5 Sünden bei Lipödem

These mistakes should be avoided.

5 sins with lipedema.

Lipedema is a chronic condition that primarily affects women and leads to an irregular distribution of fat in the body. It is a condition in which fat tissue in the lower extremities, but also in the arms, can swell abnormally. Unfortunately, there are still many misunderstandings and mistakes that affected individuals can make when trying to cope with this condition. These "sins" can worsen the symptoms or hinder the healing process. In this article, we will look at the five biggest mistakes you should avoid with lipedema. But don't worry, it’s not just about what you shouldn't do. We also offer solutions to help you improve your well-being and alleviate the symptoms.

Worsening weight gain.

1. Incorrect nutrition.

Many people with lipedema struggle to control their weight. However, there is a significant difference between weight gain caused by lipedema and weight gain due to an unhealthy diet. Poor nutrition, especially a high intake of sugar, processed foods, and trans fats, can not only lead to weight gain but also worsen the symptoms of lipedema. Lipedema patients are often more prone to water retention and inflammation, which can be further exacerbated by an unhealthy diet.

A balanced, anti-inflammatory diet is therefore essential. This includes fresh, unprocessed foods such as fruits, vegetables, healthy fats (e.g., from nuts or avocados), and plant-based proteins. These foods not only support your overall well-being but also help alleviate the symptoms of lipedema.

Tip: Avoid sugar and highly processed foods, and focus on a balanced diet with low salt and healthy fats. This helps reduce inflammation in the body and balance fluid levels.

Less activity, more discomfort.

2. Lack of exercise.

Even though it can be tempting to do less when experiencing pain and swelling, physical activity is more important than ever for managing lipedema. A lack of movement can worsen symptoms. Exercise promotes blood circulation and helps transport excess fluid out of the tissues. Gentle activities like swimming, cycling, or yoga can be particularly helpful. These exercises relieve pressure on the joints and prevent further buildup of excess tissue. **Tip:** Try to spend 20–30 minutes daily on gentle movement. Swimming is especially recommended because the water supports the body and reduces pressure on the joints.

It doesn’t work without compression.

3. Lack of compression.

Compression therapy is an essential element in the treatment of lipedema. Compression stockings or sleeves help improve blood circulation and prevent excess fluid from accumulating in the tissues. Those who skip this therapy or fail to use it regularly risk worsening their symptoms.

A common mistake is wearing compression stockings only occasionally or choosing the wrong size. Proper compression is crucial for the therapy to be effective.

Tip: Make sure to wear the appropriate compression daily to reduce swelling and support lymphatic fluid flow in the tissue. Regularly replacing and properly caring for your compression products will significantly enhance the success of this therapy.

The underestimated problem.

4. Stress and emotional strain.

Stress is an often underestimated factor that can worsen symptoms in lipedema patients. The body responds to stress by releasing cortisol, a hormone that can increase inflammation in the body. Stress not only heightens the perception of pain but also disrupts hormonal balance, which can negatively affect lipedema.

Tip: Find relaxation methods that work for you. Meditation, breathing exercises, or regular breaks can help lower stress levels and alleviate symptoms. Even a daily walk in the fresh air often works wonders.

Self-help instead of professional advice.

5. Lack of treatment options.

There are numerous treatment options that can significantly ease life with lipedema. These include manual lymphatic drainage, specific massages, or even medical devices such as the Venen Engel EMS Venen Board, which is specially designed to treat swelling. However, many affected individuals only seek help when symptoms are already severe, instead of taking preventive measures early on.

Tip: Consult your doctor or therapist at an early stage and learn about supportive treatment methods. A customized therapy plan can help you effectively alleviate symptoms.

Conclusion:

How to Alleviate Your Lipedema Symptoms

The Venen Engel, an EMS Venen Board, is a great way to relieve leg congestion and improve blood circulation. It works with gentle impulses specifically tailored to the needs of people with lipedema, helping to reduce swelling and activate the muscles. Regular compression massage can also be very effective. It promotes the drainage of lymphatic fluid, reducing the feeling of heaviness and tension in the legs. By avoiding these small mistakes and choosing the right treatment methods, you can make everyday life with lipedema much easier. Remember: with the right measures, patience, and a positive mindset, you can make the most of your situation.

Setu Bandhasana

Shoulder Bridge

Lie on your back, place your feet close to your glutes, and lift your hips. This position relieves the lower back and promotes circulation in the abdomen and chest.

Inversions

Using gravity to your advantage

Inversions are ideal for directing fluid from the legs back to the upper body.

