Let’s Reset.

LYMPHATIC SYSTEM Detox.

with The Collective Ritual

the basics.

“I am deoxifying body. I trust the healing process. I am healing my body from the inside out.”

So what is the lymphatic system?

Your lymphatic system is responsible for clearing, purifying, and eliminating the excess waste and toxins that accumulate in the body. It runs like a river all throughout your body—it’s actually twice as vast as your blood network, only it doesn’t have a central pump to move it. It depends on muscle movements, deep breathing, lymphatic drainage techniques, and massages, to move viruses, toxins, and bacteria to lymph nodes. This is where the waste is purified by your immune cells so your lymph can return to your bloodstream for recirculation.

In this detox, we are going to give you all of the tools, tips, and tricks you need to get your lymphatic system moving to help your body detox.

Getting To Know Your Lymphatic System.

Your lymphatic system filters and removes extra fluid and waste from your body. It plays an important role in your immune function. Your lymphatic system is made up of many lymph nodes that are connected together by lymph vessels.

Lymph nodes are located in many parts of the body, including the neck, armpit, chest, abdomen, and groin. They contain immune cells that can help fight infection by attacking and destroying germs that are carried in through the lymph fluid. There are hundreds of lymph nodes throughout the body.

The lymphatic system is the body’s natural cleansing and filtering system is responsible for:

Removing waste + harmful substances

Recycling nutrients back into the bloodstream

Sustaining healthy cells

Strengthening immunity

Supporting digestion

Maintaining homeostasis within the body

Is Your Lymphatic System Congested?

Poor waste removal in the lymphatic system can affect almost every part of the body.

When your lymph drains become congested, you may notice…

  • Stiffness, especially in the morning

  • Fatigue

  • Itchy and dry skin

  • Bloating

  • Breast swelling with each cycle

  • Holding on to water

  • Brain fog

  • Swollen glands

  • Stubborn weight gain

  • Chronic sinusitis, sore throats, colds, or ear issues

  • Cellulite

  • Cold hands and feet

Daily Routine.

Here’s one example of an easy, daily routine that loves on your lymphatic system

  • Wake up and drink warm water with Celtic salt, lemon, and chia seeds.

  • Rebound, practice yoga, or stretch for 10 minutes.

  • Dry brush.

  • Shower and switch between warm and cold water.

  • Apply body oil and incorporate a lymphatic paddle.

  • Take multiple breaks throughout and practice deep diaphragmatic breathing!

  • Wind down with an Epsom salt bath or an infrared sauna session.

  • Sip a lymph-loving herbal tea while you sit in front of infrared light by Vital Red Light

  • Get to bed on time and take a moment of gratitude for all the ways you loved on your lymphatic system all day long.

  • Fill up your favorite water bottle that you can refill throughout the day, to make sure you are getting an adamant amount of water to flush your system. We like using the Healthish Water bottle!

TOOLS & RITUALS.

Since your lymph system doesn’t have a central pump to move fluid the way the heart pumps the blood, it depends on muscle contractions to move it. It’s a one-way circulatory system. Every day, three liters of fluid are absorbed into your lymph vessels. Without your lymph system, your body would swell with fluid and waste, including viruses and bacteria. With lymphatic drainage massage, dry brushing, and gua sha, we’re moving lymph fluid through the vessels to mimic muscle contractions and speed up lymph circulation.

Dry brushing - Dry brushing helps the body release toxins through sweat. The course bristles on the brush stimulate the pores and open them up. This makes it easier for the body to sweat, which in turns reduces the amount of toxins flowing through the lymphatic system.

Lymphatic Massage - By doing a self message you are helping to boost your immune system, increase circulation, decrease the appearance of cellulite, reduce swelling and sculpt the body. You can also go get professional lymphatic massages for a more intense treatment.

Gua Sha- This increases circulation and the production of anti-aging molecules, collagen, and elastin. This may lead to a clearer complexion and promote lymphatic drainage.

