肌荒れに負けない!肌荒れを引き起こす原因と対策方法

肌荒れの原因は、「食生活の乱れ」「睡眠不足」「ストレス」「ホルモンバランスの乱れ」「運動不足」「角質層の劣化」があります。このことが原因で肌が乾燥し、ツヤとハリがなくなったり、ピリピリしたり、カサカサしたりと、ニキビ、吹き出物などのトラブルに繋がっていきます。

肌荒れ引き起こす原因と対策方法を詳しくご紹介していきます。

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肌荒れを引き起こす原因

野菜不足

2
出典:http://s2.qtn.jp/

肌荒れの原因のひとつは野菜不足です。毎日の野菜摂取量は、「1日緑黄色野菜100グラム、淡色野菜200グラム」を摂るのが良いとされています。野菜ジュースを毎日飲んでいるから大丈夫と思われる人もいるかもしれませんが、野菜ジュースは、「濃縮還元」製法(野菜を加熱、乾燥させて粉にし、水でうすめる製法)で、この過程で栄養素が壊れています。

1日必要な350グラムの野菜が入っていると書かれていますが、同じように野菜を食べてとる摂取量とは栄養素の量が変わってきますので、野菜ジュースだけで補うことは野菜不足になります。

また、コンビニやスーパーのカット野菜も摂取量が不十分になります。一度切ってしまった野菜は酸化され野菜に含まれる酵素が急速に失われていくので、肌の生まれ変わり(ターンオーバー)には、酵素が少ないと消化、代謝が出来にくく肌荒れの改善を助けてくれなくなります。

炭水化物のとり過ぎ

3
出典:http://highqol365.com/

パン、パスタ、おにぎり、うどんなど炭水化物をとり過ぎてしまうと肌荒れの原因になります。肌への栄養にはなりにくいのですが、とはいえ食事のバランスは大切です。全く食べないのではなく20代女性の場合、炭水化物は1日ご飯茶碗3杯、芋100グラム、食パン1枚程度が良いそうです。

週に3回外食をするやお昼はコンビニ・スーパーのサンドイッチだけなどは、野菜量も少なく炭水化物を摂り過ぎることになってしまうので、外食するなら和食中心で野菜を豊富に摂るようにし、自分が食べたいものより肌にいいもの、健康にいいものを基準に選ぶようにすることをおすすめします。

生活リズムの乱れで出来るストレス

4
出典:https://welq.cdn-dena.com/

毎日決まった時間に起きて、決まった時間にご飯を食べ、決まった時間に寝るということが理想的な生活のリズムです。人間は体でリズムを刻んでいるようです。これが体内時計で、一度乱れてしまうと立て直すのに相当のパワーが必要になるようです。

生活リズムの乱れから食事時間にばらつきが出たり、食べる量が多かったり少なかったりしてしまい間食に繋がっていきます。遅い時間に食べることも胃への負担が大きくなっていき、代謝が悪くなるという悪循環のサイクルを作ってしまうことになります。この積み重ねがいつしたストレスとなって肌荒れの原因になります。

職場や日常のストレス

5
出典:http://itmama.jp/

日常のストレスによってホルモンのバランスが崩れ、生理が不規則になり、イライラ、肩こり、頭痛など様々な要因を引き起こし肌荒れになります。また、ストレスで体内に活性酸素が発生することにより肌の老化、アクネ菌の増殖でニキビができるといった肌荒れの原因になります。

運動不足になっている

6
出典:http://ブルーベリーサプリ効果.com/

日頃から運動する習慣がないことが肌荒れに繋がっていきます。また、1日6時間以上座りっぱなしだと死のリスクが40%増大するそうです。運動をすることで、血行が良くなり新陳代謝が良くなるので美肌になります。

肌の菲薄化

7
出典:http://アンチエイジングとは.asia/

真皮層のコラーゲンやエラスチンの量が年齢とともに減少していくそうです。コラーゲンは肌の弾力を保つタンパク質でエラスチンはコラーゲン同士を結ぶ繊維上のタンパク質です。これらが少なくなると他の肌を構成する細胞を作り出す力が弱くなっていき表皮が薄くなっていきます。

加齢とともに菲薄化が起こりやすくなりますが、若い人にも起こりえる症状でもあります。ピーリングや洗顔をしすぎる、きつくゴシゴシ洗うなどの間違えたスキンケアの積み重ねが菲薄化を起こすことになるので注意が必要なようです。

