Living with lymphedema brings unique challenges. However, adopting healthy lifestyle habits can make a meaningful difference in managing symptoms and improving your daily quality of life. Whether you're newly diagnosed or have been managing lymphedema for years, integrating practical habits into your daily routine can help reduce swelling, prevent flare-ups, and support overall wellness.
At Wear Ease, we’re dedicated to supporting individuals living with lymphedema and the professionals who care for them. In this post, we’ll explore four essential lifestyle habits that can make managing lymphedema easier: weight management, healthy eating, regular movement, and consistent use of compression garments.
1. Weight Management: Lighten the Load on Your Lymphatic System
Maintaining a healthy weight is one of the most impactful things you can do to manage lymphedema. Excess weight places additional strain on the lymphatic system, making it harder for lymph fluid to circulate and increasing the risk of swelling and inflammation.
Research has shown that for individuals with lymphedema, even moderate weight loss can lead to measurable improvements in limb volume, mobility, and symptom control. And for those at risk of developing lymphedema (especially after surgery or cancer treatment), healthy weight management can also serve as a preventative measure.
Tips for weight management:
- Combine a healthy diet with regular physical activity (more on that below).
- Work with a registered dietitian or certified lymphedema therapist who understands your unique needs.
- Set realistic, sustainable goals—slow and steady progress is key.
- Track your progress and celebrate non-scale victories like improved energy or reduced swelling.
Why it matters for lymphedema:
Maintaining a healthy weight reduces the load on the lymphatic system, making it easier for lymph fluid to circulate and drain properly. It also improves your body’s ability to fight infection and reduces the risk of complications like cellulitis.
2. Nourish Your Body with Healthy Foods
A well-balanced, anti-inflammatory diet is one of the most powerful tools for managing lymphedema. While there’s no “one-size-fits-all” meal plan, certain foods can help reduce inflammation, support the immune system, and encourage lymphatic flow.
Focus on:
- Fruits and vegetables rich in antioxidants, such as berries, leafy greens, citrus fruits, and cruciferous veggies like broccoli and cauliflower.
- Lean proteins like fish, chicken, legumes, and tofu to support tissue repair and maintain muscle mass.
- Healthy fats including avocados, nuts, seeds, and olive oil, which help reduce inflammation and keep your energy levels steady.
- Whole grains like brown rice, oats, and quinoa for sustained energy and fiber.
- Plenty of water promotes the body’s filtration and elimination functions, as well as supporting overall lymphatic system heath.
Limit or avoid:
- Excess sodium, which can lead to fluid retention and worsen swelling.
- Processed foods high in sugar and unhealthy fats, which can contribute to systemic inflammation.
- Alcohol, which may dehydrate the body and hinder lymphatic flow.
Why it matters for lymphedema:
A nutrient-rich diet supports a healthy immune system and may help reduce the frequency and severity of flare-ups. By minimizing inflammation and avoiding both dehydration and water retention triggers, healthy eating becomes a foundational part of long-term lymphedema care.
3. Move Your Body Every Day
Gentle, consistent movement is essential for managing lymphedema. Physical activity stimulates lymphatic flow, helps reduce swelling, strengthens muscles, and improves joint flexibility. Best of all, regular exercise can boost your mood, energy, and overall confidence.
Effective forms of exercise for lymphedema:
- Walking is a great low-impact option that promotes circulation.
- Swimming or water aerobics provide resistance without putting strain on joints.
- Yoga and stretching can improve flexibility and support lymphatic drainage.
- Resistance training using light weights or resistance bands helps maintain muscle tone, especially important if you’ve had surgery or radiation.
Before starting a new exercise routine, it’s always best to consult with your healthcare provider or lymphedema therapist. They can guide you toward safe, effective options tailored to your condition.
Why it matters for lymphedema:
The lymphatic system doesn’t have a central pump like the heart. It relies on muscle movement to circulate lymph fluid. That’s why consistent, low-impact regular exercise is a cornerstone of lymphedema self-care.
4. Wear Your Compression Garments Consistently
Compression garments are one of the most effective tools for controlling lymphedema symptoms on a daily basis. They apply gentle pressure to the affected area, helping to prevent fluid buildup, reduce swelling, and support lymph flow.
At Wear Ease, we offer a wide range of stylish, comfortable compression options for both day and night wear. Our designs are created with the needs of real people in mind: strong supportive fabrics, easy donning, and therapeutic support.
Tips for making compression part of your routine:
- Wear your compression garments as prescribed—usually during waking hours, and sometimes overnight as well.
- Replace your garments regularly to ensure effective compression.
- Make sure your garments fit properly. Too tight or too loose can reduce effectiveness and cause discomfort. For more detail on fitting garments, see our previous blog post Finding The Perfect Fit for Comfort: A Guide To Fitting Compression Garments for Lymphedema.
- Incorporate your garment into your morning and evening routines so it becomes second nature.
Why it matters for lymphedema:
Consistent use of compression helps prevent lymph fluid from accumulating and supports overall circulation. Combined with movement and other healthy habits, it can significantly reduce the severity of symptoms and keep flare-ups at bay.
Build a Lifestyle That Supports Healing
Living with lymphedema requires effort and intention, but it doesn’t mean you have to live in discomfort. By nourishing your body, staying active, managing your weight, and wearing your compression garments regularly, you can take better control of your symptoms and live an active, fulfilling life.
At Wear Ease, we’re here to support your journey—whether you’re managing lymphedema yourself or guiding someone through their recovery. Explore our line of compression garments designed with both comfort and function in mind, and let us help you feel your best every day.
Resources
https://pamhealth.com/resources/can-dieting-improve-lymphedema-symptoms/
https://pmc.ncbi.nlm.nih.gov/articles/PMC3873728/
https://www.breastcancer.org/treatment-side-effects/lymphedema/reducing-risk/exercise
https://www.healthline.com/health/obesity/lymphedema-obesity