乾燥肌とサヨナラしよう!乾燥肌原因と改善方法

乾燥肌の原因には、食生活が影響しています。近年、欧米型食生活が浸透している影響や極端なダイエット、偏食が原因で乾燥肌を引き起こすようです。食事のバランスを変えるだけで乾燥肌は改善されていきます。

また、スキンケアの仕方で乾燥肌にならない強い肌を得られるようになります。乾燥肌になる原因と肌に良い栄養素の摂り入れ方、スキンケア対策を詳しくご紹介していきます。必見です!

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肌の仕組みを知る

肌の水分保持に必要な三大要素

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①皮脂膜‥皮脂膜とは汗と皮脂腺から分泌される皮脂が混ざり合ってできる膜のことで「天然のクリーム」と言われています。役割は、角質がはがれるのを防ぎ、肌の蒸発を防ぐことをします。肌の滑らかさを保つのに必要なのが皮脂です。ただし、皮脂膜の原料である皮脂の量が多すぎると、肌が脂っぽくベタつき、炎症を招きニキビになります。

また、少なすぎると、水分の蒸発が多くなり、バリア機能が弱まり乾燥しやすい肌になります。皮脂量は多くても少なくても良くありません。

②NMF(天然保湿因子)‥アミノ酸、PCA(ピロリドンカルボン酸)、ミネラル、尿素などによって構成され、ケラチノサイト(角化細胞)が角化される過程でタンパク質から作り出される成分です。水分に吸着して角質層に水分保持し、肌に弾力と柔軟を保つ役割があります。NMFのバランスが崩れると、角質層の下の顆粒層が健康に育たないので、ターンオーバーに影響を与えてしまい乾燥肌へと繋がっていきます。

③細胞間脂質‥角質細胞同士の隙間を埋め、外部からの侵入、体内の水分の過剰な蒸散を防ぐ役割があります。わかりやすく言うと、レンガを積み上げる際にセメントで固めるように、角質層がレンガで細胞間脂質がセメントの役割をするというわけです。保湿要素の約80%を占める細胞間脂質は、肌の水分保持に最も重要な要素です。

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食事から乾燥肌を改善する方法

必須脂肪酸(オメガ3系脂肪酸)を摂る

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必須脂肪酸は細胞をつくる細胞膜の材料です。必須脂肪酸が不足すると、細胞の生まれ変わり(ターンオーバー)が乱れ肌の水分保持能力を担う細胞間脂質やNMF(天然保湿因子)の生成が減少してしまいます。

必須脂肪酸には、「オメガ3系脂肪酸」と「オメガ6系脂肪酸」に大きくわけられます。オメガ3系脂肪酸は、サーモン、鯖、イワシ、などの魚介類に多く含まれており、オメガ6系脂肪酸は、コーン油、ごま油、紅花油などに多く含まれています。

この2種類をバランスよく摂ることが大事なことで、極端なダイエットで油を控えていたり、魚介類をあまり食べなかったりするとどちらかの脂肪酸が不足します。オメガ3系脂肪酸は、乾燥肌向けのサプリメントなどでも摂取できるので活用するのも良い方法のようです。適度なバランスで脂肪酸を摂ることが乾燥肌を改善することになります。

亜鉛を摂る

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亜鉛が不足すると、皮膚炎、湿疹、脱毛、皮膚の傷が治りにくいなどの症状が出てきます。亜鉛が不足してしまう原因には、単品ダイエットをしている、お酒をよく飲む、加工食品をよく食べる、玄米など未精製の穀物をよく食べるなどがあります。

玄米などは体に良さそうですが、玄米にはミネラルを体外に排出する「フィチン酸」が多く含まれているので亜鉛が体外に出されてしまうようです。亜鉛が不足しないように、牡蠣、レバー、牛肉、卵、チーズなど亜鉛が多く含まれている食材を積極的にバランス良く摂り入れるようにすることが大事です。

また、サプリメントなどで補うようにするのもおすすめです。

ビタミンAを摂る

ビタミンAには、角質層のNMF(天然保湿因子)の生成を促す働きがあるので、皮膚や粘膜を正常な状態に保つことが出来ます。ビタミンAを多く含む食品は、レバー、うなぎ、緑黄色野菜、卵黄、バターなどがあります。

ビタミンB群を摂る

肌のターンオーバーを正常に保つことができる栄養素です。ビタミンB群は、新陳代謝を良くし肌が乾燥することを抑える役割もあります。中でも、ビタミンB2とB6がニキビの肌荒れ治療などに処方されています。ビタミンBを多く含む食品は、豚肉、レバー、卵、大豆、納豆などがあります。

