妊婦さんがおこりやすい足のむくみの原因とその解消方法

妊娠中に身体には様々な変化が生じます。お腹が日に日に大きくなり、靴下を履くのも一苦労になります。そんな変化に伴い、妊婦さんにおこりやすいのが妊娠中期から後期の足のむくみです。

妊婦さんに足のむくみがおこりやすい原因は何でしょうか?赤ちゃんや自分の身体に負担をかけずに、足のむくみを解消する方法をご紹介します。

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妊婦さんの足のむくみの原因とは?

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妊婦さんの足にむくみが生じる原因は様々な要素が関係しています。原因を知ると、対処方法も自然と分かってきますので、妊娠中にむくみが生じやすい原因を見ていきましょう。ここでは7つほど取り上げてみます。

血液量の増加

妊娠中はお腹の赤ちゃんに栄養を送るために血液量が増えます。妊娠12週目から増え始めますが、34週目には、通常の5割増しになると言われています。血液は90%が水分です。ですから、血液が増えるということは、体内に水分が増えるということになります。むくみというのは、本来は体内の余分な水分や老廃物が排出されていかないために、皮膚の下に溜まってしまう現象です。

この血液量増加による水分の増加によるむくみは妊娠中には、赤ちゃんに胎盤を通じて栄養を送るために必要なものです。水分が増えて血流が良くなると、栄養も運ばれやすいからです。ですから、妊婦さんにむくみが生じるのは、ある程度は当然のこと、赤ちゃんの成長のために自然に生じることとも言えます。

身体の冷え

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妊娠中に限ったことではありませんが、身体の冷えはむくみを生じさせる原因となります。体内の余分な水分や老廃物がうまく排出されないのは、血流やリンパの流れが滞った時にも生じます。血流やリンパの流れが悪くなる要因の1つに冷えがあるのです。

妊娠中には、自律神経が乱れやすく血管が収縮しやすい状態になり、血流が悪くなり身体がいつもより冷えやすくなっています。また、妊娠の後期になると特に、お腹が大きくなり、運動量も減ってきます。そうなると、筋肉量や発熱量が低下するため、血行が悪くなったりリンパの流れが悪くなったりして、身体が冷えてむくみが生じやすくなるでしょう。

ホルモンバランスの変化

妊娠中は、エストロゲンという女性ホルモンが増加します。そうすると、血管から外へ水分が出る働きが強まるとされています。血液量の増加と相まって、水分が体内に溜まりやすくなり、むくみが生じやすくなると考えられます。また、アルドステロンというホルモンも増え、水分が身体に溜まりやすくなるようです。

子宮の圧迫

妊娠後期には、特に子宮が大きくなり重力も働くため、下半身の静脈やリンパ管を圧迫するようになります。そのため、血流やリンパの流れが悪くなり、下半身、足にむくみが生じやすくなるとも言われています。

塩分の摂り過ぎ

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妊娠中に限られた理由ではありませんが、塩分の摂り過ぎもむくみを生じさせる原因となります。むくみは、水分と塩分のバランスが乱れた時にも生じるからです。赤ちゃんの分と2人分の栄養を摂らなければと思って、普段より食事の量も増えているかもしれません。

妊婦さんは、1日に塩分の摂取量として7gが適量とされています。日本人は平均10g以上塩分を取っているとされていますので、意識して塩分を抑えないと普段より食事量を多く取っている場合は、特に、塩分の摂り過ぎがむくみの原因となっているかもしれません。

衣服の締め付け

衣服の締め付けでもむくみが生じます。妊娠中のお腹が大きくなる具合に合わせて、衣服を調整しているでしょうか?そんなにお腹が目立たないし、今までの衣服でも入るからと思って着ていると、身体には締め付けている状態となっている可能性があります。

