皮脂が過剰分泌される原因と改善方法

ニキビや肌のべたつきなどにお悩みでしょうか?半日もたつと皮脂のせいで化粧が浮いている、脂取り紙が手離せないという方もおられるかもしれません。さらさらとした肌に憧れますよね。では、皮脂が過剰に分泌される原因は何でしょうか?改善方法はあるのでしょうか?毎日のちょっとした心がけで改善を図ることができますので、ぜひご参考に!

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皮脂が過剰分泌される5つの原因とは?

 
まずは、皮脂が過剰に分泌されてしまう原因を5つほど見ていきましょう。原因を知っておくと、皮脂分泌を抑えることにも役立ちます。

①動物性たんぱく質や脂質の摂り過ぎ

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皮脂の過剰分泌と食生活には関係があります。毎日の食事は私たちの体を作り上げ、皮膚の状態にも影響を与えるからです。皮脂は私たちの体にとって必要なものですから、動物性たんぱく質や脂質を全く摂らないのは良くありません。しかし、摂り過ぎると皮脂腺が発達して皮脂の過剰分泌へつながるとされています。

ご自分の食生活を振り返ってみて、いかがでしょうか?脂っこいもの、肉類が中心の生活を送っていると皮脂腺が活発に働き、皮脂の分泌が増えるでしょう。野菜嫌いの方は特に要注意です。外食やコンビニ弁当が多い方もどんなものを選んでいるか思い返してみてください。

②糖質の摂り過ぎ

意外と思われるかもしれませんが、糖質の摂り過ぎも皮脂の過剰分泌の原因となると考えられています。糖質は、甘いものだけに含まれているわけではなく、お米や麺類、パンなどの炭水化物にも含まれています。なぜ、糖質を摂り過ぎると、皮脂に影響を与えるのでしょうか?

糖質を代謝するのにビタミンB群が用いられます。このビタミンB群は皮脂量をコントロールする役割があるとされています。ですから、糖質をたくさん摂り過ぎると、ビタミンB群が多く使われてしまい、皮脂をコントロールする方まで手が回らなくなってしまうのです。

さらに、糖質は摂取しすぎると中性脂肪へと変化します。中性脂肪と聞くと太るというイメージがありますが、それだけでなく、皮脂にもなり体外に排出されるようになるのです。炭水化物が好きな方、スイーツが好きな方、ついついジュースなどの糖分が入った飲み物を飲んでしまうという方、もしかしたら、糖質の摂り過ぎが皮脂の過剰分泌の原因かもしれません。

③ストレスが溜まっている

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ストレスも皮脂の過剰分泌の原因の1つとされています。ストレスが溜まると男性ホルモンのテストステロンが多く分泌されます。この男性ホルモンが増えると皮脂腺が刺激されて、皮脂の分泌量が増加するのです。女性にもこの男性ホルモンが存在します。女性ホルモンのエストロゲンは、皮脂の分泌を抑える働きがありますので、この女性ホルモンと男性ホルモンのバランスが取られていると体の機能が正常に働きます。

しかし、ストレスにさらされると、自律神経のバランスが乱れて、ホルモンバランスにも影響を与えて男性ホルモンが増加することがあるでしょう。そうなると皮脂が多く分泌されてしまうのです。

さらに、ストレスがたまると自律神経の交感神経という緊張状態や興奮状態の時に働く神経が優位に働きます。その状態になっていると、皮脂腺が活発に働き皮脂が過剰に分泌されるとも考えられています。仕事や家事などに忙しくて、いつもストレスが溜まっているということはありませんか?自分を癒す時間を最近、取ったのはいつでしょうか?

④睡眠不足

皮脂が過剰分泌される要因として、睡眠不足も挙げられます。睡眠不足は、自律神経の乱れを生じさせます。寝ている間は副交感神経というリラックスしている時に働く神経が優位に働きます。しかし、睡眠不足になっていると、交感神経の方が働く時間が長くなり、バランスが乱れるのです。その結果、ストレスが増えたり、男性ホルモンの分泌を促したりしてしまい皮脂の過剰分泌につながると見られています。

また、私たちの体は寝ている間に肌のターンオーバー、修復や再生が行われています。睡眠不足になるとその肌のターンオーバーが正常に行われないために、肌が荒れて皮脂分泌を過剰に促すという原因も考えられるでしょう。毎日、何時間ぐらい睡眠時間を取っていますか?

