La dieta para la celulitis
Se acerca el destape y con él, la hora de poner el foco en la “temida” celulitis. ¿Qué es, por qué se forma y qué podemos hacer para reducirla? Nuestro dietista Eric Iges nos aporta información de interés para poder responder a todas estas preguntas.
En primer lugar, para responder a la primera de las preguntas, por qué se forma la celulitis, vamos a dar un repaso a nuestra anatomía y a las capas de la piel. Debajo de la llamada celulitis encontramos la epidermis, en segundo lugar, está la dermis, a continuación, la grasa subcutánea y por último el tejido muscular.
Un juego de contrapesos
Una serie de fibras de colágeno paralelas unen y sujetan la dermis al músculo. Cuanto más tensas y rígidas se encuentren estas fibras, más se tensa la piel hacia abajo, mientras que por otra parte la grasa subcutánea tiende a ejercer presión hacia arriba. Estas diferencias de presión son las que ocasionan la celulitis.
Factores que la propician
Conociendo estos datos anatómicos, podemos empezar a saber cuáles son los principales factores que provocan una mayor aparición de celulitis y por qué aparece casi exclusivamente en las mujeres:
1- Mayor acumulación de grasa corporal. Las mujeres son más propensas a acumular más grasa corporal que los hombres. Es un factor evolutivo que necesariamente es así para que estas puedan afrontar el embarazo. Además, tienden a acumular mayor cantidad en la zona de los glúteos y caderas. Cuanto mayor sea la cantidad de grasa corporal, más se tensan las fibras de colágeno de las que hablamos y más se pueden notar los surcos característicos de la celulitis.
Relacionado directamente con esta mayor acumulación de grasa corporal se encuentra el ambiente hormonal característico de las mujeres. Unos niveles altos de progesterona favorecen esta acumulación de grasa.
Sumado a esto, y a modo de curiosidad y explicación, las mujeres tienen en cadera y glúteos mayor cantidad de unos receptores llamados α-adrenérgicos, los cuales favorecen procesos para acumular grasa. En cambio, los hombres en esta misma zona tienen mayor número de receptores β-adrenérgicos, los cuales favorecen procesos de quema de grasa.
2- El tono y la masa muscular. Una mayor masa muscular favorece que el aspecto de la piel sea más firme y provoca que la estructura interna no sea flácida, favoreciendo la aparición de celulitis.
3- La forma y tipo de fibras de colágeno. Estas fibras que conectaban básicamente la piel con el músculo, en las mujeres se encuentran dispuestas de forma paralela unas con otras. En cambio, en los hombres se encuentran dispuestas en forma de malla, formando como una red. Por lo tanto, en las mujeres, al estar sus fibras en paralelo, son más susceptibles a la degradación. De nuevo, las hormonas juegan un papel importante, ya que niveles más elevados de estrógenos (característico en mujeres) provocan que se produzca mayor cantidad de una enzima llamada colagenasa, la cual actúa sobre esas fibras de colágeno, pudiendo provocar que estén más rígidas.
4- El grosor de la piel también es relevante. Los hombres tienen la piel más gruesa, reflejando un aspecto más firme y con menor probabilidad de aparición de celulitis.
5- Una mala circulación sanguínea, una mayor retención de líquidos y la acumulación de toxinas en estas zonas pueden provocar una mayor aparición y visibilidad de la celulitis.
Dónde atacar
Contra la genética y los factores hormonales no se puede luchar, y hay que ser conscientes de ello. Sin embargo, contra ciertos factores de los mencionados sí se pueden dar una serie de recomendaciones que ayuden a mejorar la celulitis. La alimentación puede jugar un papel muy importante en este caso, ayudando a reducir la grasa corporal.
1. Se recomienda llevar una alimentación en la que estén presentes de manera diaria las frutas, verduras y hortalizas.
2. Un consumo suficiente de alimentos proteicos puede ser de gran relevancia, para favorecer el aumento de la masa muscular, aprovecharnos del gasto calórico asociado a su digestión y beneficiarnos de la saciedad que producen (especialmente interesantes en estos procesos de pérdida de peso o grasa corporal donde se lleva a cabo una dieta que genera un déficit calórico).
