Fall is here, friends! There’s something about this time of year that makes life feel a little busier. School is back in session, calendars start filling up, holidays are right around the corner, and before we know it, we’re juggling appointments, family activities, work, and everything in between. Just thinking about it makes me pause and wonder. . . will my healthy habits fall by the wayside? 

If you’re wondering the same thing, you’re in the right place! Let’s talk about using the change in seasons to your advantage and making healthy habits a priority to manage lipedema this fall.

The Challenge of Changing Seasons

If you’re living with lipedema, like me, you already know that those busy seasons can sometimes make it harder to stay consistent with the habits that help you feel your best.

Maybe your morning walks get pushed aside. Meal planning starts to feel like one more thing on your to-do list. You find yourself grabbing whatever food is convenient. Or those conservative treatments that help you manage swelling suddenly become something you’ll “get to when you have time.”

The problem is that we rarely magically find more time later.

That’s why I like to think about fall as an opportunity to fall back into a rhythm with healthy habits, rather than trying to completely overhaul your life.

You don’t need to be perfect, or start another restrictive diet, and you certainly don’t need to wait until January to take care of yourself. We’ve all been there before!

Instead, let’s focus on a few simple habits that can help you support your body and your lipedema management throughout the busy months ahead.

1. Movement Matters

When life gets busy, movement is often one of the first things to go.

I get it. When you don’t have an hour to spend at the gym, it can be tempting to think, “What’s the point?”

But here’s the thing about that. . .  something is better than nothing.

You don’t need a long, intense workout every day to make movement part of your routine. In fact, breaking movement into smaller chunks can be a much more realistic approach during busy seasons.

Regular movement can support circulation, mobility, cardiovascular health, strength, and overall well-being. It can also be a wonderful way to manage stress and take a break during the day, which is another important piece of caring for yourself.

So instead of thinking, “I don’t have time to exercise today,” try asking yourself, “What movement can I fit into the time I do have?”

Here are a few ideas:

• Take a 10-minute walk around your neighborhood
• Spend 10 minutes on your vibration plate while using arm weights
• Do 15 minutes of light strength training
• Stretch for 10 minutes while listening to a calming playlist
• Try a quick yoga video on YouTube 
• Do a few bodyweight exercises such as squats, step-ups, lunges, or wall push-ups
• Turn on some music and dance around your kitchen
• Make taking a short walk after meals a new daily ritual

And don’t underestimate the power of stacking small pockets of movement throughout the day.

A 10-minute walk in the morning, another short movement break around lunchtime, and a third walk after dinner can add up to 30 minutes of movement without requiring you to carve out one big block of time.

Small habits count.

Especially when those small habits are things you can actually stick with.

2. Choose Your Fun Foods

Now let’s talk about one of my favorite parts of fall… The food!

I can’t be the only one swooning over all the delicious fall flavors. Baked apples, warm and cozy spices, and pumpkin everything are calling my name these days!

What about you? Are you a pumpkin person? Is apple pie more your thing? Maybe you look forward to hearty soups, casseroles, or all of those savory fall comfort foods.

Whatever your favorites are, I want you to try something different this year. Instead of thinking about all of the foods you shouldn’t eat, ask yourself this. . . 

“Which seasonal foods are actually worth it to me?”

There are SO many fun foods available this time of year. If we decide that we need to indulge in every pumpkin muffin, Halloween candy, Thanksgiving side dish, and holiday cookie simply because it’s available, we can quickly find ourselves eating in a way that doesn’t leave us feeling our best.

That doesn’t mean you need to avoid fun foods. Quite the opposite!

Let Go of All-or-Nothing Thinking This Fall

I’m a firm believer in enjoying special foods with the people you love. Food is part of celebrations, traditions, memories, and life! That emotional piece of the puzzle is vital for our happiness and mental well-being. 

But I’m also a believer in eating nourishing, wholesome foods most of the time and being intentional about the foods I choose to enjoy.

This is where we have to be careful about that sneaky all-or-nothing thinking. You know the voice I’m talking about. Maybe it sounds something like this. . . 

• “I’ll just start over Monday.”
• “What’s the point of getting my workout in after that pumpkin spice latte?!” 
• “I already ate 2 cookies, so I might as well eat whatever I want.”
• “The holidays are coming, so I’ll start fresh in January.”

