お肌のたるみを引き起こす悪習慣とたるみ改善方法

1
出典:gahag
写真に写った自分の顔を見て老けたような気がすると感じたり、毛穴が縦になってきたと感じたりすることはありませんか?たるんでくるとどうしても、年齢より老けて見られてしまいがちです。たるみの原因を知り、その改善方法をご紹介していきます。

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たるみの原因5つ

加齢により皮膚弾力が落ちる

2
出典:skincare-univ
加齢により角質層の水分量が低下し、ターンオーバーが崩れていきます。ターンオーバーが崩れるとは、表皮の水分が減少し、弾性や硬さを維持する機能が衰え、肌のバリア機能を低下させるということです。詳しく言うと、皮膚の真皮層にはコラーゲン、エラスチンが網目状になっていて、その間をヒアルロン酸が埋め尽くしているのですが、加齢により、コラーゲン、エラスチン、ヒアルロン酸成分が減少し、皮膚の弾力やハリを失いたるみに繋がっていくということです。

活性酸素の発生

3
出典:laverio
紫外線、ストレス、喫煙、大気汚染、食品添加物などにより体内で活性酸素が出来てしまいます。活性酸素は、脂質と結合し、細胞を酸化させていきます。皮膚の酸化が細胞を傷つけ真皮層のコラーゲン、エラスチンを変性させ、皮膚弾力をなくし、たるみになっていきます。

紫外線

4
出典:kose
光老化といわれる現象が紫外線を浴びることです。皮膚にダメージを与え、たるみなどを引き起こします。肌にダメージを与える紫外線の種類がUV-AとUV-Bと言われています。UV-Aは、肌の真皮層に届きコラーゲンとエラスチンの繊維を壊す酵素を増やしていき、コラーゲン繊維を切断し、エラスチンを変性させていくそうです。これにより、皮膚は弾力を失くし、たるみになっていきます。UV-Bは、表皮細胞のDNAを傷つけ、メラニン細胞を活性化させていきます。このことにより、シミや皮膚がんなどの原因に繋がります。

表情筋が衰えてくる

5
出典:img-cdn
顔には、眼を動かす眼輪筋や、口元を動かす口輪筋など20種類上の筋肉があり、手足の筋肉とは違い、骨ではなく直接皮膚についています。表情筋は、神経の刺激により曲げ伸ばしを行っていますが、直接接合している表皮も同時に動かすことで表情を作っています。長い時間パソコンの前で無表情でいると、表情が老けてたるみを引き起こすことになります。

皮下脂肪によるたるみ

6
出典:ag-clinic
重力で皮膚の脂肪が支えられなくなります。皮下脂肪が増えれば、たるみも増えるというわけです。まぶた、目の下、フェイスライン、頬、鼻の横から口角など脂肪が多いところから徐々にたるみが目立っていきます。

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お肌のたるみを引き起こす悪習慣

猫背になる(姿勢が悪い)

7
出典:fc2
昨今、生活の中にパソコンや携帯電話が当たり前にあり、生活の必需品になっています。問題は、パソコンなどで姿勢が悪くなっていることです。デスクワークをする際、いつの間にか背中が丸くなり、あごを突き出した姿勢になりがちです。この猫背が、腰の力を抜いた楽な姿勢になり、体の歪みになっていくだけではなく、頬が下方向へと力を加え続けられるので、顔のたるみの原因になります。怖いのが、この姿勢がデスクワークだけに限らず、テレビを見ている時、ご飯を食べている時など日常生活で癖になってしまうことです。このことで、皮膚のたるみを急速に早めてしまいます。

アルコールの過剰摂取

8
出典:gahag
適度なアルコール摂取はあまり問題ないと言われていますが、過剰なアルコール摂取が肌に悪いと言われています。その理由は、アルコール摂取で、副腎皮質刺激ホルモンのコルチゾールが分泌される量に問題が生じるためです。このコルチゾールは、穏やかで慢性的なストレスを引き起こす、体には必要な働きを促すものです。しかし、コルチゾールを作る際に必要なものがビタミンCです。ビタミンCは、コラーゲン生成にも必要な成分なので、過剰なアルコールを摂取することで、コルチゾール分泌を増やしてしまうことになります。これにより、体の中のビタミンCがどんどん減っていき、コラーゲン生成が出来にくくなり、皮膚のたるみの原因になってしまいます。

