Ever since I shared on social a couple weeks ago that I’m dealing with stage 2 lymphedema in my foot (yep, hi, surprise), I’ve had a flood of DMs, questions, and “wait… could I have this too?” messages.
Someone in our TME Q+A last week asked me if the symptoms she’s been quietly noticing for years might be early signs. I had a discovery call with a potential new 1:1 client who’s also in stage 2. And while I was on vacation, I saw a woman at the pool with late-stage lymphedema.
It’s clear this isn’t as rare as we’re led to believe.
So today, we’re diving in. All things lymph. With honesty. With hope. And with a little humor so it doesn’t feel like medical school in your browser.
Let’s start here: As of 2004 (yep, we’re still working off that data), the average U.S. medical student received 30 minutes or less of education on the lymphatic system. Thirty. Minutes. Total.
And it shows.
There are no routine checkups for lymph health. No standard labs that give us insight into how it’s functioning. No intake forms at your doctor’s office that ask, “Hey, how’s your lymph flow feeling lately?”
But your lymphatic system is in constant communication with your immune system, circulatory system, digestive system, endocrine system, nervous system, skin and fascia, and detox pathways like the liver, kidneys, and gut.
So when lymph becomes congested, sluggish, or blocked. it doesn’t just cause swelling. It can lead to fatigue, inflammation, brain fog, gut issues, hormone imbalances, recurring infections, slow healing, and yes... full-blown lymphedema.
So what is lymphedema?
It’s a condition where lymph fluid builds up in the body (usually arms, legs, feet), causing swelling, pressure, inflammation, and over time, fibrosis (that dense, hardened tissue you can feel under the skin).
There are two main types:
Primary lymphedema. This is genetic or congenital ... something you’re born with. You may not notice symptoms until puberty, pregnancy, or menopause. The vessels are underdeveloped, malformed, or missing entirely.
Secondary lymphedema. Acquired. The result of damage, overload, or trauma to the lymph system.
This can come from ...
Surgery, injury, or radiation
Infection or chronic fungal issues
Obesity
Sedentary lifestyle
Estrogen dominance
Chronic inflammation
Mold exposure
Scar tissue and fascia tightness
Blood sugar instability
Early signs that often get missed:
One ankle or foot feeling puffier than the other
Skin that retains an indentation (pitting) for a few seconds or more (mine is more than 2 minutes at this time)
Swelling that comes and goes with heat, travel, or long days on your feet
A feeling of heaviness or tightness in a limb
Recurrent skin infections, rashes, or fungal flare-ups
Puffy or shiny skin texture
“Water retention” that doesn’t fully respond to nutrition interventions or exercise
Most people brush it off or are told, “It’s probably just the heat,” or “Maybe you’re eating too much salt,” or “That’s just aging.” But by the time it’s stage 2 or 3, you’re dealing with persistent swelling, hardened tissue, and more complex interventions.
For context, I believe I’m in stage 2 right now. I’ve had symptoms for at least 12 years during my first pregnancy (though I can now think of symptoms that were present in my late teens!), including visible asymmetry, skin changes, and swelling that fluctuated until it didn’t. I now have 4+ pitting edema in one foot and noticeable fibrosis that I can feel with my hands.
But here’s what I want to make super clear... just like with insulin resistance, metabolic dysfunction, and hormone imbalance, I believe we can catch this earlier, improve it, and even reverse some of the damage if we support the body properly.
Let's talk about tools for lymphatic support + lymphedema management. This list is not meant to overwhelm you. Or me! Haha. It’s a menu. A buffet. A list of options you can explore based on your body, your situation, and your resources.
With every tool, comes a little more hope.
Please remember: this is for informational purposes only. Always check with your healthcare provider, especially if you’re dealing with swelling, chronic illness, or taking medications. Also note: not every case of minor and temporary swelling is lymphedema! Most aren't, actually.
Things that can help (I don't do EVERYthing, everyday. My goodness, there aren't enough hours in the day. But it's my toolbox to pull from. Some I do daily, some almost daily, some more rarely). I've made an Amazon storefront with some of the tools here.
Opening up the 7 drainage points (start here)
Under chin and neck, over and under collarbone, armpits, belly, groin, behind the knees, bottom of the feet
Vibration plate (low setting)
Compression boots or sleeves
Red light therapy (10–20 min daily over fibrosis and drainage areas. I have an affiliation with this company and that link I shared gets your 43% off right now)
Castor oil packs (liver and swollen areas)
Rebounding (need to get another one. Don't have one currently)
Strength training (builds the muscle pump that helps move lymph)
Endurance cardio (like biking or swimming)
HIIT (1–2x/week, stimulates growth hormone + circulation)
Daily walking and other movement
Deep belly breathing and stretching
Grounding and sunshine
Dandelion root tea or bitter herbs (support liver and lymph)
Supplements like proteolytic enzymes if fibrosis is present, bromelain, diosmin, NAC, magnesium (cautiously ... can trigger detox symptoms aka Herxheimer reaction.)
Root cause investigation (was it inactivity, mold, fungal issues, inflammation, estrogen dominance, blood sugar...?)
Dry brushing
Cold exposure and sauna (or contrast therapy)
Nutrition strategies
Balance blood sugar
Reduce processed carbs, sugar, alcohol, sodium
Prioritize hydration with minerals
Eat enough ... but not too much
Sleep and nervous system support
Stress tolerance (not just stress management)
Legs up the wall
Compression socks, stockings or sleeves
Cupping, gua sha, and acupressure mat
Manual lymphatic drainage from a certified therapist (haven't had this done yet)
Whether you’re dealing with lymphedema, wondering if that low-key swelling might mean something, or you’re just here for better energy, hormone balance, fat loss, and a body that feels strong and steady, this all connects. The systems that impact lymph flow are the same ones that impact your metabolism, cravings, inflammation, and recovery.
You don’t have to wait until something gets “bad enough” to start giving your body the support it’s been asking for. And you definitely don’t have to figure it out alone.
Inside The Metabolic Edge, we take a full-body, full-context approach. That includes what’s trending and what’s being overlooked. It includes the subtle symptoms that most people ignore until they’re disruptive. It includes you ... as you are now, and as you want to feel in the future.
It's the most cost-effective way to work with me. ;-) Doors are open now. Join us!
With so much love and a fierce belief in your body,
Tara
P.S. This blog has been really growing lately, so if you're new here, welcome! I switch up the topics often, from fat loss and metabolism to women’s health, fitness, meal planning, recipe collections, skincare, favorite products / books / podcasts, video trainings, and more. I treat this like a weekly letter to my bestie who also happens to love wellness stuff and has GOALS. If there's something you’d love to see in a future issue, hit reply and let me know. If enough people want it, I’ll make it happen.