SO EASY, SO EFFECTIVE!

Reversing a sluggish lymphatic system speeds the removal of toxins and helps banish stubborn pounds by prompting the body to burn—rather than store—fat. “Fortunately, getting lymph fluid moving can be as simple as adopting easy diet and lifestyle habits,” promises John Douillard, D.C., director of LifeSpa, a holistic health center in Boulder, Colorado. To get results in as little as one week, he recommends following a two-pronged approach that simultaneously thins out thick, congested lymph fluid and encourages movement of lymph fluid so toxins and excess fat can be eliminated—and you experience your fastest slimdown ever.

Fill up on lymph healing foods

“Consuming certain foods and beverages impacts how easily lymph fluid can flow through the lymphatic tubes,” says Dr. Douillard. Here, delicious success strategies:

Eat brightly colored veggies. “Leafy green vegetables such as spinach and arugula as well as deep red veggies like beets improve lymph flow,” says lymph expert Jenna Macciochi, Ph.D. Natural nitrates in these picks have been shown to contain enzymes that help to break down toxic buildup to thin lymph fluid. To get the benefits, enjoy at least 2 cups of vibrant green or red veggies each day.

Avoid lymph-clogging dairy. Milk and most other dairy products contain casein—a large protein that’s difficult to digest. “It doesn’t break down small enough to get absorbed into the bloodstream, so it ends up clogging your lymphatic system,” says Dr. Douillard. To improve lymph flow, he suggests cutting out dairy for seven days—this helps thin the lymph immediately, plus gives the body time to eliminate built-up casein that is congesting the system. Tasty alternatives include almond milk creamer, coconut milk yogurt or oat milk lattes.

Choose lymph-friendly foods. “Unhealthy fats and preservatives in processed foods can overwhelm the lymphatic system,” asserts Dr. Douillard. Instead, load up on fresh, whole foods. And opt for organic, especially when buying the produce that the Environmental Working Group has found contain the highest concentration of pesticides: strawberries, spinach, kale, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery and potatoes.

Keep your glass full. “When you’re dehydrated, circulation is less abundant,” asserts Jamé Heskett, M.D., author of The Well Path. “Picture a trickle through a drainpipe versus an overflowing gutter.” Indeed, lymph fluid is about 95% water, so without enough H2O, the fluid gets sludgy. Dr. Douillard suggests aiming to drink half your ideal body weight in ounces of water each day. As an easy rule of thumb, if you’re 5'5" or shorter, that’s about 9 cups per day; if you’re 5'6" or taller, that’s about 10 cups per day.

Flush toxins with feel-great strategies

The lymphatic system relies on muscle contractions to push lymph fluid along, says Dr. Douillard. “This makes deep breathing, exercise and certain body postures the lymphatic system’s best medicine.” At-home lymphatic massage (see page 24 for more) is a good place to start, but consider adding these easy strategies for speedy results:

Breathe with your belly. “Your breath acts as one of the largest pumps in the body, pulling lymph fluid from the lower parts upward and supporting healthy lymphatic flow,” says Macciochi. For best results, try breathing from the diaphragm: Inhale and exhale through your nostrils rather than your mouth while taking deep breaths that make your belly rise and fall. UCLA scientists report that taking deep, calming breaths throughout the day helps women torch 27% more fat.

Jump up and down. Any exercise that gets you moving helps circulate lymphatic fluid. In fact, researchers from Finland found that moderateintensity activity increases lymph flow by 400%. One of the best and easiest exercises to adopt: Use a small at-home trampoline (called a rebounder) to gently bounce for 10 minutes three times a week. “Rebounding is the single best

way to flush toxins and excess fluids from the lymphatic system,” says Dr. Heskett. And, according to a NASA study, it’s 68% more effective at burning calories than jogging. A trampoline we like: Upper Bounce 40" Mini Foldable Rebounder with Handrail, $78, Walmart.com.

Sleep this way. Research from the University of Rochester Medical Center shows that the lymphatic vessels in the brain flush away toxins 200% faster when you’re asleep. And recent research from Harvard Medical School suggests that this waste-clearing system works even more effectively when you sleep on your side. To get the benefits, try getting comfortable on your side, then tucking a pillow behind your back to maintain the sleeping position throughout the night.