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足湯
足湯

ダイエットにも美肌にも!足湯を正しく効果的にやる4つのポイント

足湯

 

昔から頭寒足熱、頭は冷やして足が暖かい状態が健康にもいいとされてきました。足が冷えると代謝が落ち、疲れやすくなったり眠りの質が低下したりと、体調に不調をきたしやすくなります。反対に、足をしっかりと暖めておくと全身の血行が良くなり、足だけでなく全身まで暖かくなってきます。

そこで、足湯です。温泉場に足湯のスペースがよく設けられていますが、そんなところまで行かなくても、自分の部屋で普通のお湯でも十分に効果はあります。冷え性、むくみや肩こり、足がだるいなんてときにもおすすめ。それから、花粉症などにも効果的だそう。

こちらでは足湯を正しく効果的に行うポイントをご紹介します。

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足湯のやり方

準備するもの

  • 大きめのバケツ
  • ポットorやかん(さし湯用のお湯入り)
  • 足湯をする時に座る椅子
  • アロマオイル(好みの香りのもの)
  • タオル 2枚程度
  • コップ1杯の白湯
  • 冷水

足湯入浴法

やり方をしっかり守るのがまずポイントです。

STEP1:42~43℃くらいのお湯を用意する
床が濡れないようにバケツの下にタオルを敷き、42~43℃くらいのお湯を注ぎます。お湯の量は、くるぶしが隠れるくらいの水位にします。

STEP2:オイルを入れる
お湯加減を確認してから、お好みのアロマオイルを数滴お湯に垂らし、軽く2~3回手でお湯をかき混ぜます。リラクゼーション効果が上がります。

STEP3:さし湯をする
椅子に座りながら、つま先からゆっくりとお湯に足をつけていきます。時間は6~8分くらいそのままで。お湯がぬるくなったら、用意しておいたポットややかんから差し湯をします。やけどをしないように気をつけて。

STEP4:足の色をチェックする
さらに6分程経ったら両足を出して乾いたタオルでていねいに拭きます。そして足の色をチェックします。左右の足が同じくらい赤くなっていたらGood。左右の色が違う場合は、赤みが薄いほうの足だけ3分延長します。赤くなっている足はすぐに靴下を履きます。

両足を出した時に、どっちが赤くないのかよくわからない時には、足裏が分厚いと感じる方、又は土踏まずが鈍く感じる方を選んで追加します。

STEP5:最後に足に冷水をかける
最後に足に冷水をかけるのが保温のコツ。「冷えてしまうのでは」と思うかもしれませんが、血管を収縮させ、体温を逃がさなくするのだとか。

足湯の効果を上げる方法

水分補給には「白湯」を飲む

足湯中白湯を少しずつ飲みましょう。終わった後も喉が乾いたら冷たい飲み物は避けて、お白湯を飲んでみましょう。身体のデトックスに効果的です。

冷えとり用の靴下を履く

足湯をした後は、身体が冷えないように「冷えとり」用のソックスなどを履くと良いでしょう。綿や絹のソックスを重ね履きすることで足が温かく保たれ、足湯の気持ち良さが長持ちします。

足の匂いを取るには

足湯には40度以上のお湯を使うので細菌を取り除く作用もあります。この際に「酢」を入れるとさらに効果的です。お酢は量が多すぎると肌が弱い人は炎症を起こしてしまう危険もありますので、最初は少量で試していくといいでしょう。さらに足の裏の古い角質などを落とすようにすると、細菌が繁殖できなくなるので、より効果的です。

足湯の作用

下半身の血液循環改善

風呂

足湯による一番目の効果は、下半身の血液循環改善です。足先は、心臓から最も遠く、更に足先の冷えにより血液循環量が減少しやすい場所です。足の血液循環量の減少は、足の血流を低下させ、老廃物が足にたまり、足はむくみを起こしてしまいます。やがて静脈瘤や静脈炎など、最悪の場合は脳梗塞や心筋梗塞に発展する事もあります。

肝臓を効率良く働かせる

体温の主な発生場所は肝臓です。足湯で肝臓は、体熱を発生させる仕事をしなくて良くなる為、肝機能に余力ができます。それで体内の老廃物の解毒、免疫細胞へのエネルギー供給、脂肪などの栄養素の分解、蛋白質の合成など、肝臓の他の機能に力を注げます。つまり、ダイエットにも効果的なのです。

腎臓の働きを良くする

足裏の土踏まずは腎臓と深く関わっており、体の中の水の流れの急処なのです。冬になって流行る風邪のほとんどは腎臓系統の風邪であり、その初期に足湯をすると風邪の経過をスムースにします。

熱を下げる

風邪気味かなと感じた時に行うと、頭痛やのどの痛みが軽くなることもあり、発汗を促すので、微熱程度であれば熱を下げる作用もあるようです。代謝を上げることで体に備わっている自然治癒力が高まると言われています。

注意点

◎上半身が冷えないように、必ず暖かい格好で行うことも忘れずに!

◎くれぐれも温め過ぎてはいけないし、毎日続ける必要もありません。毎日やっていると効かなくなってしまいます。

◎心臓病、高血圧、低血圧などの方がされる場合は、低い温度(38℃位)で10分間位から始め、徐々に時間を延ばして下さい。病気の治療中の方や治療直後の方は医師に相談の上、足湯をお楽しみ下さい。

脚温器 ぽかぽか足湯
脚温器 ぽかぽか足湯

posted with amazlet at 13.12.29
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まとめ:足湯を効果的に実践する方法

足湯は手軽に家で実践できる健康法です。ポイントをおさらいしておきましょう。

足湯のやり方

  • 42~43℃くらいのお湯を用意する
  • オイルを入れる
  • さし湯をする
  • 足の色をチェックする
  • 最後に足に冷水をかける

より効果を高めるには

  • 白湯を飲む
  • 冷えとり用の靴下を履く
  • 臭い対策として酢を入れる

皆さんもこの記事を参考に、足湯でビューティーアップしてください。

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