下着や靴下の後がくっきりと付いていたら、サイズが小さいかもしれません。血流やリンパの流れをスムーズにできる服装を心がけましょう。

同じ姿勢でいる

出産間近までお仕事をされる方も増えています。立ち仕事の方、デスクワークで一日座りっぱなしという方は、長い時間同じ姿勢でいると、重力で下半身に血液が流れて、筋力が少ないために心臓に血液が戻ってきにくくうまく循環されず、むくみを生じさせます。

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妊婦さんの足のむくみを解消する方法

様々な原因を見てきましたが、赤ちゃんの成長のためにやむを得ない理由もありましたが、足のむくみを和らげ、解消するのに行えることもありますので、いくつかご紹介していきます。身体に負担とならない程度に行なってみてください。

身体を冷やさない

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身体を冷やさないように意識的に努めましょう。妊娠している季節にもよりますが、毛糸のパンツを履いたり、腹巻をしたり、靴下を着用したりして冷やさないようにすることができるかもしれません。

他にも、食事の中に、身体を温めるショウガや根菜類などを意識的に摂り入れて内側から温めましょう。飲み物も、暑い時期などは冷たいものを飲みたくなるかもしれませんが、常温か温かいものにすることをオススメします。

減塩を心がける

塩分の摂り過ぎに陥らないように、減塩を心がけた食事を摂るようにすると良いかもしれません。栄養バランスの取れた食事を意識して和食を食べておられる方も多いでしょう。ただ、注意が必要なのは、和食は醤油や塩などの塩分を結構使ったものが多いので、ついつい摂取し過ぎていることがあります。

調味料を選ぶ時に、意識して減塩のものにすることや、味付けを薄めにしてみたり、味の濃い加工食品をできるだけ控えてみたりするなど少し工夫してみましょう。また、カリウムという成分は塩分の排出を促してくれます。

無塩タイプのトマトジュースや、バナナ、キウイ、グレープフルーツ、アボカド、納豆、ほうれん草、大豆、モロヘイヤ、ひじきなどにカリウムが多く含まれています。

適度な運動

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お腹がどんどん大きくなると動くのが億劫になって、身体を動かすことが減りがちです。もちろん、体調が悪い時は安静にした方が良いですが、体調が安定しているのであれば、適度に運動することがおすすめです。ただし、激しい運動は危険ですから、ウォーキング程度がおすすめです。

歩くことで、足は筋肉が付いて血液の流れ、リンパの流れは良くなりむくみの解消につながります。また、妊娠中は、ストレスもたまりやすくホルモンバランスも変化して自律神経が乱れやすいです。運動をすることで、自律神経も調整され、気持ちもリフレッシュでき、安産にもつながるとされていますから、天気の良い日に少し歩いてみましょう。

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妊婦さんの足のむくみで注意が必要なこと

妊婦さんの足のむくみで注意が必要なのが、妊娠中毒症、現在は妊娠高血圧症候群と呼ばれるものです。何らかの要因によって高血圧になり尿蛋白や血管障害、臓器障害などが発症します。重症化すると母子共に命に関わるものですから、注意が必要です。

この妊娠高血圧症候群の症状として、特徴的なのがむくみです。他に高血圧、頭痛、めまい、倦怠感などが見られるとされています。足のむくみが妊娠高血圧症候群の症状なのか、妊婦さんによくおこるむくみなのかは判断が難しいです。ですから、むくみが起きている場合は、必ずかかりつけの産婦人科で相談し、診断を仰ぐようにしましょう。

妊娠高血圧症候群でなければ、ここでご紹介したむくみ解消方法を試してみると良いかもしれません。

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妊婦さんの足のむくみ-生活を見直して解消へ!

妊婦さんの足のむくみの原因と解消方法をご紹介しました。赤ちゃんの成長のために身体に変化が生じているので、すべて解消できるものではありません。ですが、妊娠期を快適に過ごすために、いくらか食事の内容、運動、服装などを改善することで和らげることは可能かもしれません。足のむくみでお悩みの方は、主治医の先生に相談しながら解消方法をお試しください。

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