むくみ解消を実現するならこれだ!むくみを解消するための取り組み

むくみは、不規則な生活習慣や食生活の乱れ、運動不足、冷え、ストレス、または心臓病、腎臓病、肝臓病などの何らかの疾患で起こりやすいと言われています。

また、長時間の立ち仕事や同じ姿勢が続くデスクワークでもむくみが起こることがあります。むくみがあると、身体に怠さが出て、楽しく日常生活を送ることができません。むくみの原因を突き止め、解消する方法をご紹介します。

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むくみってなに?

むくみ(浮腫)とは、細胞と細胞の間の水分「組織間液・間質液」が異常に増加した状態を言います。全身を流れる動脈は、身体に必要な酸素と栄養素を運び毛細血管に達すると隙間から染み出てきます。

これを組織間液・間質液と言います。この組織間液が細胞に栄養を与え、逆に不必要になった老廃物や二酸化炭素を受け取とって、静脈やリンパ管で再び吸収され心臓へと戻ります。しかし、この時に何らかの影響で組織間液のバランスが崩れ、組織間液が滞留してしまうと「むくみ」の原因になります。

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むくみの原因

むくみの原因には、様々な要因があります。特に多いのが不規則な生活習慣や食生活の乱れ、運動不足、冷え、ストレス、または何らかの病気が原因で起こるとされています。

食生活

むくみ1

塩分の多い食事は、ナトリウムを多く摂取してしまうために、細胞外液に多く含まれるナトリウムと細胞内液に多く含まれるカリウムの浸透圧のバランスが崩れます。このバランスが崩れると、細胞間に余分な水分を溜めこみ、これがむくみの原因になります。

外食やインスタント食品、加工食品、お菓子などを摂取する事が多い人は塩分の取りすぎに注意する必要があります。アルコールやカフェインを多く摂取する方も注意が必要です。また、現代人はカリウム不足になっている方が多く、意識してカリウムの多い食品を摂取する必要があります。

運動不足

むくみは、リンパ液の流れが滞って起こる場合もあります。リンパ液は、筋肉の力を借りて動くため、筋肉量の少ない方や高齢者、女性は滞りやすくなってしまいます。筋力低下は心臓に血液を戻す力が低下し血液循環も悪くしてしまいます。また新陳代謝も悪くなるため、細胞に充分な酸素、栄養素を送ることが難しくなります。

冷え

特に女性に多い冷え症。冷えは、身体の血行の流れを悪くするため、循環がスムーズにいかず、むくみの原因となります。身体の冷えの原因には、自律神経の乱れによって交感神経と副交感神経のバランスが崩れ、抹消神経の血管が収縮してしまう場合と、夏などに長時間、冷房などに当たり過ぎると起こる冷えがあります。

冷え症が長く続くと、慢性的な肩こりや腰痛、ホルモンバランスの乱れの原因にもなるため注意が必要です。

長時間の立ち仕事・デスクワーク

むくみ2

長時間の立ち仕事や動かない姿勢が続くデスクワークがむくみの原因となることもあります。長時間、立ち仕事を行うと、重力の影響で下半身に血液やリンパ液が滞留します。また、足の筋力が少ないと、心臓に血液を戻すことが難しくなります。デスクワークの仕事の方は、身体に負担が少ないと思われがちですが、同じ姿勢が長く続くため、運動不足になり、血行不良が起こってしまいます。

立ち仕事の方もデスクワークの仕事の方も、まめにストレッチなどをして身体を動かし、血行不良やリンパの流れを改善する必要があります。

ストレス

ストレスが過度に加わると、コルチゾールというホルモンが増え、むくみの原因となる場合があります。このコルチゾールというホルモンは水分代謝に関わるとされており、コルチゾールが増えると水分の代謝がスムーズに行われなくなり、体内の水分が排出されにくくなります。

