Tools for Understanding and Eliminating Cellulite

Hello Loves,

Even though we are in the middle of winter and layering up, our physiques still need our attention. It’s bathing suit season 365 days a year because our body is our home. Looking our best is secondary to feeling our best. But, let’s be real, we all want to look our best. It’s nothing to be ashamed of. Being the best version of ourselves is healthy. Whereas, ranking ourselves with others is unhealthy. So, let’s talk about the nemesis revealed when we aren’t hiding under layers of winter clothes…cellulite!

Most women I know would like to reduce their cellulite. But what exactly is it? Once it arrives, is it here to stay? Why does it seem to increase during midlife? Can it really be effectively reduced? Does it even matter? Or should we just accept it as inevitable like “death and taxes?!”

Cellulite is the uneven appearance of skin/flesh that accumulates just under the skin. It commonly accumulates on the legs and hips, and sometimes upper arms and belly. Much is being learned about cellulite and how we can effectively reduce it. Let’s look at this fascinating topic together.

1. What is cellulite?

New research suggest that cellulite is actually unhealthy fascia. Fascia is the connective tissue under the skin and it also wraps around our muscles and organs. In Oriental medicine, fascia conducts the life force/chi throughout the body. It is, in fact, the layer/depth into which most acupuncture treatments are done because it is the bio-conductive tissue. The fascia we see and call cellulite is the layer just above the muscles and below the skin. Thin people can have it but it tends to accumulate even more as we put on weight and as we age.

2. What is the relationship between movement and cellulite?

Recovering healthy fascia is helped through moving at least every 30 minutes throughout the day (cleaning, taking laundry upstairs, walking on errands, doing house/yard work, cooking, etc.). Rebounding is excellent for moving the lymphatic fluid that can get “stuck” in the fascia through the system. Aerobic exercise increases circulation, and for that reason, moves the lymph through the fascia.

Weight resistant exercise builds/maintains muscle which is metabolically active and helps regulate hormone balance in a way that is unfriendly to cellulite. Yoga increases circulation and helps move lymphatic fluid/Chi through the tissues of the body and will often reduce cellulite. Gradually build 20-60 min workouts into your morning and evening routine in addition to your active lifestyle. I like to start the day with yoga and a walk or rebounding on my mini-trampoline and then do a Pilates or strength session before dinner. If you aim for 2 movement sessions a day (don’t worry if they are short!), even when the day morphs and you loose one, you still got one in! I find morning movement gets me connected to my breath and into my body (rather than just in mental strategies for the day ahead). The late afternoon session helps me release the day and transition to a more relaxed evening.

3. What dietary factors influence cellulite accumulation?

All inflammatory foods will support the development and homemaking of cellulite. Simple carbohydrates, vegetable oils, preservatives, non organic pesticides/herbicides, additives, non pasture raised/wild animal products with accumulations from GMO sourced feeds and antibiotics given to the animals, cigarettes, and alcohol all increase inflammation in our tissues and multiply our cellulite. A diet of 1/2 vegetables (mostly leafy greens), nuts/seeds/healthy oils, moderate portions of animal proteins, low fruit consumption, carefully chosen complex carbohydrates, and goat/sheep dairy in small portions can significantly reduce inflammation and balance hormones in a way that naturally melts away cellulite.

4. Other than a clean diet and movement what can be done to reduce cellulite?

Whatever stimulates circulation, helps move lymphatic fluid, and reduces inflammation will also reduce cellulite. Dry brushing, infrared sauna use, cold plunges/showers, rebounding, lymphatic drainage massage, and anti-inflammatory supplements can work together to boost your progress. I like to use a gua sha disk or fascia blaster 3x week for about 30 min (while listening to a podcast usually) to smooth my fascia and keep it in top shape. Foam rolling is helpful for this but less effective than the firmer and more direct pressure from the fascia massage tools. To learn more about fascia massage and get the tool I use you can go to ashleyblack.com. Another tremendous benefit of doing fascia massage is that there are reservoirs within the fascial tissue that are stimulated to produce collagen at the same time the fascia is being “organized”by your massage strokes. That is quite a 2 for 1—younger looking skin and reduced cellulite. This type of massage also reduces systemic inflammation (by moving lymphatic fluid more effectively) and reduces pain in those experiencing chronic pain in their bodies. There are so many benefits to working strategically to steward our fascia.

5. The relationship between aging and cellulite is interesting. Why does it seem to multiply towards midlife?

The accumulation of cellulite with age is related to decreased circulation, increased inflammation, hormonal imbalances, decreased overall health, accumulated oxidative stress resulting in sub-optimal well being, weight gain, and decreased activity levels. While all of this is “normal”/commonly occurs, it is not inevitable or healthy. Our actions are powerful levers to shift all these factors and regain our optimal wellness. Find and regularly see a Functional Medicine Doctor so that you can get to the root of your maladies and begin to turn back the clock. Befriend and support other health focused friends. Find role models of people who are aging beautifully in body, mind, and spirit and make that your expectation, too. We live into our expectations, so choose yours carefully!!!

Closing thoughts….

At age 46 and with 6 babies I don’t exactly have the “advantage” of being a naturally cellulite free 12 year old beach bunny! And yet, the truth is, I have little to no cellulite. I have had it before and gotten rid of it. When I baked and ate lots of desserts as a young teen, it crept on. Then I learned about diet and fitness and it melted off. When I sat a lot to nurse 6 hrs a day…it started to accumulate. But, when my new mom sedentary months concluded, I started adding more intense fitness and it came off. All we have to do is see how we can shift our patterns and then change happens. We live. We learn. We change. Things shift. Don’t be discouraged, take action and watch things shift. Make the changes out of love, not out of frustration. Your body is a miracle and we are all just learning as we go. Now you are better educated and can take better action!

I used the practices above have the healthy fascia I have today. When we realize that it’s not just about wanting to look great in summer clothes or lingerie (which I am all for!), but it’s about reducing inflammation, increasing the flow of vital energy in the body, and optimizing our wellness, we can see that it’s worth the effort to make the changes to our diet and lifestyle. We can be healthy and beautiful at any age with good habits.

Our health is in our habits. We have to choose our habits based on the results we want. Pick 2 or 3 of the ideas above and integrate those into your life for several months, and then pick another habit or two and just keep going (!) in small, consistent changes. The pay off for this effort is feeling good 98% of the time. It’s looking your best. It’s having your own back when it comes to the aging process. It’s autonomy and choice as you age. And, if we approach our lives with loving, strategic habits, we can always say “the best is yet to come”.