Lymphatic System Health and Wellness- What to Focus on in 2026

Lymphedema, lipedema, and other lymphatic system-related conditions have had treatment options that focus on reducing and managing the swelling that comes with them. Complete decongestive therapy (CDT) has been the primary treatment method for decades, which consists of compression bandaging and/or garments, manual lymphatic drainage, exercise, and self-care.

Over the last few years, the term “lymphatic health” and “lymphatic wellness” are becoming mainstream wellness buzzwords as society begins to learn the role and importance of the lymphatic system. Research continues to expand, providing deeper understanding to scientists and clinicians that the lymphatic system plays a vital role not only in fluid balance but also in immune function, inflammation regulation, metabolic health, and overall wellness.

Ideally, for lymphatic health for those with lymphatic conditions like lymphedema, we begin to transition from the role of traditional treatment with CDT only and begin to include general lymphatic health, which can also play a preventative role as well as supplement the management to maximize overall health.

Not sure what health and wellness priorities to focus on this year? Here are several areas to consider in 2026.

Diet

With hundreds of diets being marketed daily, how do we know which is the best for the lymphatic system? At this time, no strong research has definitively shown that one specific diet improves lymphatic conditions such as lymphedema or lipedema. An anti-inflammatory diet may be beneficial because of the higher levels of inflammation found in the body with lymphedema and lipedema. Anti-inflammatory diets are made up of foods high in antioxidants and polyphenols, which provide protective compounds found in plants.

Examples of anti-inflammatory foods include:

• Berries
• Leafy green vegetables
• Nuts and seeds
• Legumes
• Fatty fish such as salmon or sardines
• Olive oil

Focusing on filling up with anti-inflammatory foods makes it less likely that one will want to reach the pro-inflammatory foods which cause inflammation, like soda, sugar, fried foods, and refined carbohydrates.

Another diet that is gaining awareness for lipedema and lymphedema is the ketogenic diet. The ketogenic diet is primarily high in healthy fats, moderate amount of protein, and very low in carbohydrates. This diet is a possible option for lymphatic conditions because of the correlation between obesity and the lymphatic system.

Research has shown that lymphatic fluid congestion can increase in individuals who are obese or morbidly obese, potentially worsening lymphatic diseases.¹ Small studies have found that individuals who implemented lifestyle changes—including ketogenic dietary patterns—experienced weight loss, which corresponded with improvements in edema and lymphatic flow.²⁴

However, some studies suggest that chronic high-fat diets may impair lymphatic vessel function, highlighting the need for further research before definitive dietary recommendations can be made.³

Currently, without a specific diet shown to improve lymphatic health, the focus remains on reducing obesity and maintaining a healthy body weight to optimize lymphatic flow. Each person is different and working with a dietician or specialist to find a diet that works for them consistently is the best diet to follow.

Hydration

When someone holds more fluid or has lymphatic congestion, one’s reaction may be to try and limit the amount of water or fluid they drink. The lymphatic system needs fluid to work at an optimal level, and if someone is dehydrated, the lymph nodes can swell, which can slow down the lymphatic system further. According to the Cleveland Clinic, drinking a good amount of water can allow the lymph fluid to flow more freely.⁶

So how much water is enough?

The U.S. National Academies of Sciences, Engineering, and Medicine estimate that adequate daily fluid intake is approximately:

• 15.5 cups (3.7 liters) for men
  
  
• 11.5 cups (2.7 liters) for women
  
  
  

This total includes fluids from both beverages and food sources. Hydration needs vary depending on body size, activity level, and climate.⁷

Approximately 80% of daily fluid intake typically comes from beverages, with the remaining portion coming from foods such as fruits and vegetables.

Exercise

Without your muscles, your lymphatic vessels wouldn’t be able to move fluid through them to your lymph nodes and back to your heart. Your muscles pump and activate around the lymphatic vessels, which propels fluid forward. If someone is inactive or sits a lot during the day, they may notice increased swelling in the legs. This is in part because the muscles are not being used.

The body produces 8–12 liters of lymphatic fluid every day, making regular physical activity essential for maintaining healthy lymphatic flow.⁵

Activities that can support lymphatic movement include:

• Walking
  
• Swimming
  
  
• Cycling
  
  
• Gardening
  
  
• Yoga
  
  
• Light aerobic exercise
  
  
  

The key is finding activities that you enjoy and can maintain consistently. When exercise becomes part of a regular routine, it provides long-term benefits for both lymphatic and overall health.

Bonus tip: Wearing a compression garment during physical activity may help provide additional support for lymphatic movement.

Moving Lymphatic Fluid

Along with exercise, moving lymphatic fluid with manual or massage-like techniques is effective for daily lymphatic health. The most well-known technique is manual lymphatic drainage (MLD). MLD is done by a certified lymphedema therapist (CLT), or it can be done yourself at home. It’s done by using the hand and providing a gentle skin stretch to stimulate the lymph vessels under the skin. The traditional method starts closest to the heart and follows a sequence that works through regions of the body further from the heart, reversing the order and working back closer to the heart. This sequence allows clearance of any congested parts first before moving fluid from other areas. All the fluid is directed towards lymph nodes in each body area, where the lymph will be filtered before moving back to the heart.

Another option for daily lymphatic movement is using a pneumatic compression pump, such as AIROS Medical’s compression device line. The devices provide compression support in a sequential pattern, similar to manual lymphatic drainage. They can take the strain off the hands by allowing the device to give lymphatic drainage. Using a pump once a day is a fantastic way to help the lymphatic system stay healthy and flowing. To learn more about the AIROS product line, visit our website at http://www.airosmedical.com.

Overall Health

Lymphatic system diseases and conditions require diligent care to manage the swelling and congestion, but lifestyle modifications to include lymphatic wellness can help improve symptoms and progression of these conditions. There is nothing more important than being consistent with these changes, so try picking one or two of these areas to start with and implement for 2026 to optimize the health of your lymphatic system.

References:

References

1. Cavezzi A, Urso SU, Ambrosini L, Croci S, Campana F, Mosti G. Lymphedema and nutrition: a review. Veins & Lymphatics. 2019;8(1):24–29.
   
   
2. Masood W, Annamaraju P, Uppaluri KR. Ketogenic Diet. StatPearls Publishing; 2022.
   
   
3. Blum KS, Karaman S, Proulx ST, et al. Chronic high-fat diet impairs collecting lymphatic vessel function in mice. PLoS One. 2014;9(4):e94713.
   
   
4. Keith L, Rowsemitt C, Richards LG. Lifestyle Modification Group for Lymphedema and Obesity Results in Significant Health Outcomes. Am J Lifestyle Med. 2017;14(4):420–428.
   
   
5. Moore JE Jr, Bertram CD. Lymphatic System Flows. Annual Review of Fluid Mechanics. 2018;50:459–482.
   
   
6. Cleveland Clinic. Lymphatic System. 2020.
   
   
7. U.S. National Academies of Sciences, Engineering, and Medicine. Dietary Reference Intakes for Electrolytes and Water.

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Dietary reference intakes for electrolytes and water. U.S. National Academies of Science, Engineering, and Medicine. https://www.nationalacademies.org/our-work/dietary-reference-intakes-for-electrolytes-and-water.