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Ritenzione idrica: come combatterla nel post parto

 

Liberarsi da ritenzione idrica dopo una gravidanza

Ritenzione idrica addio nel post parto? Ecco come

Ciao mamme! Come promesso, ecco il seguito del precedente articolo in cui abbiamo parlato di cellulite.

Se non hai letto l’articolo sulla cellulite puoi trovarlo qui. Perché sì, cellulite e ritenzione NON SONO la stessa cosa. E chi dice il contrario, o chi dice che la cellulite è una conseguenza o uno stadio avanzato della ritenzione idrica, è un fuffaro che non sa come funziona il corpo umano.

In questo post parliamo appunto di ritenzione idrica, come riconoscerla, le sue cause e come sconfiggerla e prevenirla (sopratutto nel post parto) grazie ad un’alimentazione sana, sport e rimedi naturali.

Ritenzione idrica: cos’è

Oggi parliamo quindi della nostra nemica ritenzione idrica.

Si tratta di un accumulo di acqua e liquidi nel nostro corpo, ahimè, concentrato in zone già di per sè soggette ad un accumulo consistente di grasso, nello specifico: cosce, glutei, fianchi, gambe e addome. Più precisamente, la ritenzione idrica si presenta quando l’acqua, che dovrebbe stare nelle cellule, fuoriesce invece negli spazi extracellulari. Il tessuto connettivo si infiltra e gli spazi vengono riempiti di acqua. Ed ecco perché c’è quell’effetto materasso della pelle. Questo accumulo di liquidi causa necessariamente anche un aumento del peso corporeo.

Se vuoi approfondire l’argomento ciccia, leggi gli articoli dedicati al grasso qui:

Come già accennato, questo è un problema molto diffuso, soprattutto nella popolazione femminile; in Italia l’incidenza di questo problema interessa oltre il 30% delle donne.

Come riconoscere la ritenzione idrica?

Il segno che ci fa capire subito che siamo in presenza di ritenzione idrica è il cosiddetto edema, ovvero un anomalo rigonfiamento dei tessuti che causa a sua volta una peggiore circolazione ed ossigenazione dei tessuti coinvolti.

Come facciamo a capire che siamo in presenza proprio di ritenzione idrica?

Si può effettuare un controllo specifico in due modi: uno semplicissimo che puoi comodamente effettuare a casa tua, l’altro invece richiede uno specifico esame ospedaliero.

Il test “casalingo” consiste nel premere con il dito indice sopra la parte di tessuto che sospetti essere interessata da ritenzione idrica per circa 2-3 secondi. Se quando togli il dito rimane molto visibile l’impronta di esso, per più secondi, si può parlare di ritenzione idrica.

Il secondo metodo è più scientifico e consiste in un esame del peso specifico delle urine.

Ma perché ci viene la ritenzione idrica? Quali sono le cause?

Le causa possono essere diverse: alimentari, circolatorie, farmacologiche, vita sedentaria e ormonali.

  • Causa alimentare: la più comune. Cibi troppo ricchi di sale, i formaggi, il bere poca acqua o non abbastanza. Ecco i nostri sbagli.
  • Causa circolatoria: gli scompensi del sistema circolatorio, linfatico e venoso, creano ristagno dei liquidi. Questo perché il corpo non ha una pompetta nei piedi che riporta i liquidi in alto, verso vescica e reni e, quindi, fa più fatica a drenare i liquidi in eccesso.
  • Causa farmacologica: pillola anticoncezionale e anti-infiammatori, ad esempio, possono portare ritenzione o peggiorarla. Se ti accorgi che il disagio è molto evidente, consulta il tuo ginecologo.
  • Sedentarietà: il divaning non è amico della pelle liscia. Se vuoi combattere la ritenzione, devi stare seduta il meno possibile (oltre all’ufficio 😉 ) e devi praticare sport.  
  • Ormonali: gli sbalzi di ormoni accentuano o diminuiscono la ritenzione. Un esempio? Sotto ciclo, ne abbiamo di più.

Anche la gravidanza, con i suoi “simpatici” ormoni, incide molto sulla ritenzione idrica!

Sei incinta? Vuoi sapere di più sulla ritenzione idrica in gravidanza? Lo puoi leggere qui.

