Cellulite: What causes it and what can be done to reverse it
Cellulite affects 90% of women and 10% of men...
Cellulite refers to those unsightly lumps and dimples that are seen mainly in the thighs, belly and buttocks. But, beyond affecting our appearance, it can be an indicator of hormonal changes, physical inactivity or acute stress.
Cellulite forms when fat cells, which are arranged vertically under the epidermis, grow and push towards the outermost layer of the skin. It is much more common in women than in men because the connective tissue, muscle and fat cells are distributed differently depending on the sex.
How it happens
In principle, the muscle is covered by a certain and invariable number of fat cells that are covered by what would be connective tissue or fascia and above that the skin.
Cellulite occurs when fat cells enlarge and expand the fascia, which, having a spider web-like anatomy, stretches as the cells try to pass through it, to the outside, to the skin. There, some beta cells are formed, which then evolve into lumps and eventually the pits between the lumps.
Left behind is the muscle that is not toned, which makes it look sagging.
The combination of atrophied muscle, enlarged fat cells (due to increased accumulation of fat within them) and stretched connective tissue or fascia that manifests itself in the skin is what we call cellulite. Before learning how to reverse it, let's look at the causes.
Causes
Hormonal
It is often said that cellulite is caused by pregnancy or yo-yo diets where the body has been subjected to a very rapid tug-of-war; heredity, lack of activity, perimenopause, but the reality is that hormones have a lot to do with this condition.
If you've been through puberty, pregnancy, or menopause (or all of the above), you've probably noticed the hormonal changes that seem to increase those little bumps around your belly, buttocks, and legs. The development of cellulite in women is a natural process that is triggered by estrogen.
Estrogen stimulates fibroblasts that make collagenase, which acts on collagen by breaking it down and leading to the formation of cellulite. This means that higher estrogen levels (or poor estrogen metabolism) can lead to low collagen levels and thus increase the appearance of cellulite.
Furthermore, it is possible for women who have cellulite to experience estrogen dominance, which throws the estrogen-progesterone ratio out of balance. It is also possible that during menopause both conditions exist: estrogen dominance and estrogen deficiency. This is because there must still be enough estrogen circulating but not enough progesterone to maintain balance, even though levels of both hormones are low. Finding hormonal balance helps resolve not only cellulite but other organic issues as well.
Prolactin is the hormone responsible for the production of breast milk and increases the retention of fluids and fatty tissues. Water retention causes the fat cell to swell, making it appear larger and bulging on the surface of the skin.
Prolactin also decreases the ability to metabolize fat. High levels of prolactin reduce the action of testosterone and progesterone, which are the hormones that allow fat to burn more efficiently. Prolactin influences a woman's ability to lose weight during breastfeeding and that is why cellulite can become more visible during pregnancy and postpartum.
High insulin levels make a person more prone to developing cellulite. The body releases insulin every time you eat food, especially those with a high carbohydrate content.
If you are insulin resistant or not regularly active, insulin tends to convert carbohydrates into fats that are stored as triglycerides. The cells in the lamellar layer of the hypodermis enlarge, pushing the cells in the areolar or superficial layer of the hypodermis, which increases visibility in the area of the belly, buttocks and thighs, mainly.
So the first tip would be to reduce the consumption of sugars and refined carbohydrates to control insulin production, reduce body fat and inflammation through diet. It is clear that the first step to treat cellulite, excess adipose tissue and inflammation is through diet and physical exercise.
The best diet to reduce the appearance of cellulite is one that contains whole grain foods (with fiber), sufficient protein and water. Preservatives, added sodium and sugar should be avoided.
Organic foods, nuts, seeds and vegan protein are very positive. Colorful vegetables should be eaten in abundance, especially those containing antioxidants and potassium. Healthy fats such as avocados, seeds and olives.
Thyroid imbalance can be a factor in excess cellulite. When the thyroid gland does not produce enough hormones, it is hypothyroid and the metabolism slows down.
Because hypothyroidism lowers the basal metabolic rate, it may put a person at risk for developing cellulitis, especially with symptoms of cold extremities. So if you are prone to cellulitis, it is wise to have your thyroid levels checked.
Cellulite also develops due to deficiency of minerals such as zinc, selenium, manganese and iodine . Deficiencies result in hypothyroidism which is the inability of the thyroid to produce thyroxine and a slowing of the metabolism.
The gut connection
A healthy gut removes estrogen from the body through the gut. If the gut is not functioning properly, estrogen is reabsorbed, causing cramping, bloating, and heavy periods.
