National Self-Care Week
17th - 23rd November 2025

L-W-O Community and PhysioPod UK Ltd. are proud to be involved with the Self-Care Forum. Gaynor and Mary are both Self-Care Champions.

This is L-W-O Community's seventh year of actively supporting Self-Care Week. The theme for 2025 is Mind and Body.

Day1: 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.

For other organisations that may be able to help, check out our Signposting page:

Signposting

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.

The Self Care Forum is a national charity with a big heart, whose goal is to encourage self-care for everyone whether you have an illness or not. How do we define self-care? It is about you and me, our families, and healthcare organisations taking the time to promote, maintain, and prevent sickness, as well as learning to cope with long-term ailments and disabilities.

All this is done through our health care provider in the UK which is the NHS. The Self Care Forum provide fact sheets for everyday ailments from back pain, to coughs even urinary incontinence the list is extensive, and they are available to you free of charge on their website. Their fact sheets are peer and layperson reviewed plus evidenced based.

Prior to publication, Mary and I have both peer reviewed some of the fact sheets for the Self Care Forum.

Currently, the Self Care Forum has ten fact sheets translated into Urdu.

Congratulations to The Self-Care Forum, who recently were awarded the PIF TICK. The PIF TICK is the UK-wide quality mark for health information. It helps you find evidence-based health information you can trust.

Social Self Care and Wellbeing

For further details on selfcare while living with lymphoedema read more ...

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