またコルチゾールは、筋肉を作るたんぱく質に影響を及ぼすため、筋肉低下や筋肉が痩せ細るといったことが起こります。毎日のストレスの積み重ねで、コルチゾールは増加してしまうので、ストレスを溜めない生活をし、ストレスを解消できれば、むくみの原因を抑える事ができます。

病気

むくみには、腎臓病、心臓病、肝臓病、内分泌系、リンパ系などの病気が隠れている場合があるので十分に注意する必要があります。腎臓が原因で起こる場合は、顔や手足のむくみ、尿が出にくいと言った症状あり、エフローゼ症候群や急性糸球体腎炎などの疑いがあります。

下肢のむくみや息苦しさがある場合は、糖尿病性腎症の疑いがあります。また、慢性心不全や肺性心、肝硬変、静脈瘤の場合にも足を中心としたむくみがあります。むくみがひどい場合やはっきりとした原因がないのに、全身がむくむ場合には医療機関を受診しましょう。

妊娠中のむくみ

妊娠中は、ホルモンバランスの変化や血液量が増加するため、むくみやすくなる場合があります。また、胎盤で血管が圧迫されているため下半身がむくみやすくなります。妊娠中は、悪阻の影響や体重の増加により、普段よりも運動不足になりがちです。意識をして日頃から気を付ける必要があります。

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むくみ解消しよう!

むくみの解消には様々な方法があります。むくみの症状や自分にあった方法でむくみを解消させましょう。むくみに効果的な解消法をご紹介します。

食生活でむくみ解消

むくみ3

食生活でむくみを解消するには、意識してカリウムの多い食品を摂取する必要があります。カリウムの多い食品は野菜や豆類、果物などがあります。野菜や豆類では、さつまいも、じゃがいも、ほうれん草、モロヘイヤ、パセリ、アボカド、枝豆、大豆、納豆など。果物では、バナナ、キウイ、スイカ、メロンなどがあります。またドライフルーツもカリウム含有量が多いとされています。

また、むくみの改善には、お茶やハーブティなどもおすすめです。ルイボスティー、ゴボウ茶、ジンジャーティー、はと麦茶、黒豆茶、とうもろこし茶、などを積極的に摂取すると良いでしょう。食事や飲み物で、摂取ができない方は、サプリメントを併用してみても良いでしょう。

ストレッチ・ウォーキングでむくみ解消

むくみ4

筋力をつけ、身体のリンパ液の巡りを改善するためには、定期的なストレッチやウォーキング、ヨガなどもおすすめです。筋肉を動かすことで、筋肉が伸び縮み、血液循環やリンパ液の流れがスムーズになります。適度な運動は筋肉をつけ新陳代謝を促し、ダイエット効果も期待できます。また運動は脳にも効果的のため、ストレス発散にもなります。

リンパマッサージでむくみ解消

むくみ5

リンパマッサージをすることで、全身の血行やリンパの流れがスムーズになり、老廃物が除去され、むくみの解消になります。また、リンパマッサージで使用する、アロマオイルなどにも、むくみに効果的な成分が含まれており、相乗効果が期待できます。

自宅で行う場合は、末端の足先から心臓に向かってマッサージをすると効果があります。自分で行うのが難しい方は、専門のサロンなどに定期的に通ってケアすると良いでしょう。

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むくみチェック

むくみをチェックする方法は、足首やふくらはぎを指で20秒から30秒ほど抑えます。指を離した後、しばらく指の跡が残っている場合はむくみの可能性があります。また、靴下のゴムの跡がくっきりついていたり、夕方になると靴がきつくて履けなくなる場合、まぶたが腫れてくる場合にもむくみの可能性があります。

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定期的なケアの大切さ

むくみは、バランスが崩れた日常生活の積み重ねで起こる場合が多いので、定期的にケアをする必要があります。ご紹介した解消法以外にも毎日、湯船に浸かり身体を温めるたり、着圧ソックス、冷却シート、5本指ソックスなどのむくみの対策グッズを利用して、むくみの解消に役立てても良いでしょう。

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