Coping with cellulite

A healthy diet and regular exercise is key to fighting cellulite and weight loss

No amount of lotions and potions alone will do the job of getting rid of cellulite. You need to look after yourself both inside and out. A healthy diet and regular exercise is key, maintaining your ideal weight, and ensuring you have all the nutrients to build healthy connective tissue. The Bodydoctor Fitness Training DVD and Book will help you improve your fitness with a healthy diet and exercise.

As that summer holiday is fast approaching, this is the time of year that we all begin to think of dusting off the bikini and heading for the beach. Unsightly cellulite can reduce your enthusiasm for baring all! So what can you do improve that orange peel skin and avoid the problem getting worse?

Cellulite affects 90% of women. It usually occurs on thighs and buttocks but also upper arms, back of the neck and abdomen. Both over weight and slim people can suffer from cellulite. It is not as simple as just a build up of fat.

What is cellulite?
Scientists have examined cellulite tissue in great detail to understand what it is and what can be done to prevent it. The cells involved are the fat cells just below the skin's surface. In cells affected with cellulite the connective tissue supporting the cells has become thin and damaged so the cells are less well supported. This causes their shape to distort and dimpling to occur. The other contributing factor is a sluggish lymphatic system. The lymphatic system helps the body eliminate toxins. As we age or become less active, the lymphatic system can become sluggish and toxins accumulate more readily in the body. As fat cells are a fairly safe place for the body to store toxins they accumulate here stimulating further distortion of the fat cells.

What causes cellulite to develop?

• Some people are more predisposed to cellulite than others because the number and size of fat cells in individuals are largely determined by maternal status.
• The likelihood of developing cellulite is increased by a junk food diet and excessive consumption of pesticides and chemicals as this increases the levels of toxins in the body.
• Lack of exercise. Regular exercise, even if its just walking keeps the body's lymphatic system functioning optimally, encouraging the removal of toxins from the body.
• Women who have persistent cellulite have a tendency to be constipated too - another sign of congestion of waste products.
• Your likelihood of developing cellulite increases with age.

Fit and Healthy Outside:

Exercise is very important for general health as well as for cellulite. The metabolic rate is increased for up to 15 hours after exercising, exercising suppresses appetite, increases endorphins (feeling good hormones), improves oxygen levels by increasing blood circulation, increases fat burning, stimulates thyroid, builds metabolically active muscles, improves respiration and circulation. Exercise is particularly important for stimulating the lymphatic system hence improving the removal of toxins. Start gradually and build up to 20 to 30 minutes of aerobic exercise 5 times per week. A resistance training programme will also help reduce cellulite. Consult a fitness expert for a safe fitness programme that will help with fat loss and the reduction of cellulite. Skin brushing: Use a natural brush with a long handle. Brush the entire body when it is dry, using a dry brush. Start with the feet and work your way upward. Do this every day before a morning shower. Stimulating circulation with cold water: Dousing the body in cold water after a bath or shower will also stimulate the blood and lymph circulation. Try also using a sauna. Take a few short bouts (5-10 minutes) with a cold shower in between. Massage: is helpful for both blood and lymph circulation. Always massage towards the heart.

Fit and Healthy Inside:

• Eat fresh, unprocessed food and eat organic as much as possible. Raw vegetables can be particularly cleansing and energising. Avoid refined, processed foods, which are all full of additives and preservatives. Fatty foods clog up the lymphatic system so avoid saturated fat. The essential fats in fish and seeds are beneficial however.
• Reduce the amount of toxins you are exposed to such as smoking, smoky atmospheres, pollution, pesticides etc.
• It is important to keep the connective tissue strong, since that might improve the reduction of cellulite. Eat foods high in vitamin C: peppers, kiwi, broccoli, citrus fruit, tomatoes, blackcurrants, strawberries and peas, and also food high in bioflavonoids such as: cherries, blueberries, blackberries, red grapes and buck wheat.
• Follow the clear skin diet. See previous newsletter

Supplements for clear skin

• A good multivitamin or mineral
• Vitamin C with bioflavonoids
• An antioxidant blend (Vitamins A, C and E. Zinc, selenium, lipoic acid, glutathione, cysteine, lycopene, extracts of green tea, grapeseed, pine bark or bilberry are all good ingredients to include.
• An essential fatty acid supplement - linseed, fish or evening primrose oil.
• MSM (contains sulphur, which is vital for collagen production. It is also a very potent detoxifier

Cellulite Research News

Conjugated Linoleic Acid can aid in improving cellulite Addition of CLA to herbal anticellulite pill. L Bambaum. Adv Ther 18 (5): 225-9 2002

This study looked at the effects of the polyunsaturated fat CLA on visible cellulite on the thighs. 60 women with cellulite were given either a herbal anticellulite pill or the same pill with the addition of CLA. The results were observed after 2 months. The addition of the CLA significantly improved the skin appearance in 75% of the woman. Thigh circumference reduced by an average of 0.88inches.

Comment: CLA is found naturally in red meat and dairy products. Because both of these are quite high in saturated fat it is perhaps better for over all health to take your CLA in supplement form.

Focus on Food

Roasted Celeriac with sage

Celeriac is packed with B vitamins especially riboflavin. Riboflavin improves skin condition as well as boosting immune function, regulating hormones and relieving stress. Since riboflavin is one of the most commonly deficient nutrients this is a great recipe for everyone. Try it whether you want to improve your skin condition or not!
1kg celeriac
1 sprig thyme
5 cloves of garlic
100ml olive oil
freshly ground pepper
150g rolled oats
15 fresh sage leaves chopped

Dice the celeriac into cubes and blanche in boiling water. Dry on kitchen paper then lay on baking tray with thyme and garlic cloves. Pour over olive oil, season and cook in a pre-heated oven at 200�C for 20 minutes. Sprinkle the oats into the dish and cook for 10 minutes until the celeriac is golden and crispy. Just before serving top with fresh sage, chopped.

Information in this nutrition update is provided by Amanda Moore (BSC (hons) Dip ION mBANT) at Totalbeing +44 (0) 845 658 5658. www.totalbeing.com.

Nutrion Archive Index

Walking back to happiness	The Rise of Obesity in our Children
To Sunbathe or not to Sunbathe?	What are we like?
Just don't mention the alcohol	Coping with cellulite
It's Not Like the Good Old Days	Why wheat can be a problem
Giving up Smoking	Vegan Nutrition
Alcohol and Nutritional damage	Vitamin Supplements
Breakfast	Headaches
The truth about vitamin C	Eating For a Healthy Pregnancy
Spring clean your skin	Insomnia
Is a low-fat diet good for you?	Supporting the Liver
Nutrition in Focus	Insulin Resistance
Syndrome X	Detox Treatment
Colds and flu	Super Foods for Fitness
Gout	Headache
Haemorrhoids	Pre pregnancy
Post Pregnancy	Acne From Hell 3
Acne From Hell 2	Acne From Hell 1
Case 3-3. Age 27 Female	Case 3-2. Age 27 Female
Case 3-1. Age 27 Female	Case 2. Male 30yrs
Case 1. Schoolgirl aged 15 yrs	Spring Clean
Summer/Spring Clean	Low Blood Sugar
Irritated Bowel Syndrome	Diarrhoea
Constipation	Wind
Water Retention	Berber Argan Oil
Digest and Absorb	Food Pyramid