Self-Care Week: Theme Mind & Body (17th–23rd November)

This year's logo represents Self-Care Week 2025. The theme is Mind and Body.

The Self Care Forum is a national charity with a big heart, dedicated to promoting self-care for everyone, whether you're living with an illness or not. So, what is self-care? It involves everyone, individuals, families, and healthcare organisations, cooperating to safeguard health and prevent disease and confidently and compassionately manage long-term conditions and disabilities.

The Self Care Forum offers fact sheets for common health problems, such as coughs, back pain, and even incontinence. You can access the comprehensive list on their website for free. Their fact sheets are peer-and-layperson-reviewed. Importantly, the Self-Care Forum is PIF Tick accredited, which means their information is:

• Evidence-based

• Up-to-date

• Easy to use and understand.

Read more about PIF TICK accreditation

Self-Care Week is a fantastic opportunity to highlight various aspects of self-care, especially for individuals living with lymphoedema. This year, I will dedicate each day to specific self-care practices that not only support physical well-being but also nurture emotional health for those of us who live with lymphoedema.

I’m once again delighted to join forces with my dear friend Mary Fickling, Company Director of PhysioPod® UK Ltd. Together, we continue our shared commitment to empowering individuals through practical support, education and advocacy. As proud Self-Care Champions with the Self Care Forum, Mary and I are passionate about amplifying the message that self-care isn’t a luxury; it’s our lifeline.

Mary and Gaynor proud to be Self-Care Champions

Over the past few weeks, Mary Fickling has been incredibly busy behind the scenes, designing and producing a series of engaging videos that spotlight everyday ailments, all inspired by the Self Care Forum’s fact sheets.

PhysioPod and Self-Care week

As you’d expect, my role is to shine a light on how self-care can be woven into the daily management of lymphoedema. It’s a message close to my heart, and one I’m proud to champion alongside Mary as we continue to advocate for practical, empowering approaches to long-term conditions, health and wellbeing. So please follow both of us on our respective social media channels as we celebrate this year's Self-Care Week.

With a focus on compassion, empowerment, and education, let’s explore ways to manage lymphoedema effectively.

Day 1: Understanding Lymphoedema

Understanding lymphoedema is the first step toward effective self-care. Lymphoedema occurs when the lymphatic system becomes compromised, leading to swelling in the limbs or body. It's essential to learn about the condition, its causes, symptoms, and how it affects daily life.

• Educate Yourself: Read reliable resources or, wherever possible, attend conferences or workshops. Knowledge empowers you to make informed choices about your health.

• Connect with Others: Join support groups like the L-W-O Community. Sharing experiences can help you feel understood and supported.

• Trusted Organisations: When the L-W-O Community doesn’t have all the answers, we’ll guide you to trusted organisations who do.

Logos of trusted UK Organisations: Both Gaynor Leech of L-W-O Community and The Lymphoedema Support Network are PIF TICK accredited.

Day 2: Effective Skin Care Practices

Skin care is crucial for individuals living with lymphoedema. Healthy skin helps prevent infections and minimises swelling. Here are some practical tips:

• Gentle Cleansing: Opt for non-irritating cleansers. Avoid hot water and harsh soaps, as these can strip the skin of its natural oils.

• Dry your skin thoroughly: Pay attention to drying between fingers, toes, and skin folds.

• Sensitive skin: If your skin is normal, rub dry, if you have fragile skin, thinning skin or damaged skin, carefully pat dry. Be careful not to damage your skin further.  

• Moisturise Daily: Use medical-grade moisturisers formulated for sensitive skin; some may be available on prescription in the UK. Apply after bathing to help seal in moisture.

• Regular Skin Checks: Perform regular checks for any cuts, rashes, or changes in skin texture. Early intervention is key to preventing complications.

The importance of keeping skin moisturised and hydrated.

Day 3: Get Moving

Staying active is vital for managing lymphoedema. Gentle movements can enhance lymphatic flow and improve overall well-being.

• Low-Impact Exercises: Try gentle activities like swimming, walking, or cycling; they’re kinder to your limbs and help boost circulation and lymph flow

• Regular Stretching: Incorporate stretching into your daily routine. Yoga is especially beneficial, as it combines movement with mindfulness.

