若返りのためには何から始めれば良い?若返りのために抑えておきたい基本

「若返りたい」たいてい誰もが願うことではないでしょうか?私たちは誰も老化を避けて通ることができません。そして、できればいつまでも若々しく美しくありたいと思うのが普通でしょう。お肌の曲がり角は、25歳からとも言われますが、実は、20歳を過ぎると老化が始まるとされています。毎日脳の神経細胞が10万個ずつが死滅していっています。ですから、若返りのために努力を払うことが大切でしょう。でも、何から始めれば良いの?という方のために、若返りのために抑えておきたい基本をご紹介していきます。

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老化の原因は?

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出典:photo-ac
まずは、老化の原因を知ることで、どのように対処することができるかを見てみましょう。3つほどの原因を挙げてみます。

活性酸素による酸化

老化の原因の1つは、活性酸素により体が酸化する、つまりさびが生じるということが挙げられます。私たちの身体は、呼吸をして酸素を取り入れるたびに、活性酸素が体内で発生します。この活性酸素が身体の様々な部分を酸化させる原因となるのです。

活性酸素は、車の排ガスやたばこ、バランスの悪い食事、ストレス、アルコールの摂り過ぎ、運動のし過ぎなどが原因となり発生します。

そして、40代ぐらいになると活性酸素を自然に取り除く抗酸化酵素のパワーが急激に減ってしまい、体に活性酸素が溜まっていき、老化はスピードアップします。シミやシワ、たるみなどの肌のトラブルは、この活性酸素が原因です。

ホルモンの減少

成長ホルモンや甲状腺ホルモン、女性ホルモンなどの低下により、老化が進みます。成長ホルモンは若返りホルモンと呼ばれ、肌の新陳代謝を活発にさせるものです。

しかし、40代を超える頃にはこの成長ホルモンの分泌量がガクッと減ります。また、女性ホルモンも女性にとって、卵巣機能の低下する30代後半から減り始め、40代で閉経するとさらに大きく減少します。

そのため、髪がやせたり、肌が乾燥したり、肌のコラーゲンが減少したり、ハリやつやが減ったりして肌の老化が促進されます。

さらに悪いことに、副腎皮質ホルモンや甲状腺刺激ホルモンなどの老化を促すホルモンが年齢を重ねるとともに増加していきます。

光老化

顔や手などの直接紫外線を浴びることが多い部分の老化の原因の8割は、紫外線による光老化ではないかとされています。光老化により、肌はごわごわとして、深いしわやシミが生じます。

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若返りのために-抗酸化成分を含む食事にする

活性酸素による酸化が老化の原因と考えられます。ですから、酸化を抑える抗酸化力を補うことが大切です。抗酸化成分は、食べ物により摂り入れることができます。次のような栄養成分を補給するようにオススメします。

ビタミンE

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出典:photo-ac
ビタミンEは若返りビタミンと言われるほど抗酸化力に優れています。

ビタミンEは、細胞を覆う細胞膜に多くあります。細胞膜は、細胞の中の核や遺伝子といった重要な器官を活性酸素から保護する役目を果たしています。

ビタミンE自体は、非常に酸化されやすいものです。しかし、体内で活性酸素と結びついて活性酸素を除去し他の成分の酸化を防いでくれるのです。

ビタミンEを摂ることで、抗酸化作用が働き、生活習慣病の予防や改善、血流の改善、美肌効果、生殖機能の維持など、若返りのための効果が様々な面で得られます。

ビタミンEの多い食品としては、以下のものがあります。
・ナッツ類:アーモンド、落花生など
・植物油:ひまわり油、サンフラワー油、コーン油など
・魚介類:うなぎ、あゆ、はまちなど
・野菜類:モロヘイヤ、かぼちゃ、菜の花
・卵
こうした食品を積極的に食事に取り入れていきましょう。
他にも、ビタミンCやベータカロチンを一緒に摂ると効果的ともされています。