Ora che sappiamo cos’è…

Come facciamo a sconfiggere la ritenzione idrica, specialmente nel post partum?

Scopriamolo insieme!

Come combattere la ritenzione idrica con acqua e cibo?

Come già anticipato, gli alleati numero uno per combattere la ritenzione idrica sono: bere tanto o, meglio, bere oltre la sufficienza per il nostro corpo, e controllare l’alimentazione.

Quanto pensi sia giusto bere durante una giornata? 1L? 2L?

Forse ti stupirà sapere che più del 90% delle persone che soffrono di ritenzione idrica non bevono affatto una quantità sufficiente di acqua. Questo perché, sarebbe bene bere, (tieniti forte): ALMENO 2.5 LITRI DI ACQUA AL GIORNO! E aumentare ancora di più questa quantità se durante la giornata si fa sport o se fa molto caldo.

Nel post partum, durante l’allattamento, la dispersione di liquidi si moltiplica ulteriormente, questo perché il latte è formato per buona parte da acqua, acqua che il corpo deve andare a recuperare dai suoi distretti. Quindi se sei in uno stato di disidratazione, anche la tua produzione di latte può risentirne. Per questo durante il periodo di allattamento è ancora più consigliato un regime idrico adatto e che ripristini tutti i liquidi persi.

Cosa fare a tavola per eliminare la ritenzione?

Primo: limitare gli alimenti che contengono tanto sodio. Ridurre la quantità di sale e aumentare invece il consumo di cibi che contengono molto potassio.

Eccoti un elenco di cibi consigliati e sconsigliati per la ritenzione idrica:

CIBI RICCHI DI SODIO (SCONSIGLIATI) CIBI RICCHI DI POTASSIO (CONSIGLIATI)
PROSCIUTTO CRUDO THE IN FOGLIE
SALAME CAFFE’
PANCETTA FAGIOLI
COPPA PEPE NERO
PATATINE FRITTE ALBICOCCHE
PIZZA CRUSCA
GRANA PISELLI
SALMONE LENTICCHIE
MINESTRONI LIOFILIZZATI PISTACCHI
BRESAOLA UVA
ARINGHE CECI
PECORINO PRUGNE
SALSICCIA MANDORLE
WURSTEL DATTERI

Per una dieta contro la ritenzione idrica dobbiamo anche assicurarci mangiare la giusta quantità di proteine ogni giorno (ovvero circa 1g per ogni kg corporeo) e di scegliere un’alimentazione ricca di vitamine, quindi dobbiamo ricordarci di mangiare sempre frutta e verdura ogni giorno.

Ci sono poi dei cibi super consigliati per le loro proprietà diuretiche: asparagi, finocchi, ananas, cavolfiori e anguria; se vuoi che la tua ritenzione idrica sparisca questi devono diventare i tuoi migliori amici.

Come combattere la ritenzione idrica con lo sport nel post parto?

Abbiamo visto come alcuni accorgimenti alimentari e bere tanta acqua possano aiutarci con il nostro problemino di ritenzione, ma cosa possiamo fare a livello di attività sportiva?

L’allenamento è fondamentale per migliorare il ritorno venoso e la circolazione, per avere una buona massa cellulare attiva, soprattutto nelle zone interessate dalla ritenzione idrica, e per evitare di aumentare il proprio peso.

Bisogna però stare molto attente al tipo di attività fisica da svolgere perchè non tutte vanno bene, anzi, alcune potrebbero addirittura peggiorare il tuo problema.

Corsa, spinning, pallavolo, tennis, che sono tutti sport ad alto impatto sul terreno, non sono quelli più indicati per questo problema, a maggior ragione nel post parto! Anzi, molto meglio una camminata veloce. Attenzione anche alla bici perché se si sta troppo sedute, andiamo a fare una compressione dei vasi sanguigni.

Ti stupirà scoprire che il migliore allenamento per combattere la ritenzione è il lavoro con i pesi e i sovraccarichi (tipo i body builder). Non diventi grossa (TRANQUILLA!), semplicemente vai a iper stimolare i muscoli, in modo da ottenere tonificazione, modellamento e drenaggio dei liquidi in eccesso.

Molto utile inoltre anche un buono stretching muscolare abbinato ad esercizi di respirazione con le gambe in alto contro il muro, questo infatti facilita il ritorno venoso con conseguente eliminazione di tossine. Per esempio, uno degli sport che più aiuta in questo senso è il Pilates.