• Use Resistance Bands: Strength training with resistance bands can help build muscle without overexerting your lymphatic system.

In 2015, L-W-O made a conscious decision to stop using the word “exercise”, a choice that’s often been challenging, as it goes against the norm. Why? Many of our members with leg or foot lymphoedema find mobility difficult, and being told that “exercise” will improve their condition can feel overwhelming, even distressing. The word itself often triggered negative emotional responses, leading to frustration, stress, and a sense of failure. We found that avoiding the term helped create a more supportive and compassionate space for movement and self-care.

Whenever L-W-O Community can, our websites and social media use the hashtag #getmoving. It does not conjure up the horror of doing a marathon or attending one of those superhuman aerobics classes but instead allows you to start off with small movements that can be increased step by step every day. We can all do this.

Diagram showing how to #GetMoving with low impact movements that includes step-ups, cycling, walking, swimming and yoga.

Day 4: Compression Garment Care

Medically, prescribed compression garments play a vital role in managing lymphoedema. Proper care extends their lifespan and efficacy.

• Washing and Drying: Follow the manufacturer’s guidelines for washing. We used to be told that handwashing was best; however, thankfully, most compression garments can be machine washed on a gentle cycle between 30 and 40 degrees.

• Wear Them Regularly: Wear your compression garments as advised by your healthcare provider, regular use can help reduce swelling effectively

• Check for Fit: Wear your prescribed compression garments regularly. If they feel uncomfortable or too loose, speak to your healthcare provider; they may need to be adjusted or replaced to stay effective. Compression garments help manage swelling and relieve pain by applying pressure to the tissues. This pressure supports fluid drainage and prevents fluid from building up in the affected area

Diagram of Compression Garments

Day 5: Nutrition for Wellness

Nutrition is an essential aspect of self-care. A balanced diet supports the immune system and can help manage swelling.

• Hydrate: Drink plenty of fluids, especially water. Staying hydrated aids in lymphatic function.

• Anti-inflammatory Foods: Include foods rich in omega-3 fatty acids, such as fish, walnuts, and flaxseeds. These support overall health and may reduce inflammation.

• Limit Salt Intake: Excess salt can cause water retention. Prioritise fresh fruit, vegetables, and whole foods to help reduce sodium in your diet.

  
  

Additionally, consider keeping a food diary to identify any foods that might trigger swelling. Stay mindful of your nutrition journey.

Day 6: Emotional Well-Being

Living with lymphoedema can take an emotional toll. Prioritising emotional wellness is essential for holistic self-care.

• Practice Mindfulness: Engage in mindfulness activities such as meditation or deep breathing exercises. This can help reduce stress and enhance emotional resilience.

• Prioritise Sleep: A good night's sleep is more than just a luxury; it is essential for overall health and well-being. While we all live busy, sometimes hectic lives, neglecting rest can have serious consequences for both body and mind.

• Connect with Support Groups: Sharing your journey with others who understand what it is like to live with lymphoedema can help alleviate feelings of isolation. Come and join our friendly support group.

• Seek Professional Help: Regularly speaking to a therapist can help in coping with the mental aspects of living with a long-term condition.

Day 7: Celebrating Progress

The final day of Self-Care Week is about reflection and celebration. Recognising your progress is a powerful way to stay motivated and keep moving forward.

• Set Achievable Goals: Reflect on the goals you set at the beginning of the week. Celebrate the small victories and milestones achieved.

• Create a Self-Care Journal: Document your journey of self-care, noting what practices felt beneficial and what areas may need improvement.

• Share Your Story: Share your experiences on social media or support forums; your insights could encourage others and help us build a supportive community.

Taking Action Beyond Self-Care Week

Self-care doesn't end with a week of activities. Integrating these self-care practices into your daily life will significantly improve your overall well-being. Remember, we are here for you in this journey. Resources like the L-W-O Community can provide ongoing support and guidance.

Consider joining our friendly support group: https://www.facebook.com/groups/LWOSupportGroup Embrace these self-care practices not just during this week but as part of your daily routine. Each small effort contributes to a healthier and happier life. As we celebrate Self-Care Week, remember the significance of compassion, empowerment, and education. Take this opportunity to treat yourself with kindness and to move forward in your journey with strength and resilience.

