With the arrival of good weather, something almost ritualistic happens: we leave our coats, and dresses, shorts and skirts reappear… along with the shame of cellulite. This “orange peel skin” is present in 80% to 98% of women starting at puberty (regardless of size, age or lifestyle) while it only occurs in about 10% of men.
Understanding how cellulite works will allow you to decide what to do with your body without guilt or pressure, based on information rather than judgment. This article explains why it occurs, what factors make it worse, and what habits actually help improve its appearance and prevent it.
Why women have more cellulite than men
Cellulite is an aesthetic alteration of the subcutaneous tissue on the buttocks, thighs, hips or abdomen, which is due to the following factors:
- Hormones: Estrogen (the main female hormone) stimulates lipogenesis (fat storage), inhibits lipolysis (fat burning), slows microcirculation and promotes fluid retention, which in turn increases swelling and worsens microcirculation. This is why cellulite affects men less and appears or worsens during periods of intense hormonal changes (such as puberty, pregnancy, premenstrual period or menopause).
- Connective tissue: Women have a different connective tissue structure than men. While in men, the fibrous septa are arranged diagonally or in a cross shape – creating a kind of more durable “mesh” – in women, the lobules of subcutaneous fat are organized into larger vertical chambers, causing the adipocytes (fat cells) to protrude into the dermis.
- Genetics: Genes determine skin structure, texture, connective tissue distribution and tendency to retain fluid. Because of this, if your mother or sisters have cellulite, you are more likely to develop it too.
- Microcirculation: The microcirculation is the system of smaller blood and lymph vessels responsible for transporting oxygen and nutrients to the skin and removing fluids and waste. When it is slow or ineffective, fluid builds up (edema), fat (a type of thick, viscous gelatin) is deposited, tissue hardens (making dimples more noticeable), fat cells swell, and skin loses elasticity.
Other Agents of Cellulitis
Stress
When we are stressed, our bodies secrete cortisol, a hormone that promotes fluid retention, stimulates fat accumulation (especially in the buttocks, thighs and abdomen) and increases inflammation, destroying collagen (the structural protein that gives skin firmness and resilience). In addition, stress activates the sympathetic nervous system, causing vasoconstriction (small vessels narrow and less blood and oxygen reach the tissues).
All of this translates into more lymphatic stasis (the lymphatic system is poorly drained and fluid builds up), as well as tissue swelling and stiffness. On the other hand, this emotional overload often disrupts sleep and leads us to more sedentary behavior and poorer nutrition, fueling a vicious cycle.
Smoking
Tobacco severely affects microcirculation (narrows blood vessels and reduces available oxygen) and damages collagen and elastin (proteins that keep skin firm and fibrous septa intact). This causes the fat retaining walls to weaken and the fat cells to swell, resulting in the classic “orange peel skin”.
Added to this is the fact that smoking reduces levels of vitamin A, an essential nutrient for cell renewal and skin tissue quality, which makes the skin more fragile and less elastic, allowing cellulite dimples to become more prominent.
Sedentary lifestyle
A sedentary lifestyle is one of the main causes of cellulite. When we spend long hours sitting or being inactive, blood and lymph circulate with more difficulty, promoting tissue stiffness and poor collagen quality.
In addition, like tobacco, a sedentary lifestyle is often accompanied by other habits that affect microcirculation, such as poorer sleep, snacking on very salty or sugary foods, or spending more time in positions that compress small blood vessels.
Diet
A prolonged diet of very salty, very sugary or high-fat foods of poor quality (especially highly processed foods, fried foods, trans fats and products made with refined flours) can worsen cellulite because it worsens fluid retention, increases inflammation, stimulates adipogenesis and changes microcirculation.
Overweight
Cellulite is not a problem of being overweight (in fact, many thin women have it), but it can make it worse or more visible. On the one hand, excess weight increases the pressure on small vessels, preventing venous and lymphatic return. On the other hand, it usually increases fluid retention and local lipogenesis (fat cells grow and push into the dermis).
