2023-10-08 10:12:04
Source: Legion-Media
Why does swelling occur and how to deal with it? Here are five tips from a celebrity fitness trainer, whose clients include actress Ekaterina Varnava.
Even in the morning the shoes fit like a glove, but by evening putting them on was a real challenge. It hurts to take off rings and bracelets. The face looks swollen and tired. These problems are familiar firsthand to those people who suffer from edema.
Olga Derendeeva, a certified FitStars fitness trainer with 10 years of experience, an expert in injury prevention and injury recovery, tells how to get rid of swelling, says an expert on injury recovery and injury prevention, a “star” fitness trainer with 10 years of experience. , correction of joint function, trainer of show business stars – Ekaterina Varnava, Anastasia Ivleeva and others.
Throw it out of your wardrobe immediately: what things turn you into an “aunt”:
What is edema
At least once, each of us has encountered swelling. But many suffer because of it constantly. The legs, face, arms, and abdomen may swell. People see this and think the problem is excess fat, so they go to the gym. However, the problem may not be extra pounds, but water retention in the body.
Imagine a swamp. The water stagnates and doesn’t want to go away. A similar process can occur in the body: fluid accumulates in the tissues and is in no hurry to leave them. This is called edema.
Causes of edema
These might be hormonal imbalances, kidney dysfunction, or even heart disease. Therefore, first of all, you should consult a doctor and rule out pathologies. However, swelling can occur due to lack of movement: the fascia becomes pinched and blood circulation worsens.
What you can do yourself
Tip #1: Move.
If you are concerned regarding swelling of the arms and neck, do exercises for the muscles of the thoracic and cervical spine. If your legs are swollen, then pay attention to your lower back and hip joints.
Walking, any exercise or exercise moves the lymph, and swelling subsides. Therefore, do not sit in one position for a long time, do short warm-ups at work.
Tip #2: Drink water.
Swelling appears both with low water consumption and with excessive water consumption. Therefore, drink the amount of clean water you need. To find out approximately how much water per day you need, you should use the formula. Per kilogram of your weight – 30 ml.
In addition, it is not recommended to drink before bed.
Tip #3: Eat healthy.
Reduce the amount of salt and sugar: they cause fluid retention in the body. On the contrary, consume protein in sufficient quantities.
Tip #4: Self-massage.
Perform daily self-massage of the sternum area and under the collarbones. In order for the lymphatic system to drain all the “garbage” into the bloodstream, these areas should not be pinched.
Do this with your fingertips, gently and carefully. Vibrations or soft surging movements are acceptable. There shouldn’t be any pain!
Tip #5: Maintain good posture.
Monitor your posture throughout the day. Perform simple exercises to open your chest. This will allow the diaphragm to operate correctly at the desired amplitude. After all, the diaphragm acts as a pump when breathing and also promotes the movement of lymph.
If you spend the whole day in the shrimp position at your desk, then your chest literally shrinks. This leads to disruption of the respiratory muscles, diaphragm, and also negatively affects the condition of the neck. The head may move forward or, on the contrary, lower. This leads to deterioration of blood supply to the brain, headaches and swelling of the face.
Which star showed phenomenal weight loss results and a beautiful figure at the beginning of this year? Look in the gallery:
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