Everything You Need to Know About Cellulite: How to Treat It?

The cellulite is a condition where the skin appears dimpled due to fat deposits pushing through the subcutaneous connective tissue. This phenomenon is the result of a complex interaction between adipose tissue, connective tissue, and bodily fluids.

They are found on the abdomen, which can be particularly bothersome and often results from hormonal imbalances or poor diet, on the thighs, the most common areas due to the concentration of fat cells, or on the buttocks, where cellulite is often exacerbated by prolonged sitting.

The formation of cellulite is influenced by various factors:

1. Hormonal factors : Hormones are essential chemical regulators in the human body, influencing many functions, including fat distribution and tissue structure. 

Here are some key hormones involved in the formation of cellulite:

• Estrogens :
  Estrogens, female sex hormones, are directly involved in regulating fat storage and the distribution of adipose tissue. An increase in estrogen levels can promote water and fat retention in areas typically prone to cellulite, such as the thighs and buttocks.
  Hormonal fluctuations, such as those observed during puberty, pregnancy, or menopause, can exacerbate the formation of cellulite.
  
  
• Insulin :
  Insulin, the hormone that regulates blood sugar, also plays a role in fat storage. Insulin resistance can lead to an accumulation of fat in adipose tissue, thereby increasing the risk of cellulite.
  
  
• Norepinephrine :
  Norepinephrine is involved in regulating the breakdown of fats. Abnormalities in the release or function of this hormone can disrupt fat metabolism and contribute to the formation of cellulite.
  
  
• Thyroid hormones :
  Thyroid hormones (T3 and T4) regulate basal metabolism. Hypothyroidism (low production of thyroid hormones) can slow the metabolism, leading to an accumulation of fat and an increase in cellulite.
  
  
• Prolactin :
  Prolactin, a hormone mainly known for its role in lactation, can also influence water retention and the distribution of fat, potentially contributing to the formation of cellulite.

2. Genetic Factors : Genetic predisposition plays a significant role in the susceptibility to developing cellulite. 

Genes can influence various aspects related to cellulite, including:

• Fat distribution :
  Genetics largely determines the distribution of adipose tissue in the body. Some people are genetically predisposed to store more fat in specific areas, such as the thighs and buttocks, where cellulite is more common.
  
  
• Skin elasticity :
  Genes also influence the structure and elasticity of the skin and connective tissues. Reduced elasticity and an increased tendency toward fragility of connective tissues can promote the formation of cellulite.
  
  
• Metabolism :
  Basal metabolic rate, largely determined by genetics, affects the body's ability to burn fat. A slower metabolism can lead to a greater accumulation of fat, contributing to cellulite.
  
  
• Hormonal responses :
  The sensitivity of hormone receptors and the way hormones affect adipose tissue can vary depending on genes. This variability may explain why some people develop cellulite more easily than others.

3. Physical Inactivity

• Poor blood circulation :
  A sedentary lifestyle can lead to insufficient blood circulation. When muscles are not actively used, blood flow is reduced, which decreases the supply of oxygen and nutrients to cells and prevents the effective removal of metabolic waste.
  Poor blood circulation can contribute to the formation of fat deposits and to fibrosis of connective tissues, thereby accentuating the appearance of cellulite.
  
  
• Water retention :
  Physical inactivity also promotes water retention. Lack of movement reduces lymphatic drainage, an essential process for eliminating excess fluids and toxins from the body. Water retention causes tissue swelling, increasing the visibility of cellulite.
  Regular physical exercise, such as walking, running, and strength training, improves blood and lymphatic circulation, thus reducing water retention and the appearance of cellulite.
  
  

Certain foods can worsen the cellulite by promoting fat accumulation, water retention and inflammation. 

Here are the main types of foods to avoid to reduce cellulite : 

Refined sugars and carbohydrates, found in candies, pastries and sugary drinks, are notorious enemies in the fight against cellulite. These foods are rapidly absorbed by the body, causing insulin spikes.

• Increased fat storage : Insulin spikes promote fat storage, particularly in areas prone to cellulite.
  
• Cellulite formation accentuated by hormonal fluctuations : Hormonal fluctuations caused by a diet high in sugars can accentuate the appearance of cellulite.
  
  

Saturated and trans fats, found in fried foods, fast food and processed foods, should also be avoided.