Studies conducted on pre- and post-menopausal women have shown that vegetarians, compared to omnivores, eliminate 2-3 times more estrogens through feces and urine.
These data suggest that in vegetarian women a greater amount of biliary estrogens escape reabsorption and are excreted in the feces. These differences in estrogen metabolism may explain the lower incidence of breast cancer in vegetarian women. ( 1 )
Estrogen modulation depends on the health of the gut microbiome, which does so through an enzyme known as beta-glucuronidase. When gut health is compromised, such as in the case of small intestinal bacterial overgrowth (or SIBO), estrogen cannot be properly metabolized. This imbalance can put women at higher risk for breast cancer, PCOS, and other diseases due to estrogen dominance.
Birth control pills are not ideal because they affect the intestines by altering the normal intestinal flora, creating an environment that is conducive to the proliferation of harmful yeasts and bacteria. This can cause gas, constipation, irritable bowel syndrome, depression, acne, eczema and more. The pill can inflame the digestive tract and increase the risk of autoimmune diseases.
In addition, most oral contraceptives contain only estrogen and not progesterone, which is necessary to maintain hormonal balance. The pill contains a synthetic version known as progestin, which does not offer the same benefits as progesterone and is in fact associated with an increased risk of depression.
Now yes: How to reverse cellulite realistically
Number one : we want to reduce the size of fat cells. When losing weight, we don't get rid of fat cells, we can only shrink them. To do that, we need to reduce insulin production, as mentioned above. This is done through a diet low in refined sugars and carbohydrates. Strategies like intermittent fasting and ketogenic cycling help you do this. The link below takes you to my article on ketogenic cycling to get you started on your transformation.
Because the fat cells are enlarged, they are also producing inflammation and you may have tenderness in those areas. However, once the size is reduced, the pain will go away.
Number two : We want to “tighten the connective tissue or fascia” again and to do that we need to stimulate the growth hormone HGH. HGH is the anti-aging hormone that is involved with all proteins in the body, not just hair, skin and nails, but also the connective tissue around the buttocks, hips and thighs.
If you are trying to lose weight by yo-yo dieting, you will not be able to stimulate HGH and get rid of cellulite.
The idea is to restore health to the liver and intensify the production of growth hormone as much as possible. The solution is not to take hormones but to practice a type of high intensity interval exercise, since when you produce “damage” in the muscles, your body produces HGH naturally to “heal” that damage. It is a cycle of “damage and repair”, so a restful sleep also plays a very important role in this cycle.
It is important to consume high-quality amino acids. Here is the link to find out what foods and how much protein you need per day to restore your hormonal balance and eliminate cellulite.
Likewise, intermittent fasting, which triggers autophagy, stimulates HGH production. If you are eating 5-6 times a day, your body will never be able to activate the growth hormone.
Number three : Cortisol is very destructive to muscles and is produced by stress. Just by stressing yourself out, all of the efforts mentioned above can go to waste. High levels of cortisol keep insulin high, HGH low, so cortisol must be controlled by supporting the adrenal glands. This is done by decreasing stress in your life, getting restful sleep, consuming vitamin D either by sunbathing and/or with the help of a supplement. Walking helps to control stress levels.
We must understand that the appearance of cellulite does not happen overnight, it is the result of years in which the endocrine system has not been functioning properly, or of poor nutrition, pregnancy(ies) and finally, menopause.
Above I have given you the recipe to reverse this process, but it could take up to a couple of years to get back to normal, however, it can be done. Think long term, without stress.
Other tools:
Foods that help fight cellulite
The most accessible way to improve the texture of your skin is a clean diet: organic vegetables, fruits and low-carb foods, good quality plant-based protein, as much as possible. But, in addition, the following foods stimulate fat metabolism:
- Turmeric because it reduces inflammation, improves circulation and helps eliminate toxins in the body.
- Green tea because it contains high levels of antioxidants, especially catechins that prevent the breakdown of collagen in the body.
- Garlic not only boosts the immune system, but improves circulation and helps eliminate toxins from the body.
- Beets contain lycopene, vitamin A and E, and potassium, helping to improve circulation and collagen production.
- Tomatoes contain lycopene, an antioxidant that stimulates circulation, and have a high content of vitamin C, which is a precursor to collagen production.
- Red bell pepper contains vitamin C and, like tomatoes, promotes collagen production.
- Cayenne pepper stimulates circulation and helps eliminate toxins stored in fat cells.