From Mary and Gaynor, a gentle call

Follow our journey, one and all.

As we honour self-care, this week and beyond,

With wisdom, warmth, and a healing bond.

We share not just facts, but heart and grace,

Advocacy rooted in every place.

Community voices, rising strong,

In rhythm with wellness, where all belong.

Join us on social media’s stream,

Where care is action, and hope’s not a dream.

Before you go: L-W-O Community receives no official funding; it is powered by passion and the strength of our members. If you’ve found value in what we do, please consider supporting us with a yearly subscription. You will gain access to our private members group, along with exclusive content and events created for our subscribers. Your support helps us keep this community thriving. Subscribe here…

Disclaimer:

This blog is intended for informational purposes only and does not replace professional medical advice, diagnosis, or treatment. The L-W-O Community encourages you to consult your healthcare provider before making any changes to your health or care routine.

This Week’s Reflection: The Gentle Art of Self-Lymphatic Drainage

Over the years, I’ve learnt that caring for the lymphatic system isn’t just a clinical routine; it’s a deeply personal practice. This week, I want to share something close to my heart: the gentle art of self-lymphatic drainage. I’ll guide you through the basics of simple lymphatic drainage, more commonly known these days as self-lymphatic drainage. Whether you’re newly diagnosed or have been living with lymphoedema for some time, these techniques offer more than physical relief; they’re a way to reconnect with your body, to listen, and to respond with kindness.

In this week’s blog, I’ll walk you through simple, accessible steps that can be woven into your daily routine. From soft movements to mindful pauses, it’s about creating space for healing and empowerment. And remember, this part of your daily routine isn’t about perfection; it’s about finding what feels right for you. When managing lymphoedema, self-care is a daily necessity. Those of us who live with lymphoedema can take care of themselves in many ways. Self or simple lymphatic drainage (SLD) is one of the everyday routines to help manage lymphoedema.

Let’s explore together.

What is Self Lymphatic Drainage (SLD)?

Self Lymphatic Drainage (SLD) is a gentle, rhythmic massage technique that encourages the movement of lymph fluid away from areas of congestion or swelling. By moving the fluid towards parts of the lymphatic system where it can drain more effectively, SLD supports the body’s natural detoxification process.

The lymphatic system plays a vital role in clearing waste, toxins, and excess fluid. When it’s not functioning properly, as is often the case with lymphoedema, fluid can build up, leading to swelling, discomfort, and reduced mobility. Regular self-lymphatic drainage can help stimulate lymph flow, ease symptoms, and support overall lymphatic health

“Sounds complicated? It doesn’t have to be. Let me walk you through it.”

My lymphatic system, on the right side of my upper body, is compromised, causing regular swelling.  Through hand movements, keeping my hand in contact with my skin, I move my hand from the right side across my chest to the left side, gently stretching the skin as I go; then, I release my hand, and the skin returns in place. 

I do these movements on dry skin and don’t use creams, lotions, or oils. Some of the members of the L-W-O Community support group suggest that they use talc. This daily massage should not cause any bruising or redness. I include this massage in my daily morning routine, though at times I may need to do it more frequently throughout the day, depending on my level of swelling.

"It’s important to ask your lymphoedema nurse or therapist to show you how to perform self-lymphatic drainage correctly."

Do not perform SLD if you feel unwell or have an infection. Please contact your lymphoedema clinic if you are unsure. 

When I first heard about simple lymphatic drainage, I felt curious but also a little overwhelmed. Thankfully, I had a knowledgeable lymphoedema nurse who gently guided me through the first steps. With her support, I was able to begin incorporating the technique into my daily routine. I came to realise quite quickly that self-lymphatic drainage was an essential part of my daily routine. As I practised different strokes, I discovered what worked best for me, gradually refining my approach until the massage felt effective.

Why is Self-Lymphatic Drainage Important?

I remember the first time I tried this technique on myself because I was struggling with swelling after surgery. The swelling reduced, and there was a noticeable lightness in the affected limb. It’s not a cure-all, but it’s a powerful tool in managing symptoms and improving quality of life.

Here’s why it’s so important:

• Supports natural drainage: Helps move lymph fluid away from swollen areas.

