During the last few years, I observed a trend of increased cellulite, especially in young women. Why would an 18-year-old have cellulite? Especially if she is not overweight? And, it seems that it is due to our poor lifestyle choices. Bad diet, lack of physical activity, and poor sleep. All of that adds up. So, how can we reverse the trend and improve cellulite naturally?
Well, unfortunately, there is no quick-fix solution. We will need to put in some consistent work to reap the results, especially if we are 30-something or more. The situation is never hopeless and can be improved. It doesn’t even matter from what condition you start.
First of all, what causes cellulite? If we know what is causing it, we can work on solutions, right? So, what do we need to address to help with cellulite? The main areas to look into:
- Hormones and possible hormonal imbalances
- Muscle atrophy
- Poor circulation
- Loss of collagen or low collagen production
Hormones and possible hormonal imbalances
We all heard about estrogen, insulin, melatonin, DHEA, cortisol, etc. Many different hormones control various areas within your body, e.g., metabolism, sleep-wake cycle, growth, reproduction, homeostasis, and mood. The thing about hormones is that they work on schedule, and even seemingly insignificant imbalances can cause serious havoc in our bodies.
To keep our hormones under control, we need to take charge of our lifestyles and make better choices to keep ourselves healthy and in balance as much as possible.
What can we do to help our hormone balance naturally?
- Stop smoking. It is very harmful to the hormone balance
- Maintain a healthy weight
- Exercise regularly
- Eat a healthy diet to keep your gut happy. Make sure to include sufficient amounts of good-quality protein, fibre, healthy fats, and nutrient-rich foods like seasonal fruit and veggies. Also, cut back on sugar, even eliminate it.
- Get high-quality sleep regularly. A general rule of thumb is to get at least 7 hours and be in bed before midnight.
- Reduce stress. Explore different relaxation techniques, e.g. meditation, breathing exercises, yoga, hobbies, and listening to soothing music, to name a few.
Always consult your healthcare provider in case you suspect a hormonal imbalance. If you suffer from a health condition, please ensure you manage it well. Also, discuss with your healthcare provider if your condition can be controlled naturally.
Muscle atrophy
Remember that perky teenage years butt? Is it hanging low right now? Is there loose skin? If you do not like the image you see, you might want to invest time and energy to improve the situation.
If you are out of shape and haven’t worn your gym shoes for years, start small but be consistent.
Moving and exercising are particularly important, especially if you work in an office and sit all day. The human body needs to be challenged and is built for walking, not sitting around. Get outside and walk as much as you can. This will benefit your overall health, not only improve cellulite.
To tackle and significantly improve the appearance of cellulite, we need to work on the legs and glutes. The best exercises are squats, deadlifts and lunges, which you can easily do at home. No excuses. You will need to add weights for faster muscle growth.
Remember to look for balance in your exercise routine as well. Give yourself time to recover and rest.
Poor circulation
With poor circulation, your buttocks and thighs do not get enough blood enriched with nutrients and oxygen. The good news is that this one is probably the easiest to work on. To help with poor circulation issues, include dry brushing and massage in your morning and evening beauty routines.
Exercising and red light therapy would also help.
Loss of collagen or low collagen production
Now, this one is big, especially for those advancing with age. In a nutshell, the collagen layer between your skin and fat is fundamental for a smooth appearance. A lack of collagen will result in dimples because the fat will push against your skin, even though you only have a subtle fat layer. In this case, losing fat will not resolve the problem. You will need to help your body regenerate collagen.
Unfortunately, taking a collagen supplement is not a quick-fix solution here. To help improve cellulite and help your body with collagen production, you will need to:
- Reduce exposure to the sun and wear a sunscreen
- Stop smoking
- Get enough good quality sleep
- Exercise regularly
- Eat a healthy diet. To produce collagen, your body needs amino acids, so eat sufficient amounts of good-quality protein, fresh fruit and veggies, whole grains, nuts and seeds. Opt for organic as much as possible.
- Do intermittent fasting regularly
Final thoughts
“I think every woman would want to do something about their cellulite!”
Tyra Banks
To improve cellulite naturally, we need to build better lifestyle habits. Eating a healthy, balanced diet, exercising regularly, getting enough sleep, managing our stress levels, and, on the other hand, quitting smoking, drinking (or worse) will do miracles for our health, beauty and energy levels, to name a few.
Start this journey by taking some pictures of yourself, especially the back side. Then snap a few shots every month or so to track the progress.
If you need to implement more changes, it is helpful to find an accountability partner. Or partners. To help keep you motivated and accountable for progress and relapses every day.