⑤顔を洗い過ぎて乾燥している

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自分は脂症だからと顔をごしごしと洗ったり、皮脂を取ろうと過剰に洗顔したりしていませんか?もしかしたら、その行為がかえって皮脂の過剰分泌を生んでいる可能性があります。皮脂は私たちの皮膚を守る上で必要な存在です。そのために、皮膚は、皮脂を取り過ぎると皮膚を守ろうとして、さらに多くの皮脂を分泌します。

1日に何度も洗顔をしていませんか?皮脂を抑えたくてごしごしと顔を洗っていませんか?または、皮脂が多いからと保湿を行っていない方も乾燥を招き、皮脂の過剰分泌を促してしまっているかもしれません。

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皮脂の過剰分泌を改善する方法

では、皮脂の過剰分泌を改善する方法をご紹介していきます。原因となっていることと反対のことを行えばよいわけですが、具体的にどのようにしたらよいのかをご紹介していきましょう。

野菜と肉をバランスよく食べる

原因の部分で取り上げたように脂肪分や動物性たんぱく質、糖質の多い食生活は皮脂の分泌を促しますから、野菜を多めに食べる食生活を心掛けましょう。肉類や脂肪分、糖質なども体に必要な成分が含まれていますから、全く摂らないのは健康や皮膚にもよくありません。あくまでも比重の問題です。

ビタミンB群は脂質や糖質動物性たんぱく質の代謝を助けますから、ビタミンB群を摂ることもおススメです。レバー類、卵、納豆、緑黄色野菜、うなぎ、マグロ、カツオ、たらこなどに多く含まれています。こうした食品をバランスよく食事に加えてみるのはいかがでしょうか?外食やコンビニ弁当が多い方も、野菜中心のメニューを意識して食べるようにしてみましょう。

ストレス解消と睡眠時間の確保

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自律神経のバランスを整えること、ホルモンバランスを整えることが皮脂の分泌を過剰にさせないために必要でしょう。そのために、ストレス解消と睡眠時間をしっかりと確保することが欠かせません。ストレス社会ですから、ストレスをなくすことは無理な話です。しかし、解消する時間を取り分けることをおススメします。

忙しい毎日を送っている方、お子さんがおられる方など自分のための時間を取ることが難しいと言われる方も多いことでしょう。1日のほんの10分でもリラックスできる時間、自分のための時間を持つのはいかがでしょうか?お風呂にゆっくりつかってみる、好きな音楽を聴く、歌う、本を読む、散歩に行くなど、自分がしたいこと、好きなことをする時間を作ってストレスを解消させましょう。

睡眠時間も、成人なら6時間半から8時間程度が健康に良い時間の長さとされています。また、寝付いてからの3時間が成長ホルモンの分泌が促されて肌や細胞のターンオーバーが行われると言われています。ですから、寝付きを良くするために、睡眠に入る前にストレッチをして体を温めたり、寝る直前はスマホやパソコン、テレビを避けたりすると良いかもしれません。

肌のケアの仕方の改善・保湿を大切に

乾燥が原因による皮脂の過剰分泌を改善するために、肌ケアの仕方を見直してみましょう。洗顔は、洗顔料をしっかりと泡立てて、肌をごしごしするのではなく、泡で優しい力で洗うようにすることが肌に良いとされています。また、30度から35度ぐらいのぬるま湯で洗うと乾燥を防げるとされていて、熱いお湯は避けることが勧められています。

また、基本的な保湿のためのケアをしっかりと行いましょう。洗顔後の化粧水、美容液、乳液かクリームといった基本ケアです。脂症だからと化粧水だけにしている方はいませんか?化粧水は美容液や乳液などを肌に浸透させるための土台のようなものです。化粧水自体で保湿できるわけではありませんので、注意しましょう。そして、肌の乾燥を促してしまう紫外線に注意することも大切です。

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食生活や生活習慣を見直して皮脂の過剰分泌改善を!

皮脂の過剰分泌を促してしまう原因と改善方法をご紹介してきました。肌のテカりやべたつきにお悩みの方、心当たりの点がありましたか?食生活や生活習慣、肌のケアの仕方を改善することで、さらさらとした肌を手に入れることができるかもしれません。また、それだけでなく、肌の内側からの美しさも得られるはずですから、意識して心がけていきたいですね!

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