Sono molto indicati anche gli esercizi propriocettivi plantari e di mobilizzazione della caviglia, poiché anche questi stimolano il ritorno venoso dagli arti inferiori (per esempio, utilizzare una pallina da tennis per massaggiare la pianta del piede).

Un altro utile consiglio è quello di non allenarsi in orari troppo caldi e di non coprirsi con assurde tute termiche perché nel nostro caso l’ipersudorazione causa più danni che benefici. Sudare nella plastica, infatti, non serve a nulla, se non a sudare tanto, appunto; le tossine di troppo e i liquidi in eccesso si eliminano agendo “da dentro” e non da fuori, cioè con il bere acqua, la corretta alimentazione e l’esercizio fisico. 

Vuoi sapere di più sugli sport più consigliati per tornare in forma nel post parto? Lo puoi leggere qui

Esistono altri metodi per sconfiggere la ritenzione?

Oltre all’alimentazione, all’idratazione e all’attività sportiva, esistono altri metodi naturali per ridurre la nostra temuta ritenzione idrica.

  • IL SONNO: è fondamentale garantire al nostro corpo almeno 7/8  ore di sonno al giorno così il nostro corpo, durante il riposo, può ripartire correttamente i liquidi. Con un bimbo piccolo è difficile, ma dobbiamo cercare di riposare quanto più ci è possibile. Un consiglio importante e molto utile per chi soffre molto di ritenzione, gonfiore alle gambe e la sensazione di gambe pesanti, è quello di dormire con i piedi sopra un cuscino, così i liquidi riusciranno a defluire senza stagnare negli arti inferiori.
  • TISANE: esistono delle tisane ed integratori molto utili per la loro azione diuretica che possono aiutare, in abbinamento con quello già detto, a sconfiggere la ritenzione. Gli infusi di betulla, ciliegie, equiseto, gramigna, mirtillo, pilosella ed ippocastano sono quelli più efficaci
  • LIBERARE IL DIAFRAMMA: il ritorno venoso, spesso, trova ostacoli a livello diaframmatico, questo problema può insorgere quando il diaframma si trova bloccato in espirazione o inspirazione. Per scoprire se effettivamente siamo davanti a questo problema bisogna fare una visita da uno specialista e in caso affermativo iniziare un percorso riabilitativo mirato sulla corretta respirazione per sbloccare il diaframma.
  • POSTURA: se lavori in ufficio o in fabbrica, o sei semplicemente costretta ad assumere spesso una posizione seduta o in piedi ferma, cerca di trovare in tempo di sgranchirti le gambe e non stare ferma, questo infatti può essere da ostacolo al ritorno venoso e potresti sentire le gambe molto pesanti a fine giornata (si consiglia anche l’utilizzo di calze compressive, anche sportive, soprattutto in caso di lavoro a rischio).

In conclusione, possiamo dire che la ritenzione idrica, come la cellulite, si presenta per colpa di più cause, sono quindi necessari più rimedi per farla scomparire. Il processo richiede del tempo (e un po’ di pazienza), ma già dalle prime settimane di impegno, vedrai dei buoni miglioramenti e, a lungo termine, sarai estremamente soddisfatta e contenta dei risultati che avrai ottenuto! Provare per credere! 🙂

 

 

 

Condividere fa bene e tiene in allenamento le dita 😉

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  266. Слив сид фраз (seed phrases) является одним из наиболее популярных способов утечки личных информации в мире криптовалют. В этой статье мы разберем, что такое сид фразы, почему они важны и как можно защититься от их утечки.

    Что такое сид фразы?
    Сид фразы, или мнемонические фразы, являются комбинацию слов, которая используется для генерации или восстановления кошелька криптовалюты. Обычно сид фраза состоит из 12 или 24 слов, которые представляют собой ключ к вашему кошельку. Потеря или утечка сид фразы может приводить к потере доступа к вашим криптовалютным средствам.

    Почему важно защищать сид фразы?
    Сид фразы являются ключевым элементом для секурного хранения криптовалюты. Если злоумышленники получат доступ к вашей сид фразе, они сумеют получить доступ к вашему кошельку и украсть все средства.

    Как защититься от утечки сид фраз?