• Reduces discomfort: Eases pain and heaviness.

• Promotes healing: Encourages the body’s detoxification process.

• Non-invasive: A gentle, safe approach that complements other treatments.

  
  

The above video explains that SLD is a gentle massage you can do for yourself at home.

How to Prepare for Self Lymphatic Drainage at Home

In an ideal world, it’s essential to create the right environment and understand the basics. Preparation can make your sessions more effective and comfortable. Think of it as your time for self-care and giving yourself some self-love.

1. Choose a quiet, warm space: your muscles and skin respond better when relaxed and warm.

2. Hydrate well: drinking water before and after helps flush out toxins.

3. Wear comfortable clothing: loose clothes allow easy access to the areas you’ll be working on.

4. Wash your hands: clean hands ensure hygiene and prevent irritation.

5. Use light pressure: the lymphatic system lies just beneath the skin, so firm pressure isn’t necessary.

   
   

I like to set a calm mood with soft music and dim lighting. It helps me focus and makes the experience more soothing. You might find that a regular routine, even just 10-15 minutes a day, can bring noticeable benefits. I did begin this section by saying, “In an ideal world,” and for me, that’s manageable because I am officially retired and therefore don't go out to work. But I know many of you lead busy lives, juggling jobs, family commitments, and countless responsibilities. That’s why I gently encourage you to make a commitment to yourself: try to weave self-lymphatic drainage into your daily routine. Even a few minutes can make a meaningful difference to your wellbeing

Step-by-Step Guide to Self Lymphatic Drainage Techniques

Let’s keep it simple and practical. Follow this easy routine; just remember to move gently, slowly, and with a steady rhythm.

Step 1: Start at the Neck

The lymphatic system drains into the venous system near the neck, so it’s important to clear this area first.

• Use your fingertips to gently stroke the skin at the base of your neck.

• Move in small circles or sweeping motions towards the collarbone.

• Repeat for 1-2 minutes.

• Do some deep breathing.

  
  

Step 2: Work on the Armpits

The armpits are major lymph node clusters.

• With light pressure, massage in circular motions.

• Move from the centre of the armpit outwards.

• Spend about 2 minutes here.

• A soft, squidgy ball can be really helpful in this area. Gently place the ball in your armpit, then either make slow, circular movements or softly squeeze it between your arm and chest to stimulate the area. This technique can also be used in the groin area or behind the knees.

  
  

Step 3: Focus on the Affected Limb

If you’re working on an arm or leg, always start closest to the body and move outward.

• Use flat hands or fingertips.

• Stroke gently towards the heart.

• Repeat each stroke 5-7 times before moving to the next area.

  
  

Step 4: Use Pumping Motions

For areas with swelling, gentle pumping can encourage fluid movement.

• Place your hand flat on the skin.

• Apply light pressure, and release slowly.

• Repeat 10 times per area.

  
  

Step 5: Finish with Deep Breathing

Deep breathing helps stimulate lymph flow.

• Take slow, deep breaths.

• Inhale through your nose, hold for a few seconds, then exhale through your mouth.

• Repeat 5 times.

  
  

This routine can be adapted depending on your needs.

Here’s a visual diagram showing someone performing self-lymphatic drainage, using a massage ball in the armpit area. It illustrates the gentle, circular motion and positioning to encourage lymph flow

Tips for Making Self Lymphatic Therapy Part of Your Routine

Consistency really does make all the difference. Over time, I’ve found a few simple tricks that help me stay on track and get the most out of what I like to call my personal therapy. These small, steady steps have turned routine into ritual and made self-care feel more like self-kindness.

• Set a schedule: Pick a time that works best for you, like morning or evening.

• Keep a journal: Note how you feel before and after each session.

• Combine with other self-care: Stay well hydrated; drinking plenty of fluids is essential. Gentle movement, regular skin care, and most importantly, wearing your compression garments all play a vital role in supporting lymphatic health.

• Listen to your body: If anything feels uncomfortable, take a step back or try a different approach. The goal is to find what works best for you

• Seek professional advice: If you’re unsure, a trained lymphoedema therapist can guide you.

