Self-Care Week: Theme Mind & Body (17th–23rd November)
- L-W-O Community
- 4 days ago
- 7 min read
Updated: 3 days ago
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.
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.
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.
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.
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.
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.
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
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.
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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.
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