むくみと塩分はどんな関係?塩分をコントロールしてむくみを抑える方法

お酒を飲みながらおつまみを食べ過ぎてしまった翌日、夜中にお腹がすいてついついカップラーメンを食べてしまった翌日、顔や手足がむくんだという経験をされたことはありませんか?

このむくみ、何が原因でしょうか?むくみは塩分が関係していると聞かれたことがあるでしょう。では、実際のところ、むくみと塩分はどんな関係があるのか、そして、塩分をコントロールしてむくみを抑える方法について見ていきましょう。

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むくみと塩分はどんな関係があるの?

塩分は私たちの体に必要な成分です。塩分に含まれているナトリウムはカリウムと対になって、水分バランス、pHバランス、浸透圧を調整する働きをします。ですから、ナトリウムを摂取することは大切です。
しかし、現代の食生活はどうしても塩分の多い食事になりがちです。そのため、塩分をついつい摂り過ぎる傾向にあります。そうなると、体の中の水分バランスが乱れて体内に溜め込まれてしまい、むくみが生じるとされています。しかし、注意点として、むくみの原因は塩分の摂り過ぎ以外にもありますので、その点は覚えておきましょう。

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塩分を抑えるには

むくみの一因である塩分の摂り過ぎを改善するには、どうしたら良いでしょうか?いくつかの塩分をコントロールしてむくみを抑える方法をご紹介しましょう。

食事の偏りを改善する

601cd51f05f93339b978cffc85c00bf4_s
出典:http://www.photo-ac.com/

外食やコンビニ弁当、お惣菜などを食べる機会は多いですか?また、インスタント食品などを食べることも忙しい毎日を送っていると手軽なので、多いかもしれません。ですが、塩分という観点で見てみると、こうした食生活はたいてい塩分を摂り過ぎてしまっています。それで、自分の食習慣を思い返してみましょう。そして、できれば自炊をするか、外食や弁当などを食べる時には、野菜、肉、魚、炭水化物などの摂り方を考えてバランスの取れたものを選ぶようにするのはいかがでしょうか?

カリウムを補給する

145510518fc6e9b316598ca4b3f2e4e4_s
出典:http://www.photo-ac.com/

カリウムとナトリウムのバランスが取れていれば、塩分過多によるむくみは生じないという理論になります。カリウムを補給すれば、余分な塩分や水分を排出してくれるからです。次のような食品にカリウムが多く含まれている食品なので、意識して摂り入れてみるのはいかがでしょうか?

・パセリ
・アボカド
・アーモンド
・ほうれん草
・干し柿
・鰹節
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むくみ予防には塩分を摂り過ぎないで!

むくみは塩分の摂り過ぎと大きく関係しています。食生活を改善するだけで、気になるむくみの解消につながるかもしれません。食生活の改善は、むくみだけでなく健康に非常に大きく寄与します。ここでご紹介した食材をちょっと意識して食事やおやつに取り入れてみませんか?

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