Cellulite: what is it, what causes it and how to fix it

Combating cellulite starts with a healthy diet, exercise and a few good habits

At different points in a woman’s life, her body undergoes structural and hormonal changes that have an aesthetic impact which is sometimes embarrassing.

For many women, some of the most critical aspects of their relationship with their body concern their shape and often include cellulite and the imperfections it causes.

However, cellulite can be tackled with treatments and behaviour that reduce the imperfections it causes and its appearance.

All women know it as “cellulite”, but its actual scientific name is oedematous fibrosclerotic panniculopathy (OFP).

This term defines an inflammatory state of the subcutaneous adipose tissue caused by many genetic, constitutional, hormonal, circulatory and behavioural factors.

The classic “orange peel” appearance of the skin is due to the increase in the number and volume of fat cells and the thickening of the connective tissue, the “mesh” that keeps these cells in order. These changes, which are caused by problems with the micro-circulation of the adipose tissue, trigger a vicious circle which leads to the further hindering of normal micro-circulation and greater water retention with a subsequent worsening of the inflammation and thus more imperfections.

Thus, the consistency of the subcutaneous tissue changes and the set of phenomena commonly defined as cellulite arise: swelling, nodules, dimples and, indeed, orange peel skin.

This aesthetic change is sometimes accompanied by pain, fragile capillaries and pins and needles.

Usually, cellulite affects the buttocks, thighs and hips, of women predominantly, because women have a higher percentage of fat than men, due in large part to the significant influence of our hormones, namely oestrogen and progesterone.

Cellulite must be tackled from various angles

If you truly want to reduce your cellulite, the fundamental rule is to mount a multi-pronged attack, with a view to not only reducing imperfections, but also taking overall well-being into consideration.

There are four main fronts that you need to act on:

1. diet
2. exercise
3. good habits
4. targeted treatments.

A balanced and varied daily diet is always the first step when it comes to the overall well-being of our bodies.

To this we can add some specific recommendations if you suffer from cellulite:

• watch your salt intake: to combat water retention, add little salt to your dishes and limit your consumption of salty food
• drink a lot of water: at least 1.5 litres a day. Water that is low in sodium or mineral water is best, drunk outside of meals
• make the right choices: choose fruit and vegetables that are rich in potassium, because it counteracts sodium; limit your alcohol, chocolate and coffee intake. Moreover, if you do not have regular bowl movements, eat more fibre and reduce your refined carbohydrates
• don't forget about your cellulite-fighting friends: berries, especially blueberries, contain substances that are good for the blood vessels, as does vitamin C; pineapple and celery on the other hand are excellent diuretics.

To enhance the effects of a healthy diet, you can help yourself with some anti-cellulite dietary supplements that have been specially formulated to promote liquid drainage and boost micro-circulation.

Movement, especially when it involves the lower limbs, is crucial when it comes to combating cellulite because, in addition to burning fat, it improves cardiovascular capacity and muscle tone.

For maximum effectiveness, try to engage in exercise that is

• regular: 30-40 minutes of exercise every day or at least three times a week helps to put a dent in fat reserves
• balanced: avoid making concentrated and excessive efforts because they lead you to produce lactic acid that hinders micro-circulation. Favour low-cardio exercise (for example, walking is better than running)
• targeted: concentrate on the legs and exercises that stimulate circulation and promote venous return.

In addition to diet and exercise, you can also tackle the cause of cellulite with good everyday habits:

• do not smoke, because smoking damages circulation and in particular peripheral circulation
• avoid overly high heels and overly tight clothing, as well as prolonged bad posture, such as sitting with your legs crossed, which can hinder the circulation and oxygenation of tissues
• avoid stress, or at least try to reduce it by regularly getting a good night’s sleep and taking time for yourself to relax
• move your legs to stretch them out, for example by rolling your ankles every half an hour, especially if you have a sedentary job or spend a lot of time on your feet.

It is often a good idea to combine specific treatments to reduce the imperfections caused by cellulite and prevent them appearing with these good habits: the most effect treatments act both inside, by encouraging liquid drainage and boosting the micro-circulation, and on the outside, by applying smoothing and draining-effect creams and/or muds.