Cellulite, cos’è e come curarla
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Che cos’è la cellulite?
La cellulite è un disturbo degenerativo del tessuto adiposo sottocutaneo. Ci sono tre stadi, si va dal poter osservare la pelle a buccia d’arancia solamente al tatto, all’osservare “buchi” con determinati movimenti, fino ad arrivare all’ultimo stadio dove si vede chiaramente il problema più o meno grave.
La cellulite è a tutti gli effetti una malattia che colpisce quasi tutte le donne, si parla del 98% delle donne, ovviamente più si va avanti con gli anni e più ci saranno di questi problemi, se hai 18 anni e stai leggendo questo articolo, probabilmente sei ancora in tempo per correre ai ripari, se hai qualche anno in più e hai già i primi sintomi di ritenzione idrica puoi limitare i danni e lavorare affinchè questo problema scompaia possibilmente. La causa è spesso associata ad una cattiva alimentazione. Può essere dovuta ad un blocco circolatorio, ad una mancanza di movimento, ad un eccesso di sodio (sale da cucina), al fumo, all’alcool. Stare sempre seduti nella stessa posizione non aiuta per niente.
Gli squilibri ormonali femminili (progesterone, prolattina, estradiolo) dovuti anche al ciclo mestruale, aiutano la cellulite ad avere la meglio, questa è una spiegazione del perché gli uomini non ne soffrono, un’altra ipotesi può essere la percentuale di massa grassa, la donna ha meno massa magra rispetto all’uomo, e la ritenzione idrica è probabile avvenga in presenza di grasso. E’ un problema prettamente femminile.
Cosa possiamo fare per ridurre o provare ad eliminare la cellulite
Innanzitutto dobbiamo cercare di limitare l’infiammazione e tutto ciò che la incrementa, quindi l’alimentazione ricopre un ruolo fondamentale. Sappiamo bene che quando abbiamo una qualsiasi infiammazione dobbiamo evitare alcool, insaccati, salumi, formaggi, caffè. Dobbiamo limitare gli zuccheri rapidi, fare movimento e aumentare le fibre (frutta e verdura). Importantissimo bere molta acqua. Le tisane in questo senso possono aiutarci, magari infusi con erbe che aiutano il drenaggio dei liquidi (è indicata la tisana di equiseto, oppure di cicoria, borragine, finocchio, pilosella).
L’obiettivo principale quindi sarà togliere tutti i kg di troppo. Che siano 20 o che siano 2, riduciamo al minimo la massa grassa. Abbiamo detto dell’importanza dell’attività fisica, sia per la perdita di peso, sia per combattere questa noiosa cellulite.
Vanno bene tutti gli allenamenti?
E’ importante lavorare con i sovraccarichi, per aumentare la massa magra, io consiglio di non andare troppo su lavori lattacidi, o meglio non andrei ad accumulare troppo acido lattico, in sala pesi non c’è un accumulo così importante con un programma adeguato, quindi curare bene i recuperi tra le serie oppure utilizzare circuiti ben bilanciati full body o comunque che non prevedano 4 esercizi consecutivi di gambe come mi capita spesso di vedere.
Zumba, gag, spinning e queste attività dove è prevista una sollecitazione muscolare costante ma non pesante, e che non danno tregua alle gambe le sconsiglio, il carico a livello dei glutei e delle gambe sarà minimo, quindi non ci sarà un carico muscolare adeguato che stimolerà la massa magra e i recuperi quasi nulli creeranno acidosi.
Inserire del lavoro aerobico come la corsa, che migliora la circolazione è molto utile, difficilmente si avrà un accumulo di acido lattico importante, il mio consiglio è sempre quello di non correre sempre ad una marcia sola, ma quello di cambiare il passo ogni tanto, fare un allungo, rallentare, poi uno scatto, poi tornare in corsa lenta ecc.. Lo stretching aiuta la circolazione, quindi lo inserirei sempre nelle sedute di allenamento.
Occhio al sodio
L’eccesso di sodio non deve trasformarsi in niente sodio! Il quantitativo di sale dovrebbe essere intorno a 1g per ogni litro d’acqua bevuto. Io consiglio di bere 2-3 litri d’acqua al giorno. Attenzione, quando si parla di 1g di sale è inteso anche il sale contenuto già negli alimenti, quindi bisogna guardare bene i valori nutrizionali di ciò che mangiamo. Quindi soprattutto chi soffre di cellulite, occhio al sale!
I miei consigli per combattere la cellulite
-Inizia a fare attività fisica e stretching.
-Riduci al minimo la massa grassa.
-Mangia sano, soprattutto frutta e verdura, le fibre sono importantissime!
-Bevi almeno 2 litri d’acqua al giorno.
-Assumi 1 g di sale per ogni litro d’acqua bevuto.
-Limita caffè e zuccheri.
-In palestra utilizza sovraccarichi (carichi alti, recuperi adeguati).
-Le più brave allenamenti di forza.
Ah non dovrei neanche scriverlo, ma nel dubbio lo scrivo: le creme, cremine, somatoline ecc… non servono a nulla.
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