- Broccoli contains vitamin and other regulatory nutrients (indole 3 carbinol (I3C) for estrogen modulation; sulforaphane anti-cancer, anti-aging and much more) ( studies )
- Lemon is a great alkalizer for the body. If the body's pH is unbalanced, it is difficult to eliminate toxins efficiently.
- Pink grapefruit contains flavonoids, a powerful antioxidant capable of repairing cellular imbalances. It contains lycopene, which makes it an effective promoter of the circulatory system in the body.
- Ginger rhizome stimulates the immune system, helps digestion and improves the functioning of the circulatory system.
- Kale is a food rich in vitamin C that helps collagen production.
- Potassium-rich foods . Potassium performs an exchange in what is called the sodium-potassium pump. It is important to maintain a balance because too much sodium in the body causes fluid retention. See my article on potassium here to learn how to maintain this balance.
Supplements: Collagen, Potassium, Omega-3 and Vitamin D
To ensure you have adequate collagen levels, if you follow a vegan diet, this
1. Collagen
It is a protein necessary to control the formation of cellulite. According to nutritionists, two spoons of collagen powder should be consumed per day. More than that amount is not recommended. In doses, it is equivalent to 40 mg of collagen per day . ( article )
For vegans :
Eat plenty of vegetables and fruits rich in vitamins A and C, as they help reduce inflammation and help the body produce collagen. It is also recommended to incorporate foods such as almonds, spinach, kale, papaya, berries and mushrooms.
Among the collagen options for vegans, there is “ Mykind Organics ” which is a reputable brand, but if you do not have access to sufficient sources of collagen you should supplement it by consuming chicken or duck eggs and rib broth.
2. Potassium
The skin needs to regenerate collagen and repair and renew epidermal tissue. Potassium is crucial for this purpose as well as for helping to maintain a balanced pH and help eliminate fluids, the latter being one of the factors that allow cellulite to develop on the thighs and hips. The daily dose of potassium is 4700 mg per day. Find in this article which foods contain potassium and why its consumption is so important.
3. Omega-3 fatty acids
They are essential for the metabolism of fats in the body. There is evidence that cellulite-affected tissue becomes inflamed and can benefit from the anti-inflammatory properties of Omega-3 . The recommended daily intake of Omega-3 is 1 gram per day , depending on health status, age and daily activity rate, but can be higher if recommended by your doctor.
Currently, there are Omega-3 supplements for vegans based on seaweed and this is what is recommended to obtain enough DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).
When purchasing your supplement, even if the package says it contains 1000 mg of Omega-3, check how much of each acid it actually contains because often the concentration is much lower.
If you don't have access to a vegan supplement, the next option is fish oil.
4. Vitamin D
Vitamin D is a fat-soluble vitamin found in some foods and vitamin D-fortified products. However, most people meet their vitamin D needs through exposure to the body, which stimulates it to synthesize its own vitamin D.
Vitamin D deficiency may be associated with increased fat accumulation and obesity. However, researchers have not been able to determine whether low levels of vitamin D cause overweight or whether it is overweight that lowers blood levels of vitamin D.
It is hypothesized that the lack of light during the winter seasons in both hemispheres may be a factor in causing what is called the winter response in humans. The winter response is characterized by increased fat accumulation that was once critical for people's survival in freezing temperatures. The daily dose of vitamin D3 is 4000-5000 IU to maintain adequate levels. See my article on vitamin D for all the benefits it provides and how to take it.
Other aids to maintain low estrogen levels
1. Invest in a water filter .
Xenoestrogens are widespread in the water supply, so you'll also want to install filters on your faucets and shower heads. Here are my recommendations:
Buy here
2. Review your personal care products .
Examine the ingredient lists of your shampoo, toothpaste, makeup, and other beauty products, looking for the term “fragrance” in particular. If you don’t have time to be a detective, I suggest DoTerra products: shampoo, deodorant, and toothpaste made entirely with essential oils and natural products. 100% recommended.
DoTerra Biodegradable Shampoo for any hair type, even color-treated hair. Learn more and buy here
Biodegradable deodorant, made entirely from essential oils and other natural products that provides you with the best protection without contaminants for your body or nature. Learn more and buy here
DoTerra's natural toothpaste made entirely from essential oils and other natural products. Learn about all its benefits and buy here
3. Avoid plastic .
Whether BPA-free or not, plastic contains xenoestrogens that can negatively affect hormone levels. Use glass containers for food storage.
4. Manage your stress
Take up a yoga or meditation practice and make sure you get enough sleep every night to prevent progesterone from converting to cortisol. Clary Sage essential oil blend contains the right ingredients to help you manage the emotional and physical discomfort felt during PMS and menopause. Get it here