ミネラル

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出典:photo-ac
抗酸化作用がある成分としてさらに、ミネラルがあります。セレニウムやマンガン、銅、亜鉛、鉄などがミネラルに含まれていて、これらが効果的な成分です。

抗酸化作用がある成分は、単体では活性酸素を抑えることができません。ですから、ビタミンなどと共にミネラルを合わせて摂取していくことで連携して、活性酸素を抑える働きをします。

ミネラルが多く含まれている食品は以下の通りです。
・セレニウム:大豆、玉ねぎ、イワシの丸干しやしらす干しなどの魚介類
・亜鉛:牡蠣、小麦胚芽、レバーなど
・銅:レバー、いか、かに、えび、納豆など
・マンガン:しょうが、日本茶、しそなど(通常の食事で不足することはあまりないようです)
・鉄:レバー、パセリ、あさり、納豆など
こうした食品を積極的に摂取しましょう。

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若返りのために-睡眠の質を高める
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若返りのための基本として、睡眠の質を高めましょう。老化の原因に成長ホルモンの分泌の減少があります。ですから、成長ホルモンの分泌を促す睡眠は非常に重要です。

成長ホルモンは睡眠中に分泌されます。特に、眠り始めてから30分後から1時間後のノンレム睡眠と呼ばれる深い眠りに入っている時に、多く分泌されるようです。

そして、午後10時から午前2時の間が、睡眠のゴールデンタイムとも言われていて、成長ホルモンの分泌が多いとされています。新陳代謝を高め、血行を良くし、肌の老廃物を取り除く働きをするので、若返りに効果的と言えるでしょう。

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若返りのために-紫外線予防

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出典:photo-ac
光老化を進行させないために、紫外線対策をすることは基本と言えるかもしれません。紫外線は、一年中降り注いでいます。また、曇りの日もです。

そして、紫外線は蓄積されていきます。ただし、全く日光を浴びないのも健康的ではありません。ビタミンDの産生を促し、骨にカルシウムを沈着させる作用もあるからです。

でも、紫外線はほんの少しの量で十分だとされています。両手の平の面積を1日20分くらいあてれば良いのです。

ですから、若返りのためには、帽子をかぶる、日傘をさす、日焼け止めを塗る、長袖を切るなど紫外線対策を心がけて、光老化を防ぎましょう。

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若返りのために-適度な運動をする
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出典:http://www.photo-ac.com/main/search?q=%E9%81%8B%E5%8B%95&pp=39&p=2
過度な運動は老化を早めてしまうこともありますが、適度な運動は若返りのための基本です。体力や筋力の低下は老化を招きます。

また、運動は、脳内に多幸感をもたらす物質を作り出します。運動を始めるとまず、ベータエンドルフィンが、そして次にドーパミンが出ます。最後にセロトニンが出るとされています。

精神的な状態は、老化や若返りに影響します。前向きな人や、楽しんでいる人は気持ちも体も若くなるでしょう。

運動する人と、しない人とでは、最大20歳の体力差が生じるという調査もあります。ハードな運動をする必要はありません。

ウォーキングを週に3,4日行なってみるとか、筋トレを一日おきに行なってみるとか、ストレッチを毎日続ける、ラジオ体操を毎日する、運動が好きな方は水泳に行ってみるなどの簡単なエクササイズがオススメです。

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若返りの基本は生活習慣を改善すること

若返りのために基本的に行うと良いのは、食事、睡眠、運動などの日々の生活をどう過ごすかに関係しています。ビタミンやミネラルの含まれている食品を積極的に摂り入れましょう。

睡眠の質や時間を改善して、成長ホルモンの分泌を促すことができます。そして、外出する時などは、紫外線カットを心がけるようにしてください。

適度な運動は、心も体も若返るのに効果的でしょう。若返りは、基本的には、特別に多くの努力が必要だったり、エステなどに行ってお金が多くかかったりする訳でもありません。

毎日の積み重ねが身体を作り上げますから、今日から、若々しさを保つために生活を見直してみませんか?

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