Utilità

Cellulite: come combatterla dopo la gravidanza

 

Liberarsi della cellulite nel post parto

Rimedi anticellulite per neo mamme

Con l’arrivo della bella stagione, e l’imminente prova costume, non si può non parlare di queste due acerrime nemiche delle donne: cellulite e ritenzione idrica.

Sono gli argomenti di questo e del prossimo post qui sul blog di Mamma Sportiva.

Innanzitutto, una rassicurazione: sono problematiche che colpiscono milioni di donne, quindi non sei sola, e chi dice il contrario, mente! 🙂

Se hai partorito da poco, potresti essere ancora più soggetta ad avere questi problemi. Ma non temere, con questi consigli mirati per le mamme (soprattutto le neo-mamme!) avrai l’aiuto che cerchi.

Spesso, sbagliando, cellulite e ritenzione vengono o confuse o viste come la stessa cosa. Non è così. Anche se hanno cause e conseguenze simili, sono due condizioni molto diverse, con specifiche precise. Per questo è molto importante saperle riconoscere, così da poterle combattere nel migliore dei modi, a tavola e con lo sport, in base al tuo stile di vita ed al periodo della gravidanza e del puerperio in cui ti trovi.

In parole poverissime, la ritenzione è un problema d’acqua, la cellulite un problema di grasso. In questo post parliamo di cellulite.

Cos’è la cellulite?

La cellulite è una malattia (pannicolopatia) che affligge moltissime donne. Circa l’80% di noi femminucce ce l’ha. Spesso si associa la cellulite ad un disturbo che interessa il grasso corporeo, ma non è esatto. Tutte noi, dalle più snelle alle più cicciottelle, possediamo uno strato di tessuto detto pannicolo adiposo che è posto sotto la cute ed è una riserva di grasso pronta all’uso; questo strato, come gli altri, ha un proprio micro-circolo, che si occupa di ossigenazione e trasporto di nutrimento e sostanze di rifiuto e dello smaltimento dei grassi.

Quando queste cellule adipose si rompono e i grassi (trigliceridi) che le costituiscono vanno a depositarsi nelle zone vicine (extracellulari) bloccando il micro-circolo. Capisci da dove nasce la cellulite? Da questa situazione stagnante e che crea anche infiammazione a livello dei vasi sanguigni e del tessuto adiposo, con la sua tipica manifestazione di pelle a “buccia d’arancia”.

La cellulite colpisce con più frequenza la zona dei fianchi, cosce, glutei, addome e, nei casi più gravi, anche la zona degli arti superiori.

Quali sono le cause della cellulite?

Anche in questo caso le cause sono molteplici e spesso agiscono contemporaneamente.

Il semplice fatto di essere donne ci condanna ad avere la cellulite. Colpa degli estrogeni e della biologia: siamo fatte per dare la vita e per allattare. La cellulite, infatti, ci colpisce nelle zone dove il nostro corpo fa riserva di grasso per la gravidanza e l’allattamento.

Ricordi? Lo scrivevo anche nell’articolo sul grasso in gravidanza. Lo puoi leggere qui.

Esiste poi una predisposizione genetica: ci sono donne più portate ad averla, altre meno.

Passiamo ora alle cause secondarie (la maggior parte di esse possono essere modificate):

  • Problemi vascolari
  • Indossare spesso capi di abbigliamento troppo stretti (specialmente quando fa caldo)
  • Stress
  • Cattive abitudine: fumo, alcol, droghe
  • ALIMENTAZIONE
  • Sedentarietà e posture scorrette (esempio: gambe costantemente accavallate)
  • POCO O NIENTE SPORT
  • Frequenti variazioni di peso, senza la guida di una dieta equilibrata
  • Scarpe troppo strette o tacchi indossati con troppa frequenza
  • Fattori ormonali particolari: GRAVIDANZA e CICLO MESTRUALE
  • Patologie epatiche (problemi al fegato)

Ora che sappiamo cos’è la cellulite e perché si forma….

Ti chiederai: come cavolo faccio a sconfiggerla o, ancora meglio, a prevenirla?

Scopriamolo insieme.

Come si combatte la cellulite?

Essendo la cellulite uno dei problemi più diffusi tra le donne a livello mondiale, ovviamente il mercato è saturo di prodotti, creme, infusi e cose di ogni genere che promettono di farla sparire magicamente…Tutti questi rimedi possono essere di aiuto (poco aiuto), ma non sono quello su cui devi fare conto.

Gli alleati principali, come sempre, sono: ALIMENTAZIONE, ALLENAMENTO, RIPOSO.

E proprio in questo ordine.