脂肪分の過剰摂取

9
出典:gahag
脂肪分を摂らないという考えは、健康な肌を作るのに必要な必須脂肪酸が摂れなくなってしまいます。健康面でも、美容面でもマイナスになってしまいますが、脂肪分をとり過ぎてしまうのは、抗酸化物質を消費してしまうことになり、皮膚老化を招くことになります。肉以外でも加工食品などにも脂肪はありますので、摂り過ぎず、適度な脂肪分摂取がたるみを引き起こさない鍵になるといえます。

トランス脂肪酸の摂取

10
出典:gahag
トランス脂肪酸とは、液体油に水素を添加して人工的に作った固形物です。マーガリン、ショートニングなどです。トランス脂肪酸は、活性酸素を出し、悪玉コレステロールを作ります。ケーキや菓子類はトランス脂肪酸が多く含まれているようなので、あまり摂取しないようにすることが、肌のたるみを作らないことに繋がります。

糖分の過剰摂取

11
出典:gahag
糖質は体には必要なエネルギー源ですが、過剰に摂り過ぎてしまうと、糖とタンパク質が結合する「糖化」という現象を引き起こします。糖化は、コラーゲンを硬くしてしまうので、肌の弾力がなくなっていき、たるみの原因に繋がっていきます。

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お肌のたるみ改善方法

姿勢を治す方法

12
出典:amazonaws
背筋を伸ばすために、まず床に膝をついて立つようにします。この姿勢が正しい背筋の伸びる姿勢であることを意識します。
13
出典:tabi-labo
骨の上に頭をバランスよく乗せるイメージを常に持つようにします。頭の重さは体重の10%ほどですが、猫背になると頭の重みが筋肉だけでグッと引っ張っている状態になってしまうので、体への負担が大きくなります。骨は頭を支える役割をするものなので、筋肉だけに頼らない本来の姿勢に戻れば、たるみも改善されるということです。
14
出典:eonet
歩く時にみぞおちのあたりから足が生えて歩いているイメージを持つようにすると、自然に猫背がなくなっていきます。
15
出典:kaisei-seitai
座る時にお尻の肉で座るより、お尻の骨を意識して座るようにします。お尻の骨「骨盤」は、前が狭く、後ろが広く座ると安定するように出来ています。骨の三角形を意識することで、自然に背筋が伸びていきます。

姿勢を治すストレッチ

16
出典:stretchpole-blog
①四つん這いになり、お腹を引き上げ、背中を丸め、猫のように肩甲骨を広げていくようにします。
②背中をそるというより肩甲骨を中にガクンと落とすイメージで1分キープします。
このストレッチを朝晩3セットすると効果的です。

たるみに効く食べ物

①大豆イソフラボン‥納豆、豆腐、きなこなどに多く含まれている大豆イソフラボンは、女性ホルモンの「エストロゲン」に似た働きをするので、体のバランスを整えるだけではなく、肌のツヤやハリを与えてくれる働きをします。
②アミノ酸‥アスパラガス、大豆、もやしなどに多く含まれているアミノ酸は、コラーゲンを作り出す成分の原料です。また、アミノ酸の種類プロリンが多く含まれる食材が豚肉、動物性ゼラチン質、小麦、タンパク質などがあります。アミノ酸は、肌にハリ、ツヤを与えてくれる美容サポート成分です。
③ポリフェノール‥緑茶、そば、玉ねぎ、なす、赤ワインなどにポリフェノールが多く含まれています。抗酸化物質であるポリフェノールを摂取することで、血液がサラサラになり、代謝を上げ、栄養が細胞にしっかり行き渡るようになります。アンチエイジングには欠かせないと言われているのがポリフェノールです。

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食べ方でたるみの改善になる

コラーゲンをそのまま食べてもコラーゲンになるわけではなく、一度アミノ酸に分解され、再度合成されます。コラーゲン合成にはミネラル、ビタミンが必要です。このように、ただ必要な栄養素を摂るだけではなく、バランスの良い食事を意識し、上手に肌のたるみに効果的な美容食材を工夫して食べあわせることが大切です。ぜひ、参考にしてください。重力に負けない肌が手に入るはずです。

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