Understanding Lymphoedema-related fatigue: how to increase energy levels
Living with lymphoedema is not an easy task. As a chronic condition it changes the lifestyle of patients. Putting aside swelling and pain, one of the symptoms that patients resent the most is lymphedema-related fatigue. In this blog, you will find how managing lymphedema and associated fatigue requires a multifaceted approach that includes lifestyle changes, exercise, nutrition, and stress management. Here’s how to boost your energy levels while addressing lymphoedema.
Understanding Lymphoedema- related Fatigue: Why do I feel exhausted?
Lymphoedema is caused by the accumulation of lymph fluid in tissues, leading to swelling, most seen in the arms and legs (but could happen in head or neck-depend on the affected area). This condition produces fatigue due to factors like:
- Physical strain. Swelling makes it hard to move, as a result, patients feel more exhausted when performing daily tasks.
- Chronic inflammation. It triggers inflammatory responses (the way your immune system responds), contributing to feelings of tiredness.
- Psychological factors. Worries, stress, anxiety plus the discomfort and limitations imposed by lymphedema can lead to depression, which is often linked with fatigue and low energy levels.
Lymphoedema-related Fatigue: Tips to Boost Energy Levels
1. Exercise: prepare your day to exercise anyway!
Engaging in light to moderate exercise can significantly alleviate symptoms of lymphedema and improve energy levels. The key factor here is that you do what you enjoy, so it can turn into daily activities. Some examples of exercises that can help are below or visit my blog (link) How exercise helps with lymphedema to see more examples and get more information.
- Exercises: Activities such as walking, swimming, or cycling (if legs are not compromised) are beneficial. These exercises help promote lymphatic drainage and improve circulation.
- Gentle Movements: Start with gentle movements like marching in place, Tai-Chi, stretching exercises, aiming for consistency rather than intensity.
2. Inhale-Exhale: Deep Breathing Techniques.
Deep breathing exercises enhance lymph flow, calm your nervous system and can help reduce feelings of fatigue.
How to Practice Deep Breathing?
To effectively incorporate deep diaphragmatic breathing into your daily routine:
- Sit comfortably or lie down (as you prefer).
- Relax your shoulders.
- Inhale slowly through your nose, allowing your abdomen to rise.
- Exhale gently through your nose, emptying your lungs- feeling your abdomen fall.
- Repeat this process for several cycles (about 5-10 times).
This kind of deep breathing exercise before, during (if needed) and after physical activity can further enhance their effectiveness in managing lymphedema and boosting energy levels.
3. Manual Lymph Drainage massage (MLD)
This specialised massage technique stimulates the lymphatic system (lymph flow), promotes detoxification, reduces swelling, pain and discomfort while boosting your energy levels and improving your general well-being.
4.Nutrition
Changing your eating habits can support overall well-being and boost your energy levels. Right food to feel good!
- Stay hydrated. Drinking plenty of water helps the lymphatic system function effectively (WATER, not sugary drinks!).
- Feel as you eat. Focus on whole foods rich in nutrients, proteins, healthy fats, antioxidants, etc. Focus on food with anti-inflammatory properties that may benefit lymphedema symptoms.
- Avoid: processed foods, sugars and unhealthy fats. Ketogenic Diet: Some studies suggest that a ketogenic diet may help manage lymphedema symptoms by reducing inflammation and promoting fat use as an energy source.
5. Stress Management
Stress exacerbates fatigue, so you can introduce to your daily routine activities that you like and help you reduce stress and anxiety levels. For example:
- Relaxation Techniques
- Yoga
- Meditation
- Tai-chi
- Massage
- Group activities (support groups)
In short
Adding these strategies to your daily life can potentially improve your energy levels while managing the condition effectively. Regular consultation with your healthcare providers and lymphedema specialist is essential for personalised treatment plans tailored to your needs.
We hope this information is useful for you. If you need advice or have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. We are always happy to help. If you like this blog, please share!
References:
https://pubmed.ncbi.nlm.nih.gov/39772698/
https://www.cancerresearchuk.org/about-cancer/coping/physically/lymphoedema-and-cancer/symptoms