Cibi che aiutano a combattere la cellulite

Per quanto riguarda i consigli alimentari, niente di nuovo: bisogna evitare i cibi ricchi di grassi animali, come i latticini, e i grassi nocivi come i fritti. Ti sconsiglio, comunque, di fare delle DIETE FAI DA TE, specie se allatti. Se stai allattando, infatti, hai bisogno di molta energia. Rivolgiti sempre ad uno specialista. I soldi per la salute sono sempre i miglior spesi.

Quello che devi fare è BERE tantissimo, ancora di più rispetto alle altre donne, perché con l’allattamento perdi ancora più liquidi! A tavola, invece, devi cercare di mantenere una dieta ricca di potassio e povera di sodio, esattamente come tutte le donne che hanno questi problemi; devi, quindi, limitare l’uso del sale come condimento ed evitare alcuni cibi (come salumi e formaggi), per lasciare sempre più spazio a frutta, verdura, cereali e legumi.

Un consiglio prezioso è quello di mangiare frutta e verdura, specialmente quella a foglia verde (tra questa gli asparagi sono quelli più indicati perché estremamente diuretici, aiutano ad eliminare le tossine). Anche alcune spezie, come peperoncino (con moderazione, se allatti) e cayenne, sono consigliate perché aiutano la circolazione sanguigna a lavorare al massimo. Ricorda che molto spesso la cellulite e la ritenzione idrica sono collegate, quindi dovrai agire su due piani e con costanza per ottenere ottimi risultati perché, come abbiamo detto, sono problemi diversi, con cause diverse, che richiedono soluzioni diverse.

A proposito di ritenzione idrica? Hai letto i consigli dell’estetista sulla ritenzione idrica in gravidanza? Se non l’hai fatto, fallo qui!

I migliori allenamenti contro la cellulite dopo la gravidanza

Sul discorso dell’allenamento mirato per sconfiggere la cellulite si può dire che c’è in corso un vero e proprio dibattito; la confusione si crea spesso quando persone poco informate e poco preparate dal punto di vista sportivo scrivono consigli campati in aria.

Cercherò di fare chiarezza.

L’attività fisica è sempre consigliata e fa davvero bene ma, nel caso della cellulite, non tutti gli sport fanno raggiungere il risultato. In particolare, dopo la gravidanza e il parto dobbiamo fare ancora più attenzione.

Il post parto si sa, è un momento della vita molto delicato, sia dal punto di vista emotivo/psicologico che dal punto di vista fisico. Probabilmente avrai ancora qualche chilo da smaltire dalla gravidanza appena vissuta, e questo fatto, abbinato alla fame vorace da allattamento e agli ormoni del post-parto, potrebbero renderti più soggetta a sviluppare la ritenzione idrica e la cellulite. Non scoraggiarti, però, perché puoi migliorare la tua condizione con dei semplici accorgimenti che, nel tempo, ti porteranno ad ottenere degli ottimi risultati.

I consigli sono: fai quello che ti senti e non esagerare; appena senti dei dolori di qualsiasi tipo fermati e ricordati che hai partorito da poco e che ci vuole tempo (specialmente se hai subito un taglio cesareo). Dipende molto anche dal tuo grado di allenamento prima della gravidanza. Ma, per tutte, la ripresa deve essere a step.

La cosa più importante da ricordare sono i 3 NIENTE: niente corse, niente salti e niente crunch nei primi 4 mesi dopo il parto. Questo perché avrebbero degli impatti molto negativi sul normale rientro in sede di utero e addominali.

Per capire cosa possiamo fare, è bene capire cosa è ESSENZIALE NON FARE.

A maggior ragione per le neomamme, gli sport consigliati sono senza impatto, e senza compressione. Da evitare anche la bicicletta se parliamo di lunghi spostamenti. Evitare di fare sforzi nell’allenamento a corpo libero, impattano sugli addominali e, peggio ancora, sul pavimento pelvico.

Quindi, cosa fare?

Dal workout alle camminate più o meno veloci, tutto va ripreso a step. Nei primi 40 giorni, ad esempio, vanno benissimo gli esercizi di respirazione: sono perfetti per aiutarci a sostenere la frenesia della nuova vita da mamma ma non solo. Contribuiscono alla normale riabilitazione del perineo e degli addominali. Le mamme che fanno corretti esercizi di respirazione da subito dopo il parto, riacquistano la pancia piatta, il tono addominale e la corretta forza pelvica in meno tempo.

Un addome che sta meglio, fa stare meglio tutto il corpo. Il metabolismo dei grassi, infatti, dipende da ciò che succede nei nostri intestini e, quindi, anche il problema della cellulite va di conseguenza. Una volta acquisiti gli esercizi di respirazione e di contrazione e rilascio del perineo, possiamo passare a qualche workout a bassa intensità. Per iniziare a fare attività fitness vera e propria bisogna aspettare 6 settimane dopo il parto per i parti naturali e almeno 8 per i cesarei.

