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AMANDAHAMILTON CELLULITE SPECIAL Learn how to beat it!
THE TRUTH ABOUT CELLULITE
the what, where and why you have to know
UNDER THE SURFACE how your skin works, the impact of hormones and
ABOUT YOU
do you need a cellulite detox?
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KNOW THY ENEMY!
THE TRUTH ABOUT
C E LLU LITE
What is cellulite? Often described as orange peel skin, cellulite is commonly found on the thighs, bottom, stomach, knees and upper arms. The skin will appear dimpled or puckered - take a large pinch of the top of your thigh and if the skin looks lumpy or bumpy, that’s cellulite. While cellulite contains fat, it’s made up of more than just fat cells. The fat in cellulite
is in the layers of the skin, and is not the source of fat your body burns as fuel for energy. The fat you burn for energy comes from far below the skin, near your bones, which is why even very slim women can have cellulite!
Located in the subcutaneous (subsurface) layer of the skin, cellulite occurs when fat cells push up from below, through the surrounding network of fibrous connective tissue (called septa) that keeps them in place, causing that bumpy cottagecheese appearance. Fat cells and septa provide insulation, cushioning, and structural support for your skin, as well as temperature regulation. It also serves to store fat so the body has sufficient calories for pregnancy and breastfeeding, which is why some women may notice they have more cellulite after pregnancy. The reason why the fat cells push through the connective tissue isn’t just about your diet - hormones, poor circulation, stress, smoking and how much you exercise also play a part. The pattern of your septa is also genetic, which means cellulite is too. You can see why dieting alone won’t improve it! My combined approach can help you get real results to lessen the appearance of cellulite, working from the inside out.
This means cellulite is a skin problem, not just a weight-loss problem. AMANDAHAMILTON
Grade your dimples! Doctors classify this skin phenomenon using three grades. Where does your cellulite fit on the scale?
GETTING UNDER THE SURFACE
GRADE 1 You won’t notice any cellulite when you’re standing and possibly even walking (although movement or sitting may cause it to appear), but if you pinch the top of your thigh or squeeze your bottom you may notice dimpling. A micoscopic examination of your cells will spot tell-tale underlying anatomical changes.
GRADE 2 When you’re standing you may not notice any cellulite, but when you sit, puckering or dimples can be seen in the thighs or bottom. Cellulite makes the look pale or pasty (pastiness), the area will feel like it has a lower temperature and the skin has decreased elasticity.
GRADE 3 Cellulite is clearly visible when you stand and lying down, and it’s possible to feel the dimples on your skin with your hands. You also have all the Grade 2 signs.
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HOW YOUR SKIN WORKS Knowledge is power, so let’s start with getting to know the way skin functions. Think of your skin as a sink, then imagine your body’s circulatory and lymphatic systems as the pipes that deliver clean water, which washes away dirty water. A sluggish flow of blood and lymph means the septa, the connective tissue in the skin, becomes more fibrous and tightens,
pushing down on underlying fat cells and worsening the appearance of cellulite. This happens because cells starved of oxygen and nutrients become incorporated into septa, thickening and hardening them.
CIRCULATION IS IMPORTANT TOO A decrease in circulation causes veins and capillaries to become weakened and leak blood into the surrounding tissue. This increases pressure in the subcutaneous layer of the skin and restricts flow even more. Finally, the increased pressure leads to a rerouting of blood flow around the cellulite area. Septa fibres continue to thicken and fat continues to be deposited in the subcutaneous layer. However, because of poor circulation, the fat and toxins can’t be effectively removed. So, any solution must involve movement! Vibration training such as using PowerPlate is an excellent way to improve fitness and circulation at the same time.
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WHY TOXINS WORSEN CELLULITE Toxic build-up is the overriding cause of stagnant lymph, one of the main causes of cellulite.
O
ver the years, toxins from the environment, processed foods and foods produced with chemical additives accumulate in our bodies. While the liver, kidneys, sweat glands and lymphatic system work hard to rid your body of toxins, these in-house detox systems can’t always keep up the pace. An overload of toxins means they get deposited and trapped in other places, particularly in and around fat cells, including those in the subcutaneous skin layer. This entrapment causes premature hardening of the once-elastic septa, causing them to bear down on the fat cells below. Like an overstuffed chair, tight structural support leads to bulging from below, creating that orange peel effect. The toxins from smoking are known to worsen cellulite. Smoking cigarettes allows free radicals to damage vein and capillary walls, causing them to become inflamed and leaky. Nicotine is known as a vasoconstrictor, meaning it constricts blood vessels. This allows less in-flow of blood for nourishment and less out-flow for cleaning and detoxification. When microcirculation is compromised, so are the tissues that receive nutrient-rich blood from the capillaries. All of this puts your skin’s natural ageing process into fast-forward.
