Millions of women would literally do anything to get rid of the visible orange peel from their thighs or buttocks. There are many newer products on the market that are designed to help fight or reduce monstrous clumping of fat under the skin. We devote a lot of time to numerous care treatments, patting creams, massaging and brushing the skin. Many people reach for miraculous pills. However, is it enough to get rid of cellulite?
What is and where does cellulite come from?
Cellulite, commonly known as orange peel or mattress skin, is a problem that affects about 85% of women over 25 years of age. From a scientific point of view, this is an aesthetic defect caused by the abnormal distribution of adipose tissue along with the accompanying pathology within the connective tissue. These abnormalities are manifested by visible lumps, depressions, bulges or furrows on the surface of the skin. This problem mainly affects women, but it can also occur in men. Cellulite affects not only people who are overweight and obese, but also thin people. The lesions usually locate within the abdomen, hips, thighs and buttocks. Cellulite is a phenomenon that is rooted in many factors, such as genetic factors, age, sex hormones (mainly estrogens), sedentary lifestyle – low physical activity, broadly defined lifestyle, including diet.
The effect of estrogen
Women were somehow wronged by nature and endowed with predispositions to cellulite. The most important one, because the etiological factor of cellulite formation was just female sex hormones – estrogens. Despite their other pro-health properties, in the context of an orange peel, they are considered the greatest evil. Estrogens are steroid hormones that are responsible for the expansion of blood and lymph vessels, tissue swelling and disorders that lead to abnormal fat accumulation in the subcutaneous tissue and toxins in fat cells (adipocytes). Hormonal changes in various periods, especially puberty, pregnancy or menopause are stages that in particular predispose to the appearance of the first signs of cellulite. Cellulite is very difficult to eliminate completely, but a correct, healthy diet, properly selected physical exercises and cosmetic treatments, can significantly reduce it and prevent further development of cellulite and the consequences.
Diet in the fight against cellulite
To fight effectively and win with cellulite, it’s not enough to fight it from the outside with cosmetics and treatments. It is important to stop „fattening” our cellulite and fight it from the inside. The development of the orange peel is most caused by an unbalanced diet, with a high content of animal fats, excessive intake of carbohydrates (especially simple, easily assimilable), which promote the development of insulin resistance and deposition of adipose tissue. The diet should exclude all fast food, sweets. It is also very adversely affected by the consumption of a large amount of salt, spices and instant dishes with monosodium glutamate and processed foods. High salt content in the diet contributes to the retention of water in the body and the formation of edema. It is important to eat fluids and drink water (at least 1.5 liters of mineral water per day). Research shows that a diet low in fiber, which promotes the formation of constipation, contributes to the development of cellulite. It leads to venous stasis and increased permeability of capillaries. The use of significant quantities of caffeine, cigarettes and alcohol also have a negative effect. Cigarettes induce very large amounts of free radicals in the body that damage our cells. Regular consumption of alcohol increases the level of estrogen and also does not help us in the fight against cellulite. It should also be remembered that alcohol provides a significant amount of extra calories.
Unfortunately, the current pace of life, stress and low physical activity are not allies in the fight against orange peel. A sedentary lifestyle favors the reduction of muscle mass and the increase of body fat due to excessively consumed calories. The prevalence of sedentary work impedes proper venous circulation. As a result of these processes, there is a disturbance of tissue blood supply and weakening of metabolism in subcutaneous adipose tissue. Interestingly, due to the venous stasis and improper blood supply of tissues, it is also not very helpful in the fight against cellulite wearing very tight clothes. Cellulite is also affected by emotional disorders, depression and stress, which modify our metabolism to a large extent. Fighting with cellulite can also hinder diseases of the endocrine system, cardiovascular system, taking certain medicines (eg antithyroid), or hormone replacement therapy, which may cause abnormalities in the subcutaneous tissue.
What should be in the anti-cellulite diet?
An extremely important aspect in the fight against cellulite is the right amount of drinking water. It is recommended to drink 1.5-2 liters of mineral water each day. The right amount of water in the anti-cellulite diet speeds up the metabolism, cleanses the body of toxins and removes excess water. A good choice is drinking water with the addition of lemon juice. It is also recommended to use green and white tea, infusion from nettle, horsetail and yarrow. Teas and herbal infusions have a diuretic effect, they also help to remove accumulated water and toxins.
In the struggle with cellulite, we should avoid simple carbohydrates. Unfortunately, you should say goodbye to all sweets and sweets, sugar, sweet drinks. Fruit should also be eaten in moderation. The white bread should be replaced with a whole-grain bread, containing more fiber. Also recommended are complex carbohydrates in the form of groats, oatmeal, brown rice and wholemeal pasta.
Animal fats should be replaced as much as possible with vegetable fats from the omega-3, omega-6 and omega-9 groups. It is healthy fats that improve tissue metabolism and accelerate fat burning. They also prevent the deposition of fat stores in our body. Good sources of healthy fats in the diet are oil, rapeseed oil, linseed oil, pumpkin and sunflower seeds, nuts, sesame seeds, pumpkin seed oil, walnut oil, fatty fish (salmon, halibut, mackerel, tuna, sardines), avocado , avocado oil.
The anti-cellulite diet should be enriched with freshly squeezed juices and cleansing cocktails. Combinations of vegetables and fruits provide large amounts of vitamin C and potassium, support the work of the kidneys and liver, cleansing the body of toxins. Use as much as possible the green parsley, lovage and celery.
Vegetables and fruits
According to the new Pyramid of Healthy Nutrition and Physical Activity, vegetables and fruits should be our foundation in the daily diet. They are a source of valuable vitamins and minerals and provide us with a large amount of fiber. Vegetables and fruits thanks to the content of different dyes are rich in antioxidants that protect our cells from free radicals and delay the aging process. However, it should be remembered that vegetables should be eaten in larger quantities than fruits. Fiber ensures proper metabolism, digestive system function and reduces the absorption of sugars and toxins from the gastrointestinal tract. Eating fiber also gives us a longer feeling of satiety after a meal and protects us from eating unhealthy snacks between meals. In the anti-cellulite diet a good source of fiber, minerals and vitamins from the group B are also sprouts (eg radishes, alfalfa, sunflower, broccoli). The most recommended fruits and vegetables in the fight against cellulite are oranges, lemons, melon, strawberries and raspberries, currants, grapefruit, blueberries, cherries, mangoes, apples, spinach, peppers, carrots, tomatoes and dill. Pineapple is also recommended, which supports fat burning and regulates the digestive tract very well.
The hormonal balance is beneficial for the anti-cellulite diet. So products with phytoestrogens, especially in women during menopause, are recommended. Phytoestrogens by mimicking natural estrogens may partially block their adverse effects. Products rich in phytoestrogens are soy and soy products, chickpeas, lentils, plums, cherries, strawberries, pomegranate seeds, sesame seeds, linseed, alfalfa sprouts.
In the fight against cellulite, you should limit the use of salt, exclude vegetation, maggias and broth cubes, as well as spicy spices that favor the retention of water. Spicy spices can also over-stimulate our appetite. You should use herbal spices marjoram, thyme, basil, oregano, tarragon and other fresh, mild herbs. Do not forget about turmeric, the strongest antioxidant. A ginger root is also recommended.
Cellulite is the result of disturbances in the economy and abnormal distribution of adipose tissue in the subcutaneous tissue. In order to fight with it effectively, you should follow a healthy, balanced diet, combined with physical activity, modeling exercises, and cosmetic and skin firming treatments.