Improve Your Lymphatic System for Overall Health & Appearance

KEYPOINTS

• 01

  The lymphatic system is the body's second circulation and waste-removal route

  Blood delivers oxygen and nutrients, but some fluid leaks into the interstitial space between cells along with waste such as proteins, ammonia and carbon dioxide. Lymphatic vessels collect roughly 3–4 liters of this excess fluid and return it to the blood. Huberman opens with three conclusions: the system is essential to short- and long-term health, it's under-appreciated next to the heart, brain and microbiome, and it gets a 'woo' reputation from practices like rebounding that actually have a sound basis.

• 02

  Lymph drains back into the blood near the collarbones

  Superficial lymphatic capillaries sit just under the skin. Deeper vessels run with the fascia around muscles, so ordinary movement like walking pushes lymph upward against gravity. The fluid eventually re-enters the venous blood through two ducts, the right lymphatic duct and the thoracic duct, near where the neck meets the chest. That's why so many drainage protocols focus on the clavicle region.

• 03

  Lymph nodes are immune checkpoints, so don't squeeze them

  Nodes under the jaw, in the armpits and in the groin are where T cells, B cells and other white blood cells inspect lymph for bacteria and viruses. Swollen or sore nodes, when not explained by a hard workout or short sleep, can mean you're fighting something or about to get sick. A sore node in one armpit doesn't necessarily mean a problem in that arm. Massage professionals told Huberman that pressing directly on nodes is generally a bad idea, since lymph needs time there to be surveilled.

• 04

  Diaphragmatic breathing pumps lymph

  Belly breathing, where the diaphragm descends and the belly moves out, creates pressure changes that move lymph from vessels back into the blood. Huberman suggests two or three deep belly breaths on waking, again in the afternoon or evening, and whenever you remember. This is especially useful when stuck at a desk or on a plane, where the usual muscle-pump effect is missing.

• 05

  Bouncing, treading water and swimming work, for mechanical reasons

  Huberman jumps on a small trampoline in the mornings. Jumping might seem to push fluid downward, but he compares it to tamping down a slurpee: clearing space in vessels lets fluid from elsewhere move in. Swimming and treading water are among the best options because water creates a rippling shear along the skin that squeezes the superficial lymph capillaries.

• 06

  Lymphedema ranges from invisible to permanent

  Lymphedema is common after cancer treatment, when lymph nodes are removed or destroyed to limit metastasis. It's staged one to four. Stage 1 has abnormal flow without visible swelling. In stage 2, swelling such as puffy ankles resolves after 20–30 minutes with the legs elevated. Stages 3 and 4 involve more permanent buildup. For milder leg heaviness or soreness, light swimming, treading water, walking, leg elevation or pneumatic compression boots help move fluid.

• 07

  The brain has a glymphatic system that runs mainly during sleep

  Until 2012, scientists believed the brain lacked lymphatic clearance. Then Maiken Nedergaard, who studies glial cells, showed that during sleep the perivascular spaces around brain blood vessels expand by about 60%, letting cerebrospinal fluid flush waste away. Poor glymphatic clearance helps explain brain fog and morning facial puffiness. Huberman cites a mouse study of Alzheimer's disease in which aerobic exercise improved lymphatic clearance of amyloid beta.

• 08

  Side sleeping and slight elevation may aid nighttime clearance

  All mammals put their heads down to sleep. Though systematic human studies are limited, side sleeping appears best for lymphatic drainage, and left versus right doesn't seem to matter. Some sleep studies have people wear a pack on their back to prevent rolling over. Huberman also suggests elevating the feet about 5–10 degrees with a pillow, using a pillow that keeps the head from tilting down, and keeping the room cool. He has started making an effort to sleep on his side himself.

• 09

  Cardio grows lymphatic vessels in the heart

  Heart cells work constantly and generate a lot of waste, and clearance declines with age. Cardiovascular exercise drives lymphangiogenesis, the growth of new lymphatic vessels serving the heart. Huberman calls this a major reason aerobic exercise supports heart and brain health and longevity.