Is Your Lymphatic System Making Allergy Season Worse?
Sure, April showers and May flowers are lovely and all, but might have you reaching for allergy meds more than you’d like.
Have you considered your lymphatic system? This often overlooked system quietly filters waste and invaders. If it becomes sluggish, it may worsen allergy symptoms.
Let’s explore how your lymphatic system and allergies are connected, signs your lymphatic system might need support, and some easy tips to keep things flowing.
What is the Lymphatic System?
The lymphatic system is your body’s filtration network. It’s a web of vessels and lymph nodes (small gland-like filters) that picks up fluids from tissues and cleans out unwanted substances. Allergens are among the many things that end up in lymph fluid for disposal.
Lymph nodes act like checkpoints: they trap and break down foreign particles. In fact, your body relies on lymph flow to remove germs, toxins, and cellular waste, and since there’s no central pump to do it for you, muscle movement keeps lymph flowing. When everything is running smoothly, allergens that enter your system can be filtered, helping to prevent an immune reaction.
Problems arise when lymph flow is “congested.” If the lymphatic system is overwhelmed or not draining properly, it’s like a traffic jam. Allergy-related gunk can linger unnecessarily. The result? More swelling and inflammation in tissues, which can amplify allergy symptoms.
For example, congested lymph around your head and neck might mean that allergens and inflammatory fluids are sticking around, contributing to a persistent stuffy nose or puffy face during allergy season.
A sluggish lymphatic system can make you feel worse by failing to clear out the irritants that spark allergies.
Signs Your Lymphatic System Needs Support
How do you know if your lymphatic system could use a boost? Here are some common signs of a congested or underperforming lymphatic system.
Persistent Puffiness or Swelling
If lymph fluid isn’t draining, it pools in tissues. You might notice bloating, swollen fingers or ankles, or facial puffiness, especially in the morning.
Fatigue
Ever feel wiped out for no clear reason? If toxins aren’t carried away efficiently, your body can feel exhausted.
Chronic Sinus Congestion or Infections
A frequent stuffy nose or recurrent colds may signal lymph trouble. Stagnant lymph means allergens aren't clearing effectively.
If several of these symptoms sound familiar, it might be time to give your lymphatic system some TLC.
Strategies To Support Lymphatic Health
Dry Brushing
This simple practice involves using a natural bristle brush on dry skin. Dry brushing may act like a “wakeup call” for lymphatic circulation. It exfoliates the skin and may help stimulate lymph flow by boosting circulation. Try gently brushing your limbs in the morning towards your heart. It’s invigorating and only takes a minute or two.
More on the benefits of dry brushing: Sunshine and Self-Care: A Love Story
Massage
Regular body massage with a nourishing oil or lotion helps move stagnant fluid and reduces puffiness and inflammation. Don’t forget your face: gentle facial massage or gua sha techniques stimulate lymph drainage, relieve sinus pressure, and reduce facial puffiness—especially helpful during allergy season.
Use a good-quality massage oil or you can make it yourself.
Herbal Teas (Cleavers & Nettle)
Nature offers some lymph-loving herbs. Cleavers (Galium aparine) is famed as a lymphatic tonic that helps relieve a congested lymph system. A cup of cleavers tea (or tincture drops) acts as a gentle diuretic, encouraging fluid movement and helping to clear out swollen glands. On the allergy side, stinging nettle (Urtica dioica) is nutrient-rich. It may inhibit the release of histamine and inflammatory compounds that drive allergy symptoms. Sipping nettle tea (or stirring into soups or sauces) during allergy season can ease sneezing and itchiness.
Gentle Movement
Lymph doesn’t have a heartbeat—your movement acts as its pump! When you move your muscles, you literally squeeze the lymph vessels and help push fluid along. Even a brisk walk can jostle that lymph into action. Another fun option is rebounding (bouncing on a trampoline). Yoga, stretching, dancing, or swimming—any activity will help. The key is consistency. Movement keeps lymph fluid flowing.
Incorporate these practices into your routine to give your lymphatic system a helping hand. A happy lymphatic system means less stagnant crud fueling those pesky allergies.
Over time, the right supportive habits may help you feel less bogged down, more energized, and better equipped to handle the inevitable sniffles of spring.
References
Bonetti, Gabriele, et al. "Dietary Supplements in Lymphedema." Journal of Preventive Medicine and Hygiene, vol. 63, no. 2 Suppl 3, 17 Oct. 2022, pp. E200–E205.
Ghosh, S. "Dry Brushing: Benefits and How to Do It." Medical News Today, 26 Feb. 2019, www.medicalnewstoday.com/articles/324518#how-to-perform. Accessed 14 Apr. 2025.
Petrova, Tatiana V., and Gou Young Koh. "The Lymphatic System: Integral Roles in Immunity." Annual Review of Immunology, vol. 36, 2018, pp. 457–482. PubMed Central
"Rebounding: Benefits, Safety, How to, and More." Healthline, www.healthline.com/health/exercise-fitness/rebounding. Accessed 14 Apr. 2025.