Cellulite, Diet and Physical Activity

it is an inflammatory state of the subcutaneous tissue that involves the development of painful nodules to the touch and fatty deposits; it is a degenerative process of the connective and adipose tissues that affects 95-98% of the female population and very rarely the male one.

It would be more correct to define it as cellulalgia, panniculopathy or cellulalgic induration; in any case, cellulite must be considered not only as an aesthetic problem, but as a real disease.

In the last 30 years, the concept of female beauty has radically changed: from florid and abundant femininity, we have moved on to more athletic, slender bodies, with wider shoulders and a greater percentage of muscles.

Awareness of problems such as obesity, stretch marks and cellulite has therefore developed.
It was the female population that forced it to the attention of doctors; in particular, women take into consideration this problem - which affects young and old, fat and thin - especially near the summer season.

For further information: Cellulite: What it is in the details of cellulite reliefs and lumps drawn on the skin.

The fat that presses against the skin fibers forms small bumps, making the epidermis rough and creating the classic orange peel skin.

It has holes and knots, there is a thickening of the subcutaneous tissue and an increase in the consistency of the whole skin, accompanied by a decrease in its elasticity.
The texture is not uniform to the touch, but grainy and hardened. The area is painful because the nerve filaments are compressed by the thickening of the connective fibers.

Types of Cellulite

We can distinguish three types of cellulite:

• Compact: generally located on the upper and outer part of the thighs and in the buttocks; typically present in very young girls.
• Springs: generally located in the inner thighs and arms; usually present in women over 30 years of age.
• Edematous: connected to disorders of the venous circulation; typically affects the lower limbs.

In 60% of cases, the three types of cellulite are associated.

The symptoms are characterized by heat to the touch, feeling of weight and fatigue in the legs, tingling toes, bruising easily, muscle pain and local changes in the capillaries, with rupture of the same (in this case, contact an angiologist).

If you want the mathematical certainty of being in the presence of cellulite, you can resort to "thermography".

The areas in which it is preferably located are the buttocks, the belly, the calves, the outside of the thighs, the nape of the neck and the arms.

Frequent anomalies are the so-called "boot" - in the presence of which cellulite affects the ankle, calf and knee, giving rise to circulatory disorders - the "sausage" - with cellulite localized in the posterior area of ​​the thigh, near the joint of the knee - and the "culotte de cheval"or" riding pants ", with excessive lumbar hyperlordosis and prominent abdomen, muscle relaxation and cellulite in the buttock and thigh area.

(it is important for detoxifying the body).

Consume a lot of fruit and vegetables, always in order to purify, but above all for the "intake of vitamins and minerals; give preference to products containing potassium (to promote diuresis), such as bananas, melons, kiwis and above all" pineapple (for its anti-inflammatory efficacy), asparagus, garlic and leeks.

Use vitamin-mineral supplements, since, as we have seen, it is quite difficult to be able to cover the optimal requirement.

Give great importance to the "anti-cellulite" vitamins ACE: vitamin A counteracts the loss of elasticity of the connective tissue, vitamin C contributes to its synthesis (strengthening the walls of blood and lymphatic vessels, and hindering edema and venous stasis of the lower limbs), while vitamin E acts on the aged connective tissue favoring its regeneration and restructuring.
However, the B vitamins are also important, because they contribute to the rebalancing of the intestinal bacterial flora.

Use foods with a lot of fiber: a right amount of fiber favors peristalsis and intestinal evacuation.

Eliminate foods that create intolerances: if the suspicions fall on certain foods, due to the appearance of symptoms such as nausea, vomiting, diarrhea and abdominal cramps, any doubts must be verified through a test. Otherwise, the ingestion of these foods would cause a state of intoxication and water retention. For example, milk and dairy products could be indicated but, in a large number of adults, they often create problems of this type, sometimes difficult to identify.

Eliminate smoking and alcohol.

Eliminate or limit the use of drinks and nerve foods: tea, coffee and chocolate can have a negative effect on the nervous system; moreover, the excess of these substances causes toxicity and gastrointestinal irritation, as well as inhibiting the assimilation of some vitamins.
When using coffee, prefer the soluble one due to its high potassium content.

It is essential to eliminate fatty, salty, spicy sauces, gravies and fried foods. On the other hand, it is good to take care of the intake of essential fatty acids.

Eliminate sweets and refined sugars, or limit the intake of carbohydrates with a high glycemic index in moments of hypoglycemia (breakfast and post-workout).

Do not overuse laxatives, the abuse of which can cause intestinal atony and injury in the long run.

Do not use diuretics in an attempt to eliminate water retention: many women resort to this system, which however is useless and counterproductive because it gives only temporary results and creates a vicious circle that, in the long run, can cause even serious health problems.

it cannot be unique, but must make use of specific therapies, physical activity and appropriate diets.

It should be emphasized that "local" treatments (massages, acupuncture, thalassotherapy, hydro massages, saunas, thermomassages, lymphatic drainage, mesotherapy, baths, applications, etc.), apart from an intervention plan involving gymnastics and diet, can lead to improvements generally not exceeding 50% of the pathogenic state.

The treatment will be conditioned by the severity of the cellulite; according to the phases, gentle methods will be used, such as gymnastics and localized treatments, up to the surgical treatment (bearing in mind that the result obtained will not be definitive and the cellulite can reform itself).

Physical activity plays a role of primary importance in the treatment and prevention of this pathology; movement, in fact, increases the tone of the muscles and restores the adipocytes that cover them, triggering the process that leads to burning those in excess and increasing oxygenation and cell regeneration.

For further information: Cellulite: Remedies and Physical Activity

Cellulite: Which Physical Activity to Practice in the Gym?

It has been seen that one of the causes of cellulite is reduced muscle volume.
Muscle tissue, at the metabolic level, is 10 to 20 times more active than adipose, both at rest and in activity. Therefore, a toned and well developed muscle is in itself a guarantee of the absence of cellulite.

In fact, it is almost impossible, or very rare, to see a bodybuilder or fitness athlete with cellulite.

However, bearing in mind that it is an "inflammation of the subcutaneous tissue, we must adopt training strategies that do not aggravate this inflammatory process.
We must therefore avoid that the intensity of the exercise causes massive production of lactic acid and muscle micro-injuries.

When setting up a program bodybuilding we must always keep in mind the concept of gradualness, starting from free body exercises or with small overloads.

Take the time to make significant changes (at least one year), as has never been so counterproductive as in this case; reactivating an inert fabric, in fact, is a time-consuming process.

It is necessary to give due importance to aerobic activity, to reactivate the circulation, but above all to methods such as circuit training, aerobic circuits, P.H.A. etc.