• Contribution to inflammation : These fats can cause tissue inflammation, which worsens the appearance of cellulite.
• Subcutaneous fat retention : They promote the accumulation of fat beneath the skin, increasing irregularities and making cellulite more visible.
  
  

Salt, when consumed in excess, can cause water retention, thereby contributing to cellulite.

• Water retention : Salt draws water into the tissues, causing swelling that accentuates the lumpy appearance of the skin.
• Worsening of cellulite : Water retention due to excessive salt intake makes cellulite more noticeable.
  
  

To effectively fight the cellulite, it is essential to choose foods that promote good skin health, reduce inflammation, and encourage healthy digestion. 

Here is a list of the types of foods to include in your diet:

Fiber plays a crucial role in digestion and reducing water retention. It also helps regulate blood sugar, which prevents insulin spikes responsible for fat storage.

Examples : 

- Fruits: Apples, pears, berries.

- Vegetables: Broccoli, spinach, carrots.

- Whole grains: Oats, quinoa, brown rice.

Proteins are essential for building and repairing muscle tissue. They help tone the skin and reduce body fat, which can decrease the appearance of cellulite.

Examples :

- Skinless chicken.

- Fish.

- Tofu and legumes.

Healthy fats, especially omega-3s, are important for skin health and for reducing inflammation, two key factors in managing cellulite.

Examples :

- Fatty fish: Salmon, mackerel.

- Avocados.

- Nuts and seeds.

Antioxidants protect cells from damage and reduce inflammation, thereby contributing to healthier skin that is less marked by cellulite.

Examples :

- Berries : Strawberries, blueberries.

- Citrus fruits : Oranges, lemons.

- Green vegetables : Kale, broccoli.

Adopting a diet rich in fiber, lean proteins, healthy fats and antioxidants is an effective strategy to reduce the appearance of cellulite. These foods not only improve overall health, but also promote smoother, more toned skin. By making smart dietary choices, you can better manage and reduce cellulite, while benefiting from a nutritious, balanced diet.

See also our article on dietary rebalancing

Dietary supplements can play a crucial role in managing and reducing the cellulite, especially when they provide nutrients that are difficult to obtain in sufficient quantities from diet alone. Incorporating dietary supplements can improve skin health, reduce inflammation, and support a healthy metabolism.

1. Omega-3 : Omega-3 fatty acids are known to improve skin health and reduce inflammation. They help maintain the skin's elasticity and hydration, which can decrease the appearance of cellulite.

- Sources : Fish oil capsules, flaxseed oil, chia oil.

2. Coenzyme Q10 : Coenzyme Q10 is a powerful antioxidant that increases cellular energy and improves blood circulation. Better circulation helps remove toxins and deliver nutrients to skin cells, thus reducing the appearance of cellulite.

- Sources : CoQ10 supplements, some foods such as organ meats and fatty fish.

3. Berberine : Berberine is a natural compound that helps regulate blood glucose and lipid metabolism. By improving the management of fats and sugar, it may help reduce the accumulation of subcutaneous fat associated with cellulite.

- Sources : Berberine supplements.

4. Antioxidants : Antioxidants protect cells against damage caused by free radicals and reduce inflammation. Healthy, less inflamed skin is less prone to cellulite.

- Sources : Supplements of vitamin C, vitamin E, and plant extracts rich in antioxidants such as green tea, acerola and astaxanthin.

Also check out How Micronutrition Can Help You Lose Weight

Drinking enough water is crucial for eliminating toxins from the body and reducing water retention, which can improve the appearance of cellulite.

Regular physical activity helps tone muscles and reduce fat deposits. Cardiovascular and strength-training exercises are particularly effective.

Recommended types of exercises :

- Cardio : Running, swimming, cycling.

- Strength training : Squats, lunges, resistance training.

- Yoga : Improves circulation and flexibility.

Regular massages and the use of anti-cellulite creams can improve circulation and help reduce the appearance of cellulite. However, these solutions are often temporary and should be complemented by lifestyle changes.

In conclusion, cellulite is a common condition influenced by various factors, including hormones, diet, and lifestyle. 

Although it is difficult to get rid of completely, adopting healthy habits such as a balanced diet, adequate hydration, and regular exercise can greatly reduce its appearance. 

Dietary supplements can also provide additional support to improve skin health and reduce water retention.