Behaviors

Manual lymphatic drainage can be useful, especially in lymphedema, and may be self-administered with proper instruction. Use very light pressure rather than deep tissue massage, avoid massaging lymph nodes directly, and follow a gentle sequence such as starting near the clavicles with light rubbing/shearing, then tapping and padding, while encouraging drainage from the cisterna chyli and using an out-to-in progression for the legs and arms.

If lymph nodes are swollen and you may be at the threshold of getting sick, get extra rest.

If lymph nodes are swollen and you may be getting sick, increase hydration.

If swollen lymph nodes suggest you may be getting sick, avoid exercising too hard on those days.

After heavy lower-body tissue use, walk around a lot to keep lymphatic flow going; if available, also elevate the legs.

Elevate the legs to help clear lower-limb swelling and support lymphatic flow; also mentioned for stage-two lymphedema and after heavy use.

Take photos of yourself after a great night's sleep and after a poor night's sleep, ideally in the same location and lighting, to observe glymphatic-related appearance changes.

For morning eye puffiness, gentle pressure under the eyes may help move lymph out of the area.

Use very specific pressure-based lymphatic massage for the face, neck, under jaw, and around eyes to improve puffiness and appearance; proper order, location, and pressure matter. Mentioned alongside facial fascial massage as part of the same overall practice.

Use long-wavelength light exposure to skin to reduce inflammation and support lymphatic health; can come from sun or devices. Specific timing mentioned is low solar angle sunlight on the skin near sunrise, late afternoon, or evening/sunset when UV index is not too high.

Do not jump straight from regular eating to a full day without food; build fasting capacity in stages rather than going cold turkey.

Be an active participant in your healthcare rather than passive: learn to explore medical and health information online more effectively, stay on top of issues, and ask a lot of questions rather than relying solely on a local doctor.

If diagnosed with a serious disease, connect with the disease organization or advocacy group for that condition because they may know about treatments being used elsewhere and are often well connected with physicians worldwide.

Identify who the leading or world's expert is for your disease and travel to see them if possible, since they may have insights on unconventional or lesser-known options.

After being told the recommended first-line treatment, keep asking whether there is potentially something else, including options used elsewhere.

If future data prove strong enough, women going in for breast cancer surgery should talk to their surgeon beforehand to make sure lidocaine is used in the pre-surgical way discussed.

Seek licensed clinicians who can provide prolonged exposure therapy, cognitive processing therapy, and/or cognitive behavioral therapy if seeking relief from fear or traumatic events.

Emerging therapeutic approach for trauma/PTSD; uses ketamine in psychotherapy to allow recounting trauma from a different emotional perspective, diminishing intensity of the old trauma while enabling relearning of a new narrative. Huberman notes many clinics now offer it and says it may be especially beneficial when trauma/fear is coupled with depressive symptoms.

Use the lightning-thunder delay as a rough safety rule; if after seeing lightning you can only count to about five seconds before hearing thunder, go inside.

When nervous before or during speaking, use movement as an outlet for autonomic arousal, such as pacing or discreetly bouncing your knee behind the podium.

Train for a big communication event like a sporting event: get a good night's sleep rather than cramming, eat well, sleep well, exercise, and stay on your normal routine.

Do not suddenly stop caffeine or add extra caffeine before a presentation; extra caffeine after poor sleep can increase agitation during the presentation.

When staying in a hotel, unplug the alarm clock and use your phone instead on airplane mode, cover bright lights, put a towel by the door crack, and ask for a room away from the elevator to reduce sleep disruption.

If you wake in the night, keep your eyes closed if possible, then move them slowly side to side, up and down, roll them counterclockwise and clockwise, then cross them slightly toward the bridge of the nose and exhale to help facilitate falling or falling back asleep.

Rocking back and forth can help babies and adults fall asleep by making them forget body position.

People should warm up before speaking just as they would before athletics or music.

Cooling the body can help manage perspiration and blushing caused by anxiety before speaking; holding something cold in the palms is one method because the palms help thermoregulate the body.

Use challenging backward counting to force focus and become present-oriented before speaking.

Screen girls and young women early for endometriosis, especially when they have severe menstrual pain, missed school, fertility concerns, or other suggestive symptoms.

Screen all girls and young women for PCOS rather than assuming youth protects fertility.