I lived that way for years, and speaking from personal experience, it never worked for me.

True change began when I stopped thinking about healthy eating as something I did temporarily and started thinking about how I could craft a life that was actually worth living.

For me, that meant finding a balance between feeling my absolute best and enjoying life with the people I love.

That shift eventually played a huge role in helping me lose 180 pounds naturally and feel better than I ever did in my 20s. Today, I have maintained that loss, even after getting a lipedema diagnosis. The reason I have finally maintained is simple. I choose to hold both joy and health at the same time. It’s not an either/or type of situation for me anymore. 

So this fall, choose your fun foods intentionally.

If that pumpkin pie is something you absolutely love and want to enjoy with your family, enjoy it! If you’re not really a fan of the seasonal candy sitting in the break room, skip it.

You don’t have to say yes to every treat just because it’s there.

And remember, there are also plenty of ways to make your favorite fall foods more nourishing. You can experiment with recipes that incorporate more protein, fiber, vegetables, and whole-food ingredients while still giving you those cozy fall flavors you love. 

For example, I love putting baked apples or pears in my morning oatmeal and enjoying a cup of hot herbal tea with an autumn spice to it on the porch. These give me all the fall flavor and support my body in the process! 

If you’re looking for some ideas, be sure to grab my FREE Fall Recipe Pack filled with delicious options to try. 

Trust me, these recipes give all the autumn cozy vibes without the added sugar and chemicals!

3. Schedule Your Conservative Treatments

Last, but certainly not least, let’s talk about something that can be very easy to put on the back burner when life gets busy. That is your conservative therapy treatments.

The specific therapies that help you manage your lipedema will look different for everyone. Your care plan should always be individualized to your needs and guided by your healthcare team. But whatever your personal routine looks like, consistency matters.

And this is one area where I think actually putting it on the calendar can make a huge difference. During busy seasons, it can feel impossible to do it all. But you know what feels even more impossible? Trying to show up for your family, your work, and your life when you’re exhausted, uncomfortable, and completely running on empty.

That’s why I literally schedule these things on my calendar. 

Yes, really.

Pull out your planner and schedule time for the things that help you feel well. Treat those appointments and routines like the important commitments they are.

Some of the things on my personal list include:

• Prioritizing adequate sleep
• Staying hydrated, even when it’s cold out
• Making time for stress relief, such as journaling or meditation
• Using compression when appropriate for me
• Making time for regular movement
• Planning and preparing nourishing meals
• Lymphatic massage or other therapies recommended for me
• Relaxing with an Epsom salt bath
• Spending time with loved ones and my community
• Keeping up with health appointments
• Practicing self-advocacy and asking questions about my care

You may have a completely different list, and that’s okay.

The important thing is figuring out what supports you and then making those things part of your routine instead of waiting until you’re already feeling depleted.

Don’t Wait Until January to Start Again

Here’s the biggest takeaway I want you to remember this fall:

You don’t have to choose between taking care of yourself and enjoying your life.

Healthy habits don’t have to disappear just because your calendar gets fuller. And you don’t have to be perfect to make progress! Those things we view as “small” are truly what creates our long-term success. 

• Take the 10-minute walk.
• Choose the fall treat that’s actually worth it to you.
• Make the appointment.
• Prep a few nourishing meals.
• Put your compression garments where you’ll remember to use them.
• Go to bed a little earlier.
• Call a friend.
• Take a few minutes to breathe.

These little choices may not feel significant in the moment, but they can add up to a very different experience over time.

Most importantly, don’t fall into the trap of thinking that you need to wait for a new year, a new month, or a Monday to start taking care of yourself again.

You can start today.

Take Action with Me This Fall

Now, let’s create a little momentum together. Pull out your journal and write down three things:

1. How will I make movement a regular part of my fall?
2. Which fall foods are truly worth enjoying to me?
3. Which conservative treatments and self-care practices do I need to put back on my calendar?

Then choose one small step and get started. You are worth the effort, my friend.

You deserve to feel your best, even when life gets busy. And remember, taking care of yourself isn’t selfish. It’s one of the ways you make sure you have the energy and capacity to keep showing up for the life and people you love.

Here’s to a fall filled with more movement, more nourishment, more connection, and a whole lot less all-or-nothing thinking.

You’ve got this!