Chronic inflammation and pain

• Joint pain: inflammation accumulates in connective tissues, particularly knees, hips and fingers.
• Fibromyalgia (according to certain leads): lymphatic congestion + hypersensitivity of the nervous system.
• Painful cellulite, oedema, heavy legs: typical of poor venous + lymphatic return.

Holistic medicine sees inflammation as the root of many chronic diseases. Lymphatic drainage, using gentle techniques (massage and acupuncture), can help reduce this inflammation, improve pain and alleviate symptoms.

Skin problems

• Persistent inflammatory acne
• Rosacea
• Oozing or chronic eczema
• Dull complexion / asphyxiated skin / slow healing

Cardiovascular and circulatory problems

Hypertension indirectly linked to water retention and oxidative stress:

• Varicose veins / phlebitis if venous return is overloaded with waste + stagnant lymph
• Chronic water retention: often confused with weight gain

More serious risks (extreme cases or pathologies):

• Lymphedema (often post breast cancer or surgery): extreme swelling of a limb due to lymphatic obstruction
• Lipoedema: fat storage disorder + inflammation + blocked lymph
• Lymphomas/lymphatic cancers: very rare, but originating in the cells of the lymphatic system (not directly linked to maintenance, but to mutations).

Sluggish lymph means a stagnant body, where cellular waste, tired hormones and toxins accumulate. Over the long term, this creates an inflammatory terrain conducive to systemic imbalances. A swollen throat or persistent fatigue can be signs of an overloaded lymphatic system.^{1, 2, 3}

It's a silent system, but when it cries out, it's often already deep down.

How can you prevent and care for your lymphatic system?

First thing every day: Breathe!

Why breathe? Because the thoracic pump stimulates lymph.

Cardiac coherence, for example, a breathing technique, can positively influence lymph circulation. By regulating the autonomic nervous system and reducing stress, cardiac coherence can promote better lymphatic drainage.

How to practice cardiac coherence for lymphatic drainage? Method 365 :

• 3 times a day: Practice cardiac coherence three times a day (for example, in the morning when you get up, before lunch and before going to bed).
• 6 breaths per minute: Inhale slowly and deeply for 5 seconds, then exhale slowly for 5 seconds, for a total of 6 breaths per minute (on YouTube, you'll find plenty of videos to help you).
• 5 minutes: Continue this cycle for 5 minutes each session.

Additional gestures to optimize breathing

• Drink enough water: Hydration is essential for good lymphatic circulation. Lymph is 95% water, so you'll need to keep an eye on your intake. We recommend 35 ml / kg / day, and much more in summer.
• Exercise regularly: Physical activity is an infallible remedy for stimulating lymphatic circulation - you don't have to be an athlete.
• Consider manual lymphatic drainage: For lymphatic circulation problems and water retention, a qualified practitioner can help optimize drainage.
• Dry brushing: This will stimulate lymphatic and blood capillaries. Using a soft brush, just after showering, work upwards in circular movements, passing over the lymph nodes (2 minutes).

The second step, nutrition: draining from within

• Diuretic superheroes: cucumber, watermelon, celery, fresh dandelion.
• Flavonoids: green tea, blueberries, citrus fruits (vasotonic action).
• The anti-inflammatory plate: omega-3 (flax, chia, sardines), turmeric, ginger.
• Avoid: deli meats, potato chips, soft drinks (salt + fast sugars).

