下半身がむくんでいる時に実践したい解消方法

女性が痩せたいところとして挙げる上位にいつもくるのが、下半身です。下半身をすっきりさせてパンツスタイルの似合う女性になりたいと願っている方は非常に多いのではないでしょうか?

実は、この下半身太り、むくみが原因で起きていることがあります。下半身のむくみを解消することですっきりとした足を手に入れることができるかもしれないのです。

では、まずはこの下半身がむくむ原因を知り、下半身がむくんでいる時に実践したい解消方法をご紹介していきます。ぜひ、ご参考に!

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下半身がむくむ原因とは?

images.jpg 女性足
出典:http://gahag.net/tag/%E8%84%9A/page/2/

むくみは、何らかの原因で血液やリンパの流れが滞った時に水分や老廃物が細胞の間にたまることを指します。では、下半身がむくむことにはどんな原因があるのでしょうか?

まずは、下半身がむくむ原因を知ると、原因を取り除くことで、むくみ解消につながっていきますので、どんな要因があるのかを見ていきましょう。

長時間の立ち仕事や座りっぱなし

一日中、立ち仕事の方、デスクワークの方、夕方になると足がパンパンにむくんでいませんか?長時間同じ姿勢でいると、筋肉が長時間動いていない状態になります。

筋肉は、血液を心臓に送る働きをしていますが、その機能が正しく動かないため血流が悪くなり下半身のむくみが生じるのです。

冷えている

体の冷えは、血流が悪くなるため、むくみの原因となります。仕事でエアコンがガンガンに効いた室内にいたり、おしゃれのために冷えやすい服装をしていたりすると、足が冷えていて下半身のむくみの原因となるでしょう。

骨盤がゆがんでいる

骨盤がゆがんでいると、血液やそけい部にあるリンパの循環に影響が及びます。また、筋肉も正常に使われないため、血流が悪くなり下半身のむくみが生じることがあります。

栄養素の不足

aojiru2.jpg 栄養素
出典:http://microdiet.net/news/000259.html

むくみの原因には、タンパク質やビタミンB1,カリウム、マグネシウムの不足が関係している場合もあります。血流の悪さ、水分の排出などに影響を及ぼすため、下半身のむくみを生じさせることがあるでしょう。

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下半身のむくみの解消方法−マッサージ

では、ここからは下半身がむくんだ時の解消方法をいくつかご紹介していきますが、まずはマッサージという方法です。

下半身全体のむくみをとるマッサージ

この方法は、入浴後、寝る前などにマッサージすると筋肉がほぐれた状態なのでオススメです。

1. ひざの裏から太ももの付け根の方に向かって、手の平全体で両手を交互に動かしながらさすり上げましょう。太ももの後ろ側には太いリンパが集中しているので、少し強めの力でも大丈夫です。片足5セットずつ行いましょう。

2. 両手の平を使って、内もものぜい肉をつかみ上げます。片方の手でつまんだ肉を抑えながら、もう片方の手は外から内側に向かってねじってください。人それぞれ筋肉の太さに差がありますから、その太さに合わせてつかみ方や力は加減しましょう。少し強めの力がオススメです。片足5セットずつ行いましょう。

3. アキレス腱あたりに両手の平全体をあてましょう。手の平でふくらはぎを支えて、ひざの裏のリンパ筋まで向かってゆっくりと引き上げてください。ふくらはぎ全体の老廃物を流すのに効果的とされています。ここも少し強めの力でしてみましょう。片足5セットずつ行いましょう。

4. 両手の親指と人差し指で足首をつかみます。そして、左右交互にねじりゆっくりと揉んでみましょう。力加減は、少し痛いくらいの強さが良いかもしれません。片足10回ずつ行なってみてください。

足の裏、甲、指のマッサージ

8e4f48cdf8d9ea7120013b516748c6d0-e1396845540584.jpg 足裏マッサージ
出典:http://zi-gen.com/

この方法も足のリンパを流すのに効果的な方法です。お風呂に入りながらでも、入浴後でも大丈夫な方法ですので、お試しを。

1. 両手で足の裏を包み込むようにします。そして、親指を使って足裏全体を押しましょう。痛いという方は、優しい力にしてください。
片足ずつ10秒ほど押しましょう。

2.足の甲も、親指を使いまんべんなく押しましょう。痛い所は力を弱めて押してください。これも片足ずつ10秒ほど押しましょう。

3.足の指をマッサージします。指の付け根から足の先に向かって1本ずつ丁寧に指の先の腹で少しつまむようにして揉みましょう。これも片足ずつ10秒ほど行なってみてください。