Lymphatic Drainage Paddle- Stimulates blood circulation and tissue regeneration. Directs and increases lymphatic flow, promoting faster removal of excess interstitial fluid. Reduces swelling and water retention.

HOW TO DRY BRUSH.

At Home Lymphatic Massage.

  1. To begin, stand in front of the mirror and pressing on the area just below your collarbones to get the drainage started. Then press the armpit three times with your right hand and then the same thing with your left. Move your strokes in the direction of the lymph node, or upward, always.

  2. Next, continue moving over the arms with light pressure from the elbow to the shoulder and repeat on the other side.

  3. To massage the stomach, press your palms flat down onto the area in between your hip bones with hands overlapping, make circular movements around the navel button 5 times. Then pinch the entire stomach area," for about a minute until the skin is slightly pink.

  4. Now, to drain the lower half of the body, start at the groin, where the inguinal nodes are. Press three times. Then, using a closed fist, "slide your hands from the knee up 8 times. Next, squeeze the back of the knee 3 times and slide your hands from the foot back to the knee ten times.

The entire process should take about 15 to 20 minutes, but the aftercare is just as important! Prioritize hydration for 48 hours post treatment to promote drainage. That includes drinking lots of water and also using nourishing body butters and lotions. For our recommended products go to our product page towards the end of this E-Book. As far as diet goes after the massage try to avoid sugar, alcohol, gluten, and sodium, but don’t stress if you have a little!

How to Gua Sha by Tina Engeo.

Make Sure:

- The tool and your face are clean

- Your face is sufficiently moisturized and has enough slip with an oil, gel, or cream

- Always move the tool towards your ears out - Do not push the tool into the skin but glide it gently across your skin

How to Paddle FT. De La Heart.

  1. Apply De La Heart Almond Oil, and lift and tone cream. You may also use any oil you have on hand. Just be sure your skin is super hydrated.

  2. Lightly pump the lymph nodes manually to stimulate the lymphatic system.

  3. Use the paddle tool vertically, and work your way up the body. * Don't apply intense pressure; gentle yet firm is ideal.

RITUALS CONTINUED…

Diaphragmatic Breathing A lymphatic tool you always have access to – your breath. While short, shallow breathing can lead to lymph stagnation, deep, diaphragmatic breathing encourages the movement of lymph and dramatically increases the elimination of toxins.

Follow this simple breathing practice with 3-5 breaths at a time, a few times a day:

Inhale through your nose for 3 counts (letting your belly expand)

Hold breath for 3 counts

Exhale through your mouth for 6 counts (letting your belly sink towards your spine)

Hydrotherapy- After your shower, finish with about 60 seconds of cold water to really wake up your system. Coldwater causes blood vessels to contract and expand– stimulating circulation and pumping your lymphatic vessels.

Epsom Salt Baths- De-stressing is so important for lymphatic health!

Infrared Light- Infrared rays support detoxification at a cellular level and able to penetrate tissue to help optimize lymph node functioning, facilitate proper lymph flow.

Eating a balanced diet is a great way to ensure your lymphatic system is working as it should. The lymphatic system is a part of weight control, the immune system, the cleansing of blood, and the detoxification of our bodies.

DIET.

Lymphatic Super Foods.

Green Leafy Vegetables like spinach, kale, chard, and arugula.

Cruciferous Vegetables like broccoli, cabbage, cauliflower, Brussel sprouts

Berries

Herbs like Turmeric, ginger, garlic, cinnamon, rosemary, green tea, black pepper, and cardamom

Salmon contains omega-3 fatty acids that are linked to reducing inflammation, which may help keep skin moisturized.

Walnuts are a good source of essential fatty acids, which are fats that your body cannot make itself

Extra Virgin Olive Oil and Coconut Oil

Nuts & Seeds

Most importantly lots of WATER

FOODS TO AVOID.

