Sturdy Woman

This month, I am celebrating five years since my diagnosis with lipedema, lymphedema, and venous insufficiency. You heard me right, I said celebrating.

Like many of you, I thought my life was over when I first learned about lipedema, but knowledge is power. Just knowing the word “lipedema” helped me start understanding my body and how to take care of it. And here I am, healthier, happier, and full of more energy than ever before.

In this post, I’m sharing the top five conservative treatments that have helped me on my lipedema journey. Conservative treatments are non-surgical interventions patients practice to manage their symptoms.

Can you guess my number one?

Shopping through Amazon links in this post helps support Sturdy Woman. As an Amazon Affiliate, I earn a small commission on your purchase. However, that never influences what I recommend.

#5 Managing Stress and Sleep for Lipedema

Get your stress and sleep in order! While I’ve placed this as number five, it serves as the foundation of your entire self-care routine. Everything you do becomes more effective when you manage your stress. Make sure you get at least eight hours of sleep each night.

A few years ago, I learned this the hard way. When I took a stressful job with late hours, my usual routine became less effective, and my symptoms flared up. To gain insight into sleep, check out Why We Sleep by Matthew Walker. To understand how stress affects our bodies, read When the Body Says No: The Cost of Hidden Stress by Gabor Maté.

Check out my videos on sleep and lipedema and stress and lipedema for more information.

#4 Whole Body Vibration for Lipedema

Vibration plates are popular in lipedema circles because they are effective! Patients report improved circulation, reduced swelling, decreased heaviness in their legs, and increased energy. You can use a vibration plate sitting, standing, or laying down. The amazing part is that you only need to do it for 10-15 minutes daily.

Yes, you’ll need to invest $100-200 in a vibration plate. However, LifePro offers a lifetime guarantee. This means you can be assured it’s a one-time cost and you can get a replace if you have any problems. That said, my LifePro Waver vibration plate has been going strong for more than four years. I have no relationship with them other than being a happy customer. I want you to know that I have turned down many requests to promote vibration plates. This includes one from a company that offered me a $2,000 vibration plate in exchange for a post. Obviously, I said no!

It’s so challenging for lipedema patients to find reliable information. I want you to know that I never recommend anything to you that I don’t use myself.

Check out my full post on vibration and lipedema.

#3 Compression Garments for Lipedema

I love compression garments! They were the first conservative treatment I discovered, and once I got them on, they felt like magic. I instantly felt lighter. I felt more grounded on my feet. Within a few hours, I saw bones in my feet for the first time in years. Yes, I ran around the house asking everyone to look at them. I had no idea I was swollen!

But let’s be real: finding compression garments is hard, and no single choice works for everyone. Focus on progress, not perfection. Wearing a lighter garment consistently will help you more than having “the perfect” one sitting in a drawer. Check out my compression playlist, which includes all my tips and reviews. And for those wondering, this is the compression I wear.

Check out my full post on compression for lipedema here.

#2 Movement and Exercise for Lipedema

I’m a former group fitness instructor, and I’ve done it at both my heaviest and lightest weights. Fitness and movement are for every body and offer incredible benefits, even if you don’t lose a pound. No, I’m not talking about Biggest Loser-style exercise where you punish yourself and your body. Walking, swimming, biking, rebounding, and various other low-impact exercises are fantastic for lipedema.

Moving your legs helps stimulate lymph flow and manage lower body swelling. It also supports your ability to get up from the floor, pick up your kids, climb stairs, and carry your groceries. To illustrate how all this is connected, exercise releases feel-good chemicals in your body. These chemicals help reduce stress. They improve sleep and lift your mood. (Remember where we started in #5?!)

Right now, my favorite way to work out is with the Peloton app. You don’t need to buy a bike or a treadmill. I use it for strength training with free weights in my living room and for guided walks and jogs outside. Having a coach tell me what to do and other users encouraging me helps keep me accountable. Click here to access my guest pass and get a free two-month trial of the Peloton app. And if you already use Peloton, let’s connect! My leaderboard name is TheSturdyWoman.

Read more about exercises for lipedema here.

And the number one thing that has helped me on my lipedema journey is…

#1 Keto and Fasting for Lipedema

I started keto, initially believing it would be impossible for me to lose weight, but hoping to at least feel better. My expectations have been wildly exceeded! Over about two years, I lost nearly half my body weight. My energy surged to unprecedented levels. My brain fog completely cleared. Keto helped reduce my inflammation, which in turn decreased swelling and pain. It felt like magic!

About a year into strict keto, I added intermittent fasting. This practice deepened my ketosis and elevated my health to a new level. Jason Fung’s Fasting Method Network is an excellent resource for information on fasting. Be sure to also check out my keto for lipedema playlist and fasting for lipedema playlist.

Those are my top five conservative treatments for lipedema, but there are many more. Check out my full conservative treatments for lipedema playlist to learn about everything I’ve tried over the years.

Are your favorite conservative treatments the same or different? How has discovering you have lipedema changed your life? Let me know below in the comments! Do you enjoy reading comments and connecting with other Sturdy patients? Check out the YouTube channel. The discussion there gets a little more lively than it does here.