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GOOD OLD H20 ‘Drink at least two litres of filtered or bottled water every day. This helps your body’s natural detoxification process and keeps your skin hydrated too.’
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Why women get the
BUM DEAL
When it comes to cellulite, men rarely suffer, while women get the bum deal! The connective tissue in men’s skin is stronger and their skin is thicker, making the appearance of cellulite less likely.
M
en’s chemistry is also different - the female hormone oestrogen is a major cellulite aggravator. When a woman’s body releases oestrogen, fluid builds up within fatty tissue. Oestrogen also encourages the storage of excess fat around our hips, thighs and bottom - Mother Nature’s way of making sure we have enough energy reserves for pregnancy and breastfeeding. Cellulite can first appear after puberty when the body releases a surge of oestrogen, although this will vary from person to person. Oestrogen boosts collagen formation, helping to keep your skin firm and elastic. Healthy skin depends on your hormones being well-balanced. During pregnancy and later again in perimenopause (the phase of entering the menopause which can last up to 10 years!) when hormone levels fluctuate, many women notice a sudden increase in cellulite. Another key hormone, progesterone, may be just as important for your skin as oestrogen. This may be because progesterone can be converted by the body into other hormones, including oestrogen, if and when needed.
During pregnancy and later again in perimenopause when hormone levels fluctuate, many women notice a sudden increase in cellulite
When your hormones aren’t balanced and collagen production is low, it isn’t just your skin that’s affected. Low collagen levels mean less resilience in the walls of your lymph vessels and veins, both of which are responsible for
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removing toxins from the subcutaneous layer where cellulite forms. The weakness causes blood and lymph flow to stagnate and can lead to stiffening of the septa.
PREPARING FOR BABY Pregnancy can make cellulite worsen. During preparation for childbirth, the body releases a hormone called relaxin that serves to break down connective tissue in the cervix. This loosening of tissue softens the cervix and widens the pubic bones, accommodating the baby’s’ passage into the world. But as we know, hormones never have an effect on just one event! Relaxin also decreases production of collagen — the protein responsible for keeping your skin strong and elastic. With less elasticity in your skin, you are much more likely to see the pushing up of fat cells on the septa.
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ABOUT YOU
STEP ONE - GET MOVING!
IS YOUR SYSTEM TOXIC? A toxic body is often an overweight body. My cleanse and re-shape system tackles cellulite, the ultimate toxic fat. Being toxic also means feeling tired all the time, so a cleansed system will help you feel more positive and energetic.
While losing weight will certainly help reduce the appearance of cellulite by decreasing the fat in the deeper skin layer, it’s not the only factor. The key is to keep your lymphatic system and circulation boosted and in tip-top condition. Since two of the lymphatic system’s responsibilities are to aid blood circulation and carry toxins away from tissues, keeping these systems working well is vital in the battle against cellulite.
When your body is clean and strong, it’s able to eliminate toxins efficiently. However, the vast majority of us are depleted in the nutrients we need to detox our systems properly, with sluggishness, cellulite and weight gain the common results.
Exercise regularly
DO YOU NEED A CELLULITE DETOX? Take this quiz to find out. 1. Do you suffer from headaches of any type, including migraine? 2. Do you suffer from hives (urticaria)? 3. Do you have acne? 4. Do you feel you have a slow or ‘sluggish’ metabolism and find it difficult to lose weight? 5. Do you have dark circles under your eyes? 6. Do you sweat a lot? 7. Do you suffer with nausea or vomiting? 8. Do you lead a ‘toxic’ lifestyle (lots of caffeine, alcohol, sugar, processed foods)? 9. Do you regularly use over-the-counter medication? 10. Where is cellulite located on your body? Arms only, thighs only, bottom only?
YOUR RESULTS If you answered yes to four or more of these questions, it’s time to take action. Follow my holistic anti-cellulite tips.
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AMANDA’S 4-STEP INNER-CELLULITE SOLTION}
IS CELLULITE GENETIC You may think, ‘well, if my Mum had cellulite, so will I’. While it’s true your genes provide a blueprint for your body, what you do day-today - your diet, exercise levels and how you deal with stress - has a huge impact on how your body looks. See your parents’ health issues as an opportunity to learn more about what you need to do to safeguard your own health and wellbeing. In other words, there’s plenty you can do! Try as we may, we can’t stop the march of time. Skin becomes thinner and naturally less elastic as we age – the septa become more rigid and fibrous, worsening the appearance of cellulite. But with a regular detox and exercise plus good nutrition, you can influence how quickly or slowly you age on the inside.
