天敵はストレス・食生活の乱れ・寝不足!大人ニキビの3つの原因

睡眠不足

ふいにできた赤いプツプツを「軽い吹き出物かな?」と放置しておくと……大変! それ、治りにくい大人ニキビです。それも、まだ白いニキビなら初期症状なので素早い対処で軽減できるけど、赤くなってしまった大人ニキビは痕が残ってしまうかも。そうならないためにも、大人ニキビの原因を把握し、未然に防ぎましょう。原因はズバリ3つ、「ストレス」「食生活の乱れ」「寝不足」です。それぞれの詳しい内容と対処法を紹介します。

大人ニキビはなぜ治りにくい?

思春期のニキビの原因は、ホルモンバランスの変化です。過剰に皮脂が分泌されるために発生します。シンプルな原因なので対処法もわかりやすく、治るのも早いのが特徴です。 一方、大人ニキビの原因は少々複雑です。複数の原因が重なり合って発生するケースも多いため、その特定が難しいのです。原因を特定し、それに合った対処をすること――。これが大人ニキビを早く治す方法です。さっそく主な原因とその対処法について詳しくみてみましょう。

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原因1.内外のストレスがターンオーバーを乱す

だれもが日常生活で多かれ少なかれ感じている心的ストレス。プラスして、まちがった洗顔法やスキンケア、化粧品などに含まれる成分からの刺激も、肌に与える”外的ストレス”となります。これらが肌の新陳代謝であるターンオーバーに影響を与えます。ターンオーバーが乱れると、皮膚から剥がれ落ちるはずの古い角質が溜まり、ニキビとなってしまうのです。

【対処法1】正しいスキンケア

スキンケアのポイントは、洗顔です。洗浄力の強いクレンジングでメイクを落とし、さらに洗顔料でゴシゴシと洗って……というダブル洗顔は、肌に負担をかけてしまいます。スキンケアの基本である洗顔から見直し、いっそ前段階のメイクそのものを見直す! 以下のようなステップで改善してみましょう。

1. 肌への負担が少なくて石鹸でも落ちるミネラルファンデーションを使用。ラメの入ったアイシャドウなどは極力控えたナチュラルメイクを心がける。

オルラーヌ オリゴクレンジングミルク2. 肌の油分を落としすぎないミルククレンジングでメイクオフ。
出典:オルラーヌ オリゴ クレンジングミルク http://www.orlane.co.jp/lineup/detail/oligo_cleansing_milk.html

オリプレナチュラルソープ

3. オリーブなどの天然素材のみで作られたオーガニック石鹸で洗顔。
出典:オリプレ ナチュラルソープ http://www.oliple.com/

【対処法2】心的ストレスの軽減

効果的なストレス解消には、自分なりのリフレッシュ法を見つけることが一番の近道です。アロマテラピー、スポーツ、映画鑑賞など、心から楽しめることを見つけましょう。適度に発散して上手く付き合うのがコツです。

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原因2.食生活の乱れが肝機能へダメージ

大人になれば外食の機会が増え、お酒の席も多くなります。偏った食生活と飲酒は、体の毒素を排出する肝機能に負担をかけることになります。 お肌の代謝を助けてくれる成分といえばビタミンB。このビタミンはアルコール分解時に大量消費されてしまいます。その影響で排出されるはずの毒素が皮膚にたまり、ニキビが発生するのです。

【対処法】食生活の改善と適度な飲酒

お酒はビタミンBの消費をセーブする糖分の少ない焼酎やワイン、ブランデーがおすすめです。飲酒は適量を心がけ、必ず休肝日を設けましょう。 どうしても欠かせないお付き合い以外は、できるだけ自炊を心がけましょう。ビタミン類を多く含む野菜類、肌をつくるもとなる肉類や豆類などの良性のたんぱく質をバランスよく食べましょう。

ビタミンB群ビタミンB群は、B1、B2、B12、ナイアシン、パントテン酸、葉酸、ビオチン……とたくさんあるので、食事ですべてをまかなうのが難しい場合は、サプリメントで補いましょう。
出典:アサヒフードアンドヘルスケア ディアナチュラル ビタミンB群
http://www.dear-natura.com/product/basiccare06.html

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原因3.睡眠不足は修復不足

運動不足、睡眠不足、生理の乱れ、便秘、喫煙等。これらの悪しき習慣がニキビのできやすい環境をつくっています。とくに気をつけたいのが睡眠です。睡眠にはお肌を修復する大切な役割があります。

【対処法】質の良い睡眠と生活習慣改善を

睡眠は「質」と「時間帯」を重視しましょう。質とは眠りの深さです。お肌を修復する、体の疲れを軽減できる効果が高く働くのは深い眠りの時です。また美肌ホルモンが活発に分泌される、22時から2時の間に眠るのが理想です。
その際、気をつけたいのがスマホの利用。スマホの発するブルーライトは、「メラトニン」という睡眠を司るホルモンのバランスを崩してしまいます。”寝床スマホ”は控えましょう!

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まとめ

大人ニキビにお悩みの方は、まず自分自身の生活習慣を見直すことから始めましょう。ストレス、食生活の乱れ、睡眠不足のそれぞれの原因に合った対策を見つけ、習慣にすれば、きっとニキビ肌改善へとつながりますよ。

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