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下半身のむくみ解消方法−バランスの取れた食事

下半身がむくんでいる時に行える次の方法は、バランスの取れた食事を心がけることです。先ほど、むくみの原因には栄養素の不足が関係している可能性があることを挙げました。ですから、むくみ解消に役立つ栄養素を積極的に摂りましょう。ここでは、カリウムとタンパク質を取り上げてみます。

カリウムを補給

カリウムは、むくみ解消にだけでなく、生きていくのに欠かせない栄養素です。塩分に含まれているナトリウムとこのカリウムのバランスが保たれると、健康を促します。そこで、塩分をついつい摂り過ぎてしまう昨今の食生活において、カリウムを補ってナトリウムとバランスを取ることでむくみを解消することができると考えられています。

次の食材にカリウムが多く含まれています。
・わかめ(カリウム含有量:100g中に730mg)
・アボカド(カリウム含有量:100g中に720mg)
・ほうれん草(カリウム含有量:100g中に690mg)
・サツマイモ(カリウム含有量:100g中に470mg)
・バナナ(カリウム含有量:100g中に360mg)
・ごぼう(カリウム含有量:100g中に320mg)
・キウイ(カリウム含有量:100g中に290mg)

タンパク質を補給

adc85f6b3d1191a5e4bec8791f5c62ed_s
出典:http://www.photo-ac.com/

タンパク質は、身体に水分が溜まりやすくなるのを避けることができます。ダイエット中に食事制限をしている人がよくむくみが生じるのは、このタンパク質不足が原因ではとも考えられています。
1日に50gほど摂取すればよいとされています。

次の食材にタンパク質が多く含まれています。
・鶏ささみ(タンパク質含有量:100g中に23g)
・豚ひれ(タンパク質含有量:100g中に22.8g)
・マグロ(タンパク質含有量:100g中に26.5g)
・カツオ(タンパク質含有量:100g中に25.8g)

これらは、高タンパク質とされています。これら以外にも肉・魚介類・豆類・卵などがタンパク質が多く含まれていますので、積極的に摂り入れていきましょう。

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下半身のむくみ解消方法−むくみ解消グッズの活用

下半身のむくみ解消方法として手軽に行えるのは、解消グッズを活用することです。
足をマッサージするグッズなど様々なものがありますが、履くだけでむくみが解消できる人気の商品をご紹介します。

寝ながらメディキュット フルレッグ ドクターショー

こちらの商品は、太ももの付け根の部分まで脚全体を引き締めて、むくみ解消に効果的とされています。使用者の79%の方が満足と答える人気の靴下です。履いて寝るだけで、朝起きたら足がスッキリという優れものです。価格は、Amazonでは2800円前後です。

夢みるここちのスリムウォーク ロングタイプ キュッとひきしめ

91ezfHqjPlL._SL1500_.jpgスリムウォーク
出典:http://www.amazon.co.jp/

こちらの商品は、足首から太ももまで寝ている間に引き締めてくれるソックスです。蒸れにくく、寝ている間も気持ち良い構造です。こちらも履いて寝るだけで朝には美脚を手に入れられると人気の商品です。価格は、Amazonでは、1200円前後です。

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自分に合った下半身のむくみ解消方法を試して!

下半身のむくみがスッキリすると、見た目だけでなく、一日の疲れも取れる感じがしますよね。そのためには、様々な解消方法があります。

今回取り上げたのは、マッサージする方法と、食事の改善と、グッズの活用方法です。時間が取れる方は、マッサージを毎晩行なってみるのはいかがでしょうか?

また、日頃の自分の食生活を見直してみましょう。そして、手軽に解消したい方は、グッズをぜひ試してみましょう。スッキリとした美脚を手に入れられるといいですね!

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  229. Hello there I am so delighted I found your webpage, I really found you by mistake, while I was searching on Google for something else, Anyways I am here now and would just like to say many thanks for a marvelous post and a all round enjoyable blog (I also love the theme/design), I don’t have time to read through it all at the minute but I have book-marked it and also included your RSS feeds, so when I have time I will be back to read a great deal more, Please do keep up the excellent job.

  230. With havin so much content and articles do you ever run into any problems of plagorism or copyright violation? My blog has a lot of completely unique content I’ve either created myself or outsourced but it seems a lot of it is popping it up all over the web without my permission. Do you know any methods to help prevent content from being ripped off? I’d genuinely appreciate it.

  231. Hey I know this is off topic but I was wondering if you knew of any widgets I could add to my blog that automatically tweet my newest twitter updates. I’ve been looking for a plug-in like this for quite some time and was hoping maybe you would have some experience with something like this. Please let me know if you run into anything. I truly enjoy reading your blog and I look forward to your new updates.

  232. Agustin Viloria より:

    An interesting dialogue is worth comment. I believe that you need to write more on this topic, it might not be a taboo subject but usually persons are not sufficient to talk on such topics. To the next. Cheers