Processed foods, Conventionally raised meat

Artificial sweeteners, Conventional dairy

Sugar, Soy, Table salt, Alcohol

Nourishing Morning.

nourishing morning

1. MORNING MATCHA

Start your morning with a simple green tea or matcha. If you like to stay away from caffeine the best tea you can drink for your lymphatic system is echinacea. We love the one by Yogi Tea. Also, enjoy a handful of walnuts and sunflower seeds for those healthy fats first thing in the morning.

2. CREAMSICLE PROBIOTIC COLLAGEN SMOOTHIE

This smoothie was a recreation of my favorite treat growing up Orange Creamsicles. This may be my new favorite go-to that not only tastes amazing but supports your gut and skin health. Healthy glowing skin starts in the gut! Feel free to add your favorite vanilla protein for some post-workout fuel. Blend together - 1 Frozen banana, 1 cup of cultured coconut yogurt, 1 scoop of collagen of choice, 1 orange, 1 date, 1 tbsp of cashew butter, Coconut milk or coconut water. & a dash of cinnamon.

Mindful Snacking

  • Citrus Fruits

    They aid in hydration, carry powerful antioxidants and enzymes, and help cleanse and protect the lymphatic system. They aren’t alone. Fresh fruit and vegetable juices of all sorts will deliver more hydration, enzymes, and antioxidants to the body.

  • Seaweed

    Sea vegetables help the body detox and eliminate excess fluid that can build up in tissues and slow the lymphatic system down.

  • Nuts & Seeds

    Essential fatty acids, the healthy fats found in seeds like chia, nuts, olive oil, coconut oil, sacha inchi, coconut, and avocado, play a role in fighting inflammation. They also strengthen vascular tissue, help in the absorption of fat-soluble vitamins and minerals, and aid in the removal of fat-soluble wastes.

CREATIVE RECIPES.

These fun colorful recipe ideas will satisfy all 5 of your senses. It's time to get creative in the kitchen and most of all - have fun.

Wholesome Lunch. Roasted Cauli-Broc & Beet bowl with Turmeric Tahini.

Ingredients:

1 pack of cauliflower & broccoli florets

2 tbsp olive oil

1 1/2 cups of quinoa

2 cooked beetroots, sliced- or canned beets

Large handful of baby spinach

10 walnuts, toasted and chopped

2 tbsp tahini

3 tbsp hummus

1/2 juiced lemon

Directions:

  1. Put the cauliflower and broccoli in a large pan with the oil and a sprinkle of flaky sea salt. Roast for 25-30 mins at 400 until browned and cooked.

  2. In a pot, bring water to a boil and cook quinoa by following the instructions on the package.

  3. In a pan lightly toast the walnuts on medium for about 1 to 2 minutes, or until fragrant. Make sure not to burn!

  4. On a plate add the spinach, lay the slices of beetroot on top, followed by the cooked cauliflower, broccoli, and walnuts.

  5. Combine the tahini, hummus, lemon juice, and 1 tbsp water in a small pot and stir until mixed into the same consistency and it's slightly warm.

  6. Before eating, coat in the dressing. Serve with extra lemon wedges.

Decadent Dessert. Raw Vegan Coconut Lime Cookies.

Ingredients:

For The Cookie:

2 cups desiccated coconut - unsweetened

1 cup Almond Flour

⅓ cup Maple Syrup

⅓ cup Coconut Oil - melted

3 tablespoons Lime juice

For The Chocolate Shell:

3 oz Dark Raw Chocolate - 70% or 85%

2 teaspoons Coconut Oil

Toppings:

Sprinkle of Desiccated Coconut

DIRECTIONS:

For the Cookies:

1. In a food processor or high-speed blender add all the ingredients.

2. Process for 1 minute, stop the food processor, scrape down the sides of the bowl and repeat for 1-2 minutes until all the ingredients are soft and come together into a dough. It should take about 3 minutes at medium/high speed. If too dry, add 1 extra tablespoon of liquid of your choice.