  
  

I found that finishing my sessions with a cup of herbal tea made the experience feel like a mini retreat. It’s about creating moments of care and reconnection with myself.

Empowering Yourself Through Knowledge and Support

Learning self-lymphatic drainage is empowering. It puts some control back in your hands and helps you understand your body better. But remember, reach out, as there are communities and professionals that can support you.

The L-W-O Community website has fantastic resources. It’s patient-led, which means it’s built by Gaynor, who truly understands the challenges and victories of living with lymphoedema. She offers advice, shares stories, and advocates for better care and resources.

By learning these techniques and building connections with others, you’re making meaningful strides toward managing your condition with both confidence and compassion.

I hope this guide inspires you to explore self or simple lymphatic drainage and discover the benefits it can bring. Remember, every gentle stroke is a step towards feeling lighter, less heavy, and more comfortable.

Before you go: L-W-O Community receives no official funding; it is powered by passion and the strength of our members. If you’ve found value in what we do, please consider supporting us with a yearly subscription. You will gain access to our private members group, along with exclusive content and events created for our subscribers. Your support helps us keep this community thriving. Subscribe here…

Disclaimer:

This blog is intended for informational purposes only and does not replace professional medical advice, diagnosis, or treatment. The L-W-O Community encourages you to consult your healthcare provider before making any changes to your health or care routine.

Living with Lymphoedema: The Power of Support Networks

Hello and welcome to this week’s blog. Today, I’m reflecting on the power of support networks, the lifelines that can make all the difference when living with lymphoedema. Whether you live with this condition yourself or you are supporting a loved one who is, these networks offer not just practical help, but understanding, connection, and hope. I know from experience how challenging it can be for both those living with lymphoedema and the family members or caregivers who want to help but may not always know how.

Living with a condition like lymphoedema can feel isolating at times. When I was first diagnosed, I had so many questions swirling in my mind. What exactly is it? Why have I never heard of this before? How do I manage it day-to-day? Over time, I discovered that the strength of a community can make all the difference. Today, I want to share with you what I’ve learned about lymphoedema awareness, the power of support networks, and practical ways to live well with this condition.

Why Lymphoedema Awareness Matters

Awareness is more than just knowing a name or a definition. It’s about understanding the challenges, the emotional toll, and the practical needs of those affected. When people talk openly about lymphoedema, it helps break down stigma and misinformation. It also encourages early diagnosis and better care.

I remember feeling overwhelmed when I first noticed swelling in my breast and chest wall, the redness, and worst of all the heaviness. Thankfully, I was referred to a lymphoedema clinic as a matter of urgency. I realise that I was lucky to get an almost instant referral and not everyone is as lucky as I was. That’s why raising awareness is so important. It means more people get the right information, support, and treatment sooner. It means families and carers can offer better support. And it means healthcare professionals can provide care that truly meets the needs of those living with the condition.

If you’re reading this and wondering how to help, start by simply listening and learning. Share reliable information. Encourage those around you to seek help early. And if you’re living with lymphoedema yourself, know that your experience matters. Your voice can inspire others.

Do you live with lymphoedema? Do you need support? Come and join our friendly support group.

How Community Support Transforms Lives

One of the most powerful lessons I’ve learned living with lymphoedema is by reaching out we are powered by connection. The L-W-O Community in the UK is a shining example of how patient-led support can change lives. It’s a place where people share stories, tips, and encouragement. They also advocate for better self-care resources, especially where official services might fall short.

Being part of our online community means you gain access to practical advice that you won’t always find in a clinic. For example, members often discuss the best compression garments, skin care routines, and gentle exercises that help reduce swelling. They also share emotional support, which is just as important.

If you’re a carer or family member, joining a support network can help you understand what your loved one is going through. It can also give you tools to provide better care without feeling overwhelmed.

Here are some ways community support can help:

• Education: Learn about managing symptoms and preventing complications.

• Empowerment: Gain confidence in self-care and decision-making.

• Connection: Find others who understand your journey.

• Advocacy: Join efforts to improve healthcare services and resources.

  
  

Can Lymphoedema Go Away?

This is a question I asked myself many times. The honest answer is that lymphoedema is a lifelong, long-term condition. It doesn’t disappear overnight. However, with the right care and management, its symptoms can be controlled effectively.

