Menopause: what to do about cellulite on the arms?

Menopause is often a challenging milestone for women. Beyond the strain of hormonal upheaval, it brings physical changes that can affect self-esteem. Among them: a surge in cellulite, which tends to settle in areas previously unaffected — including the arms. Here are some tips to navigate menopause more comfortably and, above all, to limit the appearance of cellulite on your arms.

What is menopause?

The menopause is the stage in a woman’s life when periods gradually come to an end. It typically occurs naturally between the ages of 40 and 55. The ovaries’ hormone production and the formation of eggs (one each month) gradually slow down during perimenopause, until they stop altogether. Periods become increasingly irregular and lighter, and a woman is considered menopausal once she has gone a full year without menstruating.

Perimenopause and menopause bring both physical and psychological changes. The decline in hormones (oestrogen and progesterone) affects many organs throughout the body. Beyond the gradual end of periods, common symptoms during this time include:

• Hot flushes
• Mood swings and anxiety
• Sleep difficulties and increased fatigue
• Urinary issues, such as incontinence
• Dryness of the hair, eyes, skin and mucous membranes
• Muscle aches
• Bone loss, with an increased risk of osteoporosis and fractures
• Weight fluctuations (often weight gain)
• A higher risk of certain conditions, including cardiovascular disease
• The appearance of cellulite

Why does cellulite appear on the arms during menopause?

When it comes to cellulite, it’s worth understanding why menopause triggers its resurgence — and why it shows up in new places. Before menopause, women tend to develop cellulite in the lower body (buttocks, hips, thighs, knees). After menopause, cellulite appears on the upper body — including the arms.

Several factors combine to explain this shift:

• The hormonal drop that comes with menopause alters the way fat is distributed throughout the body. A woman’s silhouette shifts from a gynoid pattern (fat concentrated in the lower body) to an android pattern (fat accumulating in the upper body).
• This hormonal change also leads to a reduction in energy expenditure, which is why menopausal women tend to gain weight more easily.
• The metabolic slowdown that comes with age changes the composition of body mass. Muscle gradually diminishes while the proportion of fat increases.
• With menopause, the skin naturally loses elasticity, firmness and resilience. The culprit: a decline in collagen production and depleted elastin reserves. Skin tends to become drier, softer and looser.

Cellulite, or superficial lipodystrophy, is a benign skin condition caused by:

• Atrophy (and sometimes multiplication) of fat cells.
• An accumulation of water in the connective tissue.
• Disruption of the subcutaneous elastic network.

As outlined above, menopause brings a series of bodily changes: fat redistribution to the upper body, a slower metabolism and changes in the skin. All of these are directly linked to the development of cellulite. It’s no surprise, then, that menopause so often goes hand in hand with the appearance of dimples on the stomach, waist and even the arms.

Menopause: how to tackle cellulite on the arms?

Cellulite linked to menopause is not inevitable. Of course, it’s important to accept the body changes that come with ageing. Rather than dwelling on what once was and letting insecurities take hold, it’s far better to make peace with your body and focus on staying well. That said, a few simple strategies can help limit the appearance of cellulite on the arms during menopause. Here are some of them.

1- Adjusting your diet during menopause

To look after your arms, it’s worth adapting what you eat too. During menopause, both energy needs and metabolism change. Here’s what to keep in mind:

• It’s worth keeping an eye on your intake of lean protein, which helps maintain muscle mass. Good options include white meat, fish, eggs, plant-based proteins and fat-free fromage frais.
• Blood sugar levels often rise during menopause, and significant insulin spikes encourage fat storage, including on the arms. It’s therefore important to keep an eye on your carbohydrate intake: you need some, just not too much. Opt for complex carbs with a low glycaemic index: pulses, fibre-rich pseudo-grains (quinoa, buckwheat, amaranth, fonio) and root vegetables (sweet potato, Jerusalem artichoke, parsnip).
• Fruit and vegetables deserve a place at every meal: they provide fibre and micronutrients.
• Fats shouldn’t be cut out altogether, but it’s best to favour good fat sources (oily fish, avocado, nuts, virgin oils in moderation) over saturated fats (butter, cream, processed meats, ready meals, fried foods…).
• Dairy products still have their place during menopause. Opt for lower-fat options instead: skimmed milk, fresh cheese, yoghurt.
• Processed foods are best kept to a minimum: cakes, crisps, ready meals, sweets… The same goes for snacking and alcohol.
• Hydration should come primarily from water, and it’s a good idea to drink enough throughout the day.