Viparita Karani

Waterfall

Lie on your back and extend your legs up against the wall. This position is especially helpful for reducing swelling in the legs.

Your new lifestyle

Yoga as Part of a Holistic Lifestyle

In addition to yoga practice, other factors also play a role in supporting the lymphatic system. A mindful diet, sufficient hydration, and regular physical activity can enhance the positive effects of yoga.

Nutrition and Yoga – A Perfect Combination An anti-inflammatory diet can help reduce water retention. Foods such as ginger, turmeric, citrus fruits, and leafy greens promote circulation and assist the body in eliminating toxins.

Practical Tips for Integrating Yoga into Everyday Life: It doesn’t always have to be a long yoga session. Just five minutes of deep abdominal breathing or a short inversion, such as the Waterfall pose, can help reduce swelling and relax the body.

Meditation and Mindfulness: Meditation and mindfulness exercises are also valuable additions to yoga practice. Stress and internal tension can worsen water retention and lymphatic congestion, so regular mindfulness practice helps promote mental calm and relaxation. A calming meditation can soothe the nervous system and indirectly improve lymphatic flow. Tips for Practice: - Steady Breathing: Focus on deep and even breathing during the exercises. - Mindfulness: To actively stimulate lymphatic flow during yoga postures, it’s important to perform movements slowly and consciously. Be mindful and listen to your body. If you feel pain, adjust the posture or switch to another one. - Consistency: Practice these exercises regularly to achieve the best results for lymphatic flow.

Conclusion

Why is Yoga Beneficial for Water Retention?

Yoga is a gentle yet effective support for the body and mind, stimulating lymphatic flow and relieving physical tension. With regular yoga practice, you can not only alleviate physical discomfort such as swelling and lymphatic congestion but also strengthen your body awareness and find mental relaxation. It’s important to practice mindfully and respect your limits. Every body is unique, and it takes patience and care to enhance your well-being over the long term.

Yoga helps with water retention by:

Improving lymphatic circulation: Targeted exercises promote the drainage of excess fluid from the tissues.
Stimulating blood circulation: Gentle movements support blood flow, helping to reduce swelling.
Increasing flexibility and strength: Yoga strengthens muscles and improves mobility, which can alleviate water retention discomfort.
Reducing stress: Yoga’s calming effects lower stress, which can worsen water retention.

Find the yoga style that suits you best:

Certain yoga styles are particularly effective for gently stimulating lymphatic circulation, relieving swelling, and reconnecting with your body.

Yin Yoga: Yin Yoga is a quiet and meditative style where the asanas (postures) are held passively for an extended period (around 2 to 5 minutes). This practice uses the gentle pressure of your own body weight to target deep connective tissue, fascia, and joints. By remaining static in the poses, tissue elasticity improves, adhesions are released, and fluid flow in the lymphatic vessels is stimulated. This can be especially soothing for lymphatic edema, as it reduces tissue tension and gently supports blood circulation.

Yin Yoga also creates space for relaxation and mindfulness, allowing both the body and mind to regenerate – a holistic approach that strengthens self-care and promotes overall well-being.

Hatha Yoga: Hatha Yoga is a calm yet strengthening practice that supports the lymphatic system through gentle, mindful movements and breathing techniques. By focusing on slow, controlled movements and breath awareness, Hatha Yoga gently promotes blood circulation and reduces stagnation often associated with water retention.

The asanas are performed at a slow pace and held for several breaths, creating a strong connection between body and mind and fostering physical and mental balance.

Vinyasa Yoga (modified): Vinyasa Yoga is typically a more dynamic style, but a modified, gentle version can also be helpful. Flowing movements and light sweating promote lymphatic circulation. A gentle Vinyasa class keeps you active and stimulates circulation without overburdening the tissues.

It’s important to avoid overly strenuous sequences that can cause overheating or hinder lymphatic drainage. Simple variations of asanas, with pauses and time for recovery, are often more effective than challenging or advanced positions.

Try it and feel the difference

Discover how positively yoga practice can impact your well-being and lymphatic flow. Just a few mindful minutes each day, connected to your breath and body, can make a difference: reducing swelling, releasing tension, and creating a sense of lightness and relief. Take the time to practice mindfully and give your body the support it deserves – for a healthy, relaxed, and vibrant daily life!

About the author: Barbara is our Brand Manager at Venen Engel and also a certified yoga teacher. In her Hatha-inspired classes, she guides participants on their journey to physical and mental balance and holistic well-being. With great mindfulness, she encourages her students to strengthen their body awareness and better connect with themselves.