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肌荒れをなくし美肌になる対策方法

肌荒れをなくす食べ物、食べ方

8
出典:http://img.elle.co.jp/

①チアシードは、豊富な栄養分があることで知られています。ダイエットにも効果がある植物性タンパク質や植物繊維、カルシウム、マグネシウム、鉄分、ミネラル、オメガ脂肪酸が豊富に含まれており背中ニキビも消えるといわれています。コレステロールを下げる役目もあるようです。美肌効果もかなり期待していい食材のひとつです。

9
出典:http://up.gc-img.net/

②野菜、果物を食べることは、ビタミンや腸内環境を整える植物繊維を摂ることが出来るので、肌荒れを改善する効果が高まります。

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出典:http://josei-bigaku.jp/

③キヌアは栄養成分が豊富でバランスも良く配合されているのでスーパーフードとして注目を集めています。キヌアは、美肌、ダイエット、美しい髪になる効果があると言われています。

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出典:http://i0.wp.com/

④大豆はホルモンのバランスを整え肌の代謝を高めてくれる作用があります。また、豆乳は便秘解消にも効果があると言われているのでおすすめです。

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出典:http://safereating.co.uk/

⑤ナッツには、ビタミン、亜鉛、鉄分が豊富です。鉄分には、皮膚や粘膜を形成する働きがあり、亜鉛は新しい細胞が生まれるのに必要な成分があります。また、ビタミンはその鉄分を体に吸収するのを助ける役目があります。ナッツは、肌荒れを治し美肌にしてくれる成分をすべてかねそなえているといえます。

乱れた生活の改善方法

13
出典:http://www.city.kobe.lg.jp/

①20時以降は食事をしないようにし、決まった時間に食事をするリズムを作るようにする。

14
出典:http://haraitas.com/

②カフェイン飲料は、覚醒作用があるので、寝る3時間前から控えるようにします。寝る前に何か飲みたい場合は、ホットミルク、ハーブティ、白湯がおすすめです。

15
出典:http://www.lifehacker.jp/

③眠くなったら寝るというスタイルが一番効果的ですが、仕事などですぐに眠らない時もあります。そんな時は、仮眠を取るようにすると良いそうです。作業効率も良くなり肌荒れをなくす方法に繋がっていきます。可能であれば90分サイクルの仮眠が良いようです。

16
出典:https://lattepic.s3.amazonaws.com/

④寝る前に体を温めるようにすると、体温が下がり始める1~2時間後に眠気が来ます。そのために眠る時間の1~2時間前にぬるめのお風呂に入るようにします。お風呂に心身をリラックスさせるラベンダーのアロマオイルや安眠効果のあるカモミールを垂らすことで寝付きが良くなるそうです。

17
出典:http://msp.c.yimg.jp/

寝る1時間前くらいから強い光を持つスマートフォン、パソコン、テレビ画面を見ないようにし、照明を間接照明に変えるようにします。周囲をなるべく暗くすることで安眠効果が得られ肌荒れをなくすことになります。

ストレスをなくし肌荒れを防ぐ方法

18
出典:http://beautyexchange.jp/

①おもいっきり泣く②おもいっきり笑う③友達と遊びに行く④美味しい食事をする⑤旅行に行く⑥朝起きたら日光をあびる⑦体を動かすなどの方法があります。ストレスは誰にでも多かれ少なかれあるものなので、自分にあったストレスの発散方法を試していくようにすることが大切なようです。

肌の菲薄化を改善する

19
出典:https://cell-public.s3-ap-northeast-1.amazonaws.com/

皮膚の菲薄化などで肌に赤みが出てきたりする肌荒れの炎症を抑えるのに「ビタミンC誘導体」が配合されている化粧品をつけるようにします。ビタミンC誘導体とは、抗酸化作用のあるビタミンCを肌に浸透させやすくした成分です。

ビタミンC誘導体の表記は、「リン酸パルミチン酸アスコルビル3Na(APPS、アプレシエ)」「リン酸アスコルビル酸Na(APS)」になります。化粧水のほうが肌への吸収率があがるようです。炎症が収まった肌には、ビタミンKが配合された化粧品が、血液の流れをスムーズにさせてくれ赤みを帯びた肌の改善に役立てられるようです。

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肌荒れに負けない!まとめ

肌荒れの原因も様々ですが、自分にとって肌荒れの原因はなにかを探ることで肌荒れの改善から年齢に負けない美肌作りになっていくようです。運動する時間がなかなかとれない時には、全身の関節を軽くまわすストレッチをしてみることで全身の血流を良くすることが出来るので、普段の習慣にとりいれてみてはいかがでしょう。

肌荒れのない毎日をすごすための参考にしてください。

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