As one of 2023’s biggest wellness flexes, with the term receiving over 283 million views on TikTok, a surge on Google searches and even Hollywood celebrity Jennifer Aniston sharing snaps of her in a compression suit, lymphatic drainage has long been praised for combatting bloating, water retention, heavy legs, and even body swelling.
Championed by Condé Nast Traveller as one of the world’s top 20 healers, physiotherapist and osteopath, Ricardo Rosa is an exceptional wellness professional based at Portugal’s Longevity Health & Wellness Retreat.
Ricardo is passionately committed to using the most efficient, yet non-invasive of therapies to treat the body, and a favourite amongst his clients includes the drug-free, gentle, and therapeutic practice of lymphatic drainage.
On the background and benefits of lymphatic drainage, and how to ensure a healthy lymph system, Ricardo explains:
“Lymphatic drainage techniques provide regular stimulation of the lymph vessels under the skin, encouraging them to work harder, to find new pathways to drain away the lymph, and move away from swollen areas. The lymphatic system is referred to as our waste system, so by ridding the body of this waste, you can expect your body to function much better, including less bloating, better digestion, boosted immunity, balanced hormones, and increased metabolism.”
“Usually, the practice is executed via manual massaging with certain movements adapted for each individual person. However, compression suits, like the one Jennifer Aniston has been pictured wearing, help to soften the tissues of a limb by inflating and deflating at regular intervals. Targeting specific areas, they can mimic manual drainage without the need for a therapist present.”
Alongside these common treatments, here are some of my favourite ways to stimulate the lymph naturally:
- Dry body brush: the lymph is superficial, so it doesn’t need a lot of pressure to be simulated. Body brush using gentle upward motions towards the heart first thing in the morning to get the blood flowing.
- Place your legs up a wall for at least 10 minutes a day: sitting or standing for extended periods of time can result in blood and fluid pooling to lower extremities, which as a result, can cause foot, ankle, and leg discomfort. Try elevating your legs up a wall for around 10 minutes a day to support blood flow back towards your heart and prevent fluid buildup.
- Drink plenty of filtered water: dehydration can bring on further swelling and fatigue, so be sure to drink water regularly. Small sips are often best to avoid bloating, and always ensure the water is filtered to avoid any toxic metals entering the body.
- Sweat, sweat, sweat: whether it’s a trip to the sauna, or intense workout you prefer, get your sweat on. This can help to reduce fluid retention and allows the blood vessels to expand, enhancing circulation around the body and reducing any discomfort or blockages.
- Walk for at least 30 minutes a day: walking is one of the easiest and quick-fire ways to reduce leg swelling. Through the gentle rhythmic contraction and relaxation of the muscles, the lymphatic fluid will naturally pump around the body and push excess fluid back into circulation.
- Avoid highly processed food and drink: containing a high level of sugar and sodium, processed foods increase fluid retention and contribute to overall body inflammation. Instead, focus on nutrient dense fruits and vegetables, whole gains, and detox teas.”
Longevity Health & Wellness Hotel offer several treatments related to lymphatic drainage, including:
Manual Lymphatic Drainage Massage (from 25 minutes, £60)
Using a variety of targeted and intentional movement techniques, this massage is sure to eliminate liquid retention, active blood circulation, combat cellulite, relieve discomfort and relax the whole body.
Medical Pressotherapy (from 30 minutes, £52) – Jen-An’s favourite type of lymphatic drainage!
Designed to promote the body’s natural toxin-eliminating functions, pressotherapy supports blood flow, reduces water retention, and soothes heavy legs. With various levels of intensity available, the inside pockets of the suit inflate and deflate to simulate a deep massage, mechanically mobilising the body’s natural lymph.
Nestled along the picturesque coastline of the Portuguese Algarve, the contemporary, five-star Longevity Health & Wellness Retreat, is dedicated to guiding its guests towards a rejuvenated and healthier life. With a philosophy that is keenly reflected throughout the entire property around five key pillars, including preventative, personalised, holistic, integrative, and regenerative, Longevity boasts state-of-the-art medical and wellness facilities, a distinguished team of leading industry experts, and a comprehensive menu of revolutionary programmes, to provide a truly transformative medical wellness offering to its guests
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