    Никогда не передавайте свою сид фразу никакому, даже если вам похоже, что это доверенное лицо или сервис.
    Храните свою сид фразу в секурном и секурном месте. Рекомендуется использовать аппаратные кошельки или специальные программы для хранения сид фразы.
    Используйте дополнительные методы защиты, такие как двухфакторная аутентификация (2FA), для усиления безопасности вашего кошелька.
    Регулярно делайте резервные копии своей сид фразы и храните их в других безопасных местах.
    Заключение
    Слив сид фраз является существенной угрозой для безопасности владельцев криптовалют. Понимание важности защиты сид фразы и принятие соответствующих мер безопасности помогут вам избежать потери ваших криптовалютных средств. Будьте бдительны и обеспечивайте надежную защиту своей сид фразы

  267. Сид-фразы, или мемориальные фразы, представляют собой сумму слов, которая используется для формирования или восстановления кошелька криптовалюты. Эти фразы обеспечивают вход к вашим криптовалютным средствам, поэтому их безопасное хранение и использование крайне важны для защиты вашего криптоимущества от утери и кражи.

    Что такое сид-фразы кошельков криптовалют?

    Сид-фразы составляют набор случайным образом сгенерированных слов, обычно от 12 до 24, которые предназначаются для создания уникального ключа шифрования кошелька. Этот ключ используется для восстановления доступа к вашему кошельку в случае его повреждения или утери. Сид-фразы обладают большой защиты и шифруются, что делает их защищенными для хранения и передачи.

    Зачем нужны сид-фразы?

    Сид-фразы жизненно важны для обеспечения безопасности и доступности вашего криптоимущества. Они позволяют восстановить доступ к кошельку в случае утери или повреждения физического устройства, на котором он хранится. Благодаря сид-фразам вы можете просто создавать резервные копии своего кошелька и хранить их в безопасном месте.

    Как обеспечить безопасность сид-фраз кошельков?

    Никогда не делитесь сид-фразой ни с кем. Сид-фраза является вашим ключом к кошельку, и ее раскрытие может привести к утере вашего криптоимущества.
    Храните сид-фразу в безопасном месте. Используйте физически защищенные места, такие как банковские ячейки или специализированные аппаратные кошельки, для хранения вашей сид-фразы.
    Создавайте резервные копии сид-фразы. Регулярно создавайте резервные копии вашей сид-фразы и храните их в разных безопасных местах, чтобы обеспечить возможность доступа к вашему кошельку в случае утери или повреждения.
    Используйте дополнительные меры безопасности. Включите двухфакторную верификацию и другие методы защиты для своего кошелька криптовалюты, чтобы обеспечить дополнительный уровень безопасности.
    Заключение

    Сид-фразы кошельков криптовалют являются ключевым элементом безопасного хранения криптоимущества. Следуйте рекомендациям по безопасности, чтобы защитить свою сид-фразу и обеспечить безопасность своих криптовалютных средств.

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  309. טלגראס
    טלגראס היא תוכנה מקובלת בארץ לקנייה של צמח הקנאביס בצורה אינטרנטי. זו נותנת ממשק נוח ובטוח לקנייה ולקבלת שילוחים של פריטי צמח הקנאביס מרובים. בכתבה זה נסקור עם העיקרון שמאחורי טלגראס, כיצד היא עובדת ומהם היתרונות מ השימוש בזו.

    מהי הפלטפורמה?

    האפליקציה הווה דרך לרכישת צמח הקנאביס באמצעות היישומון טלגראם. היא נשענת מעל ערוצים וקבוצות טלגראם ייעודיות הנקראות ״כיווני טלגראס״, שבהם אפשר להזמין מרחב פריטי קנאביס ולקבלת אותם ישירות למשלוח. הערוצים האלה מאורגנים על פי אזורים גאוגרפיים, כדי להקל על קבלתם של השילוחים.

    איך זאת פועל?

    התהליך פשוט יחסית. קודם כל, יש להצטרף לערוץ טלגראס הנוגע לאזור המגורים. שם אפשר לעיין בתפריטים של המוצרים השונים ולהרכיב את הפריטים המבוקשים. לאחר ביצוע ההרכבה וסגירת התשלום, השליח יופיע בכתובת שנרשמה ועמו החבילה המוזמנת.

