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What’s the Microbiome Got to Do with It?

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Have you ever wondered if persistent fatigue, brain fog, or unexplained gut issues could be tied to something hidden in your microbiome? Candida, a type of yeast normally found in our bodies, might be lurking around your gut microbiome…and contributing to chronic fatigue! Let’s dive into the connection.

Feeling puffy, sluggish, or bloated? It could be your lymphatic system in need of some TLC. Maybe you've noticed swelling in your hands or feet after a long day, or you find it hard to shake off frequent colds or minor infections. Some people even struggle with brain fog, achiness, or stubborn fluid retention that just won’t go away. These symptoms can be linked to poor lymphatic circulation. The lymphatic system helps remove waste, toxins, and excess fluid from the body. But unlike blood, lymph doesn’t have a pump. It relies on movement, hydration, and daily habits to keep things flowing. When it's sluggish, waste builds up, and you feel it. Fortunately, there are many natural ways to support healthy lymphatic drainage. Let’s explore the foods, supplements, herbs, and simple practices that can help you feel lighter, clearer, and more energized. 1. Eat Foods That Naturally Support Lymph Flow Your diet plays a big role in how well your lymphatic system works. Eating anti-inflammatory, antioxidant-rich foods can help the body flush out toxins and reduce swelling. Some great options include: ● Dark leafy greens like kale, spinach, and arugula ● Cruciferous vegetables like broccoli, cabbage, and cauliflower ● Berries, citrus fruits, and pomegranates ● Avocados, olives, and extra virgin olive oil ● Omega-3-rich fish such as wild salmon or sardines ● Raw nuts and seeds Try to limit foods that are inflammatory or processed, especially refined sugar, artificial ingredients, fried foods, and excess sodium, which can all slow down your body’s natural drainage. Don’t forget to stay well-hydrated. Lymph is 90% water, and even mild dehydration can thicken the fluid and slow circulation. Herbal teas like nettle, ginger, or dandelion can also support fluid movement. 2. Key Supplements and Nutrients to Consider Certain nutrients and plant compounds are known to support the lymphatic system: ● Omega-3 fatty acids : These help reduce inflammation and improve circulation, which can support lymph flow. ● Flavonoids like hesperidin (from citrus) and hydroxytyrosol (from olives) show promise in supporting vascular and lymphatic health. ● Magnesium : Some people find topical magnesium oil helpful for reducing puffiness or fluid retention when used with massage techniques. ● Vitamin A, C, and E : These antioxidants support the integrity of blood vessels and help neutralize free radicals. Always talk with a knowledgeable practitioner before starting supplements, especially if you’re dealing with chronic illness, are pregnant, or taking medications. 3. Herbs For Lymphatic Support Many traditional herbs are used to support lymph flow and detox: ● Cleavers : Often used in teas or tinctures to help the lymph system drain and reduce congestion. ● Red root : Believed to support lymphatic cleansing and reduce stagnation. ● Dandelion and burdock root : Support liver and lymph detox pathways. ● Calendula and echinacea : Known for immune support and lymphatic movement. Spices like ginger , turmeric , garlic , and rosemary can also improve circulation and lymphatic tone. Try incorporating them into your cooking or as warm infusions. 4. Lifestyle Habits That Stimulate Lymphatic Flow The lymph system depends heavily on movement and physical stimulation. Here are a few simple ways to encourage better flow: ● Diaphragmatic breathing : Deep belly breathing gently massages lymph vessels and helps move fluid toward the chest area for drainage. ● Daily movement : Walking, yoga, or rebounding (gentle bouncing on a mini-trampoline) can dramatically improve circulation. ● Dry brushing : Using a natural bristle brush on dry skin before showering can stimulate superficial lymph vessels. ● Contrast showers : Alternating between warm and cool water helps create a pumping action in the lymph system. ● Manual lymphatic drainage (MLD) : A gentle massage technique performed by a trained professional that encourages lymph flow and reduces swelling. ● Compression and foam rolling : These apply physical pressure to tissues, helping reduce puffiness and move trapped fluid. ● Infrared sauna sessions : These may enhance circulation and promote sweating, which supports detox. Building a Personal Lymphatic Wellness Routine The best approach is a combination of nutrition, movement, herbal support, and hands-on care. Here’s how to build a routine: ● Morning : Start with warm water and lemon, a dry brush session, followed by a contrast shower. ● Midday : Go for a walk, stretch, or take 10 minutes to breathe deeply. ● Evening : Enjoy an herbal tea, light massage, or soak in a Epsom salts bath. By making these small daily changes, you can naturally encourage lymph flow and reduce symptoms like swelling, fatigue, and brain fog. Over time, these habits support your overall detox capacity. References Cleveland Clinic. (n.d.). Lymphatic System: Function, Conditions & Disorders. Retrieved from https://my.clevelandclinic.org/health/body/21199-lymphatic-system my.clevelandclinic.org StatPearls. (2023). Anatomy, Lymphatic System. National Center for Biotechnology Information. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK513247/ Bonetti G, Dhuli K, Michelini S, Michelini S, Michelini S, Ricci M, Cestari M, Bertelli M. Dietary supplements in lymphedema. J Prev Med Hyg. 2022 Oct 17;63(2 Suppl 3):E200-E205. doi: 10.15167/2421-4248/jpmh2022.63.2S3.2761. PMID: 36479479; PMCID: PMC9710411. Wheat, J., Currie, G., Kiat, H., & Bone, K. (2009). Improving Lymphatic Drainage with Herbal Preparations: A Potentially Novel Approach to Management of Lymphedema. Australian Journal of Medical Herbalism, 21(3), 66–70. researchers.mq.edu.au Tashiro, K., Sugaya, N., & Koyama, H. (2023). Lymphatic Flow Dynamics Under Exercise Load Assessed with Magnetic Resonance Lymphangiography. Scientific Reports, 13, 99416. https://doi.org/10.1038/s41598-025-99416-8 nature.com Sheikhi-Mobarakeh Z, Yarmohammadi H, Mokhatri-Hesari P, Fahimi S, Montazeri A, Heydarirad G. Herbs as old potential treatments for lymphedema management: A systematic review. Complement Ther Med. 2020 Dec;55:102615. doi: 10.1016/j.ctim.2020.102615. Epub 2020 Nov 9. PMID: 33221590.

