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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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