Do some form of exercise for 20-45 minutes three to five days a week, to help you burn excess fat and increase your muscle tone. Both of these benefits help reduce the appearance of cellulite. Exercise widens the circulatory pipes, bringing more nutrient-rich blood to your skin and taking away waste products, which preserves skin’s elasticity. And it has the same stimulating effect on the lymph system. By contracting your muscles, you exert a pump-like force that pushes lymph fluid forward to remove waste. Aerobic exercise that increases your heart rate, such as jogging, rowing, cycling and swimming, plus vibration training, such as the PowerPlate are particularly good for stimulating the circulation. Yoga and Pilates tone and strengthen while also helping you relax, swimming is a good whole-body workout, cycling tones the legs and bum. Or why not do activities you may not have tried since you left school, such as skipping rope or jumping on a trampoline or rebounder?
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STEP TWO – TREAT YOUR SKIN As your body’s largest organ, your skin is has a major role to play in detoxification, helping the body eliminate waste and toxins. Daily dry skin brushing encourages your lymphatic system to work efficiently, exfoliates the skin to remove dead cells from the surface, encourages cell renewal, increases blood flow and tightens the skin. It doesn’t take long and will quickly become part of your morning routine. The best time to brush is before your bath or shower, using a dry, long-handled brush made with natural fibres. Starting at your feet, use long gentle but firm strokes and work up the legs, sweeping up towards your groin. Then from your hands, sweep up your arms to the armpits. Brush upwards on your buttocks, and up your abdomen towards your heart. Brush down the neck and very lightly on the chest, and across the top of the shoulders, with long sweeps up the upper back. Avoid brushing your face and the nipple area. Brush each area only once and be gentle – your skin shouldn’t turn red!
Treat yourself to a massage
STEP THREE – EAT CLEAN TO BEAT CELLULITE
The goal of lymphatic massage is to drain and increase the flow of the lymphatic fluid in your body. The technique involves very subtle finger movements, creating pressure to mechanically move lymph through the lymph vessels and nodes from the lower part of the body to the upper. Lymph fluid is ultimately carried to the thoracic duct, which empties into the subclavian vein under your collarbone. By connecting the lymphatic system with the circulatory system, the thoracic duct sends toxins picked up along the way to be filtered out of the body. But remember, your lymph vessels are as thin as threads and must be massaged delicately in order to produce an effect. Seek out a lymphatic drainage massage therapist for best results. You can also try self-massage, targeting areas of cellulite. By putting pressure on your muscles, massage can boost your circulation as well as the lymphatic system. Self-massage can help you work on those difficult areas that can be hard to target through exercise, such as the inner knee and upper thigh. Gently massage the area in circular motions, kneading the skin like dough. Performing self-massage techniques a few minutes each day will help deliver nutrients to your skin and break down excess fat and toxins.
STEP FOUR – TAKE TIME TO RELAX When you’re stressed, your body releases adrenaline. This hormone directs blood to your ‘fight or flight’ muscles, such as the triceps, biceps and quadriceps, in preparation for self-defence or retreat. This means blood is redirected away from the skin, decreasing circulation and resulting in fewer nutrients delivered to skin tissue and less toxins removed. As well as the physical effects of stress, we also tend to reach for unhealthy food - chocolate, sweets and fatty takeaways - during periods of uncertainty, leading to greater toxin build-up, increased fat storage and ultimately, the appearance of cellulite.
The less processed and refined foods you eat, the fewer toxins in your system. Cut out refined white flour and foods high in fat, sugar and salt and treat yourself to foods high in antioxidants, such as deeply coloured fruits and veg: blueberries, cherries, mangoes, blackberries, citrus fruits, red cabbage, broccoli, spinach, asparagus, tomatoes, avocados and peas. In addition to feeding the skin, these foods combat free radicals — the molecules linked to cancer and premature ageing. They also help strengthen the flexibility of septa — and with elastic septa, cellulite stays beneath the surface. Make vegetables and pulses the basis of your meals, instead of meat or carbohydrates. Try to eat something raw each day to get your nutrients in as close to their natural state as possible – go for a leafy salad and snack on apples, nuts or berries. When you can, lightly steam your vegetables rather than boiling to retain maximum nutrients and make sure you get your quota of essential fatty acids by having two servings of oily fish a week. Cut down on alcohol – it dehydrates your body and overtaxes your liver, which is a major detoxifying organ. To fill in any nutritional gaps, take a good quality multivitamin and mineral complex every day.
When you’re feeling stressed, take a few minutes to breathe deeply. It not only helps you relax, but it also increases blood and lymphatic fluid circulation, serving to eliminate toxins and nurture your skin cells with nutrients and oxygen. Yoga is a great way to de-stress, helping you burn fat and tone your muscles at the same time. A regular massage is also a wonderful way to switch off. Try practicing meditation for 10–20 minutes a day, to clear your head, relax tense muscles and help calm your nervous system.
Avoid sugar as best you can. Sugar interferes with how your body metabolises vitamin C, which is integral in restoring skin structure and the formation of collagen and elastin.’
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