Per un mesetto posso combinare workout total body dell’intensità idonea al mio stato fisico e al mio grado di allenamento con delle camminate a passo un po’ più sostenuto del normale, ricordandoti di tenere contratto il perineo nei momenti di sforzo. Può essere molto utile ed indicato in questo periodo della tua vita praticare del nuoto, o dello spinning in acqua o delle lezioni di acquagym dinamiche. Meglio ancora se parliamo d’estate.

Se voglio insistere sulla cellulite, mi concentrerò sugli esercizi per i glutei, i fianchi e le cosce, andando via via aumentando le difficoltà (e i carichi) degli esercizi man mano che i mesi dal parto passano. Molto bene anche utilizzare il mio bimbo come pesetto, o libero o in fascia e marsupio, ma sempre dalla 12esima settimana post parto in poi e sempre dopo aver praticato esercizi per il pavimento pelvico.

Anche gli esercizi a corpo libero di tonificazione o esercizi con i pesi sono molto efficaci per rassodare e per far crescere i nostri muscoli, favorendo così l’irrorazione di sangue e di ossigeno anche al tessuto danneggiato interessato da cellulite. Quindi via libera a squat di ogni tipo (tranne i saltati), step (meglio sullo stepper), ponte glutei in tutte le varianti, affondi (tranne i saltati), step touch, slanci (blandi) delle gambe, stacchi rumeni, stacchi bulgari e via dicendo.

Perché non va bene correre dopo il parto?

La corsa va evitata perché è uno sport d’impatto; correndo, infatti, si ha un forte impatto con il suolo o il tappeto. Questo causa dei microtraumi e che a lungo andare peggiorano la cellulite (o, se non altro, la rendono più evidente del dovuto/voluto).

Anche la bicicletta è sconsigliata, questo perché, stare in posizione seduta sul sellino per tanto tempo va a comprimere i glutei e a compromettere la circolazione e l’ossigenazione delle zone colpite dalla cellulite.

Tra gli altri esercizi consigliati invece troviamo: stepper, scale automatiche ed ellittica. Queste macchine sono perfette perché permettono di svolgere lavoro aerobico evitando però gli impatti con il suolo.

Il riposo, un grande alleato per combattere la cellulite

In casi normali, si consiglia di dormire almeno 7/8 ore a notte per permettere al corpo di rigenerarsi. Una mamma non dorme tutte queste ore. O, almeno, non di fila. Ci sono mamme fortunate ma, nella maggior parte dei casi, si dorme poco. Specie nei primi 40 giorni. Dormire 7 o 8 ore consecutive ti sembra un miraggio. Tieni duro, migliorerà. Devi cercare però di prenderti del tempo per te stessa: sfrutta i riposini del tuo bambino per riposarti anche tu, è fondamentale a livello sia psicologico che fisico. Ricordati che lo stress è al primo posto come causa di produzione di tossine!

Rimedi naturali contro la cellulite

Prima di salutarti, vorrei chiudere questo post con dei consigli legati ai rimedi naturali. Esistono degli efficaci rimedi naturali che, in abbinamento a alimentazione corretta, attività sportiva e riposo, ti aiuteranno a sconfiggere gli inestetismi della cellulite in modo più efficace.

Tra i rimedi di questo tipo troviamo:

  • Centella: contiene molti principi attivi ottimi per contrastare la cellulite (asiaticoside, madecassiocoside, acidi asiatici, amminoacidi, quercetina, acidi grassi) e si può assumere in tisane, compresse o capsule.
  • Tisane diuretiche: che abbiamo già visto parlando di ritenzione; tra le più indicate troviamo tisane a base di mirtilli, betulla, ananas, vite rossa, cavallina, papaya, verbena e a base di limone.
  • Decotti: particolarmente indicato quello a base di ananas (utilizzando soprattutto il gambo), di betulla e amamelide.
  • Massaggi drenanti: favorendo il drenaggio dei liquidi e delle tossine in eccesso, migliorano il microcircolo e rendono la cellulite meno visibile. Attenzione solo alla presso-terapia. Chiedi consiglio al tuo medico. Perfetto, invece, anche l’auto-massaggio da praticare in questo modo: partendo dai piedi, massaggiare con movimenti circolari tutte le gambe arrivando fino alla zona dell’inguine; sarebbe bene farlo di prima mattina o, in alternativa, la sera prima di andare a dormire. Con la giusta dedizione otterrai ottimi risultati.

 

 

 

Condividere fa bene e tiene in allenamento le dita 😉

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