Manual lymphatic drainage: your ally against fluid retention 

Do your legs feel swollen at the end of the day? Do you notice your hands or ankles swell for no apparent reason? These are common symptoms of fluid retention, a problem that affects many people and can cause discomfort such as heaviness, bloating, and a feeling of stiffness in the body. Discover how manual lymphatic drainage can help you: your ally against fluid retention. 

He manual lymphatic drainage (MLD) It is one of the best natural techniques to combat this problem, as it stimulates lymphatic circulation and helps the body eliminate excess fluids efficiently. But, before understanding how it works, let's look at what is fluid retention and why it occurs.

What is fluid retention and why does it occur?

Fluid retention, or edema, occurs when the body doesn't properly eliminate excess water and waste products. This fluid accumulates in the tissues, causing inflammation in areas such as the legs, ankles, hands, and even the face.

Some of the main causes of fluid retention are:

Circulatory problems: If the blood does not flow properly.

Hormonal changes: Pregnancy, menstruation and menopause can affect the fluid balance in the body.

Sedentary lifestyleLack of movement prevents muscles from helping to pump lymph and blood, promoting fluid accumulation.

High sodium dietExcessive salt consumption causes the body to retain water to compensate for the imbalance.

Postoperative and medical treatments:After certain surgeries, especially cosmetic or vascular ones, the body tends to retain fluids as part of the recovery process.

While in some cases fluid retention may be related to more serious illnesses, in most people it is a temporary problem that can be relieved with good habits and techniques such as manual lymphatic drainage.

What is manual lymphatic drainage?

He manual lymphatic drainage (MLD) It is a therapeutic massage technique designed to stimulate the lymphatic system and facilitate the elimination of fluids and toxins retained in the body. It is performed with gentle, slow, and repetitive movements directed toward the lymph nodes to help lymph flow properly.

Unlike other types of massage, DLM does not seek to relax muscles or apply deep pressure, but rather to activate the lymphatic system in a subtle and effective way. It is a highly recommended technique in cases of fluid retention, edema, circulatory and postoperative problems.

Differences between manual lymphatic drainage and other types of massage

Manual lymphatic drainage, your ally against fluid retention, is distinguished from other massages because it focuses not on the muscles, but on the lymphatic system. Unlike a decontracting or relaxing massage, which seeks to relieve tension and improve blood circulation, manual lymphatic drainage is performed with very gentle, slow, and repetitive movements to stimulate the natural drainage of retained fluids in the body.

While in a relaxing or sports massage Deep pressure and kneading maneuvers are applied to release muscle knots, in the DLM pressure is minimal and superficial, since the lymphatic system is located just beneath the skin. Therefore, you don't feel pain or intense manipulation, but rather a light, rhythmic sensation that helps reduce inflammation.

Another key difference is the treatment objectiveA traditional massage improves blood circulation, relaxes muscles, and reduces stress, but it does not have a significant impact on fluid elimination. In contrast, manual lymphatic drainage is ideal for Combat fluid retention, treat post-surgical edema, improve cellulite, and relieve heavy legs..

In short, if you're looking to relieve muscle tension or contractures, a traditional massage is the way to go. But if you need to reduce swelling, improve lymphatic circulation, and eliminate toxins, Manual lymphatic drainage is your best option.

Recommended frequency and complementary care

To get the maximum benefits from manual lymphatic drainage (MLD), it is important to know how many sessions are needed, as well as adopting healthy habits that enhance its effects. DLM is an effective technique on its own, but when combined with good hydration, a balanced diet, and physical activity, the results are even better.

How many sessions are needed to see results?

The recommended number of sessions varies depending on the reason for treatment and each individual's response. In general:

• For occasional swelling and tired legs:

• 1 to 2 sessions per week for a month. 
• Then, maintenance sessions every 15 days or monthly according to the need. 
• For moderate fluid retention or mild postoperative:

• 2 to 3 sessions per week in the first 2-3 weeks. 
• After, 1 session per week until completing 10 sessions or according to evolution. 
• For lymphedema or chronic venous insufficiency:

• Regular sessions (2 or more per week) according to medical indication. 
• Maintenance of 1 weekly or biweekly session depending on the case. 

Important: The effects can be noticed from the first session, with a feeling of lightness and reduction in swelling, but the most visible results usually appear after several sessions.

Importance of hydration and a balanced diet

The DLM helps mobilize fluids and toxins, but for the body to eliminate them properly, it is essential to stay hydrated and eat a balanced diet.

• Hydration:

• Drink at least 2 liters of water a day helps eliminate toxins and prevent fluid retention. 
• Avoid sugary drinks, alcohol, and excess caffeine, as they can dehydrate the body. 
• Balanced diet:

• Reduce sodium intake (salt, sausages, processed foods) to avoid fluid accumulation. 
• Incorporate foods rich in potassium (bananas, spinach, avocado), which help balance fluids in the body. 
• Increase intake of diuretic fruits and vegetables (cucumber, watermelon, pineapple, celery), which promote the elimination of liquids. 

Advice: After a lymphatic drainage session, drink a glass of water to help your body eliminate the released waste. Manual lymphatic drainage is your ally against fluid retention, but it needs your help.

Exercise and other healthy habits to enhance the effects

DLM is even more effective when complemented with habits that promote lymphatic and venous circulation.

• Physical exercise:

• Carry out moderate physical activity such as walking, swimming or yoga, helps stimulate lymphatic flow and prevent fluid retention. 
• Avoid a sedentary lifestyle and try to move every hour if you spend a lot of time sitting. 
• Raise your legs:
• If you suffer from leg swelling, raise them for a few minutes a day helps improve venous return. 
• Contrast baths:
• Alternating cold and hot water on your legs activates circulation and complements the effects of DLM. 
• Comfortable clothing:
• Avoid very tight clothing that hinders lymphatic and venous circulation. 
• Avoid stress:
• Chronic stress can affect circulation and cause fluid retention, so it's a good idea to include relaxing activities in your routine. 

To notice optimal results with manual lymphatic drainage, it is important to follow an adequate frequency of sessions and complement the treatment with good hydration, balanced diet and healthy habits.

Incorporating DLM into your routine can make a big difference in how you feel and how your body looks.