Nutrition & Exercise for Lipoedema Management

Lipoedema is a chronic condition that significantly impacts individuals' quality of life, causing pain, swelling, and restricted mobility. Effective management of Lipoedema is crucial for improving daily function and overall well-being. This article delves into various approaches to managing Lipoedema, including lifestyle modifications and advanced treatment options.

Nutrition is an essential part of the treatment and is key to how and when your body experiences oedema (swelling). Some foods are known to worsen inflammation, for example sugary or processed foods. An anti-inflammatory diet favours foods rich in antioxidants and is based on fresh fruits and vegetables.

Types of anti-inflammatory diet

The Mediterranean diet, with its focus on plant-based foods and healthful oils, can reduce the effects of inflammation on the cardiovascular system.

Embracing an anti-inflammatory diet is a cornerstone in the journey of managing Lipoedema and fostering holistic well-being. This dietary approach revolves around whole, unprocessed foods—think vibrant fruits, leafy greens, lean proteins, and nourishing fats. Packed with antioxidants and essential nutrients, these foods work synergistically to combat inflammation within the body.

Omega-3 fatty acids, abundantly found in fatty fish like salmon, as well as in plant-based sources like flaxseeds and walnuts, play a pivotal role in reducing inflammation and promoting cellular health.

Equally important is steering clear of processed and refined foods, notorious culprits in exacerbating inflammation. By minimizing intake of sugary snacks, refined grains, and processed meats, individuals can mitigate inflammation levels and alleviate discomfort associated with Lipoedema.

Staying hydrated is another vital aspect of an anti-inflammatory lifestyle. Adequate hydration supports lymphatic function, facilitating the removal of toxins and reducing swelling in Lipoedema-affected areas.

Beyond its physical benefits, embracing an anti-inflammatory diet can have profound implications for mental well-being. Making positive dietary changes empowers individuals to take control of their health and instils a sense of hope and resilience in the face of chronic illness. It's not just about what one eats—it's about embracing a lifestyle that nourishes both body and soul.

Check out our Lipoedema eBook to learn more about nutrition tips and complete your food checklist today!

Workout Tips

Daily movement and exercise are good for everyone, it keeps your joints moving and studies have shown it improves your mental health.

01 Aerobic Exercise

When it comes to Lipoedema, aerobic exercises such as swimming, walking, and cycling are recommended because they increase lymphatic drainage and improve blood flow through the affected limbs. High-impact exercising (i.e. jogging, step-aerobics) or contact sports are better avoided as they may aggravate joint pain and lead to bruising.

02 Swimming

Exercising in water is especially beneficial. It supports painful joints, and deep-water pressure on the legs helps improve lymphatic and venous function. Walking in chest high water (in a safe place) is especially good because it provides graduated, painless compression to the legs. Swimming strokes can help improve muscle tone and encourage deep breathing. The breaststroke is one of the better strokes because it applies a deep stretch to a limb and is not too strenuous.

03 Lymphatic Yoga

Diaphragmatic breathing is an important part of yoga, it moves the lymph fluid from the legs and arms toward the heart. Lymphatic Yoga can be an effective Lipoedema management tool.

INVERSION POSTURES: By inverting the body, you will help reverse the effects of gravity. Some examples of these poses include the plow pose (Halasana), the shoulder stand (Sarvangasana), and the headstand (Sirsasana).

To learn more about nutrition and exercise tips for Lipedema, please have a look at our Lipoedema E-Book and follow us on Instagram @lipoelastic to become a part of our online community.

References and Further Reading

Lipedema E-Book: Lipedema E-Book

Exercise Tips for Managing Lipedema: https://racketnow.com/en-gb/pages/inspiration/exercise-tips-for-managing-lipedema#:~:text=Engaging%20in%20low-impact%20cardiovascular,Swimming%20or%20water%20aerobics

Food and Lipedema: https://www.talklipoedema.org/living-well-with-lipoedema/food-and-lipoedema/#:~:text=Eat%20wholegrain%20versions%20of%20starchy,that%20are%20now%20widely%20available.