Acne scars, fine lines, dull skin—sound familiar? You’re not alone. Many people are turning to microneedling for smoother, firmer skin. However, with so many options out there, how do you know which one’s right? That’s where SkinPen microneedling in Windsor comes in. It’s not just another skincare trend—it’s a game-changer. But how does it really […] The post SkinPen vs. Traditional Microneedling: Which One Does Your Skin Need? appeared first on Me Wellness & Medspa.

Over 40% of adults in the U.S. are trying to lose weight at any given time. But for many, the scale doesn’t move—no matter how hard they try. If that sounds familiar, you’re not alone. Sometimes, diet and exercise aren’t enough. That’s where fat burning injections like MIC can give your body the extra push […] The post Fat-Burning Boost: Why MIC Injections Could Help You Slim Down Faster appeared first on Me Wellness & Medspa.

More than 4 million Botox procedures are performed in the U.S. each year.” That’s how common it is. Yet, despite its popularity, many people are still unsure about what Botox actually does. You’ve probably heard a few wild rumors, too—like it makes your face freeze or that it’s only for the rich and famous. Let’s […] The post Botox Myths Busted: What You Need to Know Before You Book appeared first on Me Wellness & Medspa.

Hot flashes, mood swings, and sleepless nights—sound familiar? If you’re a woman over 40, these symptoms might not just be stress or aging. They’re often linked to perimenopause or menopause, when hormones like estrogen and progesterone start fluctuating. But here’s the good part: there’s help. And it’s not just about easing symptoms—it’s about getting your […] The post 5 Surprising Benefits of Hormone Replacement Therapy for Women Over 40 appeared first on Me Wellness & Medspa.