Hello beautiful ladies!
This week I want to talk about cellulite—something that’s absolutely normal because our skin isn’t supposed to look like a Barbie doll’s legs. Why? Well, we’re not made of plastic!
And while we may be deep into body positivity and body acceptance, a sudden invasion of massive cottage cheese-appearance on our legs and buttocks can wreak havoc on self-esteem, locking away dresses, skirts, shorts, swimsuits, and bikinis! And I don’t want this for any of you!
A little cellulite is totally normal, but during perimenopause and menopause, things can take a dramatic turn. That’s why I’m here—to give you some insight into what’s happening beyond the skin’s appearance and what you can do about it to fight perimenopausal cellulite.
Why Does Cellulite Happen? Blame It on Hormonal Decline
Cellulite is not just a surface-level issue. One of the main reasons it appears in women over 35 is due to hormonal changes, particularly during perimenopause and menopause.
Estrogen is essential for regulating blood flow and collagen production, so when estrogen levels drop, blood flow decreases, collagen production slows down, and fat cells push through weakened connective tissue—leading to that dimpled look.
But it doesn’t stop there. CORTISOL, the stress hormone, promotes fat storage and breaks down collagen even further. So, if you’re stressing about your cellulite, you’re only making the problem worse. Take a deep breath and stay with me, we can make this better together!
Cortisol and Cellulite: A Vicious Cycle
During perimenopause, stress increases cortisol production, which exacerbates hormonal imbalances and leads to greater fat storage. This hormonal cycle explains why cellulite often worsens during this phase of life. The more stressed you are, the more cortisol your body produces, leading to more cellulite and inflammation. Ready to embrace meditation and deep breathing techniques?
My Personal Experience: From Fluid Retention to Lymphatic Discovery
A few months ago, I noticed my body retaining water excessively, and my skin started looking odd. At first, I feared it might be lymphedema (yes, it was that bad!), but luckily, it was just fluid retention caused by hormonal shifts.
Now, let’s get real for a moment. I’m all into “body positivity and body acceptance” but we do not have to accept disease. When this happened to me, I felt devastated and cried because I didn’t like what I was seeing. But then I realized that feeling devastated and ugly was only raising my cortisol levels, worsening the problem.
I reminded myself that I am in perimenopause and so changes are part of my life right now. If I wanted to surf this hormonal wave smoothly, I needed answers and solutions to get my mood back on track.
This is the kind of support we need during these phase. We need to hear words of reassurance telling us that changes are normal in this phase of our lives and not ridiculous offers of products and treatments that will make us look like 25 again, because we will not and plus we don't need it (see? I'm so into self-love which is the best love!).
So, I did some research, found solutions, and here’s what has been working for me and I pass the knowledge to you with the hope it can help you feel better:
1. Adrenal Fatigue Protocol: Nourishing the Adrenal Glands
During perimenopause, your adrenal glands play a bigger role in producing hormones. I know! I also thought that was an exclusive job of the ovaries, but nope. Our bodies are more complex and perfect than we realize!
As the ovaries reduce estrogen and progesterone production, the adrenal glands step in to help by producing small amounts of these hormones. They produce androstenedione, a precursor to estrogen, and DHEA, which can be converted into both estrogen and testosterone. However, if the adrenal glands become overworked due to stress, it can lead to adrenal fatigue, worsening hormonal imbalances, water retention, fat storage, and cellulite.
To support my adrenals, I’ve focused on nutrient-rich foods such as:
Zinc (spinach, asparagus)
Magnesium (Swiss chard, avocados)
Iodine (seaweed, cranberries)
Selenium (mushrooms, broccoli)
Nitric oxide (beets, arugula)
2. Mastering My Lymphatic System
The lymphatic system is crucial for eliminating toxins and excess hormones. As we age and hormones decline, the lymphatic system can become sluggish, leading to fluid retention and increased cellulite. To combat this, I’ve incorporated techniques like dry brushing, lymphatic drainage massages, and regular movement (especially rebounding) to keep my lymph flow healthy.
I’ve also added a vibrating platform to my daily routine. Here’s how you can use one for better lymphatic flow:
Activate lymph nodes before starting (I follow Dr. Perry Nickelston’s technique).
Use low-frequency settings to gently stimulate lymphatic flow.
Stand or perform simple movements like calf raises or squats.
Sessions of 10-15 minutes, gradually increasing as your body adjusts.
Combine with dry brushing or lymphatic massage for added benefits.
Dr. Perry Nickelston’s "Big 6 Lymphatic Routine"
To activate your lymph nodes and improve lymphatic flow, Dr. Perry Nickelston recommends a simple yet powerful routine known as the "Big 6 Lymphatic Routine." This method focuses on six key areas of the body where lymph nodes are highly concentrated. Stimulating these areas through massage techniques helps activate the lymphatic system and improve drainage.
Here’s how you can do it:
Collarbone (Below and above)
Side of the neck at C1/C2
Pectoral/Axillary (Shoulder joint)
Abdomen
Inguinal (Groin crease)
Popliteal (Behind knees )
For each area, follow this simple routine:
Rub, tap, and circle 20 times to stimulate the lymph nodes.
After completing all six areas, you can enhance the effect by shaking or bouncing for 30 seconds to help boost lymph flow throughout the body or use a vibrating platform for 10 minutes.
3. Hormone-Focused Nutrition
I follow the phases of my menstrual cycle to nourish my body and support hormonal health. For example, during the follicular phase, I focus on protein and healthy fats while avoiding insulin spikes. During the luteal phase, I increase my intake of high-fiber foods and natural carbohydrates like sweet potatoes to support progesterone production.
4. Hydration and Minerals
There are two key factors here: plastic-free water and minerals. Drinking water with added minerals, like sea salt and potassium citrate, ensures proper absorption and utilization by your cells, enhancing hydration.
Sodium helps retain water, while potassium encourages the release of excess water, helping maintain fluid balance and reduce bloating. Avoid store-bought electrolyte drinks that are high in sugar and chemicals—opt for sea salt and potassium citrate in filtered water instead.
5. Re-Structuring My Workouts
Perimenopause is a time when our bodies need less stress. I’ve switched from working out five days a week to incorporating more sleep, rest, and recovery. Now, I focus on short, heavy-lifting strength training, HIIT, and yoga to reduce inflammation without overstressing my body. There’s so much to say about this topic, and being one of my favorites I’ll dedicate my next blog post to it.
Wrapping Up!
Cellulite is not just about surface appearance, and it’s certainly not something to feel defeated by.
During perimenopause and menopause, the root cause is hormonal fluctuations. So instead of relying on "magic creams" or quick-fix treatments, it’s time to shift our focus to what truly matters: supporting our hormonal health.
By nourishing your adrenal glands, mastering your lymphatic system, embracing hormone-focused nutrition, staying properly hydrated, and adjusting your workout routines, you can take control of these changes. Cellulite may be a part of life, but with the right strategies, you can minimize its appearance and feel confident in your skin again.
Ready to Take Control?
Perimenopause doesn’t have to be a struggle. By understanding how hormonal changes affect your body, you can go from being a victim of hormonal fluctuations to an empowered woman who tackles every change with the right nutrition and mindset.
Grab my free guide or watch my free webinar on Hormone-Focused Nutritionand start thriving today!
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