Early diagnosis and treatment are key. When caught early, swelling can be reduced, and the risk of complications like infections can be lowered. Treatment often includes:

1. Compression therapy: Wearing specially designed garments to help move fluid.

2. Skin care: Keeping the skin clean and moisturised to prevent infections.

3. Exercise: Tailored movements to improve circulation.

4. Manual lymphatic drainage: A gentle massage technique to encourage lymph flow.

5. Self-lymphatic drainage: Ask your therapist to teach you simple drainage techniques that you can do as part of your daily routine.

While lymphoedema will not go away, many people live full, active lives by managing their condition well. The goal is to reduce swelling, prevent flare-ups, and maintain comfort.

If you’re unsure about your symptoms or treatment options, don’t hesitate to reach out to healthcare professionals or support groups like the L-W-O Community. They can guide you through the best steps for your situation.

Please remember if L-W-O doesn't have the answer, we will have an organisation we can signpost you to.

Six common symptoms of lymphoedema.

Practical Tips for Everyday Management

Living with lymphoedema means adapting your daily routine to protect your health and wellbeing. Here are some practical tips that have helped me and many others:

• Wear compression garments consistently: They might feel tight at first, but they’re essential for controlling swelling.

• Protect your skin: Avoid cuts, insect bites, and burns. Use moisturisers regularly.

• Stay active: Gentle exercises like walking, swimming, or yoga can improve lymph flow.

• Elevate the affected limb: When resting, keep your arm or leg raised to help fluid drain.

• Maintain a healthy weight: Excess weight can worsen symptoms.

• Avoid tight clothing or jewellery: These can restrict lymph flow.

• Stay hydrated: Drinking plenty of water supports overall health.

• Monitor for infections: If you notice redness, warmth, or increased swelling, seek medical advice promptly.

  
  

Remember, managing lymphoedema is a journey. It’s okay to have good days and bad days. Celebrate small victories and be kind to yourself.

The Role of Healthcare Professionals and Advocates

Healthcare professionals play a crucial role in supporting people with lymphoedema. However, sometimes services can be limited or inconsistent. That’s where patient advocates and community groups step in to fill the gaps.

If you’re a healthcare professional, listening to your patients’ experiences and concerns then please encourage them to join support networks and provide clear, practical advice. Simple things like demonstrating how to put on compression garments or explaining how good skin care can make a significant difference.

Advocates work tirelessly to raise awareness and push for better resources. They help ensure that lymphoedema is recognised as a serious condition that deserves attention and funding.

Together, healthcare providers, advocates, and communities create a stronger support system. This collaboration leads to better outcomes and improved quality of life for everyone affected.

Finding Strength in Shared Stories

One of the most comforting things I’ve found is hearing others’ stories. Each person’s journey with lymphoedema is unique, but the shared experiences create a sense of belonging. Whether it’s a story about overcoming a tough day or discovering a new treatment, these narratives inspire hope.

If you’re living with lymphoedema, consider sharing your story. It might feel daunting at first, but your experience could be exactly what someone else needs to hear. And if you’re supporting someone with the condition, listening with an open heart can be a powerful gift. There is strength in every story.

Living with lymphoedema is a challenge, but it’s one that can be met with knowledge, support, and compassion. By raising awareness, sharing practical advice, and building strong communities, we can all help improve lives. If you want to learn more or connect with others, visit the L-W-O Community Support Group – a place where understanding and empowerment come together.

If you're feeling unsure about joining an online support group like L-W-O Community, please know that as an accredited health content creator, I'm here to offer reassurance, trustworthy information, and a welcoming space where your voice matters. Which also means that the information I produce is:

• Evidence based

• Up to date

• Easy to use and understand
  

Before you go: L-W-O Community receives no official funding; it is powered by passion and the strength of our members. If you’ve found value in what we do, please consider supporting us with a yearly subscription. You will gain access to our private members group, along with exclusive content and events created for our subscribers. Your support helps us keep this community thriving. Subscribe here…

Disclaimer:

This blog is intended for informational purposes only and does not replace professional medical advice, diagnosis, or treatment. The L-W-O Community encourages you to consult your healthcare provider before making any changes to your health or care routine.