Swollen and painful legs. Accumulation of body fat in the legs. Potentially fluid retention in the legs.
These are some signs and symptoms of a connective tissue disorder called lipoedema.
This article was inspired and informed by a fantastic chat that our CEO Kate Freeman had with Nutritionist Tara Leong on The Daily Dollop podcast! Check out episodes 320 – 325.
What is lipoedema?
Lipoedema is a subcutaneous adipose (fat tissue) disorder. It is characterised by a disproportionate amount of fat tissue in the arms and legs due to abnormally multiplying adipose tissue cells (fat cells). A defining feature of lipoedema is that the body is often disproportionate. It is primarily found in the legs and hips, buttocks, and sometimes the arms. There is generally no lipoedema tissue in other areas of the body. As such, it is not the same as “obesity” or general weight gain.
The disease affects mainly women and usually begins during puberty, pregnancy or menopause. It is unclear what causes lipoedema, but it’s thought to have a genetic component and is linked to hormone changes in the body. It’s surprisingly prevalent (with how unfamiliar most people are with the name) and affects around 10% of Australian women.
“So when you think of the women in your workplace or your friend’s circle, that’s 1 in 10 of them having the condition.” Tara Leong
Another defining feature of lipoedema is pain and swelling in the affected areas. Some people can also experience easy bruising. These additional symptoms also distinguish it from “obesity”.
Lipoedema tissue is very inflamed. The tissue is characterised by these hard fat nodules that are different to normal fat in the body. Also, the tissue surrounding those fat nodules becomes fibrotic, and stiff. And when those tissues become stiff and hard, it then makes it quite difficult for fluid to return from the lower extremities back up to the heart and the lymphatics to keep on circulating. So often, people can have a pooling of fluid in the legs or the arms, and that may also be an indication of another condition that can occur with lipoedema called lymphedema.
Diagnosis and treatment of lipoedema
Lipoedema requires a medical diagnosis from a GP and it’s important to find a doctor that has experience with the condition.
Many GPs are still unaware of the disease, and often confuse it with another condition with a similar name: lymphedema. Or they just confuse it with “obesity”, prescribe weight loss and send you on your way.
Lipoedema is distinct from both lymphedema and “obesity”, however, it is possible for you to have these conditions at the same time. So go along to your doctor armed with more information. And always seek a second or third opinion if you’re wanting to confirm a diagnosis.
Management of lipoedema – symptoms
Lipoedemea is a painful and often debilitating condition with no cure. However, there are some things that can help manage your discomfort:
- water-based exercises: these can feel very good when legs are feeling sore and swollen
- rebounding-based exercises: jumping on a small trampoline can help move fluid in the legs if you have fluid problems
- compression stockings or garments – compression may actually help slow the progression of the disease
- lymphatic massage – make sure that you book with someone who is appropriately trained and experienced with this style of massage
- vibration machine – may help with breaking down the fibrous tissue and help with returning the fluid back to the heart
Management of lipoedema – diet and exercise
As lipoedema is not “obesity”, but frequently confused with it, many sufferers are simply advised to lose weight through diet and exercise. However, lipoedema makes fat loss extremely difficult, as it’s a different type of fat. It does not respond to diet and exercise in the same way.
Unfortunately, there are lots of diets and extreme nutrition advice pushed online with promises of making everything better. It is common for diets such as keto, carnivore and low carb to be recommended for lipoedema, but the evidence doesn’t support these options as being superior in providing effective relief long-term.
Individuals with lipoedema need to be careful of the risks associated with following restrictive and extreme diets. They may claim to help with body fat, but they may increase your risk of poor health in other areas.
It’s also important to remember your mental health! Does trying to follow a restrictive or extreme diet impair your social interactions or your psychological health?
Also, if you have a history of an eating disorder, disordered eating or have been on and off diets all your life, are these restrictive diets going to make the relationship with your health (and your body) worse? Also, many GPs and health professionals throw out flippant statements of “just eat less” or “cut out carbs” with no idea of what your current eating pattern actually looks like. Your health practitioner should always have a thorough understanding of you current eating habits before providing you with nutrition advice.
Good nutrition advice should be made in the context of the individual and include their whole self – physical and mental.
Building a high quality diet
Improving your diet quality may help manage your lipoedema. Your goal with your diet and lifestyle should be to make sustainable and realistic changes that do the following:
- increase your intake of anti-inflammatory foods: fruits, vegetables, nuts, seeds, and seafood, etc.
- increase your overall diet quality by getting in a wide range of whole foods that fuel your body adequately and meet your vitamin and mineral needs
- if you want to explore a low carb diet, please do this under the guidance of a trained nutrition professional. Also understand that “low carb” doesn’t mean “no carb” and it’s often the balance of carbohydrates across the day from your diet as a whole that’s important, rather than simply “cutting out carbs”
- if you have a history of disordered eating or an eating disorder, it’s even more important that any dietary strategy you opt for takes into account your psychological and your physical health both in the short and long term
Nourish your body
Do you feel stuck as to where to start when it comes to improving your diet?
Ayla Health’s Nourish Your Body pathway in our mobile app is specifically designed to help you build a nourishing diet with long-term habits. Focus on building strong knowledge and finding the food choices that work for you! Through focussing on one habit at a time, and learning the power of choice, you can revolutionise your diet and eat well long-term.
