Fitness Coach Shares Simple Habits To Clear A Clogged Lymphatic System

Last Updated:May 01, 2025, 12:27 IST

The lymphatic system plays an important role in removing waste and toxins from the body.

Taking care of your health is essential for feeling good and staying active, but one crucial system is often overlooked: the lymphatic system. Responsible for removing waste and toxins from the body, the lymphatic system plays a vital role in overall well-being. When it’s clogged or sluggish, it can contribute to issues like brain fog, puffiness, stubborn fat and delayed recovery. Health and fitness coach Rueben Hewitt recently shed light on this, noting that many people unknowingly walk around with a “broken waste removal system.”

“Most people walk around with a broken waste removal system…and have no idea. Brain fog, puffiness, stubborn fat, slow recovery These aren’t random. They’re signs your lymphatic system is clogged,” he wrote on X.

Rueben explained that we can make simple changes to support our lymphatic health. One of the easiest ways to get things moving is by bouncing on a mini-trampoline. “Rebounding is low-impact, fun, and one of the most effective ways to move lymph. Just 5 minutes a day can change how you feel,” he said.

Deep breathing is another small but powerful change, according to Rueben. “Shallow breath = shallow detox,” he warns. By breathing deeply throughout the day, you help expand your lymph vessels and flush out toxins from the body.

Regular walking is also essential for lymphatic flow. Unlike the heart, the lymphatic system has no pump, so movement is crucial. “If you don’t move it… it doesn’t move,” Rueben pointed out. He recommended walking 8,000 to 10,000 steps each day as it helps activate the calf muscles needed to move lymph. “Move more. Live more,” he added.

Next, he emphasised the importance of stretching and mobilising. Rueben mentioned that movement combined with compression supports lymphatic function “A few minutes a day can ease tension, reduce swelling and support recovery,” he continued.

Lastly, Rueben mentioned that consistency with exercise is another key factor in the smooth functioning of the lymphatic system. “This isn’t just about physique. Exercise creates muscle contractions that act like a pump for your lymph system…clearing waste, boosting recovery, and reducing brain fog,” he added.

The fitness coach said that once these factors are covered, there are additional tools you can use to enhance lymph flow even further. These include cold showers, infrared saunas, dry brushing, herbs like red clover and burdock root and lymphatic drainage massage (only under the right conditions).

In the conclusion, Rueben said that most people don’t pay attention to their lymphatic health because there is no sudden pain or clear warning sign. But he says that is exactly the problem. “No sharp pain. No crash. Just slow, creeping dysfunction,” he explained. It is only when the body starts feeling heavy, tired and stuck that people realise something is off. That’s when it becomes important to focus on the lymphatic system and take steps to get it working properly again.

Location :

Delhi, India, India

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