3. Tampoco hay que olvidar incluir alimentos ricos en hidratos de carbono complejos como el pan, pasta, arroz o cereales en su variedad integral, o tubérculos y legumbres.
4. Por último, los lípidos son otros de los macronutrientes que tener en cuenta. El aceite recomendado será el de oliva virgen extra, y los frutos secos y el pescado azul, rico en ácidos grasos omega 3, son sin duda excelentes fuentes de grasa saludables con propiedades antiinflamatorias que pueden resultar interesantes.
Y mucho ejercicio…
El ejercicio tiene una importancia vital en la mejora de la celulitis, sobre todo si a los entrenamientos más aeróbicos como andar, correr o nadar, sumamos entrenamientos de fuerza, ya que un aumento de la masa muscular puede ayudar a mejorar el aspecto de la piel, provocando que esté más tersa y menos estriada. Por lo tanto, entrenamientos individualizados que impliquen la aplicación de fuerza, ya sea con el propio peso corporal o con la movilización de cargas, son una de las bases para mejorar la celulitis.
Las terapias complementarias… ¿ayudan?
Sumados a la alimentación y el ejercicio, pueden ser muy útiles algunas terapias complementarias como la aplicación tópica de determinadas cremas “reductoras” o los masajes de distintos tipos y con técnicas diversas como drenajes linfáticos, ultrasonidos o láser. Estas técnicas no son muy invasivas y algunos estudios han mostrado que mejoran la circulación sanguínea o contribuyen a la reducción local de la grasa subcutánea
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Right now it sounds like Drupal is the best blogging platform out there right now. (from what I’ve read) Is that what you are using on your blog?
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At this time it looks like Movable Type is the preferred blogging platform available right now. (from what I’ve read) Is that what you are using on your blog?
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Hey I know this is off topic but I was wondering if you knew of any widgets I could add to my blog that automatically tweet my newest twitter updates. I’ve been looking for a plug-in like this for quite some time and was hoping maybe you would have some experience with something like this. Please let me know if you run into anything. I truly enjoy reading your blog and I look forward to your new updates.
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Currently it sounds like WordPress is the best blogging platform available right now. (from what I’ve read) Is that what you’re using on your blog?
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Hey I know this is off topic but I was wondering if you knew of any widgets I could add to my blog that automatically tweet my newest twitter updates. I’ve been looking for a plug-in like this for quite some time and was hoping maybe you would have some experience with something like this. Please let me know if you run into anything. I truly enjoy reading your blog and I look forward to your new updates.
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Hey I know this is off topic but I was wondering if you knew of any widgets I could add to my blog that automatically tweet my newest twitter updates. I’ve been looking for a plug-in like this for quite some time and was hoping maybe you would have some experience with something like this. Please let me know if you run into anything. I truly enjoy reading your blog and I look forward to your new updates.
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Right now it sounds like Drupal is the preferred blogging platform available right now. (from what I’ve read) Is that what you’re using on your blog?
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Wow that was strange. I just wrote an extremely long comment but after I clicked submit my comment didn’t appear. Grrrr… well I’m not writing all that over again. Anyway, just wanted to say great blog!
Currently it sounds like Drupal is the top blogging platform available right now. (from what I’ve read) Is that what you are using on your blog?
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.
At this time it sounds like Movable Type is the best blogging platform available right now. (from what I’ve read) Is that what you’re using on your blog?
Currently it sounds like Expression Engine is the top blogging platform available right now. (from what I’ve read) Is that what you are using on your blog?
Aw, this was an incredibly good post. Taking the time and actual effort to make a good article… but what can I say… I procrastinate a whole lot and never manage to get anything done.
