Water retention: 5 practical tips to fight it – Italian Cuisine

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An annoying and unaesthetic disorder that affects a large number of women, of any age group, especially in the summer season.
Let's talk about the water retention, or the accumulation of water in the body, which is often concentrated in very specific areas, such as legs, buttocks and belly, causing in many cases also feelings of heaviness and fatigue (especially if it involves the lower limbs).
A problem that can be traced to different causes, but, excluding serious diseases and illnesses, it often depends on a series of factors, among which supply is lifestyle, which play a decisive role.
Here's why with a
Some simple changes in diet and everyday habits can be done.
Let's find out together with Raffaella Melani, nutritionist biologist.

1st RULE LESS SALT (watch out for unsuspected foods, too)

155399To begin with, the first important step is to use less salt, for example by reducing the consumption of processed foods. The expert clarifies: "A low-salt diet, in addition to promoting the proper functioning of the lymphatic system, contributes to a healthy and low blood pressure. The World Health Organization recommends not introducing more than 2 grams of sodium with the daily diet. Two grams of sodium correspond to about 5 grams of cooking salt, which are roughly those contained in a teaspoon (practically what it takes to salt water to boil the pasta). "

WATER INSTEAD OF WILL

126903With water instead you have to abound, choosing in particular low residual water and moisturizing foods.
Explain Raffaella Melani, nutritionist biologist "For example cucumbers, also suitable for those who have to lose weight. In fact, cucumber, due to the large amount of water, is very satiating and thanks to the presence of potassium has an excellent diuretic action. In addition, the cucumber also contains vitamin C that protects from oxidative stress ". Also recommended avocado. Melani continues. "In fact, this fruit contains about 80% water and dietary fiber. Unlike the other fruits, it has a low sugar content and its creamy pulp is an excellent source of monounsaturated fatty acids (MUFA) such as oleic and palmitoleic acids and omega-6 polyunsaturated fatty acids, linoleic acid, with a strong action anti-inflammatory ".

PRESERVE THE BLOOD VASES

176176Water retention is also linked to poor circulation. This is why it is important to prefer blood vessel friendly foods. "Such as i blueberries. These wonderful berries contain numerous active ingredients. First of all, vitamins A and C, niacin, citric acid and malic acid. It is also rich in calcium and iron and, like all red-purple fruits are rich in anthocyanins. These molecules are studied for their beneficial effects on blood vessels, where they would increase capillary resistance, improving microcirculation ".

MAKE FULL OF ANTIOXIDANTS

137867Foods are preferred to counteract the stagnation of liquids antioxidants.
Specify the nutritionist "Like papaya. These fruits not only offer the greedy taste and the sunny color of the tropics, with only 42 kcal per 100 g of fruit, but they are also a rich source of antioxidant nutrients such as carotenes, vitamins (especially vitamin C) and numerous minerals (Iron, potassium, copper and magnesium). Together, these nutrients promote the health of the cardiovascular system and also provide protection against inflammatory diseases ".

He who hesitates is lost

176167Last advice is to move!
Dr. Melani concludes: "Doing physical activity or simply walking. This can be effective in reducing fluid accumulation in some areas, such as in the lower limbs".

Elisa Nata
June 2019

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