    מרבית ערוצי טלגראס מציעים טווח רחב של מוצרים – סוגי צמח הקנאביס, ממתקים, שתייה ועוד. בנוסף, אפשר לראות חוות דעת מ צרכנים שעברו לגבי איכות המוצרים והשירות.

    מעלות השימוש בפלטפורמה

    יתרון מרכזי של טלגראס הוא הנוחיות והפרטיות. ההזמנה והתהליך מתקיימים מרחוק מכל מקום, ללא נחיצות בהתכנסות פנים אל פנים. בנוסף, הפלטפורמה מאובטחת היטב ומבטיחה סודיות גבוהה.

    מלבד אל זאת, מחירי המוצרים בפלטפורמה נוטות להיות תחרותיים, והמשלוחים מגיעים במהירות ובמסירות גבוהה. קיים אף מוקד תמיכה זמין לכל שאלה או בעיה.

    סיכום

    טלגראס הינה שיטה מקורית ויעילה לקנות מוצרי צמח הקנאביס בישראל. היא משלבת בין הנוחיות הדיגיטלית של האפליקציה הפופולרית, ועם המהירות והדיסקרטיות של דרך המשלוח הישירות. ככל שהדרישה לקנאביס גדלה, אפליקציות כמו זו צפויות להמשיך ולהתפתח.

  310. Замена венцов красноярск
    Gerakl24: Опытная Реставрация Фундамента, Венцов, Покрытий и Передвижение Домов

    Компания Gerakl24 занимается на оказании комплексных услуг по смене фундамента, венцов, настилов и переносу строений в месте Красноярском регионе и в окрестностях. Наш коллектив квалифицированных специалистов обеспечивает высокое качество выполнения всех типов ремонтных работ, будь то древесные, каркасные, кирпичные постройки или из бетона здания.

    Преимущества работы с Геракл24

    Профессионализм и опыт:
    Весь процесс осуществляются исключительно профессиональными экспертами, имеющими многолетний опыт в сфере создания и реставрации домов. Наши специалисты профессионалы в своем деле и выполняют проекты с высочайшей точностью и вниманием к мелочам.

    Комплексный подход:
    Мы предоставляем полный спектр услуг по реставрации и реконструкции строений:

    Замена фундамента: укрепление и замена старого фундамента, что позволяет продлить срок службы вашего дома и устранить проблемы, связанные с оседанием и деформацией.

    Замена венцов: восстановление нижних венцов деревянных зданий, которые чаще всего подвергаются гниению и разрушению.

    Смена настилов: установка новых полов, что существенно улучшает внешний вид и функциональность помещения.

    Передвижение домов: качественный и безопасный перенос строений на новые локации, что обеспечивает сохранение строения и избежать дополнительных затрат на строительство нового.

    Работа с любыми видами зданий:

    Древесные строения: восстановление и укрепление деревянных конструкций, защита от разрушения и вредителей.

    Каркасные строения: укрепление каркасов и смена поврежденных частей.

    Кирпичные дома: ремонт кирпичных стен и укрепление стен.

    Дома из бетона: ремонт и укрепление бетонных конструкций, устранение трещин и повреждений.

    Качество и прочность:
    Мы используем только проверенные материалы и современное оборудование, что гарантирует долгий срок службы и прочность всех выполненных задач. Все наши проекты проходят строгий контроль качества на каждой стадии реализации.

    Личный подход:
    Каждому клиенту мы предлагаем подходящие решения, с учетом всех особенностей и пожеланий. Наша цель – чтобы конечный результат полностью удовлетворял вашим ожиданиям и требованиям.

    Почему выбирают Геракл24?
    Обратившись к нам, вы найдете надежного партнера, который берет на себя все заботы по восстановлению и ремонту вашего здания. Мы обещаем выполнение всех проектов в сроки, оговоренные заранее и с в соответствии с нормами и стандартами. Выбрав Геракл24, вы можете быть уверены, что ваше здание в надежных руках.

    Мы всегда готовы проконсультировать и ответить на ваши вопросы. Звоните нам, чтобы обсудить детали вашего проекта и узнать о наших сервисах. Мы обеспечим сохранение и улучшение вашего дома, обеспечив его безопасность и комфорт на долгие годы.

    Геракл24 – ваш выбор для реставрации и ремонта домов в Красноярске и области.