Medicinal plants, allies of the lymphatic system

Plant	Properties	Form of use
Birch (Betula alba)	Mild diuretic, supports the kidneys, eliminates toxins	Leaves as herbal tea or glycerol macerate
Dandelion (Taraxacum officinale)	Drains liver and kidneys, stimulates lymph	Root or leaves as infusion, decoction or juice
Nettle (Urtica dioica)	Remineralizing, diuretic, anti-inflammatory	Infusion or soup

Red clover (Trifolium pratense)	Deep lymphatic cleanser, good for skin	Infusion or mother tincture (beware of phytoestrogens)
Calendula (Calendula officinalis)	Gentle action on lymph and skin, anti-inflammatory	As an herbal tea or external oily macerate
Ground ivy (Glechoma hederacea)	Less well-known, but traditionally used to "clear" the lymph from the face (sinuses, congestion).	Herbal tea or poultice

Homemade recipes for a healthy lymphatic system

Special lymphatic drainage herbal tea recipe

Ingredients for 1 liter :

• 1 tablespoon birch leaves
• 1 tablespoon dandelion roots or leaves
• 1 tbsp. nettle

Preparation:

• 1.boil 1 liter of water.
• 2. Add herbs, cover and leave to infuse for 10-15 minutes.
• 3. Filter and drink warm or cold throughout the day.

Tip: a pinch of peppermint or lemon zest can soften the herbal taste, a few ice cubes, and you've got an icy infusion perfect for summer.

Healthy & Draining" juice recipe

Ingredients for 1 tall glass (approx. 350 ml):

• 1/2 cucumber
• 1 stalk celery
• 1 small handful of dandelion or spinach leaves
• 1/2 green apple
• Juice of 1/2 lemon
• A small piece of fresh ginger
• 200 ml coconut water or filtered water

Preparation:

• 1. Process all ingredients in an extractor or blender.
• 2. If using a blender, filter through a vegetable milk bag.
• 3. Enjoy on an empty stomach or as a snack.

Effect: ultra-moisturizing, remineralizing, activates lymphatic drainage and clarifies the complexion.

An exfoliating recipe worthy of the best spas

Us women: Periods, cycles, water retention & tutti quanti!

In the luteal phase (D-10 to D0), there is a progesterone peak, which causes a higher body temperature and thus creates vasodilatation but also retention. During this phase, we recommend increasing fennel + nettle infusions and elevating the legs for 15 minutes in the evening to promote venous and lymphatic return.

Tip: Add 2-3 drops of peppermint essential oil diluted in a tablespoon of sweet almond vegetable oil and massage lightly just before elevating your legs, for guaranteed lightness!

Between D+1 and D+10, a natural drainage process takes place during menstruation, so opt for gentle exfoliation to eliminate dead cells and activate lymphatic and blood capillary circulation.

Tip: I'm going to share with you a recipe that the best spas use to exfoliate the body, the mint & coffee scrub. In a bowl, add a cup of coffee grounds, half a cup of fine sea salt, 6 drops of peppermint essential oil and 3 teaspoons of sweet almond oil. Massage into damp, clean skin, moving Flyer then rinse with soapy water.

Result:

• Skin texture is refined, leaving it soft and smooth.
• Activates microcirculation thanks to caffeine
• Can help reduce the appearance of cellulite
• Protects skin against free radicals
• Helps delay skin aging
• Promotes lymphatic drainage.
• Firms tissues with regular use

In conclusion

Taking care of your lymph means offering your skin a permanent maintenance circuit: less waste, more oxygen, a clear complexion.

Stagnant or poorly drained lymph doesn't cause serious illness overnight, but in the long term, it can create a chronic inflammatory terrain, weakened immunity and cellular clogging. This favors or aggravates a number of pathologies and deep-seated imbalances.

About the author

Ophélie Thieblemont holistic esthetician and head of cosmetics and supplements at La Boite à Grains du Plateau

In-depth knowledge of :

• Cosmetology
• Medical aesthetics
• Nutricosmetics (or cosmetofood)
• Aromatherapy

Discover all profiles of our experts!

References

1. https://cancer.ca/fr/treatments/side-effects/lymphedema

2. https://www.avogel.ca/blog/fr/symptomes-d-un-dysfonctionnement-lymphatique-et-solutions-a-la-cle/

3. https://revues.ulaval.ca/ojs/index.php/cahiers-francophones-sp/article/download/52500/908/93031