THEn menopause water retention, or the tendency to retain fluids in the bodyincreases due to hormonal fluctuations. The consequences can negatively impact the well-being of women. So how to behave and what to change? Let’s find out with the gynecologist and the nutritionist.
Water retention in menopause: the causes
«In peri menopause and with the arrival of menopause I am many women complaining of swelling. A symptom, however, that is often ignored or underestimated. Suffice it to say that a score is used to understand the symptoms of this period of life, the Kupperman index, in which the sense of swelling is not even considered. Instead it is one of the first things to start from, since limits quality of life of the patients. There water retention is worse in the transition phase due to hormonal fluctuations. THE anovulatory cyclesin fact, decompensate the relationship between estrogen and progesterone, causing retention on legs, abdomen and sometimes even arms. This situation needs to be rebalanced starting from the lifestyle», explains la Doctor Tiziana CasalenaGynecologist of Humanitas Medical Care of Varese.
A correct lifestyle
«In the absence of particular pathologies affecting the heart and kidneys or inflammation, water retention is fought with a healthy lifestyle. Perhaps a seemingly simple solution, but one that involves the change in eating and behavioral habits. For example, eat foods that are too salty or too fatty, too large portions with incorrect balances, which could cause weight gain, a excessive consumption of alcohol or coffee and conversely one low consumption of fruit and vegetables are all possible reasons that could explain an increase in water retention. But also do not practice physical activitythe action of certain medications, smoking, standing still for too long these are habits that facilitate the accumulation of liquids», explains la Doctor Martina FranciaNutritionist of the Humanitas Medical Care medical center in Varese.
How important is it to drink
“Water is essential. Often those who suffer from retention drink very little during the day. Contrary to what you think, drinking plenty of water favors the elimination of excess liquidstherefore it can reduce retention and promotes the proper functioning of cells. Guidelines for healthy eating they advise for men 2 and a half liters of water per dayWhile for women 2 litres. These quantities could vary according to pathologies, sports and physical activity. They would instead be from eliminate sugary drinks, alcohol and drinks containing caffeine», suggests Dr. Francia.
The importance of sport
«In these cases physical activity must be the first therapy, since improves venous return, muscle tone and mood, while reducing cortisol, the so-called stress hormone. Those who do physical activity live better and have a more active metabolism. Against liquid stagnation, sport ideal is water aerobics, as it performs a draining action. Those who don’t like water or don’t have a swimming pool nearby can choose the fast walk: in addition to improving venous return and accelerating metabolism, it is an economic activity and not subject to timetables. We can leave from 20 minutes, up to 40 – 45 minutes per day. We must accompany the movement with the natural arm swingarriving at one maximum heart rate of 100-120 beats. Do physical activity at least 3 non-consecutive hours a week, as recommended by theWHOis also very important to prevent metabolic syndrome, diabetes, osteoporosis, tumors», underlines Dr. Casalena.
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