Welcome to my weekly Women’s Wellness Newsletter, which I send out at the weekend. This space is for women of all ages who want to live well, feel vibrant, and stay strong.
Each week, I’ll share simple, practical tips to help you manage your wellness and introduce habits you can apply immediately to feel better, energised, and empowered.
As the winter months are here I wanted to talk about your our lymphatic system, what it is and how it fits in with overall health.
Your Lymphatic System, Stress & a Simple 5-Day Reset
How to reduce puffiness, boost energy and support your body’s natural drainage system.
What Is the Lymphatic System?
Your lymphatic system is your body’s built-in clean-up and drainage network.
It runs alongside your blood vessels and helps to:
- Remove waste and toxins
- Fight infection
- Manage fluid levels
- Support immunity
- Reduce inflammation
Think of it as the body’s internal waste-management and defence system.
How Do You Know If Your Lymphatic System Is Struggling?
When lymph flow slows down, waste and fluid can build up.
Common signs include:
- Puffiness or swelling (face, hands, legs, ankles)
- Bloating
- Achy or heavy limbs
- Morning stiffness
- Low energy or sluggishness
- Frequent colds or slow recovery
- Congestion around the jaw or neck
- Dull or congested skin
- Brain fog
These symptoms are usually mild but tell you your body needs movement, hydration and calm.
How Stress and a Dysregulated Nervous System Affect Lymph Flow
Your lymphatic system relies on movement, breathwork and relaxation to function well.
When the nervous system is dysregulated — stuck in fight, flight or freeze — it can slow everything down.
Here’s how:
1. Muscle tension increases
Stress tightens the muscles, which restricts lymph flow around the body.
2. Breathing becomes shallow
Deep diaphragm breathing acts like a pump for the lymphatic system.
Shallow breathing = slower drainage.
3. Digestion slows
Stress reduces blood flow to the gut, slowing the lymph tissues in the abdomen.
4. Inflammation rises
Chronic stress increases inflammation — a sluggish lymph system struggles to clear it.
5. Sleep is disrupted
Your lymphatic and glymphatic (brain) systems work hardest overnight.
Poor sleep means poor drainage.
When both systems (nervous + lymphatic) are supported, people often feel lighter, clearer and more energised.
Lymphatic Reset Tips
This gentle reset boosts lymph flow, reduces puffiness and helps regulate the nervous system.
Daily Movement Routine
1. Diaphragmatic Breathing – 2 minutes
Slow nasal breaths
Belly expands
Long, slow exhales
This stimulates lymph flow and calms the nervous system.
2. Light Bouncing / Rebounding – 1–2 minutes
Gentle heel lifts or soft bounces.
No trampoline needed.
3. Neck & Collarbone Release – 1 minute
Slow head turns, side bends, shoulder rolls.
Keeps the main lymph drainage point open.
4. Axillary (Armpit) Opening – 1 minute
Arm circles, side reaches, thread-the-needle.
Targets the underarm lymph nodes.
5. Hip & Groin Flow – 2–3 minutes
Marching, knee lifts, hip circles, mobility lunges.
This area contains the body’s largest lymph node cluster.
6. Lymphatic Fitness Pilates Flow – 3–5 minutes
Cat–cow
Knees side to side
Glute bridge
Supine twists
Rolling like a ball (optional)
Finish with legs up the wall for 2 minutes.
Daily Nutrition Focus
Hydration First
Aim for 2 litres a day
Increase Greens and Fibre
Support natural detox pathways with:
Spinach, broccoli, rocket, cabbage, berries, chia, flax.
Reduce Sluggishness Foods
Temporarily reduce:
Ultra-processed foods, high salt, sugary snacks, heavy or greasy meals.
Add Lymph-Supportive Foods
Ginger
Lemon
Turmeric
Cucumber
Celery
Parsley
Pineapple
Green tea
Protein at Each Meal
Helps repair tissues and support the immune system.
Optional Extras
- Dry brushing before showers
- Contrast showers (cold/warm cycles)
- Infrared heat for mobility and lymph flow
- Red light therapy for inflammation and recovery
Why This Works
Movement + breathwork + hydration + relaxation =
- Improved fluid drainage
- Reduced puffiness
- Better immunity
- Reduced inflammation
- More energy
- Calmer nervous system
- Faster post-exercise recovery
If you are feeling a bit sluggish Join me for my Online December Wellness programme, A Reformer class on 4th December 730 or the Fitness Pilates Masterclass on Saturday at Nottingham University.
Hope this helps motivate you 🙂
Need support + guidance?
Join my December Fitness Pilates, Mobility & Stretch Wellness Boutique starts Monday:
10-minute daily Fitness Pilates Express, Stretch & Mobility class online
1 simple daily wellness tip
Full access to my 4-week online timetable
A gentle reset with 10 minute Fitness Pilates Express Classes
Perfect if you want accountability, structure and that “feel good” routine again.
Fitness Pilates Reformer Escapes
In-Person Classes & Masterclasses (Derbyshire)
Only places available for Reformer on Thursday 4th December 730pm
Hot Studio Pilates | Reformer | Monthly Workshops
WhatsApp me for details: 07976 268672
Have a fabulous day
Love Rachel x
Fitness Pilates Wellness November Challenge
Wellness Fitness Pilates, Mobility & Wellness Challenge CLICK HERE