Wow that was odd. I just wrote an very long comment but after I clicked submit my comment didn’t appear. Grrrr… well I’m not writing all that over again. Anyway, just wanted to say fantastic blog!
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Hey I know this is off topic but I was wondering if you knew of any widgets I could add to my blog that automatically tweet my newest twitter updates. I’ve been looking for a plug-in like this for quite some time and was hoping maybe you would have some experience with something like this. Please let me know if you run into anything. I truly enjoy reading your blog and I look forward to your new updates.
Aw, this was an exceptionally good post. Finding the time and actual effort to generate a superb article… but what can I say… I put things off a lot and don’t seem to get anything done.
Currently it seems like Expression Engine is the best blogging platform available right now. (from what I’ve read) Is that what you are using on your blog?
Excellent pieces. Keep posting such kind of information on your site. Im really impressed by your blog.
Wow that was odd. I just wrote an extremely long comment but after I clicked submit my comment didn’t show up. Grrrr… well I’m not writing all that over again. Anyhow, just wanted to say excellent blog!
Hey I know this is off topic but I was wondering if you knew of any widgets I could add to my blog that automatically tweet my newest twitter updates. I’ve been looking for a plug-in like this for quite some time and was hoping maybe you would have some experience with something like this. Please let me know if you run into anything. I truly enjoy reading your blog and I look forward to your new updates.
Greate pieces. Keep posting such kind of information on your page. Im really impressed by it.
Hey I know this is off topic but I was wondering if you knew of any widgets I could add to my blog that automatically tweet my newest twitter updates. I’ve been looking for a plug-in like this for quite some time and was hoping maybe you would have some experience with something like this. Please let me know if you run into anything. I truly enjoy reading your blog and I look forward to your new updates.
Aw, this was an incredibly nice post. Finding the time and actual effort to produce a superb article… but what can I say… I put things off a lot and never manage to get anything done.
Aw, this was an exceptionally good post. Spending some time and actual effort to create a very good article… but what can I say… I procrastinate a lot and never manage to get anything done.
Currently it appears like Movable Type is the best blogging platform out there right now. (from what I’ve read) Is that what you’re using on your blog?
Can you be more specific about the content of your article? After reading it, I still have some doubts. Hope you can help me.
Excellent pieces. Keep posting such kind of info on your blog. Im really impressed by it.
Hey I know this is off topic but I was wondering if you knew of any widgets I could add to my blog that automatically tweet my newest twitter updates. I’ve been looking for a plug-in like this for quite some time and was hoping maybe you would have some experience with something like this. Please let me know if you run into anything. I truly enjoy reading your blog and I look forward to your new updates.
May I simply just say what a relief to find somebody that genuinely understands what they are discussing online. You certainly realize how to bring an issue to light and make it important. More people really need to look at this and understand this side of the story. I can’t believe you are not more popular given that you surely have the gift.
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一个操作建议：把Cryptify Hub加入书签，但不要只依赖它。找工具时，用它作为起点；做决策前，用搜索引擎、社区讨论、官方文档做交叉验证。导航站是帮手，不是保姆。
Hey I know this is off topic but I was wondering if you knew of any widgets I could add to my blog that automatically tweet my newest twitter updates. I’ve been looking for a plug-in like this for quite some time and was hoping maybe you would have some experience with something like this. Please let me know if you run into anything. I truly enjoy reading your blog and I look forward to your new updates.
Hey there, You have performed a fantastic job. I’ll definitely digg it and in my view recommend to my friends. I am sure they’ll be benefited from this website.
Wow that was odd. I just wrote an very long comment but after I clicked submit my comment didn’t show up. Grrrr… well I’m not writing all that over again. Anyways, just wanted to say excellent blog!
If you want to take a great deal from this paragraph then you have to apply these methods to your won blog.
At this time it sounds like Drupal is the preferred blogging platform out there right now. (from what I’ve read) Is that what you are using on your blog?
Currently it seems like Expression Engine is the preferred blogging platform available right now. (from what I’ve read) Is that what you are using on your blog?