ビタミンEを摂る

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肌の血行を良くし新陳代謝を活発にします。細胞膜を活性酸素から細胞を守る役目があり、身体の細胞の約60兆個を形成するのに必要なビタミンです。

ビタミンEは、脂溶性ビタミンのため血液に溶け込んで全身に運ぶことが出来ないので、小腸で体内に吸収された後、タンパク質の中に溶け込んで全身に運ばれていきます。そのため、タンパク質が不足していると全身にビタミンEを運ぶことが出来ないので、ビタミンEとタンパク質を同時に摂取することが大事なようです。

ビタミンEを多く含む食品は、アーモンド、くるみ等のナッツ類、いくら、うなぎ、いわし、アボガドなどです。

ビタミンCを摂る

ビタミンCは乾燥肌を防ぐのに必要なコラーゲンの生成を促し、皮膚の老化、血液中に増えすぎた活性酸素を除去する抗酸化作用があります。ビタミンEと一緒に摂取することが効果的で、調理方法も加熱時間を短時間にし、出来るだけ野菜類は生で食べるようにすると摂取量が増えるようです。

ビタミンCを多く含む食品は、キウイ、いちご等の果物類、パプリカ、パセリ、ブロッコリーなどの緑黄色野菜などがあります。

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乾燥肌にならないスキンケア方法

正しい洗顔方法

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乾燥肌の原因のひとつに洗顔方法があります。ゴシゴシ洗ったり、洗顔をしすぎたりは、乾燥肌を加速させてしまいます。正しい洗顔方法は、下記の通りです。

①ぬるま湯で顔を洗うこと
②泡立てネットでたくさんの泡を使って洗わないこと
③おでこ鼻をゴシゴシ洗わないこと
④短時間でさっと洗いながすこと
⑤タオルでこするように拭かないこと
⑥1日3回以上洗顔しないこと
⑦ニキビが出来た時、いつもよりしっかり洗顔しないこと

間違えた洗顔方法によって肌に摩擦をおこしてしまうと乾燥肌に繋がっていきますのであくまでやさしく洗顔することが大事なことです。

乾燥がひどい場合の洗顔方法

乾燥がひどい時にいつもと同じ洗顔方法では、乾燥を悪化させてしまう場合があります。クレンジング洗顔によって失われた細胞間脂質、NMF(天然保湿因子)、皮脂は、約24時間かけて修復されるそうです。寝ている時間が最も修復が進むようです。

このことから、せっかく回復した細胞間脂質、NMF(天然保湿因子)、皮脂が朝の洗顔で再度洗い流され、日中により乾燥が進んでしまうことになるので、乾燥がひどいと感じるときには、洗顔は夜のみにし、朝はぬるま湯ですすぎ程度にするほうが良いそうです。肌の再生力がポイントです。

皮脂や毛穴が気になる場合の洗顔方法

乾燥がそれほどひどくないけれど皮脂や毛穴が気になる場合は、朝は洗浄力の弱い洗顔料などを使い、Tゾーンなど皮脂が多い部分のみ軽く洗顔すると水分保持力の低下を抑えながら、酸化した皮脂だけ落とすことが出来ます。

乾燥肌にならにための保湿方法

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出典:http://nadeshiko-news.jp/

肌を素に戻したら、保湿が大事です。化粧水などの液状タイプの場合は、下記のようにしていきましょう。

①その日の肌の状態に合わせて使う量を調整していくこと
②化粧水をなじませるために過剰に顔を叩いたり、こすったりはしないこと
③目の際、鼻の頭、小鼻の脇など細かい部位も忘れず化粧水を行き渡らせること
④顔全体でなじませた後は、手のひらで包み込むように顔全体を覆うようにして肌へ送り込むことです。

また、クリームタイプの場合は、目元や口元など皮膚の薄い部分は、下記のように対応することが大事です。

①力を入れ過ぎない薬指でやさしくなじませること
②顔の形が変わらない程度の力加減で、顔の上を小さな円を描くようになじませていくこと
③内側から外側、下から上を意識しながら指や手を動かすこと

乾燥肌をなくす保湿ケア方法

化粧水や乳液など次々と重ね塗りは乾燥肌の改善に繋がりにくくなります。肌は化粧水が浸透するまで少なくても1分程度かかります。また、化粧水は3回くらいに分けて顔全体にむらなくたっぷり浸透させることで格段に肌が良くなります。ゆっくりと化粧水、乳液の浸透する時間をとることが乾燥に負けない肌のケアに繋がっていきます。ぜひ、試してみてください。

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