All of this accelerates lymphatic stasis (drainage slows down and fluid builds up), increases swelling, makes tissue stiffer, and destroys collagen.
Cellulitis vs. Lipid
Lipedema is a chronic condition that almost exclusively affects women. It is estimated to affect 10-20%, although it is probably more common because it is usually underdiagnosed as overweight, obesity or edema from fluid retention. Its initial appearance can be confused with cellulite, especially in Stage 1, when the skin shows a pattern similar to “orange peel skin” when stung.
Unlike cellulite, in lipedema, fat accumulates abnormally and progressively on the hips, buttocks, and legs (and in up to 30% of cases, also on the arms) and is painful to the touch, soft, symmetrical, and resistant to diet and exercise.
Like vulvodynia and endometriosis, lipedema is often misdiagnosed (in fact, the average time to a correct diagnosis is about 20 years). Twenty years of constant medical appointments are prescribed where it is confused with other disorders and ineffective treatments.
If you notice disproportionate accumulations of fat in your legs, thighs or hips, along with pain, inflammation or weight, consult a doctor and if you do not agree with their diagnosis, insist on further medical advice.
Practical tips to improve the appearance of cellulite
- Physical Activity: Fight sedentary habits and engage in moderate exercise that activates circulation (walking, swimming, stair climbing) to prevent venous insufficiency and promote lymphatic return.
- Clothing: Avoid very tight clothing and artificial fabrics, as they inhibit microcirculation. Also, avoid high-heeled shoes. As we’ve seen in this article, they cause circulatory problems, leg damage, and postural and muscle changes that can become chronic.
- Diet: Reduce your consumption of alcohol and discouraged foods and increase your intake of fruits (watermelon, pineapple), vegetables, potassium-rich foods (banana, avocado, spinach), cleansing tea (green, red), and natural diuretics (pineapple, celery, lemon, parsley).
- Yo-Yo Diets: Don’t go on yo-yo diets. Rapid weight changes affect skin elasticity and connective tissue quality, accentuating cellulite.
- Hydration: Contrary to what some “urban legends” claim, you do not retain more fluids by drinking more water. In fact, the opposite happens, because when we are dehydrated, the body tends to compensate. On the other hand, proper hydration allows good functioning of the kidneys and the elimination of toxins. So stay hydrated with water, natural (sugar-free) juices and homemade broths.
- Tobacco: Stop smoking. it is one of the habits that accelerates cellulite the most, even in thin women. If it is too difficult for you, at least reduce the number of daily cigarettes. after smoking just one, blood flow to the skin is reduced by 28-38%. Give him a break.
- Stress: To prevent stress and anxiety from taking over your life, it’s important to recognize what situations upset you and set limits on those that drain your resources. It also helps to surround yourself with calming people, incorporate practices that regulate the nervous system (such as mindful breathing, gentle movement, or meditation), maintain moderate physical activity, and make time for activities that connect you with pleasure and creativity. And if you notice that emotional exhaustion is taking over, seek professional support. it is a form of early care that prevents these symptoms from becoming chronic.
- Massage and lymphatic drainage: Professional massages and lymphatic drainage are very effective treatments for improving skin texture and reducing swelling. If you can’t afford it, brush yourself with a natural bristle brush (always toward the heart) to stimulate circulation and exfoliation. You can also massage yourself with your hands (or specific cellulite rollers) after applying specific anti-cellulite products: if you do it the right way and are consistent, the appearance of your skin will improve a lot.
- Non-invasive Aesthetic Treatments: You can supplement the above habits with treatments such as pressotherapy, radio frequency, ultrasound, mesotherapy, etc., which are specific to the treatment of orange peel skin and its causes.
Cellulite is a woman’s natural process due to many factors, not a stigma to hide or be ashamed of. If we decide to deal with it, let it be with respect for our bodies that do so much.