2- Keeping up physical activity despite menopause

Of course, menopause can bring greater fatigue and reduced stamina. But keeping up regular physical activity remains essential, both for your overall wellbeing and to look after your arms. Choosing activities that tone the arms is a great place to start:

• Gentle exercise to limit the risk of injury and fractures: yoga, Pilates, stretching, fitness… Prioritise movements that engage the arms and shoulders to keep those muscles toned.
• Endurance sports, practised regularly (to find out more, have a read of our article on lipolysis). Some of these activities also work the arms, which is even better! Think Nordic walking (with poles), skiing, rowing (or using a rowing machine), swimming or aqua aerobics.
• Everyday activities get your arms moving too, and they’re great for morale, which menopause can sometimes affect. Think DIY, creative hobbies (sculpture, painting), gardening or playing with a pet… All of these gently engage the arms.

3- A helping hand from massage and skincare

The physical changes that come with menopause can be hard to come to terms with — all the more reason to take time for yourself! To combine the practical with the pleasurable, and look after your arms while indulging in a little self-care, a dedicated arm anti-cellulite routine is well worth considering.

• Our Pack Maxi-Cellulite is designed exactly for this. It includes:
• Our Cellulite Scrub, which gently exfoliates the skin: the ideal first step to prepare your skin for the other anti-cellulite treatments.
• Our Anti-Cellulite Shower Oil, ideal for busy women who still care about their skin. It’s a wonderfully pleasant cleansing base that also lets you enjoy a quick cupping massage in the shower. Its formula contains green tea and pineapple bromelain.
• Our Cryo Anti-Cellulite Cream, suitable for daily use on the arms, wherever orange-peel skin bothers you. It contains 3% caffeine.
• Our patented massage accessories: the iconic Cupping Cup and the Orange Peel Massager. They make at-home pinch-and-roll massage on the arms easy.
• Every massage needs an oil. Our Massage Oil, enriched with ivy and grapefruit, is the perfect partner for your anti-cellulite massage. Its lightweight texture works beautifully with our accessories, and its scent leaves skin delicately fragranced.

Arm cellulite and menopause: the key takeaways

During menopause, falling hormone levels change the way fat is distributed, and it tends to settle more on the upper body, arms included. At the same time, the skin loses some of its elasticity and firmness. It’s this combination of factors that explains why dimples start to appear on the arms.

To look after your arms, the three approaches covered above work hand in hand. The first is a well-adapted diet, rich in protein, fruit and vegetables. The second is regular physical activity that works the arms and shoulders. The third is a skincare and massage routine, best enjoyed as a moment of me-time.

Frequently asked questions

How do you get rid of cellulite on your arms?

There’s no single solution. This article suggests combining a well-adapted diet, physical activity that works the arms and a skincare routine with a scrub, a cream and massage using a cupping cup or massager. These steps can easily become part of a regular arm-care routine.

What exercise is good for your arms during menopause?

Go for activities that engage the arms and shoulders: Pilates, yoga, Nordic walking with poles, rowing, swimming or aqua aerobics. Pair them with a protein-rich diet. If you’re feeling very tired or experiencing pain, check with your GP before getting back into exercise.

At what age does menopause start?

It typically occurs naturally between the ages of 40 and 55. A woman is considered menopausal once she has gone a full year without a period. If you have any questions about your symptoms, speak to your GP or another medical professional.

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• Why can cellulite get worse at menopause?
• Cellulite on your arms and calves: how to reduce its appearance
• 15-Day Slimming Challenge: Day 6
• Grand Challenge 2015 – Day 9

Useful categories: Targeting Cellulite by Area.