Support Your Lymphatic System Through the Holidays + Winter

Written By April Berkovich

The holidays are a beautiful season — cozy gatherings, winter comfort foods, travel, and plenty of celebrating. But this time of year can also leave us feeling a little puffy, sluggish, bloated, or drained. And that’s because the lymphatic system works overtime during winter.

Cold weather naturally slows circulation, holiday foods tend to be saltier and richer, stress levels can spike around the holidays, and we move our bodies less. But the good news? There are so many simple, supportive things you can do to keep your lymph flowing, your energy steady, and your body feeling light and balanced.

Here are my favorite (and most effective!) ways to support your lymphatic system through the holiday and winter seasons. Pick 1 or 2 to add a little lymph support this winter!

1. Prioritize Movement — Even the Smallest Amounts Count

Your lymphatic system doesn’t have its own pump — it relies entirely on our movement to circulate.

You don’t need a full workout. Instead, focus on:

  • Walks (10–20 minutes is enough… and bonus if its outside in the sun!)

  • Rebounding (mini trampoline)

  • Light stretching or yoga

  • Deep diaphragmatic breathing

  • Standing up every hour if you’re working or binging those favorite holiday movies

Even a little movement can make a huge difference in how you feel.

2. Stay Hydrated — But Make It Bioavailable

Hydration is everything for lymphatic flow, especially with winter dryness and increased salt/sugar from holiday foods.

Try:

  • Starting your morning with warm lemon water

  • Adding minerals or electrolytes to support absorption

  • Drinking herbal teas (ginger, dandelion, peppermint)

Your lymph loves warm, easy-to-digest hydration this time of year.

3. Dry Brushing for 2–3 Minutes Daily

Dry brushing boosts lymph circulation, exfoliates the skin, increases microcirculation, and helps move stagnation out of the tissues.

How to do it:

  • Use gentle upward strokes toward the heart

  • Gently pump above and below your collarbone to get the lymphatic system moving

  • Do before showering

It’s quick, easy, and SO effective during winter when circulation naturally slows down.

4. Prioritize Foods That De-Bloat and De-Puff

The key is balance — not restriction. Enjoy the holiday meals, but support your body with foods that encourage lymphatic movement:

  • Citrus fruits (lemon, grapefruit, oranges)

  • Fresh herbs (parsley, cilantro)

  • Ginger + turmeric

  • Cucumber, celery, leafy greens

  • Bone broth

  • Water-rich fruits

These help reduce stagnation and keep digestion moving.

5. Reduce Salt + Sugar Where You Can

No need to avoid holiday treats — just be mindful.
Both sugar and salt hold onto water and make the lymphatic system sluggish.

A few simple swaps:

  • Pair sugar with protein

  • Choose mineral-rich salts

  • Drink water before salty meals

  • Add an herbal tea after dessert

Small shifts = big results in puffiness and inflammation.

6. Practice Deep Breathing

Deep belly breathing is one of the MOST underrated lymphatic tools. Your diaphragm acts like a pump that moves lymph through the thoracic duct — especially helpful during cold months.

Try 5 deep breaths:
Inhale for 4 → Hold for 4 → Exhale for 4.

Do this anytime you feel stressed or heavy. This is also a great nervous system rest - BONUS!

7. Prioritize Lymphatic Treatments

Winter is the BEST time to support your lymphatic system professionally since circulation slows and inflammation increases.

My top recommendations:

  • Endospheres Therapy

  • Lymphatic Drainage Massage

  • Theralight 360 Red Light Therapy

  • Superhuman Protocol

These treatments help:

  • Reduce bloating + puffiness

  • Improve circulation

  • Boost immunity

  • Increase energy

  • Support detox pathways

  • Restore balance after heavy foods, travel, or stress

Your body will love you for giving it extra support this time of year.

8. Prioritize Sleep + Nervous System Regulation

The lymphatic system (and the brain’s glymphatic system) does its biggest “cleanup work” at night.
Holiday stress, late nights, and travel can disrupt this.

Try:

  • Magnesium before bed

  • Turning off screens an hour before sleep

  • A warm shower or bath

  • Breathwork or Nightly Meditations

  • Light stretches

Your lymph and nervous system are deeply connected.

9. Don’t Forget Your Winter Supplements

A few gentle options to support lymph + immunity during colder months:

  • Vitamin C

  • Magnesium

  • D3 + K2

  • Quercetin

  • Probiotics

  • Ginger or turmeric capsules

And yes — Cymbiotika wellness products make amazing stocking stuffers (and are 30% off in-studio until 2026!).

10. Be Kind to Yourself

Holiday joy also comes with holiday overwhelm. Stress is one of the biggest lymph blockers of all.

So give yourself permission to:

  • Slow down

  • Rest

  • Remember it’s ok to say no

  • Take care of your body

  • Create space for grounding

Your lymphatic system responds so beautifully to a calm, supported nervous system.

Final Thoughts

Your lymphatic system is your body’s built-in drainage, detox, and immune support system — and the winter + holiday season is when it needs extra love the most.

With a few simple, intentional habits (and a little professional support when you need it), you can feel lighter, more energized, less puffy, and more balanced all season long.

If you ever need personalized guidance or want to book a lymphatic session, I’m always here to help.

April Berkovich
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SuperHuman Lifestyle.