Living with lipoedema can be a constant challenge – not only due to the physical discomfort such as pain, swelling, or a heavy feeling in the legs, but also because of the uncertainty about what truly benefits the body. Many women affected by lipoedema feel left alone or as if they are constantly fighting against their own bodies. However, there are everyday habits that unintentionally make living with lipoedema even harder.

1. Sitting too long without movement

Sitting is often unavoidable, whether at work or in everyday life – and for many, it may feel relaxing. However, for people with lipoedema, sitting for hours, especially without movement, can be problematic. When you sit for a long time, particularly with crossed legs, lymphatic flow is significantly impaired. The consequences: swelling, an uncomfortable feeling of tightness, and increased pain.

You don’t need to start an intense workout routine to help your body. Even small movements throughout the day, like standing up and stretching after sitting for half an hour or taking a short walk, can work wonders. Your body needs regular movement to keep the lymphatic flow going. Elevating your legs after sitting for a long time or doing simple stretching exercises can also prevent swelling and give you a better sense of well-being.

It’s important to understand that with lipoedema, it’s not just about losing weight but about helping your body in the long term. A balanced diet, rich in nutrients and providing the energy your body needs, can help you feel better and make your daily life easier. It’s not about quick results, but about sustainable support for your well-being.

Currently, there are only a few scientific studies on nutrition for lipoedema, leading to many partly conflicting dietary recommendations. However, some important insights have emerged from medical research. High insulin levels can promote lipogenesis (the formation of fat deposits) and worsen oedema formation through insulin resistance. To avoid this, a diet that minimises blood sugar and insulin spikes should be followed. Since inflammation occurs in the adipose tissue in lipoedema, avoiding pro-inflammatory foods is particularly important. Antioxidant-rich foods are also beneficial as they support metabolism and have anti-inflammatory effects. Longer breaks between meals can help stabilise insulin levels and promote anti-inflammatory effects.

In summary, the best diet for lipoedema should stabilise blood sugar levels, prevent insulin spikes, and incorporate an anti-inflammatory approach.

The most common form of compression for lipoedema is tights, as bandages are cumbersome and usually unnecessary. Compression trousers or leggings are also suitable alternatives for treating lipoedema. Compression stockings are a proven method for alleviating lipoedema symptoms. Modern compression garments are now available in many different designs and are far more comfortable than they used to be. It’s worth taking the step to make compression a regular part of your daily routine. It may feel unfamiliar at first, but in the long run, you’ll notice how much it relieves your body.

5. What else helps with lipoedema? Drink plenty of water!

A common myth suggests that drinking less water is beneficial for lipoedema to avoid swelling. However, the opposite is true. If you don’t drink enough, your body retains the existing fluid, which can lead to even more swelling. Drinking enough water is essential to maintain lymphatic flow and flush waste products from the body.

If you find it difficult to drink enough water, try to make it a habit to always have a reusable water bottle within reach. Small reminders, like an app or placing water bottles in different locations, can help you keep track of your hydration. Your body will thank you.

Conclusion

Small changes, big impact: Living with lipoedema is often not easy, and it can be discouraging to feel like you are fighting against your own body. But there is hope: by avoiding these five common mistakes, you can actively improve your well-being. Whether through regular movement, the right clothing, or conscious hydration – small changes in your daily life can make a big difference.

Remember, it’s a process, and you don’t have to change everything at once. Every step counts, and with patience and mindfulness, you can learn to live in harmony with your body and support it in the best way possible. Your well-being should always come first, and you are not alone on this journey.