3. Roll 25 small cookie balls within your hands and place each ball onto a plate covered with parchment paper.

4. Flatten each ball into a cookie shape and place the plate into the freezer for 5 minutes while preparing the chocolate coating.

For the Chocolate Shell:

1. Melt the vegan dark chocolate with coconut oil in a saucepan under low heat, constantly stirring to prevent the chocolate from burning. Otherwise, microwave in a microwave-safe bowl with 30-second bursts.

2. Remove the cookies from the freeze and half dip each coconut cookie into the melted chocolate.

3. Bring back the dipped cookie onto the plate and repeat until all cookies are decorated.

4. Sprinkle extra desiccated coconut on the melted chocolate to decorate.

5. Place the plate in the freezer for 5 minutes to set the chocolate shell.

Herbs, & Supplements.

  • Echinacea

    It stimulates immune system function, it promotes the flow of lymph to address swollen lymphatic glands and even stimulates saliva.

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Recommended Products.

  • De La Heart Lymphatic Drainage PADDLE

    Helps reduce the appearance of cellulite in the legs, arms, and back by aiding the lymphatic system in the release of excess fluids and toxins.

    buy it
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Tips and Tricks.

Drink Clean Water. It is advisable to drink up to half your body weight in ounces of water per day to further cleanse your system of toxins. (For example, if you are 160 lbs. = 80 ounces of water). You should also drink a few glasses of lemon water as well.

Avoid Wearing Tight Clothes. By wearing excessively tight clothing, you are reducing circulation in the lymphatic system. Tight clothing can cause blockages in the lymphatic system, which can lead to an accumulation of toxins.

Detox Your Environment. It is important to reduce your exposure to chemicals in food, air, personal care products, and water while increasing your intake of antioxidants and anti-inflammatory nutrients to prevent damage.

Eat Red and Raw Foods. A sluggish digestive tract also congests the lymphatic system. Ayurvedic medicine teaches that naturally red foods like berries, pomegranates, cherries, cranberries, and beets keep the lymph moving freely. "Beets are particularly valuable as they help thin the bile for healthy fat digestion, scrub the intestinal villi where the lymphatic vessels originate, and help keep the lymph flowing."

Mindset.

The positive self-talk and positive thinking of an optimistic person are key components of effective stress management, which in turn is associated with many health benefits. Stress produces a cascade of events in our bodies that can weaken our immune systems and leave us vulnerable to illness, or disease. Having a positive coping mechanism to deal with stress, which includes positive self-talk and optimistic thinking, such as “This is a temporary situation, I am strong, and I can get through this,” decreases the immune response that weakens our bodies.

A positive mindset leads to feeling good about yourself which leads you to continue to do the things that make you feel good mentally and physically, such

Full Body Scan Meditation.

6 Minute Guided Meditation to Reconnect To Your Body.

Hailey guides us through deep relaxation, as we connect to our bodies and become more aware of sensations we are feeling. This full-body scan is great for anxiety, to bring you back to the present moment. It’s also great before you go to sleep to help you settle into your space and your body.

Affirmations +Journal Prompts.

I am detoxing my mind, my body, and life.

My body is healthy, strong, and resilient.

All I need is within me right now.

  1. Sit quietly for a few minutes, just breathing and listening to your body, before you start journaling. What is it telling you? Where do you feel strong, healthy, energetic, relaxed? Where do you feel tense, worried, uncomfortable, tired? What is asking for more attention?

  2. Have a heart-to-heart talk with your inner critic. If she has been extra vocal today, take this opportunity to dismiss her opinions and tell her to hit the road. If he has been telling you all the things you are doing wrong, reply with all the things you are doing right.

  3. Pick a single positive word that you want to focus on today – such as joy, gratitude, love or courage. Journal about all the ways you have experienced this word lately and all the ways you want to.

The universe took its time on you

crafted you precisely

so you could offer the world

something distinct from everyone else

so when you doubt

how you were created

you doubt an energy greater than us both

- Rupi Kaur

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